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 Life expectancy depends not only on genetic characteristics, but also on what foods you eat. Wondering how to live to be 100? Then read on.
There is no specific recipe for extending a person's life to 100 years or more. However, in some countries the secrets of longevity are known, in particular, in the Mediterranean regions of France and Italy, Spain, Nicoya, (Costa Rica) and Okinawa (Japan). According to Dr. Preston Estep, director of gerontology for the Individual Gene Pool Project at Harvard, these areas have a large number of centenarians.
“The incredibly wide variety of food in these countries has a lot in common - abundant plant foods, moderate fish consumption, some meat and sugar,” says Estep, author of Eating Smart. In her book, Estep describes the eating habits of people who not only live longer, but also suffer from dementia less. Their diet contains a fairly high percentage of fat, usually monounsaturated fats, which are found, for example, in olive oil.
What about our genes?
“As important as genes are, how we manage them matters, with the exception of some rare genetic traits,” says Merlin Thomas, a professor at Monash Medical University in Australia, whose research focuses on the development of various diseases in the human body. ...
“We used to think that genes are of paramount importance for health and longevity. We are currently investigating environmental factors, including diet and lifestyle, that significantly influence the gene pool, ”says the professor.
“Even with 'bad' genes, good results can be achieved - just as bad things can happen with 'good' genes. In any case, we ourselves have a lot to do with our health, ”concludes Thomas, author of The Reasons for Longevity, in which he describes how choosing the right food can prolong life.
According to Thomas, food and lifestyle are directly related to blood pressure. If you have blood pressure OK, it means you are on your way to your 100th birthday. When blood pressure is correct, the risk of heart attacks and strokes is reduced, and the average life expectancy can increase up to 10 years. What could be better?
If we draw a connection between blood pressure and lifestyle, then we can conclude that the part of the population that consumes a large amount of vegetables and fruits and a small amount of salt, as well as those who are less likely to be stressed and do not suffer from excess weight, have stable blood pressure.
Vegetarians have lower blood pressure readings, although it is not known exactly which fruits and vegetables will lower blood pressure.
What if you do gain weight?
Thomas believes that the first step is to stop gaining weight. Losing 10 kilograms of weight will lower blood pressure in the same way that many medications do. Thus, you are extending your life.
Fat deposition in the abdominal area is the main reason why life expectancy is reduced. Excess belly fat is deadly because it gets into the bloodstream and organs where it shouldn't be.
When fat builds up, for example, in the pancreas, there is a high likelihood that it will lead to type 2 diabetes.It is for this reason that it is necessary to monitor the fatty deposits in the abdominal area. In return, you get a long and healthy life.
“Dietary fiber is also of great importance. When it comes to keeping your waist healthy and in control, fiber is a godsend. Many diets are high in fiber, which is found in grains, legumes, and nuts. These foods saturate and reduce appetite, ”continues Thomas.
Dietary fiber has been reported to reduce the risk of type 2 diabetes. It is worth thinking twice before eliminating from the diet. whole wheat bread, legumes and starchy vegetables.
Eating foods that are high in fiber will help you survive to old age while maintaining good health. Scientists from the Westmead Institute for Medical Research examined the health data of more than 1,800 elderly people living in the Blue Mountains in Australia. The study found that those who frequently eat fiber are 80% more likely to live long, healthy lives.
Longevity secrets
Merlin Thomas, professor of medicine at Monash University and author of the blog How to Slow Down the Aging Process, has compiled a list of foods that provide long and healthy life.
Berries
Berries are rich in antioxidants and fiber. Thanks to their natural aroma, the berries are ideal for preparing various foods, such as yoghurts, without the need for added sugar. So, we eat oatmeal with berries for breakfast?
Legumes
“My kids can't imagine what ground beef looks like without lentils. Lentils add flavor and fill your plate so much that you can cut the amount of meat you normally use in half, ”says Thomas. The same goes for chicken curry, which is half chicken and half peas.
As it turns out, legumes are a source of longevity. In fact, Thomas eats legumes almost every day and assumes we do that too. The spoon hummus to fried vegetables or bread, a few falafels, spicy or canned lentils are not difficult to add to your daily diet. What's more, they are food for the good bacteria in your gut. “Legumes are not a cure for all diseases, they are more likely to be a healthier alternative to burnt meat,” says Thomas.
However, it is not recommended to consume large quantities of legumes every day. Add them little by little to your diet. Gradually, the body will get used to them and you will avoid bloating and gas formation, which occurs when "satisfied" intestinal microbes "gorge" on fiber.
Onion
Onion, shallot, garlic and leeks belong to the onion family. These are natural flavors that have a number of beneficial properties. Onions are rich in fiber and antioxidants, and contain fat-soluble B1 vitamins, which, according to Thomas, are better absorbed in the body than water-soluble B1 vitamins.
Studies have shown that garlic contains compounds that slow down aging and prevent glycation. Glycation accelerates skin aging and, in most cases, increases the risk of developing type 2 diabetes.
Cruciferous
These include not only broccoli, leafy, colored, cabbage and Brussels sproutsbut also bok choy and spinach. “Cruciferous vegetables contain fiber and sulfur compounds that increase the body's antioxidant defenses and reduce the risk of cardiovascular disease. Research is currently underway on how sulfur compounds affect the aging process, ”says Thomas.
Nuts and seeds
Despite their size, these tiny products have several benefits. Nuts and seeds are a source of vegetable protein, fiber, antioxidants, and healthy fats. When studying the Mediterranean diet, it turned out that people who regularly eat nuts are less likely to experience cardiovascular problems and live longer.
Low Fat Probiotic Yogurt
It has been proven that high-fat dairy products are not all that bad. In any case, they have a beneficial effect on the work of the heart. Although dairy products contain saturated fat, the various trace minerals in yogurt and cheese have been found to compensate for the harmful effects of saturated fat. Merlin Thomas insists on low-fat yogurt because it contains calcium, protein and probiotics. This product contains a small amount of calories - and as you know, low-calorie food prolongs life.
Fruits
Fresh fruits are loaded with fiber and antioxidants. Plus, they taste very good. “If you regularly eat fresh fruit, you can do without sugar. Sugar should be consumed on rare occasions, and then you won't feel guilty about it, ”says Thomas.
Dark chocolate (slice only)
When combined with a nutritious diet high in fiber, dark chocolate won't hurt your waistline. At the same time, it will curb sugar cravings and prevent overeating.
Culinary Tricks for a Healthy Eating
Cooking pasta in two stages
There is a type of dietary fiber that is especially beneficial for health - resistant starch. It feeds the microbes in the intestines, which in turn produce a substance called butyrate. Butyrate helps repair the intestinal wall when damaged and prevents the formation of cancer cells. Resistant starch is found in lentils, peas, beans, some grains, green bananas, pasta, and potatoes. To preserve the stable starch in the pasta, Thomas suggests not boiling it until cooked, but leaving it to cool. After that, you need to reheat. To preserve the beneficial properties of starch, it is advisable to heat the pasta at a temperature of no more than 120 C. This will reduce the glycemic index of the pasta. It follows that the pasta will be digested in the stomach more slowly and you will stay full longer. After reheating, the pasta retains its firmness.
This principle also applies to potatoes, starchy vegetables and cereals.
Increase humidity and decrease heating temperature
One theory as to why the traditional Mediterranean diet is beneficial is that it involves cooking food in low temperatures and high humidity. When cooking at high temperatures, toxic substances are formed - end products of glycation (AGE), which have a destructive effect on body tissues. First of all, this applies to fatty fried foods. Imagine fried pork or chips. Their delicious crisps are quite appealing. Nevertheless, such “crisp joy” comes at a high price. Many studies have linked glycation end products to a range of age-related diseases, including type 2 diabetes, kidney disease, and high blood pressure.
According to Thomas, as we age, glycation helps to harden the walls of blood vessels and arteries.
Thomas gives some tips on how to reduce toxic substances while cooking. “Eat fresh, unprocessed foods, lean meats. Remove skin from poultry. Cook food slowly at low temperatures. Use a variety of cooking methods such as simmering, braising, steaming. Use a slow cooker. "
Alcohol: debunking myths
A small glass can easily grow large, especially if the bottle is open. Sometimes it is better not to drink at all than to walk on a slippery path.
A few words about the benefits of beets
Thomas is not one of those who advocate specific healthy foods. Good health ultimately depends on eating a wide variety of foods. Still, the effects of beets on arterial health deserve special attention. Beets are rich in chemicals that help the body produce nitric oxide, which dilates blood vessels and improves blood circulation.
N.V. Naumchik
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