Most of us want to live a long life but only a few can be bothered to do what it takes to increase longevity. The average life expectancy in the United Kingdom for women is 83.3 and for men it is 79.5 years, however, you could live longer if you are selective with what you eat. No doubt and as the professionals in this field will agree, your way of life and genetics are big clues to how long you’ll live, however, your diet plays a major role.
Cultures that live on plant-based diets tend to live beyond the age of 100 years. and are known to have quite low rates of heart disease, high blood pressure, dementia, and many other health conditions.
If living a long life and celebrating your 100th birthday one day is your desire or maybe you just want to live your life feeling more energetic for the rest of your life here on earth, then you need to pay more attention to what you put in your mouth. The helpful tips below will assist you in eating wisely for longevity.
Choosing the Right Food can Increase chances of living a long life
- Eat more fruits and vegetables
The backbone of a healthy diet is stacking up on fruits and vegetables as they are known to contain low calories but high nutrients. Always eat 5 to 10 portions per day.
- Consume less red meat.
If you ask a number those who have celebrated their 100th birthdays about their diet, most of them will tell you that they eat little or no red meat. When they do, it’s usually limited to portions of about 3 to 4 ounces once a week.
- Stay away from sugar.
Most of the foods we buy have added sugar but the manufacturers are less likely to call it sugar as sugar goes by many names, none of which has any nutritional values. Once you are addicted to sugar, it can be difficult to give up but try cutting down bit by bit or maybe substituting sugar with healthier options such as fruits and nuts.
- Eat more fish.
There have been so many warnings lately about the safety of some seafood, several sources claim that the advantages of consuming fish are greater than any probable disadvantages. As an adult, it is recommended that you eat fish at least twice a week.
- Check out soy products.
Soy products are an excellent protein source that may are taking advantage of. They can be used as alternative to meat products, such as burgers, sausages, bacon and hot dogs. Soy products such as tofu, soy milk, tofu, endame and tempeh now available most supermarkets.
- Eat more beans.
Beans merit so much more reverence that we tend to give. They are highly nutritious, cost-effective, handy, and very well-liked by a lot of centenarians. If the taste of beans puts you off, try experimenting with different recipes or visit a highly regarded vegetarian restaurant.
- Develop strong bones.
Human beings tend to lose muscle and bone mass as we get older, but you can easily slow down the process through the foods you eat. As well as lean proteins, make it a habit of eating foods that are rich in calcium and vitamin D, such as dairy products and fortified cereal.
Supplementary Options to Help boost Longevity
- Foster support. Good food deserves to be shared. Create a sense of community by eating together with family and friends. Enjoy small talk and profound conversations.
- Take naps. Rest between meals. If you’re unable to sleep enough at night, take a 30 minute nap during the day.
- Slow down on alcohol. Moderate drinkers tend to be healthier. Experts recommend up to one drink a day for women and two for men.
- Control portions. Your body burns calories more slowly as you grow older, so adjust your portions accordingly. Age-related weight gain is common, but not inevitable if you deliberately eat less.
- Be active. Many centenarians have never had a gym membership, but they incorporate physical activity into their daily routines. Leave your car in the garage so you can walk and bike more. Start a vegetable garden or do household and yard chores manually, like hanging clothes out to dry and cutting grass with a push mower.
- Find your purpose. It’s easier to manage stress when you feel fulfilled on a deeper level. Explore your spiritual side and engage in meaningful work at the office or on your own time. Cultivate a sense of gratitude and generosity.
Your diet is one key to enjoying a happier, healthier and long life. However, when you stay focus on a spiritual level whilst staying connected socially with those that will help you grow spiritually, you find yourself stay fit and enjoying an overall fulfilled life, and certainly increase your chances of living a long life.