Tips on How To Eat Right.And Leave Long

Nutritionists say that what you eat can either add to your life or take away from it. Yes! Studies continue to show increasing evidence that suggests that diet is one of the important contributors to longevity and healthy life.

A  New England Centenarian study at the Boston University School of Medicine, which  is the largest and most comprehensive study of centenarians and their families so far, show that  people who live to be 80-100 years and above eat the healthiest foods.

The study, which was conducted to observe lifestyle factors of the centenarians and also determine the “secrets” of a long and healthy life, revealed that they ate foods rich in antioxidants which helped them fight toxins, free radical and inflammation — factors which contribute to the ageing process.

The researchers also found that almost all the people who reach the age of 100 are lean, particularly men, even when they did not exercise.

Also linking healthy diet to longevity is another  2011 study where scientists discovered ....

that adults over age 70 whose diet are based on healthier foods — including fresh fruits and vegetables, whole grains, legumes, nuts and beans — are less likely to die than individuals who consumed less healthy foods on a regular basis over a 10-year period.

The lead researcher, Dr. Colin Campbell, in his critically-acclaimed book, The China Study, found out that the Chinese tend to live longer because of their diets, which are rich in whole grain rice, fish and vegetables.

It is not just the Chinese, though. Another 30-year study published in 2000 found that Mediterranean diets are also associated with a higher longevity rate and generally healthier individuals.

Nutritionist and healthy living expert, Dr. Ayodele Sanusi, says decreasing your caloric intake through diet could be a means to extend life for some time.

Sanusi says, “Reducing your caloric intake and dropping your weight by 10-25 per cent has lasting effects on your lifespan. It reduces your risks of developing diabetes, high blood pressure and high cholesterol — factors that are linked to diabetes, hypertension and heart diseases.”

Most people know they should go easy on saturated fat, the kind found in meat and high-fat dairy products, sugar and salt and unhealthy cards, but many do not know what to eat to stay healthy.

Though there is no ideal diet for now, experts agree on one thing: eating more fruits and vegetables, plant-based foods (including whole grains, legumes, beans and nuts) which provide healthy nutrients like protein, carbohydrates, good fats and fibre is the best.

These foods are well known for their ability to slow the signs of ageing and cellular damage — factors that affect longevity.

Want to live longer? Experts at organicfood.org share what’s on the menu of people who enjoy long and healthy lives.

Whole grains

Whole grains pack a lot of nutrition into a low-calorie package. Grains like oats and barley are also rich in a long list of disease-fighting compounds.

In 2009, researchers at the University of Texas Health Sciences Centre in Houston reported that study participants whose diets included plenty of whole grains and fruits cut their heart disease risk by almost half, compared to those whose diets favoured meat and fatty foods.

Findings from more than 161,000 nurses enrolled in the Nurses’ Health Study also showed that whole grains protect against Type 2 diabetes,  a disease that increases the danger of heart disease.

Plenty of fruits and vegetables

Packed with fibre and nutrients, fruits and vegetables are also relatively low in calories. Studies consistently show that diets plentiful in fruits and vegetables help people maintain a healthy weight and protect against cardiovascular disease.

Vegetables contain fibre, phytonutrients, and loads of vitamins and minerals that protect from chronic diseases. Dark, leafy greens contain vitamin K for strong bones. Sweet potatoes and carrots contain vitamin A, which helps keep eyes and skin healthy and protects against infection. Studies suggest having a serving of tomatoes or tomato products every day may prevent the DNA damage associated with the development of prostate cancer.

For a balanced diet and to help you reduce your risk of developing cancer and heart disease, add at least five to nine servings of fruits and vegetables to your diet each day.

Switch to fish

Fish has been called ‘brain food’ because its fatty acids, DHA and EPA, are important for brain and nervous system development. Eating fish one to two times a week may also lower the risk of dementia. Omega-3 fats found in fatty fish can lower cholesterol and triglycerides. It can also help ease the inflammation that leads to atherosclerosis.

Add some beans

Add fibre-rich beans to your diet three to four times a week. Fibre may help lower blood pressure, improve cholesterol, prevent constipation, and help digestion. And because you feel full longer, eating a diet high in fibre can help you lose weight

Plus, beans contain complex carbohydrates to help regulate glucose levels, which is important for reducing your risk of developing diabetes as you grow older.
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