While it’s true that you can’t necessarily choose when or how you die, there are plenty of ways to choose how you live, especially in your final years. In fact, diet and nutrition are two of the most significant determinants of health and lifespan – not just at the end, but throughout your life. In fact, your health condition today results from the choices you made in the past, and your health tomorrow will result from the choices you make today. This guide on how to live longer and healthier with diet outlines simple tips that can help you eat better and boost your lifespan by years!
Here is How to Live Longer and Healthier
1. Eat more nuts
Making it a routine to include nuts in your daily diet may promote a healthy and longer life.
Nuts, especially tree nuts, such as walnuts, almonds, hazelnuts, and pistachios, are generally high in nutrients such as fiber, protein, antioxidants, vitamins like B6 and E, and minerals such as magnesium, folate, potassium, copper, and niacin. These nutrients are great at supporting good health and lowering the risk of chronic conditions, thus facilitating a long and healthy life.
Heart disease, for instance, is the leading cause of death in the United States for both men and women from different ethnic backgrounds. In fact, one person dies from heart disease every 36 seconds, bringing it to a total of 659,000 deaths per year in the US alone.
Research shows that regular consumption of at least 1.5 ounces of nuts every day can lower the risk of heart disease, prevent inflammation, lower blood pressure, prevent metabolic syndrome and diabetes, prevent belly fat build-up, and protect against some cancers.
In one study, including nuts in the diet at least three times a week reduced premature deaths across all possible causes by 39 percent.
Other health benefits of nuts that boost their ability to promote longevity include
Improving digestive health
Nuts are a great way to improve digestion and promote a healthy gut. They are high in fiber, protein, and other nutrients that can help stimulate the firing of digestive enzymes. Additionally, nuts contain antioxidants that can fight off free radicals that could damage your intestinal wall. If you’re looking for ways to improve your digestion, adding some nuts to your diet might just be the answer.
Enhancing weight loss
It’s no secret that obesity is a major health problem in the United States. According to the Centers for Disease Control and Prevention, more than one-third of American adults are obese, and rates of obesity have increased significantly over the past several decades. The consequences of being overweight or obese can be significant, including heart disease, type 2 diabetes, stroke, some types of cancer, infertility, osteoarthritis, and various other conditions.
If you are struggling with your weight and would like to make some lasting changes in your life, incorporating nuts into your diet in addition to other practices can help offer additional fats, protein, and plant-based fiber that help suppress appetite and stabilize blood sugar levels.
Some nuts can be high in calories if over-consumed. So maintain a moderate intake.
Anemia is a deficiency of red blood cells that can lead to a number of health problems, including a weak immune system. This can make you susceptible to various conditions.
Symptoms of anemia include fatigue, shortness of breath, and pale skin. Iron deficiency is the most common type of anemia, and it can be caused by a number of things, including poor diet, inadequate absorption of nutrients from food, and heavy menstrual periods.
Nuts are a good source of iron and other nutrients, and they can help prevent iron deficiency anemia by increasing the absorption of nutrients from food.
Promotes brain health
Nuts are high in healthy fats and proteins, which make them a great source of brain food.They are full of brain-boosting omega-3 fatty acids, one of the most important nutrients for keeping your brain healthy. These fats help protect neurons and improve brain function.
One study showed that people who ate the most omega-3s had decreased rates of dementia and improvement in memory and thinking skills. In fact, a study published in the journal “JAMA” found that people who ate nuts every day had a decreased risk of developing dementia compared to those who did not eat nuts.
In addition, omega-3s can also protect against depression and anxiety. So if you’re looking for a snack that preserves your mental functions while improving your mood, nuts should definitely be on your list!
Nuts are also full of antioxidants, which can help protect your brain from damage caused by free radical damage. Some of the most potent antioxidants in nuts include alpha-lipoic acid
2. Eat whole plant-based foods
Findings on the benefits of whole plant-based diets are probably one of those that will never change, simply because they are the best diets for any human being who desires to stay healthy and live longer.
Many plant foods such as vegetables, fruits, seeds, nuts, whole grains, and legumes are rich in various nutrients that promote health and long life.
Several studies have shown that people on vegetarian and vegan diets, which are naturally high in plant foods, have a reduced risk of premature deaths.
Studies also show a specific reduction in deaths caused by heart disease, cancer, kidney conditions, and hormone-related problems by 29-52 percent.
Meat consumption, on the other hand, especially red meat and processed meat, has been associated with an increased risk of cardiovascular deaths, cancer deaths, and overall premature deaths.
Vegans and vegetarians on a whole-plant-based diet also tend to be health cautious, which explains why they have low death mortality.
3. Spice up your meals with turmeric
Turmeric is a brilliant yellow spice from the ginger family. It’s well known for its medicinal purposes, including fighting inflammation, boosting heart health, improving digestion, strengthening the immune system, improving circulation, and promoting skin health, all thanks to curcumin, its active ingredient.
Curcumin also contains powerful antioxidant properties, which combine with its anti-inflammatory nature to protect against various diseases, including cancer and age-related conditions.
Although more human studies need to be done, lab studies show that curcumin may help increase your life span.
Nonetheless, turmeric is considered safe to consume and has been used to promote health for centuries in India. And by promoting health, it’s logical that it can protect you against chronic conditions that are likely to cause premature death.
4. Include some olive oil
Olive oil is a staple in the Mediterranean diet, one of the world’s healthiest diets, with a life expectancy of 82.8. It’s the main contributor to the long-lived population in Spain.
Olive oil is packed with nutrients, including monounsaturated fats and polyphenol antioxidants, which fight inflammation, prevent disease, and promote long life.
A study evaluating over 7000 people found that daily consumption of 10 grams of extra virgin olive oil was linked to a 7 percent reduction in premature deaths.
Research also shows that the consumption of olive oil, especially for people over 70 years, promotes healthy aging and longevity.
You can use olive oil for cooking, sauces, dressing, or drizzle on finished dishes to add flavor.
5. Eat more berries
Berries have been widely studied for their health benefits, including protection against cancer, fighting inflammation, lowering the risk for cardiovascular diseases, preventing cognitive decline, improving memory, and prevent ng oxidative damage.
If consumed regularly, berries such as raspberries, strawberries, blackberries, and blueberries can help improve your health and promote long life.
And even though fresh berries are only available for a season, frozen ones are a great option. You can enjoy them as a snack, add them in smoothies, or as toppings on waffles, oatmeal, yogurt, and pancakes.
6. Salad greens
Salad greens are a great source of nutrients and antioxidants that can help promote longevity. Some of the most important nutrients in salad greens include beta-carotene, lutein, and zeaxanthin. These nutrients are important for maintaining healthy eyes, skin, and hair, as well as promoting cardiovascular health.
Salad greens also contain vitamins A, C, and K, which are essential for maintaining a healthy immune system. They also contain minerals such as magnesium and potassium, which are essential for regulating blood sugar levels, blood pressure, and muscle function.
If you want to enjoy a longer life expectancy, make sure to include plenty of salad greens in your diet regularly.
7. Include mushrooms
Mushrooms are a great food to promote longevity. They are high in fiber and contain many antioxidants, which can help protect the body against disease.
Some mushrooms are also rich in minerals, including copper, magnesium, and zinc. These minerals can help to support the body’s function and improve overall health.
Some mushrooms have been shown to improve cognitive function and reduce cancer risk. These benefits make mushrooms a great food to promote longevity.
8. Drink pomegranate juice
One of the foods that has been shown to promote longevity is pomegranate. Pomegranate juice is high in antioxidants and has been linked with a decreased risk of heart disease, stroke, and cancer. It has also been shown to help improve cognitive function and reduce the risk of age-related vision problems.
9. Blend in the seeds
Seeds are a good source of fiber, protein, and other nutrients. These nutrients can help to keep you healthy and active as you age.
Some of the best seeds to promote longevity include hemp, chia, and flax seeds. Hemp seeds are high in fiber and antioxidants, which can help to protect your cells from damage. Chia seeds are a good source of omega-3 fatty acids, which are important for promoting healthy brain function and preventing heart disease. Flaxseeds are a good source of vitamins, minerals, and antioxidants.
Additionally, seeds have anti-inflammatory properties, which can help protect your body against diseases such as cancer.
10. Give beans some love
Beans are a great food to promote longevity. They are high in fiber and plant-based proteins, which are good for your health. Beans also contain antioxidants, which help protect your cells from damage. In addition, they contain minerals, which can help keep you healthy and energized.
11. Onions and garlic
Onions and garlic are two of the most popular foods that promote longevity. Both onions and garlic contain a variety of antioxidants and vitamins that help keep the body healthy.
One of the main benefits of onions is their ability to reduce inflammation in the body. This is because onions contain quercetin and flavonoids, which have anti-inflammatory properties. Onions also help improve blood flow and reduce cholesterol levels.
Garlic, on the other hand, is also beneficial for the body in many ways. One of the main benefits of garlic is its ability to reduce the risk of heart disease, stroke, and other types of cancer. Garlic also contains antioxidants and other nutrients that help to keep the body healthy.
12. Include tomatoes in your recipes
Tomatoes have long been known as a healthy food, and they are right up there with broccoli and Brussels sprouts when it comes to being good for your body. Tomatoes are high in lycopene; a carotenoid believed to be associated with a reduced risk of cancer and other diseases. They are also high in vitamin C, potassium, and fiber.
One study found that people who ate the most tomatoes had a lower risk of death from any cause than those who ate the least!
Tomatoes also contribute to a healthy weight because they are low in calories and have few carbohydrates. This means that you can enjoy them without having to worry about putting on weight or feeling bloated.
So what does all this mean for your health? Well, if you’re looking for something nutritious and delicious to add to your salads or as an ingredient in various dishes.
Other Habits that Promote Longevity
Overeating can cause obvious health issues that can shorten one’s life, such as obesity, diabetes, and heart disease. This is because overeating involves consuming more calories than you expend, causing your body to store excesses as fat.
Overeating also disrupts your hunger regulatory mechanisms, triggering a perpetual cycle of overeating to quench pleasure rather than hunger.
In addition, overeating may disrupt your cognitive abilities and cause gas and bloating. All these issues associated with overeating have one thing in common; they disrupt your body’s normal processes, thus negatively impacting your overall health and well-being.
According to research, the world’s longest-lived people have a history of low-calorie intake, little weight gain, low BMI, and low mortality from age-related conditions or other chronic conditions.
One way to keep yourself from overeating is to incorporate enough protein and vegetables into your diet. Again, the type of protein also matters. While animal proteins are the most popular, plant proteins are the healthiest and may help support your overall health and longevity.
Smoking is the leading preventable cause of death in the United States and the leading cause of cancer. In fact, smoking causes about one in three deaths in the U.S. each year. It’s also the only preventable cause of death that is increasing in incidence.
Smoking is known to cause a number of health problems, including cancer. Research has shown that smokers have a shorter lifespan on average than nonsmokers. Here are some of the reasons why smoking shortens longevity:
Smoking causes chronic inflammation.
Smoking contributes to chronic inflammation, which can damage the body’s cells and tissues. Chronic inflammation is linked to a number of diseases and conditions, including cancer, heart disease, and stroke.
Smoking can increase the risk of developing lung cancer.
Lung cancer is a common type of cancer in both men and women, and smoking is one of the main factors that increases the risk of developing this disease. According to the American Cancer Society, people who smoke are about three times more likely to develop lung cancer than nonsmokers. This is because cigarettes contain dozens of carcinogens that can damage cells in the body.
Smoking also increases the risk of other types of cancer, including ovarian, bladder, and pancreatic cancers.
keep off alcohol
One of the best things you can do for your health is to avoid alcohol. Not only will it kill off vital cells in your body, but it’s also a leading cause of death. In fact, excessive drinking accounts for more than one-third of all deaths in the United States each year.
If that isn’t bad enough, research has shown that even moderate drinking can increase your risk for heart disease and stroke.
Exercise has long been known to be beneficial for overall health. It has been shown to improve heart health, reduce the risk of developing chronic diseases, and increase lifespan.
There are different types of exercise that can be done to promote a longer and healthy life, and each person’s specific needs will vary. However, some general tips that can be followed by anyone regardless of their age or fitness level are as follows:
- Choose an activity that you enjoy and can keep up for sustained periods of time.
- Make sure the exercise is moderate in intensity. Too much intensity can lead to injury, while too little may not be of any benefit.
- Avoid overtraining; if you start to experience negative effects such as muscle soreness or fatigue, stop exercising immediately and rest until your symptoms have subsided.
- Drink plenty of water while engaged in an exercise to help keep you hydrated. This can help lubricate your joints and protect you from injury.
- Use a workout group setting to get motivated and support one another.
As we age, our cells start to lose their ability to regenerate. This process can cause damage to our organs and tissues, as well as decrease our lifespan. While there is no single food that can prevent or cure aging, incorporating several key healthful foods and other healthy habits can help you live a longer life.
Some proven practices include avoiding overeating, eating whole plant-based foods, incorporating nuts into your diet, eating lots of berries, and including olive oil and turmeric in your diet regularly.
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