How To Eat To Be Longer Lived?
Although it is true that there is no secret formula to be longer, it has been shown many times that good habits can contribute to the enjoyment of a long and healthy life.
For this reason, it is not necessary to dig far into implementing measures that provide benefits, both in the short and long term. In this sense, it is enough to pay attention to what we do every day.
Keys to eating healthy and living longer
Both the World Health Organization (WHO) and nutrition experts affirm that a balanced diet is capable of providing multiple health benefits. Hence the importance of maintaining it over time, along with other positive habits, such as good hydration and exercise routine.
Now, what should you take into account when eating to be longer? We will discuss it below.
1. Be careful with the quantities
Today, some health and nutrition experts recommend eating several meals a day, rather than just three very heavy meals.
They also comment that, when making a main meal, it is not necessary to eat food until we are 100% full, as this often causes heaviness, inflammation and other discomfort.
The ideal would be to eat slowly and consciously, until 75-80% of the appetite is satisfied. The remaining percentage can be satisfied later, in a snack, with a little fruit, for example.
According to a study conducted by the United States Department of Agriculture, large daily intakes are linked to the risk of various health problems.
2. Prioritize the consumption of fruits and vegetables
About 19 kilometers southwest of the Greek island of Samos is Icaria, also known as Nicaria. A small island in the Aegean Sea.
In 2012, his average age was no less than 90 years . “Fish, fruits, vegetables, legumes and tea protect the cardiovascular system,” recalled the doctor who investigated the elderly and who can be consulted in the bibliography below.
This research by Dr. Petruck has shown the benefits of antioxidants in health and, above all, in the prevention of cell damage.
3. Eat breakfast regularly
Known as ‘ the most important meal of the day’, it is no wonder that eating breakfast is a healthy lifestyle.
All meals are important, but this study by the American Cancer Society (United States) shows that metabolism is affected by irregularities in the intake of breakfast and the hours established for it.
The results of a regular breakfast include considerably lower levels of insulin, glucose and triglycerides throughout the day and therefore a lower risk of chronic diseases.
4. Keep alcohol consumption to a minimum
A study by Dr. Henry Kranzler shows that people who drink heavily and smoke are much more likely to experience premature aging of the brain than people who do not have these habits.
This was partly due to decreased memory, the ability to think quickly and efficiently, and problem-solving skills, compared to people who abstained from smoking and drinking.
Additionally, there is much evidence to show that healthy behaviors follow a cumulative pattern. That is, the greater number of healthy behaviors, the greater benefit.
5. Don’t overdo the coffee
Just as it is not advisable to succumb to the excess of any food or drink (be they sweets, sweets or alcoholic or industrial drinks), it is not advisable to overindulge in daily coffee consumption, especially if you want to be longer-lived.
While it is true that there is evidence that coffee can provide some benefits, when consumed in moderation within a healthy lifestyle, that does not mean that excessive consumption is beneficial.
On the other hand, there is no scientific evidence to confirm that coffee ‘helps’ to prolong life. So, enjoy your cup of coffee in the morning, but without going overboard!
Eat well to live longer and better
As can be seen in the NAOS strategy (Nutrition, Physical Activity, Prevention of Obesity and Health), which is part of the response of the Spanish Ministry of Health and Consumption, maintaining a balanced diet and exercising daily you will be able to be longer life and gain in quality of life.
