If you think that life expectancy depends only on your genetics, you are wrong. Every human being holds the power to increase or decrease their longevity through their actions. By this, we mean nutrition, lifestyle habits and vigilance about their health. One can live long only if they are healthy and hearty. Nutrition plays a key role in determining the quality and span of life. Here are some nutrition tips to improve health and increase longevity.
#1 Avoid overeating
Eating is good but overeating is not. Controlled eating is very important for a healthy mind and body. Even if what you are eating is healthy, excess of anything is bad for the body. You are supposed to eat in moderation to provide the body with the required nutrition.
There is a strong relation between calorie intake and life expectancy. Some studies have found that reducing regular calorie consumption by 10-15% can contribute to increasing longevity. In a nutshell, lower calorie intake helps in achieving a longer lifespan with good health. You can try per-meal calorie distribution to divide your calories and consume only what’s suggested. Advance planning of meals is also a great idea to manage calories and get benefits. In the long run, you would get hold of this and this would result in better appetite and slower ageing.
#2 Eat more nuts
Nuts are superfoods that provide innumerable health benefits to the body. Increased life expectancy can also be one of them if you are consistent with nut consumption. The reason why is because nuts are loaded with antioxidants, fiber and protein. Talking about vitamins and minerals, nuts contain vitamins B6 and E, niacin, copper, potassium, magnesium and folate. You would be knowing that eating nuts can prevent several diseases like metabolic syndrome, high blood pressure or hypertension, diabetes, inflammation, heart disease, cancer, to name but a few. Consuming some nuts daily can also reduce the risk of falling ill. Surprisingly, some studies have also found that nuts consumption is linked to a reduced risk of premature deaths.
#3 Turmeric- the mighty spice
Turmeric is a herb and a spice. It is extensively used in Indian cuisine to give colour and flavour to the food. But this spice is a powerhouse of nutrients and a source of myriad benefits. Turmeric contains curcumin which is a bioactive compound that is amazingly good for our health. It possesses anti-inflammatory and antioxidant properties that help in boosting holistic health. Curcumin is associated with heart, brain and lung health. Not just that, it is also associated with chronic illnesses like cancer and age-related degeneration. Curcumin is found to increase life expectancy in mice and this is why it is believed that it would provide similar effects on human beings. But you must consume turmeric daily. Add it to your food for a bright yellow colour and you can also have turmeric milk at night for sound sleep.
#4 Consume healthy plant foods
We are not against meat and other non-vegetarian foods but plant-based foods are better because they are linked with longevity. Consuming plant foods like vegetables, fruits, whole grains, beans, nuts and seeds are linked with decreased diseases and increases lifespan. A lot of people are switching to plant-based diets because of the higher health benefits. Such diets are supposed to reduce the risk of diseases(heart diseases, cancer, depression, premature death, etc.). The factors to be attributed to this are the antioxidants, vitamin C, carotenoids and polyphenols present in them.
#5 Drink coffee or tea
Tea and coffee are considered to be bad but they are not really. In fact, consuming a cup of tea or coffee daily can protect you from chronic diseases. Apart from caffeine, these also have catechins and polyphenol that provide numerous health benefits. Green tea is also a great option as it helps in keeping diabetes, heart diseases and cancer at bay. Coffee, on the other hand, is linked to decrease the risk of heart disease, cancer, type-2 diabetes, and cognitive ailments like Alzheimer’s. In short, both tea and coffee drinkers can reap the benefits of longevity.
NOTE: Tea and coffee are good but that doesn’t mean you have multiple cups a day. Too much caffeine consumption can cause insomnia and anxiety. It can also affect your sleep cycle.
#6 Alter Your Diet According to Health Parameters
Get annual medical examinations done to find if everything is okay. In most cases, since people do not get themselves tested, they do not know about the current health state. Blood pressure, blood sugar, haemoglobin, cholesterol, etc. are some crucial parameters that one should keep a check on. If any of them is not right, you must alter your diet accordingly.
#7 Consume Longevity Superfoods
There are some foods that can help you live longer. They keep you energized, maintain a healthy weight and also decrease the risk of diseases. To keep oneself healthy, fuelling the body with nutrient-dense foods is quintessential. These help in promoting and restoring vitality and vigor to healthy living. Here is a list of longevity superfoods:
- Cruciferous vegetables
- Green salad
- Onion and garlic
#8 Stay physically active
This might not be a nutrition tip but it has got to do a lot with longevity. You can add years to your life by maintaining physical activity. As low as 30 minutes of exercise is sufficient to keep you active and going. There are so many benefits of regular exercising apart from longevity. It promotes overall well-being and reduces the risk of premature deaths. If you can exercise for longer, like 120-150 minutes a day, it would provide more benefits in terms of healthy and life expectancy.
#9 Don’t smoke
Smoking is injurious to health. All of us know that nut still some people are addicted to smoking. This practice reduces the lifespan to 10 years straight and also, increases the risk of cancer and other chronic ailments. Quitting smoking is helpful in living a healthy and long life. If you think e-cigarettes are better, they are equally detrimental as others.
#10 Reduce your alcohol intake
Reducing alcohol consumption is also a very important step in increasing longevity and health. If you moderate your alcohol intake, you are less likely to die prematurely. We are not asking you to completely stop drinking but reduce the quantity and frequency of drinking.
#11 Adopt a good sleeping pattern
Keep all your stress and worries aside before sleeping. Getting proper rest and sound sleep is a must for both the mind and body. Sleep helps the body health and therefore, you shouldn’t compromise with your sleep. Adopt a sleeping pattern or make a routine to sleep on time. This would develop a sleep cycle and that would help in promoting good health. Give yourself ample rest of about 5-7 hours a day to reenergise the body.
If you wish to live longer and healthily, you must consider these healthy eating tips for longevity. Living a long life is nothing without good health and therefore, you must focus on keeping yourself healthy and hearty to enjoy your life to the fullest. These tips would bring you sureshot results if you practice them religiously.
Read More Articles in Healthy Diet