Utilizing Food for Longevity and Improved Health Despite Genetic Predispositions
Eat Your Way to a Longer, Healthier Life? How to Use Nutrition for Longevity
We all deserve to live a long, healthy life. Now, with the help of modern science, we know exactly how to increase our lifespan. Research has unlocked the secrets of longevity and surprise... they're not founded in genetics, but in nutrition. The data shows that growing older doesn't have to mean growing weaker, sicker, and waking up feeling miserable-- no matter what illnesses run in your family.
Simple actions -- like choosing the proper diet and taking powerful nutritional supplements -- can lead to a longer life filled with healthier, more energetic years. That means a lower risk of certain cancers, fewer chronic diseases, a smaller likelihood that you'll fall victim to metabolic syndrome, obesity and inflammatory disorders like arthritis.
That's why, we want to share everything you need to know about the role of nutrition in promoting longevity and preventing disease. We'll reveal what the latest research has to say on what you should eat-- think Mediterranean diet and the Longevity Diet-- to the foods you should avoid like the plague.
Plus, you'll learn all about some of the remarkable superfoods and life-enhancing supplements that can help you live longer and keep you feeling strong and healthy well into your golden years.
Overview
Growing old and sick is not inevitable. Healthy eating habits and proper dietary patterns can increase your longevity in spite of your genetic history.
Delicious foods like fruits, vegetables, nuts, and fish -- all included in specific diets -- can help you fight cardiovascular disease, metabolic syndrome, and cognitive decline and increase your life expectancy.
Certain supplements can help you stay feeling young, strong and healthy no matter your age.
The Power of Good Eating Habits
We've all heard the old adage, " you are what you eat". And this couldn't be closer to the truth, according to the latest research. Balanced diets -- like the Mediterranean diet and the Longevity Diet -- include healthy food choices. These specific foods include:
Fruits
Vegetables
Whole grains
Lean proteins
Choose Fruits, Veggies, and Whole Grains for a Long and Healthy Life
Fruits, vegetables, whole grains aren't just tasty. They also are a great source of essential nutrients, fiber, and antioxidants, which help your body fight disease, benefit your heart and increase your life expectancy.
In fact, a 2021 meta-analysis of 26 studies and 1.8 million participants shows that folks who eat two servings of fruit and three servings of vegetables daily are less likely to die early than those who get two or less servings daily.
This means eating more fruits and veggies can help you live longer! And the same is true for another food group...
Whole grains are linked with enhanced heart health and a reduced risk of certain diseases. These include:
Whole wheat
Brown rice
Barley
Oats
Corn
Rye
These foods are excellent choices for protecting your heart health. Due to their fiber content, whole grains help improve cholesterol levels and reduce the risk of heart disease, stroke, obesity, and Type-2 diabetes. Additionally, whole grains are packed with vitamins, minerals, and other nutrients that promote cardiovascular health.
One review of 45 studies found that folks who eat three servings of whole grains daily can lower their risk of heart disease by 20 percent! Just imagine what results like this could mean for your health... and your future.
And the best part? Adding whole grains to your daily meals is as easy as replacing white rice with brown, or opting for whole wheat bread over white bread. As you explore the world of whole grains, you’ll soon realize that there are countless delicious and nutritious options to choose from!
Lean Protein Sources
Sources of lean protein like beans, legumes, and fish, help kelp your muscles strong and your body mobile. But there's more than muscle strength benefits from eating nutritious, lean protein. Research shows that these foods can also help you take control of your appetite, shrink your waistline, and balance your blood sugar -- all key factors for beating the diseases of aging -- like diabetes, cardiovascular disease, arthritis, and cognitive decline -- and early death.
Some examples of lean protein sources include:
Beans
Legumes
Fish
Chicken
Eggs
And one of the easiest ways to eat more legumes, lean protein, fruits and vegetable, and whole grains is by following certain dietary patterns such as the Mediterranean diet.
Mediterranean Diet: A Pathway to Longevity and Preventing Cardiovascular Disease
Research shows that the Mediterranean diet is linked with increased longevity and decreased risk of disease. It does this by reducing inflammation and lengthening your telomeres-- two of the best ways to fight aging and disease.
This diet is based on high intake of fruits and vegetables, whole grains, healthy fats from plants, and moderate consumption of lean proteins, dairy, eggs, olive oil and small amounts of wine. You can also add nuts and nut butters to the diet. While foods like processed meat, sweets, and some carbohydrates that can cause chronic disease are omitted.
And, in a 2022 study, researchers found that choosing the Mediterranean diet alone can increase your lifespan by up to one decade-- that's ten extra years of life. Imagine that... ten extra years of life just by eating healthy foods!
A 2023 review of 40 studies and more than 35,000 participants with heart issues on various diets found that folks eating the Mediterranean diet were able to lower their risk of all cause mortality and reduce their risk of having a heart attack or stroke. One of the reasons this diet is so good for your heart is due to olive oil. This "liquid gold" food is packed with healthy fats -- like omega-3 fatty acids -- and antioxidants that promote heart health. Research shows that olive oil has also been shown to significantly improve several heart disease risk factors, including obesity and cholesterol issues. But it's also a powerful contender against other diseases, too.
In a 2023 study, researchers found that folks who eat the most olive oil saw the following incredible longevity results:
A 19 percent lower risk of dying from heart disease,
A 17 percent lower risk of dying from cancer,
A 29 percent lower risk of dying from dementia,
And a 18 percent lower risk of dying from respiratory issues.
I don't know about you, but these results make me want to add olive oil to ALL of my recipies!
The Longevity Diet
The Longevity Diet focuses on plant-based foods, low protein and nutrient intake, and occasional fasting. Developed by Professors Longo and Anderson, this diet recommends moderate to high complex carbohydrates, low but sufficient protein from largely plant-based sources, fats that are plant-based and provide 30 percent of energy needs, meals eaten within a window of 11 to 12 hours, and a five-day cycle of fasting or caloric restriction every three to four months.
The Longevity Diet, aimed at increasing one’s life span, can be tailored to suit your gender, age, health status, and genetics, for example, making it a flexible and personalized approach to promoting longevity and avoiding poor health. Let’s examine more closely the role of food group of plants in this extraordinary diet.
Plant-based foods, such as legumes, whole grains, and vegetables, are key components of the Longevity Diet. Beans and lentils, for example, are essential elements of primarily plant-based diets in Blue Zones, areas where people live exceptionally long and healthy lives. In these regions, meat is enjoyed an average of five times a month in three to four-ounce portions, showcasing the importance of plant-based foods in promoting longevity.
Adding more plant-based foods to your diet allows you to reap their numerous health benefits, including a a sharper memory, reduced risk of disease, enhanced digestion, and boosted energy levels. So, go ahead and make plants the star of your meals!
Reducing Processed Foods for a Longer Life
Good eating patterns and lifestyle habits -- like cutting back on fast foods, other processed foods, added sugars, and artificial ingredients -- can help you not only make it to an older age but thrive in your golden years. That's because, processed foods are often high in sodium, saturated fats, added sugars, and additives like nitrates and nitrites. Eating them has been linked to an increased risk of chronic diseases, such as cardiovascular disease, stroke, and certain types of cancer. Moreover, these foods are usually low in essential nutrients and fiber, which are crucial for good health and longevity.
By focusing on whole, unprocessed foods, you’ll be taking important steps towards healthy eating and achieving a healthy weight for a more vibrant life with less disease.
Avoid Processed Meats, Added Sugars, and Artificial Ingredients for Healthy Eating
Processed meats and red meat such as bacon, ham, sausages, hot dogs, salami, and canned meat products, are chock full of dangerous chemicals that can lead to heart disease, cancer, and even premature death. The only problem? They are popular items in the typical western diet.
Now, I'm not saying you can't have a hot dog on the Fourth of July. But if you're starting your days with bacon and ending them with a salami snack, it's probably time to make a few changes to your own eating habits and patterns if you want to live longer. In fact, a recent study showed that eating more than four processed foods daily can increase your risk of all cause mortality by a whopping 62 percent. But it's not just the added sodium and chemicals to blame for these issues -- it's the sugar, too.
Added sugars can lead to serious health issues such as obesity, diabetes, and heart disease -- all of which can land you in an early grave. According to one study, folks who consume the most added sugar increase their risk of dying early by 30 percent. But you don't have to be a sitting duck for disease and early death! Because reducing your added sugar intake can increase your life expectancy and can help you loose weight, lower your blood pressure, improve your blood sugar control, and decreased your risk of fatty liver and cardiovascular disease.
And there's one more thing to be aware of...
Artificial ingredients, often found in processed foods, can be harmful to overall health. These include:
Monosodium Glutamate (MSG)
Artificial Food Coloring
Sodium Nitrite
High-Fructose Corn Syrup
Trans Fats
Artificial Sweeteners (such as Aspartame)
BHA & BHT (preservatives)
Hydrogenated Oils (trans fat)
Numerous studies show that consuming artificial ingredients -- like artificial sweeteners and food additives -- can increase your risk of diabetes, cancer, weight gain, and heart problems.
Prioritizing whole, unprocessed foods and restricting your consumption of artificial ingredients represents significant strides towards a healthier, more lively life.
One of the best ways to do this is with home-cooked meals. A study shows that older adults who cook at home at least five times a week were 47 percent more likely to live longer. So get in the kitchen and make at least five meals this week.
As I said before, food choices play a huge role in how well you age. But theres's more to it than just changing your eating habits. You need the right supplements as well.
Supplements for a Younger Body and Mind
The latest research into nutrition and telomere health shows that there are numerous nutritional compounds that can help promote telomere health and slow the aging process. Some of the most potent among these include: