What do longevity people eat? How should I live longer?

A recent article on the reader’s digest website summarizes the longevity of centenarians.

3 things in the morning to make you a longevity!

I feel young.

People who feel three years younger or older than their actual age are far less likely to die within eight years than those who feel older, a university of London study has found. Feeling older increases your risk of death by 41%.

Eat more fruits and vegetables.

Residents of the Japanese island of Okinawa have one of the highest rates of centenarians in the world and eat a lot of fruit and vegetables. Women who ate more fruits and vegetables were 46% less likely to die within five years than those who ate less. Purple fruits (such as grapes and blueberries), in particular, contain polyphenols that reduce the risk of heart disease and alzheimer’s.

Strong adaptability.

Resilience can help older people avoid stress and anxiety, which can help them live longer, according to rosanne leipzig, professor of geriatrics at the icahn school of medicine at mount sinai in New York.

Eat deep sea fish.

People with high levels of omega-3 fatty acids in their blood lived at least two years longer than those with lower levels. Omega-3 fatty acids come mainly from deep-sea fish.

Mediterranean diet.

People who follow the Mediterranean diet (which emphasizes eating more olive oil, beans, nuts and whole grains, as well as fruits, vegetables and fish) age slowly.

Take a midday nap.

A study of the habits of 23,000 people on the Greek island of icaria by Harvard University found that those who took a 30-minute nap each day were 37 percent less likely to die of heart disease.

Life has goals.

Research from carleton university in Canada has shown that people who have a purpose in life have a strong will and a low mortality rate.

Good health in middle age.

People who are fit in middle age (men run 1.6 kilometers in eight minutes, women 10 minutes) are less likely to develop alzheimer’s, cancer, heart disease and type 2 diabetes in their 70s.

Slim waist.

Women with a waist size of 94 centimeters or more can expect to live five years shorter than those with a waist size of 69 centimeters or less after age 40. Men with a waist size of 109 cm or more are three years shorter than those with a waist size of 89 cm or less.

Social ties are tight.

Being close to family and friends keeps you alive, and loneliness can lead to chronic illness.

A cup of tea.

Drinking one or two cups of tea a day is good for the heart. Both green and black teas contain catechins that help open blood vessels.

Do your own chores.

A study by Simon Fraser university in Canada found that people between the ages of 70 and 90 who engaged in hands-on housework reduced their risk of death by 30 percent.

Eating nuts regularly helps prevent many diseases

A small handful of nuts a day is good for your health. Nuts are good but not too much.

According to nutritional analysis, nut fat content can be up to 40%, protein content is up to 12% to 36%, and carbohydrates are up to 15%. It is also rich in minerals, vitamin E and B vitamins.

Nut fat content is high, but saturated fatty acid accounts for only 10-15%, mostly unsaturated fatty acid, linoleic acid and linolenic acid are essential fatty acid of human body. In addition, nuts also contain phospholipids, polyphenols, flavones and other functional ingredients.

Nuts usually refer to fatty seed foods, including tree nuts (such as walnuts and almonds) and plant seeds (such as sunflower seeds, peanuts, and black sesame seeds). Although this kind of food may not look like much, it is the favorite food in the eyes of nutrition experts.

According to the epidemiological investigation and experimental nutrition research at home and abroad, the frequent consumption of nuts can bring many benefits to the body.

First, reduce blood lipid. Peanut, walnut, almond and other nuts rich in unsaturated fatty acids can reduce blood lipid.

Second, prevention of cardiovascular disease, but its mechanism has not been fully understood. Regulating blood lipids is an important mechanism for reducing cardiovascular disease. In addition, a variety of nutrients in nuts, including arginine, vitamin E, folic acid, dietary fiber, potassium, magnesium, tannic acid and polyphenol, have protective effects on cardiovascular diseases.

Thirdly, reduce the risk of diabetes, because nuts are rich in dietary fiber and unsaturated fatty acids, which can increase insulin sensitivity, thus benefiting carbohydrate metabolism.

Fourth, anti-aging and anti-tumor, which is related to the fact that nuts contain a lot of vitamin E and antioxidants such as selenium.

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