Secret to Long Life: Learn How to Eat for Longevity

Average life expectancy in the United States is 78.8 years, but you could beat the odds depending on what you eat. Experts agree that genetics and lifestyle help to determine how long you'll live, and diet plays a major role.

Take some Pacific Islanders or Seventh Day Adventists for example. Cultures with Mediterranean or plant-based diets tend to have more centenarians and lower rates of heart disease, high blood pressure, dementia, and other conditions.

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.

Food Choices to Help Increase 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. 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.

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.

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.

5. Try tofu. Soy products are another form of lean protein. You can find soymilk, tofu, and tempeh in most supermarkets now.

6. Count beans. Beans deserve more respect. They're cheap, versatile, and very popular with centenarians. If you think you dislike their taste, experiment with new recipes or visit a well-regarded vegetarian restaurant.

7. Build up your bones. It's natural to lose muscle and bone mass as we age, but the foods you eat can slow down the process. In addition to lean proteins, eat foods rich in calcium and vitamin D, like dairy products and fortified cereal.

Other Choices to Help Increase Longevity

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.

2. Take naps. Rest between meals. If you're unable to sleep enough at night, take a 30 minute nap during the day.

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.

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.

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.

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.

See What a Gluten-Free Diet Can Do For You

There are those poor souls that have a serious issue with gluten. One bite of an ordinary piece of bread or pasta can keep them in the bathroom for hours. This population doesn’t need to be told the advantages of a gluten-free diet.

However, even if you don’t fall into this group, there can be many advantages to adopting a gluten-free diet. Your physical and mental health can be positively impacted. Your waistline might see an improvement, too.

The benefits of a gluten-free diet can be significant:

1. Foods with gluten are often processed and unhealthy. Gone are the days when bread and pasta are considered health foods. Not to mention the butter, cheeses, sauces, and other condiments that don’t support your health as well as many other options do.

● Foods high in gluten are often high in calories when eaten in typical quantities. How many rolls do you eat at Thanksgiving? How much lasagna do you eat when it’s served for dinner? Foods high in gluten often lead to overeating.

2. Many people don’t feel their best after eating a meal that contains gluten. There are many side effects that aren’t as dramatic as those suffered by someone with a gluten intolerance. In many people, gluten has been found to cause such issues as:

● Fatigue
● Depression
● Migraine headaches
● Bloating
● Skin problems
● Abdominal pain
● Brain fog
● Joint pain
● Diarrhea or constipation
● Behavioral issues

3. Going gluten-free can improve cholesterol levels. Studies have shown that a diet free of gluten often improves cholesterol levels. It is believed that removing processed carbohydrates and reducing inflammation are the reasons behind this.

4. Gluten-free foods can reduce inflammation all over your body. Inflammation is a large part of many disease processes, including heart disease.

5. A gluten-free diet can reduce arthritis symptoms. Anything that reduces inflammation can potentially reduce arthritis pain, too. If you suffer from joint pain, removing gluten from your diet is worth a try.

Gluten causes symptoms in many people that don’t even realize that gluten is the cause. Everyone should consider trying a gluten-free diet, even if it’s just for a week. If you’re sensitive to gluten, it won’t take long to see significant results. You have nothing to lose!

Starting a gluten-free diet is a simple process. Use these strategies:

1. Remove all sources of gluten from your diet. Anything that contains wheat contains gluten because gluten is part of wheat. It’s important to check labels, because many items contain wheat as a filler - even items you wouldn’t expect, such as some ice creams.

● Many of the most common sources of gluten are bread, many processed cereals, cookies, crackers, pancakes, and pasta.

● Unbreaded meat and seafood, fruits, vegetables, nuts, and beans are good options.

● If you want to make something that would normally have flour as an ingredient, many stores and online retailers offer a selection of alternative flours, such as almond, rice, or oat flour.

● If you go out to eat, you can avoid gluten by sticking with whole foods, such as meats, fruits, and vegetables, without added sauces.

2. See how you feel. If you have an issue with gluten, it will only take a few days to notice that you feel better.

3. Keep going. Assuming a few days without gluten was a positive experience, continue your experiment and see how much better you feel after a week, a month, or longer. Many people are surprised by how much better they feel, both physically and mentally.

A gluten-free diet won’t be of benefit to everyone, but many people will experience benefits by removing gluten from their diet. The physical and psychological benefits can be significant.

It’s worth the effort for everyone to try a gluten-free diet for a week. See how you feel and make an intelligent decision from there. You might find that giving up gluten is the best thing you’ve ever done for yourself.



Learn more about your health online when you read the rest of our information here about: How To Fight Disease With Food guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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