As we age, we try to be in good physical and mental health to enjoy a long and healthy life. New research shows that while we cannot control the events of life, we can control what and how we eat, which is an important part of longevity.
A recent review published in Cell found that longevity diets are a great preventative measure to avoid disease and maintain health well into old age. The longevity diet focuses on five habits that can help you live a long and healthy life. Continue reading to find out about these eating habits. For more information on longevity, see Longevity Secrets of the Oldest People in The World.
Eat a lot of unrefined carbs
A meta-analysis of 432,179 participants showed that low carbohydrate intake of less than 40% and high carbohydrate intake of more than 70% increased mortality risk compared to the moderate.
The norm caloric long-term diet and Cenforce 50 tablet, which maintains your body’s weight by consuming as much energy as you consume, has a high carbohydrate intake and low to very low side effects. It also increases your lifespan and your health.
Unrefined foods are foods that have not been alter from their natural state. These foods can be obtain from whole grains like wheat bread, brown rice, and quinoa.
Take more protein food
According to the review, mortality risk was 18% higher when animal-derived fats or proteins replaced carbohydrates. The risk of death was only 18% when plant-based protein or fats were used in place of carbohydrates.
A healthy diet with adequate amounts of protein, mainly plant-based, is part of the longevity diet. However, regular consumption of pesco-vegetarian-derived proteins- vegetarian foods that include seafood- also has low or very low side effects and extends the lifespan and health span.
Pesco-vegetarians have a lower risk of overall mortality than meat-eaters, as several studies have shown. A vegan diet has a lower risk of hypertension, cancer, and diabetes than regular meat-eaters.
Get enough plant-based oils to meet your energy needs
According to the Cleveland Clinic, the dietary reference intake for fat (DRI) in adults ranges from 20% to 35% calories.
According to the Cleveland Clinic, 30% of energy comes from plant-based sources, and 30% is pro-longevity. Flax seeds, Cenforce 100 mg flax seeds, and chia seeds are excellent sources of plant energy.
A recent meta-analysis and data from the 2019 Global Burden of Disease study and the Cell review support the longevity diet. Evidence showed that a shift from the Western diet. Which is characterize by high levels of process foods, red meats, high-fat dairy products, and high-sugar foods and pre-package food, to a diet richer in whole grains, legumes, nuts, and less processed meats, was associate with a rise in life expectancy. If you start at age 20, your life expectancy is 10.7 years for females and 13 years for males. At age 60, you can expect to live more than 8 years longer.
Fasting can have a positive impact on longevity in many ways. The review mentions that the longevity diet should not be design to cause malnourishment in people over 65. And this will prevent frailty and diseases such as low bone, muscle mass, or low blood cells. The longevity diet should include a 12- to 13-hour fasting period each day, which is safe, practical, and proven effective in many studies.
A Fasting Mimicking diet (FMD) was also mention in the review. The cycle was apply five days per month to mice eat a high-fat/calorie diet. And it result in lower body fat, better cardiac function, and a longer lifespan than mice who ate a standard diet.
FMD cycles that last four days have additional health benefits, including extend life expectancy, lower incidence of tumors. And delayed cognitive decline even if they are started in middle age.
An FMD once every 3-4 months can help reduce the risk factors of people with higher disease risks, increasing your chances of getting cancer. The review reveals that there have been many studies on the role of FMD in cancer treatment.