If you would like to celebrate your 100th birthday or just live your highest quality of life between now and then, take a look at what’s on your plate. Experts agree that genetics and lifestyle go hand in hand in determining how long you’ll live.
Take some Pacific Islanders for example. Cultures with their Mediterranean type diets tend to have more centenarians and lower rates of heart disease, high blood pressure, dementia, and other conditions. These positive health markers not only mean more years in your life, but also more life in your years.
We aren’t just talking about a destination when we suggest eating for longevity. It’s about moving with ease, vibrant energy, a clear mind, and enjoying the activities we love along the way.
Here are the secrets to using food to help increase longevity and enjoy the journey . . .
1. Consume More Vegetables
The mainstay of a healthy diet is loading up on fiber rich and nutrient dense vegetables. Most of us should aim for 5 to 10 servings each day.
2. Choose Antioxidant Rich Fruits
When we choose fruits to include in our diet, look for bright vibrant colors. This is a sign that they contain a lot of beneficial antioxidants that combat aging. Your best bet will be low sugar berries – blueberries, strawberries, raspberries, blackberries.
3. Avoid Sugar
Added sugar goes by many names but they all add up to empty calories, spikes in blood sugar, and increased triglycerides. They break down collagen causing wrinkles in the skin and inflammation in the joints. Cut back on sugar to not only look but also feel younger.
4. Add More Fish
Despite safety warnings on the news, the FDA still says the benefits of eating fish outweigh any potential risk. Adults are advised to eat fish 2-3 times per week. If you can’t make this happen, use a high quality omega 3 supplement for the same anti-inflammatory benefits.
5. Limit Alcohol
The health benefits of wine and some other alcohols have validity, but moderation is key to seeing benefits without the negative side effects. Experts only recommend up to one drink a day for women and two for men.
6. Control Portions
If we consider food is energy, a restaurant meal can contain more than an entire day of energy. Pay close attention to portion sizes, and if you aren’t sure how much of different types of food are needed by your body, consult our nutrition specialist for guidance.
7. Build Muscle and Bone
It’s natural to lose muscle and bone mass as we age, but the foods we eat can slow down the process. Concentrate on getting adequate lean proteins, including collagen. Add in foods high in vitamin D, calcium, magnesium, and vitamin K.
8. Eat For Your Genetics
Each of our body’s are unique, so personalizing nutrition is the ultimate key to longevity. The nutrition, exercise, and lifestyle that allows me to thrive will not be the same for you. Fitness and Nutrition DNA testing is like the owners manual for body – know what works best for your body and that will ultimately lead you to optimal health.
Your diet is one key to enjoying a longer, happier, and healthier life. Focusing on whole foods and those that work best for your body, can help you stay fit, and maybe even extend your lifespan.
If you would like more information about personalized nutrition or using your genetics to optimize your healthy lifestyle, click the link below to set up a call with our health coach. As a doctor of physical therapy and certified nutrition specialist, she is uniquely qualified to help you personalize your movement, mindset, meals, and metabolism.
