‘Avoid certain foods to prolong life’ – expert recommends eating a ‘healthy’ diet
Diet can have a major impact on many bodily functions, and a healthy diet has long been proven to support them as people continue to age. NHS Eatwell guidance shows that for a healthy, balanced diet, people should aim to eat at least five servings of a variety of fruits and vegetables every day, basic meals should consist of starchy, high-fiber foods such as potatoes, bread, rice or pasta, eat some hair or alternative diary, and eat some beans, legumes, fish, eggs, meat and other protein.
According to David Wiener, training and nutrition specialist at Freeletics AI-powered fitness and lifestyle training app, processed foods may seem like a quick and easy hunger killer and even be positioned as a healthy choice, but to prolong your life, processed foods must avoid if possible.
He said: “Healthy cooking doesn’t take long and if you know you’re having a busy week, cooking is key. Cooking is the key to any weight loss plan and it will make the difference for a healthier and happier life.”
David also recommended a Mediterranean diet of fresh organic and seasonal produce to help people live longer.
“It is believed that avoiding highly processed and packaged foods and adopting this style of eating reduces the risk of heart disease, depression and dementia,” he said.
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“The Mediterranean diet is full of fruits, vegetables, olive oil, fish and whole grains.
“Dairy is consumed in moderation, while red meat and processed foods such as carbohydrates and unhealthy fats are low.
“The main reason why this diet is so beneficial and can help you live longer is because most of these foods are anti-inflammatory.”
David recommended four other daily habits that can help prolong a person’s life.
1. Make everything active
According to David, regular physical activity can reduce your chances of heart disease, diabetes, some forms of cancer, and depression.
“Exercise is not only a means to lose weight, but also one of the most effective health tools for a happy, healthy and long life. By exercising and keeping your muscles active, your body will pump more blood throughout your body, and with it oxygen and nutrients to help your body stay healthy.
“There are so many things you can do to be more active every day, like taking the stairs instead of the elevator or walking instead of using the car. These small changes over a long period of time can make a big difference.
“If you’re looking to get more active and are stuck looking for ideas, need guidance on how to get started, or just want to try something new, fitness apps like Freeletics (www.freeletics.com) can be incredibly helpful. . The free download of Freeletics includes an almost endless number of workouts that can be tailored to your physical abilities and goals, as well as the time you have available.”
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2. Good sleep
Sleep is critical, giving your body a chance to rest and recover.
David said: “Studies show that consistent sleep of less than six hours per night almost doubles the risk of heart attack and stroke. By prioritizing sleep and doing your best to get at least seven to eight hours of sleep each night, you can reap dividends when it comes to extending your lifespan.
“To ensure you get a good night’s sleep, try to schedule your sleep by going to bed at the same time every night and waking up at the same time every day. Also make sure you turn off any electronics at least an hour before bed, as the blue light emitted by some devices can stimulate your brain and keep you awake.”
3. Slow down
Stress causes your body to release the hormone cortisol. High levels of this hormone can raise blood pressure and cause abdominal fat to accumulate, which can lead to an increased risk of heart disease and a shorter life span.
David said: “Both stress and anxiety are at an all-time high, so it’s important to make significant lifestyle changes that can help you manage your stress levels and reduce the stress you’re under in the long run. Living in the fast lane can really impact your health and wellbeing. To combat the effects of stress, try to slow down and be fully present in your life instead of worrying about your future. It can really help you enjoy life and not just live it.
“Being with the people around you will remind you what makes you happy in life, instead of focusing on the negatives and trying to get everything done — so much so that you end up even more stressed out. Slowing down can also help clear your mind, leading to better decisions, healthier choices, and more meaningful experiences — which could be better for improving your mental well-being.”
4. Positive thinking
A negative outlook can harm your health and well-being.
David explained: “When you talk negatively to yourself, it can really get in the way of everything you are trying to achieve. Adopting a positive outlook and a goal-oriented attitude can help you feel better and affect your self-esteem.
“Sure, life events can make us have a more negative outlook on things, but turning that negative into a positive can really change your entire life. For long-term results, have daily positive self-talk and engage in mindfulness techniques, which are especially beneficial as they enable you to focus on the positive and be kind to yourself. Self-kindness enhances positive chemicals flowing through our bodies and minds, which can help extend lifespan. Remember, a happy life is a long life.”
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