Do you want to live a long healthy life? Well, paying attention to what you eat and eating the right kind of food and in the right quantity can guarantee you that and add extend your life span.
According to Outside + today News, a recent study published in PLOS Medicine estimates that you could add more than a decade to your life expectancy by making simple changes to the typical Western diet, which is often laden with pre-packaged foods, refined grains, red and processed meats, fried foods and tons of sugar.
The study which collated data from various studies, went on to summarizing the effects of different types of food on life expectancy. The list of such food include: fruits, vegetables, whole grains, refined grains, nuts, legumes, fish, eggs, milk/dairy, red and processed meats and sugar-sweetened beverages. Eating more of these kinds of foods, experts have agreed, theoretically may add the most time to a person’s lifespan, giving one enough time to accomplish all of one’s life goals and much more.
Researchers found that key changes when it comes to hitting optimal amounts include incorporating more legumes, whole grains and nuts into your diet, as well as eating less red and processed meat, according to the study. Adding more fruits, vegetables and fish also had a positive impact, but the typical Western diet is closer to ideal amounts of these foods, so making the aforementioned changes could be more effective.
Adapting early enough in life to these dietary changes at an age as a young adult, say 20 years old, is estimated, by researchers, to add up to nearly 11 years later in life for women. However, older adults can reap similar benefits if they make and sustain these changes, with life expectancy potentially increasing up to 8 years if changed start at 60 and 3.4 years for women in their 80s. Switching to the feasible approach could add up to 6.2 years for women who start in their 20s.
In Africa, we are lucky to be blessed with very rich and a wide varieties of fresh healthy foods all year round and a good dose of the outdoor life with plenty of sunshine. Experts have posited that in addition to eating plenty of fruits and vegetables and of course nuts and grains, efforts should be made to eat as much of every fruit in season as it is possible. The reason being that, such foods are readily available owing to the abundance of it at that particular time of the year,; making it more affordable. Seasonal fruits have a specific function that they are meant to perform and diseases they are designed to fight.
Experts warn that tin and processed foods must be avoided at all cost. Fruits eaten in their natural states are the best at all times and guarantee healthy and long life. Fried food must be avoided too. Instead of frying, consumers can opt for boiling. Foods like yam, plantain, potatoes and any such food that fall into this category. Most often, boiling them with very little water and with their skin can be best.
Making your stew without frying the tomatoes in oil will be better and more nutritional than frying the whole stuff. Fried foods must be avoided like the plaque, even though, it may appear to taste better. With consistency and persistence, experts say, your taste buds will begin to adjust and crave for these kinds of food. Make sure that the whole family buys into it.
A healthy diet is one that includes:
Fruits and vegetables
Whole grains
Low-fat dairy products like yogurt and cheese
Skinless poultry
Lots of fish
Nuts and beans
Non-tropical vegetable oils (olive, corn, peanut, and safflower oils)
Salmon and other fish, like trout and herring, are high in omega-3 fatty acids, which help lower your chances of heart disease and may help with high blood pressure, among other things. Aim for two servings a week.
Making it happily and healthily into old age is not rocket science.
Although no one food can extend your life by itself, there are plenty of foods that you can eat in combination with one another that may help live a healthier and longer life. Whether they’re packed with antioxidants, can help lower harmful LDL cholesterol levels, or can assist with blood sugar regulation, these foods may just help you stave off chronic, life-threatening diseases, like cancer, diabetes etc.
Studies show that, in addition to all of these, making it healthily and happily to old age requires a number of lifestyle habits: not smoking, having an active social life, getting exercise, maintaining a healthy weight, and eating the right foods.