Longevity nutrition tips -
Read on to learn about which foods and other lifestyle changes can help you stay healthier for longer — and why. These negative effects include changes to the molecules in your blood, feeling hungry more often, and increases in markers of inflammation. When you hurt yourself or get sick, inflammation can be a good thing that protects you and helps you to heal.
But ongoing levels of inflammation can be damaging. The community of bugs that live in your gut is known as your gut microbiome. A wider range of different beneficial gut bugs is good for you.
The bad bugs are associated with a higher risk of type 2 diabetes, heart disease, and excess belly fat. The good news is that you can change your gut microbiome through your diet by including foods that help beneficial microbes grow in your gut. When you eat, your body breaks down carbohydrates into a simple sugar called glucose, and it breaks down fats into triglycerides.
After you eat, your blood sugar rises. In the hours that follow, it falls again. Our data show that on average, women experience larger post-meal blood sugar spikes as they get older. Blood fat is the term for the level of triglycerides in your blood.
Generally, it takes 6—8 hours for your body to clear fats from your blood. Blood fat responses vary between individuals and are a good indicator of your risk of developing heart disease.
If your blood fat levels peak too high or stay high for too long, it can increase inflammation. Over time, this can damage your arteries, raise your risk of conditions such as heart disease, and impact your long-term health. Measuring how the levels of sugar and fat in your blood change after eating, and how long it takes them to return to normal levels, can help you understand how your metabolism works.
You can then use this knowledge to choose foods that keep your blood sugar and blood fat levels more stable. The ZOE at-home test can tell you about your personal blood sugar and blood fat responses to food, as well as the unique makeup of your gut microbiome. With the ZOE program , you can find the best foods for your body and your long-term health.
Although understanding your personal responses to food is the best approach to nutrition, there are some general guidelines you can follow to improve your overall health and reduce your risk of age-related diseases.
Brightly colored plants contain a type of antioxidant called a polyphenol. ZOE scientific co-founder Prof. Research has found that people who do this have a more diverse and therefore healthier mix of gut bugs than those who eat fewer than 10 different plants a week.
Research suggests that aging can negatively affect your gut microbes. To help with this, you can look after your gut by eating prebiotics and probiotics. Probiotics are live bacteria, like those that live in your gut, and scientists believe that they have health benefits. You can get probiotics from fermented foods.
Popular fermented foods include fermented vegetables like kimchi or sauerkraut, dairy products such as kefir, swiss cheeses, and live yogurt, and fermented tea called kombucha.
You can find prebiotics in foods like onions, garlic, leeks, asparagus, Jerusalem artichokes, and bananas. You need to eat both probiotics and prebiotics regularly — ideally on a daily basis — if you want to see the benefits. Poor quality or saturated fats are associated with heart disease. However, your body needs fats to function properly.
They are an important source of energy, support cell growth, help absorb some nutrients, and produce important hormones. Try to swap animal fats, like those in processed meats, butter, and cream, for healthier plant sources of fat, such as nuts, seeds, avocados, and extra virgin olive oil.
And drinking too much alcohol can increase your risk of conditions like high blood pressure, cancer, liver disease, and stroke. In fact, research has found that moderate amounts of red wine may even have some health benefits, possibly by improving your gut health.
The Mediterranean diet is an eating pattern that includes many plant-based foods such as grains, fruits, vegetables, nuts, seeds, and healthy fats like extra virgin olive oil.
Red meat, unhealthy fats, and processed foods are eaten infrequently, and wine — primarily red wine — is consumed in moderation. Studies have found that the Mediterranean diet is associated with better health during aging and a lower risk of several age-related diseases.
Drinking moderate amounts of red wine as part of the Mediterranean diet may also be good for reducing heart disease. Eating the right diet is crucial for healthy aging.
But there are other lifestyle changes you can make, too:. Staying active. Aging is associated with less physical activity and a subsequent decline in muscle mass and muscle strength.
Avoiding smoking. In fact, smoking is linked to a shorter life expectancy. But quitting can be hard. Getting older is unavoidable, but the right nutrition can help you age healthily, stay active, and enjoy life to its fullest. The foods you eat affect your blood sugar and blood fat control, as well as the health of your gut microbiome.
Eating more plants, adding fermented foods to improve your gut health, switching to healthy fats, and keeping your alcohol intake at a moderate level can all help. The ZOE at-home test helps you understand your unique metabolism and gut microbiome.
Based on your unique results, you get personalized nutrition advice to find the best foods for you to support your overall health, whatever age you are. A daily glass of red wine associated with lifestyle changes independently improves blood lipids in patients with carotid arteriosclerosis: results from a randomized controlled trial.
Bland, the number one tip to keep in mind when it comes to eating for longevity is consuming a wide variety of plants regularly. According to Dr. Bland, the more plants you can add to your diet, the better.
Bland says. In a study published by Dr. Bland, he shares how phytochemicals—chemical compounds found in plants—act not only as antioxidants but, more specifically, as " selective modulators of signal transduction " aka regulate cell activity.
In addition to phytochemicals, Dr. Bland notes the importance of fiber when it comes to boosting longevity. According to the same study, dietary intake of phytochemicals, probiotic fibers, and the bacterial composition of the microbiome are interconnected and play a significant role in health.
Indeed, there are hundreds of plants to choose from—which can be overwhelming at times. That said, Dr. Bland encourages folks to include as many different types as whenever possible.
Bland also notes that a well-balanced diet featuring many different plants also provides various types of prebiotic fiber to help nourish the microbiome. To ensure you get enough in your diet, his general rule is to consume five to seven portions of vegetables and fruits daily to reap the most health benefits and reduce the risk of age-related chronic illnesses.
More specifically, Dr. Bland recommends a balanced diet primarily made up of plants , including foods like whole grains, beans, root vegetables, gluten-free cereals like buckwheat and oatmeal , whole fruit, lean cuts of meat, fresh fish, and minimally processed oils like virgin olive oil, flaxseed oil, and omega-3 oils from cold-water fish such as salmon, cod, or sardines.
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Of tipd, many factors can affect healthy Longevity nutrition tips. Nutritioj, according to Dr. Bland, Insulin administration techniques number one nuteition to keep in mind when it comes to eating for longevity is consuming a wide variety of plants regularly. According to Dr. Bland, the more plants you can add to your diet, the better. Bland says. In nutrigion B. Longevity nutrition tips treating food as Longevitj is a highly debated concept, many Longecity studies Longevity nutrition tips nutritoon the nuhrition in this statement and how monitoring food quantitytypeand timing are crucial for good health. Metabolic syndrome metabolic disorders, what precisely fips up the optimal diet remains controversial. Growing evidence suggests optimal diets may depend on an interplay of health factors, including age, sex, and genetics. They found that diets including mid-to-high levels of unrefined carbohydrates, a low but sufficient plant-based protein intake, and regular fish consumption were linked to an extended lifespan and healthspan. Valter Longoprofessor of gerontology and biological sciences at the University of Southern California, and one of the authors of the study, told Medical News Today :.
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