Longevity is the new “anti-ageing.”
The latest talk about ageing doesn’t try to resist or ignore it. People acknowledge that living a long time in a healthful state is more valuable – and constructive – than desperately trying to turn back the hands of time. It goes far deeper than eradicating wrinkles and age spots (although skin may benefit from new longevity principles), and focuses more on building a body that’s prepped and ready for your future. Here are 3 links to increasing longevity: 1. Scientific breakthroughs.
The word “healthspan” rather than lifespan is being used in new research https://www.ncbi.nlm.nih.gov/pubmed/27358026
(Clinical Science, 2016, “Mitochondrial health, the epigenome and healthspan”).
It says that when your cells’ mitochondria, the part that takes nutrients and turns them into energy, are stronger, your brain and body are also stronger and more vital. Preserving mitochondria function and creating new mitochondria is crucial for vibrant ageing because it decreases the rate of accumulation of cell damage thus slowing ageing and improving healthspan. Studies show that when you do this by following specific principles of a healthful lifestyle, you beat the odds to live past 90 and even to 100. 2. Strong muscles.
One of the best predictors of longevity is muscle mass, with a close association with the amount of strength in both the upper and lower body. Several studies found that strong quadriceps are important; older men and women with the strongest legs have the lowest risk of dying, and those with the weakest legs have the highest risk. This is not just due to people with stronger legs having fewer falls resulting in hip replacement surgery (with high death risks associated in the elderly). Muscle mass in the lower body is linked with having less belly fat (dangerous to the heart), and with a longer lifespan in people with cancer and other diseases. Even strong arms and grip strength during midlife was found to help people live up to 100 years in a study that followed participants since the 1960s, and this strength in men was a more useful marker of dying from all causes than chronological age. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337929/Age (Dordr), 2012,“Midlife muscle strength and human longevity up to age 100 years.”) 3. The important part of food
. You know that eating whole, fresh foods that increase immunity, strengthen bones and muscles, and detox pollutants extends the life of cells. Yet research shows that the protein in them may be the key to living longer. The elderly, however, are at high risk of insufficient protein due to several reasons: a) they don’t eat balanced meals (often losing their appetite) b) “anabolic resistance,” meaning aged muscle loses its ability to make muscle from protein so they need more of it c) inflammation created in chronic diseases reduces the amount of protein in the body d) the body’s ability to absorb amino acids in foods decreases. Therefore, higher amounts of absorbable protein are needed in old age. Ageing and Disease, Volume 9, Number 1; 119-132, February 2018
) TOP 8 FOODS FOR LONGEVITY
You may have heard that science has found restricting calories makes you live longer (if you’re in a prosperous society). In fact, if the average food intake in the US of 3,700 calories a day were cut by 30%, it would create a 10-year increase in life.
(https://econ.arizona.edu/sites/econ/files/effect_of_food_intake_on_longevity2007_woutersen.pdf Simon Fraser University, “The effect of food intake on longevity” 2007
Therefore, how do you eat less while at the same time, eat to live longer? Make your calories count. Here are the top 8 foods that stave off Father Time. Eat your way to a longer future every day: Almonds.
Of all nuts, almonds
are highest in calcium, vital for ageing bones. Raw almonds have been called the most nutritionally dense nut, yet are the least in calories due to low fat content.Avocados
. You know about avocado’s essential fats and fibre, but it’s also high in potassium, and getting enough potassium is almost as important as decreasing sodium for high blood pressure.Fish.
There’s a reason why humans have lived close to the ocean since time began, and over 75% still do. Fish is very high in 4 top nutrients for longevity: omega 3 essential fat, protein, vitamin D, and calcium.Berries.
The high antioxidants in berries ward off many diseases including cancer. A study involving over 187,000 people found that people who eat 3 servings per week have a far lower risk of getting diabetes as they age, too.Beans.
In addition to protein, navy beans and soybeans are particularly high in calcium (18% higher than milk) and have substantial fibre to decrease cholesterol.Mushrooms.
Mushrooms’ polyphenols are well known disease fighters. Portobello, morel, button and shiitake mushrooms also offer a vegan source of vitamin D, a top anti-ageing nutrient. Put them in the sun to boost their vitamin D!Garlic.
The phytochemical allicin is partly responsible for the health effects of garlic, and it’s loaded with flavonoids that are anti-inflammatory. Inflammation is the primary cause of premature ageing.Tomatoes.
You know that lycopene reduces heart disease and cancer, but other carotenoids in tomatoes are responsible for keeping skin youthful.