What to Eat to Enhance Your Life and Maintain Your Health

What to Eat to Enhance Your Life and Maintain Your Health

The majority of individuals desire to live longer. However, achieving longevity also means leading a better life with increased mental and physical well-being, as well as the capacity for activity and independence. I’ve seen many people in their 70s, 80s, and beyond who are healthier than people half their age throughout my time as a registered dietitian.

While there is some hereditary influence, lifestyle influences are more important, and diet plays a large part in lifestyle. According to research cited in a 2016 review of the literature in the journal Immunity & Ageing, only 25% of a person’s lifespan is impacted by genetics; the remaining 75% 

Here are five dietary practices you may follow to lengthen your life and live each year to the fullest.

Eat your fruits and vegetables.

Eating more produce is perhaps one of the most significant and beneficial habits you can form, even if you probably hear this a lot. Unfortunately, the majority of Americans are mistaken. Only around one in ten persons in the United States, according to the Centers for Disease Control and Prevention (CDC), consume enough fruits and vegetables. Only 10% of people meet the daily goal of two to three cups of vegetables, and 12% meet the daily goal of one and a half to two cups of fruit.

Besides increasing your food intake, achieving those minimums may lengthen your life by years. A 2017 meta-analysis indicated that eating more fruits and vegetables is linked to a decreased risk of death from all causes, including heart disease and cancer. This finding was reported in the International Journal of Epidemiology. Aim for five servings or more each day. More is good, but according to some studies, going above this point did not further lessen the chance of mortality.

How to Increase Fruit and Vegetable Intake

Include three cups of vegetables and two cups of fruit each day; one cup is equal to a tennis ball in size. Some advice: Try to establish a practice of eating a cup of fruit at breakfast each day and a second cup as part of a snack. Include one cup of vegetables for lunch and two cups for dinner. Or mix the two. Two are eliminated by a smoothie that is created with a cup of frozen berries and a handful of greens. Entree salads and stir-fry dishes can also include fresh fruit, such as sliced apples or oranges.

Go Nuts for Nuts and Nut Butters

Nuts are a powerhouse of nourishment. They include essential minerals like potassium and magnesium as well as healthy fat, plant protein, fiber, antioxidants, and vitamins. It makes sense that they are related to life extension.

The metabolic syndrome, also known as insulin resistance syndrome, is a collection of illnesses that raises a person’s risk of developing heart disease, diabetes, and stroke, according to the National Heart, Lung, and Blood Institute (NHLBI). The Journal of Nutrition released the results of broader research that included a randomized trial in 2020 that tracked 5,800 men and women with metabolic syndrome for a year. The findings imply that several metabolic syndrome indicators were reduced as nut consumption rose. These indicators include weight, BMI, systolic blood pressure, waist circumference, and triglyceride levels. The good cholesterol HDL rose in the study’s female participants (but not the men).

How to Boost Nut Intake

Two tablespoons of nut butter also qualify as a serving; an ounce of nuts is about equal to a quarter cup. Use nut butter as a dip for fresh fruit or celery, or blend it into your smoothie or porridge. Nuts can be eaten on their own or added to salads, stir-fries, and cooked vegetables. Crushed nuts are a fantastic substitute for bread crumbs for coating fish or adding a garnish to meals like lentil soup or mashed cauliflower. Another excellent option to increase your intake is to bake with nut flours or use them in pancake recipes. read more