Category Archives: Longevity

Advised nutrition tips to improve better health and longevity!

Good nutrition is a critical part of health and development. According to the World Health Organization (WHO), better nutrition is related to improved health at all ages, a lower risk of diseases, and longevity.

People can find it difficult or confusing to navigate the amount of nutrition information now available, and many sources have differing views.

This article offers science-based nutrition tips to help someone lead a healthier lifestyle.

Following these nutrition tips will help a person make healthy food choices.

Including some protein with every meal can help balance blood sugar.

Somestudiessuggest higher protein diets can be beneficial for type 2 diabetes.

Otherresearchindicates balancing blood sugar can support weight management and cardiovascular health.

According toresearch, omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, and brain and eye development.

Somestudiesindicate that omega-3 fatty acids can reduce the risk of cardiovascular disease.

Otherresearchsuggests the anti-inflammatory properties of omega-3 may effectively manage the early stages of degenerative diseases such asAlzheimers diseaseandParkinsons disease.

TheAmerican Heart Association (AHA)recommend people eat whole grains rather than refined grains.

Whole grains contain nutrients such as B vitamins, iron, and fiber. These nutrients are essential for body functions that include carrying oxygen in the blood, regulating the immune system, and balancing blood sugar.

The saying eat a rainbow helps remind people to eat different colored fruits and vegetables.

Varying the color of plant foods means that someone gets a wide variety of antioxidantsbeneficialto health, for example, carotenoids and anthocyanins.

Dark green leafy vegetables are a great source of nutrition, according to theDepartment of Agriculture (USDA).

Leafy greens are rich in vitamins, minerals, and antioxidants.

The USDA suggest that folate in leafy greens may help protect against cancer, while vitamin K helps prevent osteoporosis.

People should limit their intake of saturated fats while avoiding trans fats, according to theUSDA.

A person can replace these fats with unsaturated fats, which they can find in foods such as avocado, oily fish, and vegetable oils.

As part of the Mediterranean diet, extra virgin olive oil has benefits to the heart, blood pressure, and weight, according to a2018 health report.

A person can include extra virgin olive oil in their diet by adding it to salads or vegetables or cooking food at low temperatures.

According to theAHA, eating one serving of nuts daily in place of red or processed meat, french fries, or dessert may benefit health and prevent long-term weight gain.

The AHA suggest that Brazil nuts, in particular, may help someone feel fuller and stabilize their blood sugar.

According to theAHA, fiber can help improve blood cholesterol levels and lower the risk of heart disease, obesity, and type 2 diabetes.

People can get enough fiber in their diet by eating whole grains, vegetables, beans, and pulses.

Researchsuggests that plant-based diets may help prevent overweight and obesity. Doctors associate obesity with many diseases.

According to some studies, including more plant foods in the diet couldreducethe risk of developing diseases such as diabetes and cardiovascular disease.

Beans and pulses are a good source of protein for people on a plant-based diet. However, those who eat meat can eat them on a few meat-free days a week.

Beans and pulses also contain beneficial fiber, vitamins, and minerals.

Someresearcheven says pulses may help people feel fuller and lose weight.

Drinking plenty of healthy fluids has numerous health benefits. Health experts recommend these tips:

Drinking enough water every day is good for overall health and can help manage body weight, according to theCenters for Disease Control and Prevention (CDC).

Drinking water can prevent dehydration, which can be a particular risk forolder adults.

If someone does not like plain water, they can add some citrus slices and mint leaves to increase the appeal, or drink herbal teas.

A2017 studysuggests that moderate coffee consumption of 35 cups a day can reduce the risk of:

According to the same review, the recommended amount reduces to 2 cups per day for pregnant and lactating people.

According toresearch, catechins in green, black, and other herbal teas may have antimicrobial properties.

Herbal teas, such as mint, chamomile, and rooibos, are caffeine-free and help keep someone hydrated throughout the day.

It is important to cut back on food and drink that may have harmful health consequences. For example, a person may want to:

According toresearch, dietary sugar, dextrose, and high fructose corn syrup may increase the risk of cardiovascular disease and metabolic syndrome.

People should look out for hidden sugars in foods that manufacturers label as names ending in -ose, for example, fructose, sucrose, and glucose.

Natural sugars, such as honey and maple syrup, could also contribute to weight gain if someone eats them too often.

Dietary Guidelines For Americansrecommend that if someone consumes alcohol, it should be in moderation.

They advise up to one drink per day for females and up to two drinks per day for males.

Excessive drinking increases the risk of chronic diseases and violence, and over time, can impair short and long-term cognitive function.

TheCDCassociate frequently drinking sugary drinks with:

People should limit their consumption of sugary drinks and preferably drink water instead.

A large prospective study in theBritish Medical Journalindicates that U.S. adults eating more red and processed meat had higher mortality rates.

Participants who swapped meat for other protein sources, such as fish, nuts, and eggs, had a lower risk of death in the eight-year study period.

According to a review inNutrients, eating ultra-processed foods can increase the risk of many diseases, including cancer, irritable bowel syndrome, and depression.

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There are several steps a person can take to improve their health in addition to consuming healthful foods and drinks.

A 2019 review inNutrientssuggests that a high quality, balanced diet supports microbial diversity and can influence the risk of chronic diseases.

The authors indicate that including vegetables and fiber are beneficial to the microbiome. Conversely, eating too many refined carbohydrates and sugars is detrimental.

The recommended dietary allowance for vitamin D is15 micrograms or 600 international unitsper day for adults.

Many people get some of their vitamin D from sunlight, while it is also in some foods.

People with darker skin, older adults, and those who get less exposure to sunlight such as during winter or in less sunny climates may need to take a vitamin D supplement.

Being aware of portion sizes can help people manage their weight and diet.

TheUSDAhave helpful information about portion sizes for different food patterns.

People can adapt the guidelines to suit their cultural or personal preferences.

Using herbs and spices in cooking can liven up a meal and have additional health benefits.

A2019 reviewsuggests that the active compounds in ginger may help prevent oxidative stress and inflammation that occurs as part of aging.

Curcumin in turmeric is anti-inflammatory and may have protective effects on health, according toresearch.

Garlic has manybenefits, including anti-inflammatory, antimicrobial, and antioxidant properties.

Intermittent fasting involves not eating either overnight or some days of the week. This may reduce energy intake and can have health benefits.

According to a2020 review, intermittent fasting may improve blood pressure, cholesterol levels, and heart health.

TheAmerican Society for Nutritionsay that keeping a food journal can help people track calories, see how much they are eating, and recognize food habits.

Keeping a food journal could help someone who wants to maintain a moderate weight or eat a more healthful diet.

Apps, such asMyFitnessPal, can also help someone achieve their goals.

Raw fruits and vegetables can contain harmful germs that could make someone sick, according to theCDC. They advise thatSalmonella, E.coli,andlisteriacause a large percentage of U.S. foodborne illness.

Always wash fresh produce when eating them raw.

Researchsuggests that microwaving food in plastic containers can release phthalates, which can disrupt hormones.

Experts recommend heating food in glass or ceramic containers that are microwave-safe.

Many people eat the same meals regularly. Varying foods and trying different cuisines can help someone achieve their requirednutrient intake.

This can be particularly helpful when trying to eat a broader range of vegetables or protein.

In a2017 study, mindful eating helped adults with obesity eat fewer sweets and manage their blood glucose.

Anotherstudysuggests mindfulness can bring greater awareness to food triggers and habits in people with diabetes.

Nutrition is an essential part of health, and people can start leading a healthful lifestyle by making small changes to their diet.

It is also important to remember other key aspects of health, such as exercise and activity, stress strategies, and adequate sleep.

Source: Advised nutrition tips to improve better health and longevity! THE HOLLYWOOD MIRROR

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Advised nutrition tips to improve better health and longevity! - Vancouver Health Coach

The Aerobics Centre Longitudinal Study, published in Medicine and Science in Sports and Exercise, analysed nearly 13,000 adults.

Three health outcomes were measures - cardiovascular events such as heart and stroke that didnt result in death, all cardiovascular events including death and any type of death.

DC Lee, associate professor of kinesiology, said resistance exercise reduced the risk of all three.

The results are encouraging, but will people make weightlifting part of their lifestyle? Will they do it and stick with it? That's the million-dollar question, he said.

READ MORE:New long-Covid symptom: Coronavirus may cause sufferers teeth to fall out, say dentists

A lot of research on strength training has focused on bone health, physical function and quality of life in older adults.

When it comes to reducing the risk for cardiovascular disease, most people think of running or other cardio activity.

But Less said weight lifting is just as good for your heart, and there are other benefits to be had.

Lee and his colleagues also looked at the relationship between resistance exercise and diabetes, as well as high cholesterol.

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The two studies, published in Mayo Clinic Proceedings, found resistance exercise lowered the risk of both.

Less than an hour of weekly resistance exercise, when compared with no resistance exercise, was associated with a 29 percent lower risk of developing metabolic syndrome - a condition which increases the risk of heart disease, stroke and diabetes.

The risk of high cholesterol was 32 percent lower.

The results for both studies were also independent of aerobic exercise.

"Muscle is the power plant to burn calories. Building muscle helps move your joints and bones, but also there are metabolic benefits. I don't think this is well appreciated," said Lee.

If you build muscle, even if you're not aerobically active, you burn more energy because you have more muscle.

This also helps prevent obesity and provide long-term benefits on various health outcomes."

Weekly resistance exercise is recommended by the NHS.

As part of its physical activity guidelines for adults aged 19 to 64 it advises adults aim to do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week.

Adults are also advised to aim to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.

You should aim to be physically active every day - any activity is better than none.

And you should reduce time spent sitting or lying down, and break up long periods of not moving with some activity.

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How to live longer: Lifting weights for less than an hour a week could boost longevity - Express

COVID-19 is taking a profound toll on people, especially after months of isolation from family, friends, colleagues, and social activities. In addition, the uncertainty surrounding COVID-19 is causing people to live in constant fear of stress and anxiety.

A survey by The South African Depression and Anxiety Group (SADAG) indicated more than half of the respondents cited anxiety as a major challenge experienced during lockdown (1).

Children have been especially affected by the lockdown, as their daily routines are disrupted. Everything theyre familiar with changes in an instant, and theyve had to adopt new measures to continue learning and staying connected with loved ones.This new way of life added to their anxiety levels,making things more difficult.

One in 20 South African children is living with attention-deficit/hyperactivity disorder (ADHD),a chronic mental health condition. This condition is characterised by difficulty paying attention, impulsive behavior, and hyperactivity.These characteristics can impact a childs academic performance and relationships with other children (2).

ADHD is a misunderstood condition.If not treated, symptoms can worsen, making it difficult for them to stay focused.ADHD symptoms can also make children more

Although there is no cure for ADHD, treatment is available. Parents and guardians of children living with ADHD can also use techniques to help manage the symptoms and help children succeed despite their diagnosis.

Set up a timetable for chores, homework, meal times, TV, playtime, and bedtime. Make sure you and your child follow through on the schedule.

Giving children household chores will provide them with a sense of responsibility and boost their self-esteem.

Schedule online time and time to play video games, and dont deviate from the plan. Its easy to get distracted and lose track of time. This can lead to a dependency on their devices and negatively impact their sleep routine.

Encourage your child to spend time outside and do light exercise. Fresh air and being active can burn off excess energy and increase their concentration.

Children can feel overwhelmed when faced with complex tasks. Break difficult tasks into smaller achievable goals, and encourage them to meet the smaller goals. Praise them at each milestone.

Always explain why tasks should be done in a certain way. Use positive words when answering questions. Commanding children to do things can add to their anxiety.

Parents and guardians should continue monitoring childrens behavior to make sure theyre doing well, and taking their medication as prescribed. Relapsing from ADHD medication can result in

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The Impact of COVID-19 on Children With ADHD - Longevity LIVE - Longevity LIVE

How we grow our food has a really big impact on the quality of that food and that means that when the quality of the food is better, the quality of your health and the quality of our planet is better explains Mary Purdy, Rd, Integrative & Eco-Conscious Registered Dietitian, on her podcast.

No matter how many times you enjoy a salad for lunch, the nutritional value thats on your plate has already been determined long before you placed your order.

Agricultural techniques that are more eco-friendly tend to make produce and foods that are healthier for you explains Mary.

We all want to consume food rich in nutritional value. However, in order to do this, we need to be conscious of how our food is produced and presented. Not many people think that food production can have a great impact on the nutritional quality of food, especially when you realize that the nutritional value of food has faced a steady decline.

Dont believe us? Well, one study found that, between 1975 and 1997, average calcium levels in 12 vegetables dropped by 27%, vitamin A levels by 21%, and vitamin C levels by 30%. A separate British study found that between 1930 and 1980, the average calcium content had depleted 19%, iron 22%, and potassium 14%.

So whats the reason for the decline in the nutritional value of our food? The answer is a simple one: soil depletion. The fact of the matter is that if we really want total control of our health, of the quality of our food, and frankly the longevity of our planet, then we need to learn to take better care of our soil microbiome.

The soil microbiome is this neuro-network in the plant that can affect the plant at a genetic level. If we can create healthy soil, not only will it help sequestrate carbon (reduce the amount ofcarbondioxide in the atmosphere with the goal of reducing global climate change) but it will also help to retain water. For every 1% soil organic matter that we build on our farm, we can retain 170 000 gallons of water per acre explains CEO and co-founder of Nutrition for Longevity Jennifer Maynard, who also has a twenty-plus year career in biotech and pharmaceutical medicine area, When you are building up that soil organic matter, youre creating an environment for the soil microbiome to thrive and this builds up phytonutrients which are essentially superfoods rich in color and nutrients.

A United Nations report revealed that a third of the planets land was severely degraded through erosion, salinization, compaction, acidification, and chemical pollution, and fertile soil was being lost at a rate of 24bn tonnes a year. Its easy to see why so much focus has been placed on the health and quality of the soil.

If we really want to protect the health of our soil, then its best to re-evaluate our farming practices. We may need to turn away from commercial farming practices to something more sustainable like regenerative farming.

Regenerative farming is all about reconstructing the soil. A lot of current agricultural practices are all about constructing the soil. Its all about pillage and getting rid of as many weeds as possible. This is done in a very mechanized way that is low on labor costs and often using a lot of chemicals explains Maynard, who goes on to mention that the US used to have, on average 11% soil organic which is an indicator of soil structure and now they have an average 1% and this is why regenerative farming is becoming a hot topic.

In 2015, the then UN Director-General Jos Graziano da Silva warned at the time that Further loss of productive soils would severely damage food production and food security, amplify food-price volatility, and potentially plunge millions of people into hunger and poverty.

As mentioned, the purpose of regenerative farming is to improve the health and quality of the soil. According to Maynard, theyve noticed 700 times less soil erosion by using regenerative farming. Furthermore, healthy soil means a healthy soil microbiome and this means a healthier you.

In fact, a study published in PLoS One found that a healthy soil microbiome full of necessary bacteria is more likely to produce nutrient-dense food, which can then promote better health.

The Intergovernmental Panel on Climate Change (IPCC), which is the United Nations body for assessing the science related to climate change, found that 23% of the total global greenhouse gas GHG emissions are directly related to agriculture, forestry, and other types of land use. That said, a report from the Rodale Institute, a nonprofit organization that supports research into organic farming, regenerative farming has the potential to reduce climate change instead of contributing to it.

How so?

By helping to maximize the carbon dioxide pulled from the atmosphere by plant growth and minimize the loss of that carbon once it is stored in the soil.

Infiltration refers to the soils ability to absorb and hold water, which means less runoff. This then translates to less erosion and pollution as a result of the reduction in runoff water.

According to the Food and Agriculture Organization of the United Nations, natural springs that had dried up many years ago, have begun to flow again due to new regenerative farming practices.

Regeneratively grown plants are put under more stress because we dont use chemicals to defend them. So, they have to draw on their microorganisms to cope with stress. One of the main mechanisms that they do is communicate with the plant to create more phytonutrients, explains Maynard.

Phytonutrients are chemicals found in plant products that help to provide antioxidant and anti-inflammatory benefits. Studies have found that they exist in abundance when it comes to non-commercially farmed produce.

A study from Newcastle University found that organic fruits and vegetables deliver between 20 and 40 percent more antioxidants than conventional fruits and vegetables. Additionally, a separate study published in theBritish Journal of Nutrition found that organic dairy and meat contain about 50% more omega-3 fatty acids.

Theres still a long way to go before we can adopt regenerative farming as the new method of farming. In the meantime, we can look at other innovative ways of producing food.

One such technique could be aquaponics. Maynard describes it as an ancient farming technique that can be traced back to the Aztecs, and which uses about 1% of the water of conventional farming.

With aquaponics, you grow fish and other aquatic animals in an effort to grow plants without soil. The plants are fed the aquatic animals waste and, in return, the vegetables clean the water that goes back to the fish. While this happens, microbes gather in the spaces between the roots of the plant and convert the fish waste and the solids into substances the plants can use to grow.

Maynard sees it as a farming technique that is still environmentally friendly and which allows us to grow food worldwide, especially with the rise in natural disasters.

If you want to start making little changes, start asking where your food comes from. In addition, to shopping organic, you can also start to grow a little of your own food. According to Maynard, once people understand how challenging it is to grow food, theyll likely become more conscious about their food waste.

Davis, D. R., Epp, M. D., & Riordan, H. D. (2004). Changes in USDA food composition data for 43 garden crops, 1950 to 1999.Journal of the American College of Nutrition,23(6), 669682. https://doi.org/10.1080/07315724.2004.10719409

Mayer, Anne-Marie. (1997). Historical changes in the mineral content of fruits and vegetables. British Food Journal. 99. 207-211. 10.1108/00070709710181540.

Reganold, J. P., Andrews, P. K., Reeve, J. R., Carpenter-Boggs, L., et al. (2010). Fruit and soil quality of organic and conventional strawberry agroecosystems.PloS one,5(9), e12346. https://doi.org/10.1371/journal.pone.0012346

rednicka-Tober, D., Baraski, M., Seal, C. J., Sanderson, R., et al. (2016). Higher PUFA and n-3 PUFA, conjugated linoleic acid, -tocopherol and iron, but lower iodine and selenium concentrations in organic milk: a systematic literature review and meta- and redundancy analyses.The British journal of nutrition,115(6), 10431060. https://doi.org/10.1017/S000711451600034

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You Really Need To Care About How Your Food Is Grown - Longevity LIVE

For those who have a family history of chronic diseases, this is great news because it means that you can take control of your future by taking control of your health. Furthermore, you can focus your attention on lifestyle factors that you can control as opposed to the genetics that you cant control.

Seriously, stop it.

The fact is that your favorite snacks, fast food meal, and other processed foods are rich in sugar, salt, and trans fats all of which greatly increase your risk for chronic diseases that include cancer, heart disease, hypertension, and diabetes.

You are what you eat and if you want to be the epitome of longevity, then you need to eat foods that improve your lifespan, not shorten it. Adopting a plant-based diet is a great way to ensure that your body gets all the nutrients it needs to keep itself healthy in the coming years. Having said that, eating healthy doesnt mean that you need to say goodbye to all of your favorite treats. They can still be enjoyed, just in moderation.

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15 Things To Stop Doing If You Want To Live To 100 - Longevity LIVE - Longevity LIVE

Journey to a Japanese archipelago in the South Pacific and you'll find a community of island dwellers who consistently live for over 100 years. The astounding longevity of the Okinawans has prompted extensive scientific study into the particular habits that may lead to such long, healthy lives. Instead of finding a proverbial fountain of youth, researchers realized that the unique Okinawa diet and strong social networks have helped these centenarians slow the aging process.

Even if you live on other side of the globe, following a similar eating style may help promote good health. Here's what you should know about the Okinawa diet:

"The traditional Okinawan diet is very produce-rich, making it abundant in phytonutrients and antioxidants, which is the likely reason for its associated health benefits and anti-aging properties," says Stefani Sassos, MS, RDN., Registered Dietitian for the Good Housekeeping Institute. "The Okinawan diet limits meat, refined grains, saturated fat, sugar, salt and full-fat dairy products, which tend to have more inflammatory properties."

The National Institute of Aging and National Geographic have identified the Okinawa diet as a Blue Zone diet, meaning it's specifically associated with longevity. "Though they arent exclusively vegan, a focus on plant-based eating is a common theme among the Blue Zone diets," Sassos says.

The vast majority of the Okinawa diet primarily consists of green and yellow vegetables, root vegetables, soy-based foods, and mushrooms. Okinawans eat fish, meat, dairy, and grains like rice in much smaller amounts. Some examples of foods common to Okinawa diet include:

The diet typically does not include beef, processed meat, eggs, cheese, milk, and processed carbohydrates like sugary sweets and snacks.

"While the Okinawan diet is low in refined carbohydrates, that doesnt mean the diet itself is low-carb," Sassos says. "In fact, Okinawans are known for their high intake of unrefined carbohydrates like root vegetables and green-yellow vegetables, a staple of their diet being sweet potatoes."

Because some Okinawan foods like salted fish and miso can contain high levels of sodium, talk to your doctor before adopting this eating plan especially if you've been instructed to follow a low-sodium diet.

Okinawans eat regular meals, but the philosophy they follow at each meal makes a key difference. "The Okinawan phrase hara hachi bu is said before meals to remind Okinawans to stop eating when they are 80% full," Sassos says. "This plays a role in weight management and fighting off obesity."

One reason that Okinawans maintain good health is due to their diet. Like the Mediterranean diet and the DASH diet, this particular eating style is associated with reduced risk of cardiovascular disease and other chronic diseases. Researchers theorize that the low levels of saturated fat, high antioxidant intake, and low glycemic load affect multiple biological mechanisms, like reducing oxidative stress.

Okinawans also form unique social networks at age 5 called moai. One studied moai had met every day for 97 years. If one member did not show up, the other four would walk across the village to check on their friend. In addition to forming these strong friendships, Okinawans prize their families and faith communities. They also move naturally throughout the day, getting active by simply cooking, doing housework, and walking.

"You could certainly lose weight on this type of eating plan, especially with eliminating a slew of higher caloric items like sweets and processed foods and following the hara hachi bu concept," Sassos says. However, the Okinawa diet is not particularly designed for weight loss, unlike other eating plans out there.

"This type of diet can be difficult to follow if you arent living in Okinawa and dont have ready access to special foods from the region," Sassos says. "That being said, we can learn a lot from certain principles of the diet. Emphasizing more whole foods, produce, and plant-forward plates can have a slew of health benefits. Limiting refined processed foods and highly sugary items, as well as eating in moderation, are all important strategies to incorporate into your lifestyle."

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What Is the Okinawa Diet? - Okinawa Diet Plan, Benefits, and More - GoodHousekeeping.com