Changing the way that you eat could add not only more years to your life but more life to your years. Recent studies have revealed that certain dietary habits can contribute to longevity.
University of Southern California professor of gerontology, Dr. Valter Longo, led a team of researchers that reviewed hundreds of nutrition studies. Their top three findings focused on eating more plants, limiting protein, and fasting periodically.
Of course, it is always advisable to talk with a doctor to find out if these suggestions will work for you, and if they will meet your individual dietary needs.
Continue reading to learn more about eating for longevity.
Eat More Plant-based Foods
According to the CDC, only about 10% of Americans eat the daily recommended servings of fruits and vegetables. If you’re not ready to take the plunge and become a vegan or vegetarian, you can move towards consistently increasing your intake of plant-based foods. Try these tips:
- Add legumes and nuts. Legumes like beans and peas are an excellent way to boost the nutrition of your meals. Nuts and seeds are also packed with nutritional value. For example, flax seeds and chia seeds are rich in omega-3 fatty acids which are extremely beneficial for your heart and brain.
- Take small steps. Maybe you’re a hardcore burger and steak person, and can’t imagine life without them. Taking gradual steps can bring positive benefits. Consider going without meat for one day a week. Try meatless Mondays. As you get used to this routine, you can gradually add more days.
- Eat at home. By preparing your meals you have the benefit of knowing the ingredients and being more intentional about making better nutritional choices. Dining in is also a great way to save money.
Know Your Protein Needs
Studies show that getting sufficient amounts of quality protein is a good choice for most adults. Consider these tips:
- Avoid red meat. Processed meats, especially red meat, have been classified as carcinogens and have been linked to colorectal cancer. You may try instead, eating moderate amounts of chicken and fish.
- Try plant protein. You may be surprised to know that you can get sufficient amounts of protein from plant sources. For example, beans combined with whole-grain rice form a complete protein. The grain quinoa has all the amino acids that our bodies need. Plant protein is also much less taxing on your kidneys.
- Consider your age. Older adults are prone to experience loss of muscle mass, strength, and function that can progress with aging. Several studies have identified protein as a key nutrient for older adults. It has been shown that older adults need slightly higher levels of protein to function optimally. Unfortunately, it is estimated that 38% of elderly adult men and 41% of elderly adult women have dietary protein intakes below the recommended daily allowance (RDA).
Try Periodic Fasting
You might think that intentionally skipping meals is some kind of slow torture, but it has been shown to have good benefits for longevity. Try these strategies:
- Know your medical limitations. There may be reasons why fasting is not advisable for you. Some examples of this may be if you have type 1 diabetes, women who are pregnant, mothers who are breastfeeding, or frail people. When in doubt, it may be best to check with your doctor.
- Try a two-meal-a-day plan. Starting your day with a hearty breakfast, and then having your last meal by mid to late afternoon allows the body to have approximately 14 to 16 hours of fasting each day. You will also sleep better.
- Skip the snacks. Each time you put food in your mouth you are causing your digestive system to work. Eliminating snacks and allowing your digestive system to rest for several hours until the next meal helps to tone the system.
- Make it intentional. One study revealed that fasting about 3 times a year for 5 days each proved to be beneficial for increasing longevity. This fasting did not necessarily include total abstinence from food, but rather cutting food intake in half and for example, eating one meal a day for five days instead of two meals.
Eating for longevity can add more years to your life because it lowers your risk for chronic disease. As you begin to experience greater vitality from eating foods with higher nutritional value, you may begin to feel that you have more life with your years.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/26560522/
- https://www.cdc.gov/nccdphp/divisions-offices/about-the-division-of-nutrition-physical-activity-and-obesity.html
- https://www.cancer.gov/news-events/cancer-currents-blog/2021/red-meat-colorectal-cancer-genetic-signature
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/
- Photo by: Huseyn Naghiyev