Nutrition and longevity coincide. As we age, certain vitamins and minerals that our bodies need start getting depleted. Because of the increasing lack of such nutrients our overall health becomes affected. It becomes paramount that we supplement our diets with the necessary vitamins, minerals and antioxidants. By taking in this nutrients our body becomes replenished and this helps promote longevity and is a great anti-aging regimen.
Some people have or will ask the question, “How does nutrition affect longevity?” Eating healthy foods contribute or improves your life expectancy. Less healthy foods will reduce your life expectancy. The types of food you eat actually controls your health and how you look. Nutrition offers the means to improve your health and well-being. Adequate nutrition plays an important role in a healthy lifestyle that maintains bodily and mental functioning. If you want to increase your life expectancy then you need to more fastidious with what and how much you eat every day. However, the way that food influences your life expectancy is not always quite as simple as this. Here are things you can do to increase your life expectancy.
1. Avoid Overeating
The amount of calorie intake actually affects out longevity. After many years of extensive research, researchers have learnt that slashing 10-50% of normal calorie intake may increase lifespan. It has long been known that low calorie intake can stave off disease as well as extend your lifespan. Calorie reduction is linked to a reduction in excess body weight and belly fat, both of which are linked to shorter lives.
2. Vitamins and Other Beneficial Nutrients
The nutrients that your foods contain plays a major role in affecting your life expectancy. Foods that are rich in vitamins and other nutrients that are crucial for your overall health are generally helpful in boosting your life expectancy. But it has become difficult to eat nutritious meals regularly because many people have a busy life that won’t allow look for healthy foods. Severe vitamin deficiencies will result in serious illnesses. Even a modest deficiency in certain vitamins, can have a profound effect on health. It is important to supplement our diet with vitamins. Vitamins and other beneficial nutrients will help your body to function more smoothly and without problem.
3. Choose fruits and vegetables wisely
Fruits and vegetables contain vitamin C which can protect the body’s cells from harmful radicals. It is quite unfortunate that our bodies cannot store Vitamin C because it is water-soluble. In order to keep your levels up, you need to eat fruits and vegetables regularly, multiple times a day. Get at least five servings of fruits and vegetables a day. For even more health benefits, aim for nine servings a day.
4. Choose fats wisely
Everyone needs a certain amount of fat in the food they consume. Fat helps to construct various parts of cells within our bodies. However, if you consume too much than is required you run the risk of jeopardizing your lifespan. This is because you increase the risk of developing conditions such as heart attack, stroke and obesity. Foods that are high in fat, and particular foods that are high in saturated fat, are notorious for lowering life expectancy. Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans-fats entirely. Limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories. The American Heart Association recommends eating foods rich in omega-3 fatty acids, such as salmon, trout, or mackerel, twice weekly. People who have coronary artery disease are exempted. Your life expectancy is high when you control the amount of unhealthy fats that you ingest.
5. Avoid too much sugar
Your body requires sugar in order to function properly, and most of the sugar required can be met through foods. A diet high in sugar causes a host of health problems that can take years off your life, including obesity, diabetes, and heart disease. Processed foods are the primary culprits. Processed foods tend to have excessive levels of sugar that, when consumed regularly over the course of a lifetime, can significantly increase your chances of developing diabetes and other medical conditions. It is important that you monitor the food you eat in order to maintain your life expectancy.
6. Stay hydrated
Drinking plenty of fluids promotes cleansing, flushes toxins, ensures hydration, and helps maintain healthy skin, helping people look and feel younger. In addition, adequate water intake reduces constipation and stress on the kidneys.
7. Use Turmeric
When it comes to anti-aging properties, turmeric is undoubtedly the most popular spice. Turmeric contains a potent bioactive compound called curcumin, an active ingredient proven to fight inflammation and blocks cancer-causing pathways in cells and fight age-related diseases. Turmeric has been consumed for thousands of years in India and is generally considered safe. Moreover, given its other potential benefits, you don’t have much to lose by adding it on roasted veggies, salads, and even in smoothies.
Antioxidants are compounds that reduce the likelihood of disease and fight aging. Antioxidants are helpful at preventing cell destruction that can lead to cancer, for instance; diets rich in antioxidants have been linked with lower cancer rates. Having a lower likelihood of developing cancer will generally improve your life expectancy rating.
Luckily, they can be found in a wide variety of foods. Some of the most potent antioxidants are in a class called polyphenols, and they’re found in foods such as organic raw chocolate and green tea.
9. Eat fish regularly
Researchers found that people who ate the most fish had the highest levels of omega-3 fatty acids in their blood, which translated to a 27 percent lower risk of death. Eating fish once or twice a week can cut your risk of having a fatal heart attack by more than a third. It may also reduce the risk of several cancers and ease the symptoms of rheumatoid arthritis. Researchers advise focusing on fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna, and eating at least one serving per week.