Living a long and healthy life is a universal aspiration, but it involves more than just the number of years we live—it also depends on maintaining good health throughout those years. Dr. Susan B. Roberts from Dartmouth’s Geisel School of Medicine highlights that while genetics do play a role in our lifespan and quality of life, our daily habits, including diet, sleep, smoking, and alcohol consumption, significantly impact our longevity.
Although the science of eating specifically for longevity is not yet definitive, there is strong evidence linking dietary choices to long-term health. To promote a longer, healthier life, it is advisable to focus on eating a variety of whole foods, limit processed and sugary items, incorporate healthy fats, stay hydrated, and consume alcohol in moderation.
To promote a healthy and long life, focus on these dietary priorities:
- Prioritize Plant Proteins: Opt for plant-based proteins from legumes, nuts, seeds, and whole grains. These sources are generally healthier compared to animal-based proteins, which have been associated with shorter lifespans.
- Incorporate Bone-Strengthening Nutrients: With aging, bone strength can diminish. Ensure adequate intake of calcium and vitamin D to maintain bone health. Good sources include dairy milk, fortified plant milks, orange juices, and cereals enriched with these nutrients.
- Boost Polyphenols: Polyphenols, found in fruits, vegetables, whole grains, nuts, and legumes, are beneficial for healthy aging. Coffee is also a significant source of polyphenols and can help reduce the risk of diabetes, certain cancers, heart diseases, and cognitive decline.
- Add Healthy Fats: Incorporate unsaturated fats from sources like olive oil, plant oils, nuts, seeds, and avocados. Fatty fish, rich in omega-3 fatty acids, is also beneficial for brain health and overall well-being.
- Avoid Ultra-Processed Foods: Minimize the consumption of packaged foods, processed meats, and sweetened beverages. These items are linked to increased risks of heart disease, diabetes, and premature death. Aim to eat whole, minimally processed foods as much as possible.
By focusing on these dietary strategies, you can support overall health, bone strength, and longevity while reducing the risk of chronic diseases.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
