Foods for the Years: Dietary Habits to Empower Longevity

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Hippocrates, the father of medicine, once stated, “Let food be thy medicine and medicine be thy food”. Even centuries later, his words still hold  true as we discover more thanks to our research on the best dietary habits that would enhance longevity. At Longevicals, we would like to share this knowledge with you , so you can make informed nutritional choices that contribute to a longer and healthier life.

According to a major scientific study showing how important nutrition is for longevity, healthy nutrition combined with other lifestyle factors can extend the average healthy life expectancy by 8-10 years. While adhering to the basic principles of healthy eating, it is crucial to tailor nutritional recommendations to individual preferences and cultures, as well as to the nutritional needs of the aging population (1).

Eat for Longevity

Scientific research demonstrates the strong links between diet and longevity. A balanced, nutritious diet not only fuels our bodies but also strengthens our immune systems, reduces inflammation, and delays the onset of many age-related diseases (2)

Maintaining a healthy weight throughout your life is key for aging well and increasing your lifespan. This is similar to the benefits you’d get from calorie restriction throughout your life, which is especially important in today’s world where unhealthy food options are so readily available, making it challenging to eat healthily (2).

From the Mediterranean diet, rich in fruits, vegetables, and healthy fats, to the traditional Okinawan diet with its emphasis on plant-based foods, the common denominator in these diets of the world’s “Blue Zones” (regions known for exceptional longevity) is the focus on whole, nutrient-dense foods (3).

The Role of Supplements in a Longevity Diet

While eating well is crucial for staying healthy and living longer, there are moments when our bodies could use a little extra support to get all the essential nutrients. Premium supplements can bridge the gap, offering concentrated nutrients that may not be adequately provided by diet alone. The specific types or food sources of dietary fat, protein, and carbohydrates are more important in influencing chronic disease risk and mortality than their quantity (1)

At Longevicals, we’re working passionately to create premium supplements that are backed by science and seamlessly fit into your daily routine, providing that extra nutritional boost for your longevity journey. While we’re preparing to introduce our product range to the market, we assure you that our premium supplements will align with our mission of promoting vitality and healthy aging.

You may be interested: What is Healthspan?

Your Longevity Food List

Here are some key food groups to incorporate into your diet for enhanced longevity:

1. Fruits and Vegetables (blueberries, strawberries, pomegranate, broccoli, cauliflower): 

Rich in antioxidants and phytochemicals, they help your body to fight with inflammation and oxidative stress (4).

2. Whole Grains (bulgur, rice, corn, oats):

A great source of fiber, which aids in digestion and maintains a healthy gut microbiome (5).

3. Lean Proteins (seafood, shellfish, poultry, lean beef, and beans): 

Essential for muscle health and a robust immune system (6).

4. Healthy Fats (Cold water fish (has high Omega-3), nuts, olive oil, avocado):

Omega-3 fatty acids found in fish, nuts, and seeds can support heart health (7). Omega-3 fatty acids, mainly found in fish oil, are like superheroes for your cells. They do wonders by reducing inflammation, a key player in the aging game. These healthy fats work at the cellular level, supporting your heart, brain, and overall well-being. Think of them as cellular defenders, keeping your body in balance and promoting a healthier aging process (8, 9, 10, 11).

Take the Next Step with Longevicals

Longevity is a fascinating field that continues to evolve with scientific advances. By understanding the factors that contribute to a long, healthy life, we can make informed choices that increase our well-being and longevity.

We invite you to join the our Longevicals Community, stay informed, and embark on a journey to unlock the secrets of longevity. Subscribe to our newsletter today to stay up to date with the latest developments in Longevity research and our future premium supplements.

Embark on this exciting journey with us. Let’s redefine aging, one meal at a time. 

References:

1. Hu, Frank B. “Diet strategies for promoting healthy aging and longevity: An epidemiological perspective.” Journal of internal medicine (2023).

2. Hu, F.B., (2002). Dietary pattern analysis: a new direction in nutritional epidemiology. Current Opinion in Lipidology, 13(1), pp.3-9.

3. Buettner, D., & Skemp, S. (2016). Blue Zones: Lessons From the World’s Longest Lived. American Journal of Lifestyle Medicine, 10(5), 318–321.

4. Liu, R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in nutrition, 4(3), 384S-392S.

5. Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell host & microbe, 23(6), 705–715.

6. Carbone, John W., and Stefan M. Pasiakos. “Dietary protein and muscle mass: translating science to application and health benefit.” Nutrients 11.5 (2019): 1136.

7. Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1-7.

8. Satizabal, C., Himali, J., Beiser, A., Ramachandran, V., Melo van Lent, D., Himali, D., Aparicio, H. J., Maillard, P., DeCarli, C., Harris, W., & Seshadri, S. (2022). Association of Red Blood Cell Omega-3 Fatty Acids With MRI Markers and Cognitive Function in Midlife.

9. Feron, G., Vors, C., Guichard, E., Michalski, M., Alqahtani, S., Abuasal, B., Alayoubi, A., Nazzal, S., Sylvester, P., & Kaddoumi, A. H & N 1: Omega-3 Fatty Acids: Brain Health and Function.

10. Bigornia, S., Yi, G., Kim, B.-B., Zhang, X., Scott, T., Bhadelia, R., & Tucker, K. (2021). Regional Brain Volumes As Mediators of the Association Between Circulating Omega-3 Fatty Acids and Cognitive Function: The Boston Puerto Rican Health Study.

11. Djuricić, I., & Calder, P. (2021). Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021.

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