Average life expectancy in the United States is 78.8 years, but you could beat the odds by changing your diet.. Experts agree that while genetics and lifestyle help to determine how long you’ll live, diet plays a major role. I’m learning this myself.
Take some Pacific Islanders for example. Cultures with Mediterranean that include large amounts of physical labor or plant-based diets tend to have more centenarians and lower rates of heart disease, high blood pressure, dementia, and other conditions. By fueling your engine with the proper fuel, you can see benefits you haven’t even imagined were open to you. You can lose weight, increase your libido, lower your blood pressure and reduce your medications.
If you’d like to celebrate your 100th birthday or just work at feeling more lively for however many years you have left, take a look at what’s on your plate. Study these suggestions for eating for longevity.
1) Consume more vegetables and fruits.
The mainstay of a healthy diet is loading up on vegetables and fruits because they’re usually high in nutrients and low in calories.
There are some awesome ways to increase your raw intake each days. I eat raw spinach and raw fruit. But I also eat frozen fruit blended with bananas and it tastes just like ice cream! I’ve seen it called Nice Cream. Aim for 5 to 10 servings each day.
2) Eat less meat.
Many centenarians eat little or no meat. When they do, it’s usually limited to portions of about 3 to 4 ounces once a week. You’re going to see more and more information about the health benefits of cutting your meat consumption. Data backs it up. And I have to tell that I feel a lot better when I cut way back on meat. I really love meat but my body wants the raw fruits and vegetables.
3) Avoid sugar.
Added sugar goes by many names but they all add up to empty calories and increased triglycerides. Try cutting back gradually and switching to healthier treats like fruit and nuts. OK, I’m with you. It is super hard to give up sugar. It seems to be in everything. I haven’t been able to totally give it up yet. But I’m getting there. I started using Stevia instead of sugar in my tea and coffee. And eating the raw fruits and vegetables has changed my pallet. I really just like the sweetness of the fruit better now.
4) Go fish.
Despite warnings about the safety of seafood, the FDA and other sources say that the benefits of eating fish outweigh any potential disadvantages. Most adults are advised to eat fish at least twice a week.
Leave the butter behind but drench it in lemon juice. Lemon juice not only brings youthful skin but contains Lithium, a trace mineral that helps mood naturally.
5) Try tofu.
1) Develop 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. People will see the sparkle in your eyes and your new shape and want to do it. too.
2) Take naps.
Rest between meals. If you’re unable to sleep enough at night, take a 30 minute nap during the day. I can really tell if my sleep is off.
3) Limit alcohol.
Moderate drinkers tend to be healthier. Experts recommend up to one drink a day for women and two for men.
4) 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.
If you change your eating to mostly raw and raw every day, you can stabilize your weight and live a long and healthy life.
5) Stay 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. There are a ton of ways to do more physically and you can just make them a habit. Maybe even borrow the neighbor’s dog to take on a walk. The dog will love it and your neighbor will appreciate you.
6) 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. Give of your time to your local school or church.
Your diet is one key to enjoying a longer, happier, and healthier life. Focusing on whole foods, in addition to spiritual and social connections, can help you stay fit, and maybe even extend your lifespan.
A graduate of the Hypnosis Motivation Institute, Angie J. Hernandez, C.Ht., has her private practice in Milford, Indiana. She is certified in hypnotherapy by the Hypnotherapist's Union Local 472. Angie is the author of "Weight Loss Epiphany: The Workbook" and "The Pretty & Smart Planner. You can find out more about Angie and how to schedule private sessions by calling (574) 658-4686.
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