Key points:
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Your diet and overall lifestyle play a key role in your health throughout your life.
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Omega-3 fatty acids, antioxidants, fiber, vitamins and minerals maintain healthy aging.
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Some of these comfortable and affordable brackets for healthy aging are probably on the shelves of your closet.
Killer foods can make eating and planning more comfortable, cost-effective and nutritious (when you have the right ingredients). What you eat regularly has a significant impact on your health. Qianzhi Jiang, RD, Doctor of Science, says: “The nutrition plan with dense nutrients that emphasizes plant nutritional sources is associated with lower mortality and healthier longevity.”
Dietary choice directly and indirectly affects your quality of life. “Good nutrition maintains prolonged energy, mood, digestion and sleep quality – all the things that contribute to the better quality of life, especially with advancing age,” says Amy Shapiro, MS, RD, CDN.
Nutrition for longevity means choosing foods that improve your life and “health period”. Jiang says, “As a health expert, I look at years spent in good health and with high quality life.”
We have a certain level of control over our health with advancing age, which can be very authorized. Maggie Moon, MS, RD, says: “About 75% of our health period is determined by our lifestyle, not our genetics.” Try not to be overwhelmed by this, and instead focus on starting small ones; A few pinnacles to your closet may be the right place to get started.
Read to learn about the best 11 closets of these nutritionists and other important lifestyle tips to increase your life expectancy and quality.
1. Walnut
It may not be by chance that the nuts are shaped like mini brains. “Studies relate to regular consumption of walnut with less inflammation and better cognitive aging,” says Shapiro.
Luna adds: “A clinical trial has found that eating one to two handfuls of nuts a day can slow down the cognitive decline for adult adults, especially those with limited access to healthy foods.” Luna also says that eating nuts in middle life can help to overcome the early changes in the brain that lead to Alzheimer’s disease.
Start your day with bites of electric mixtures made with black beans, nuts and dates.
2. Seaweed
Jiang always stocks up the seaweed in his closet for snacks or cooking. “Low calorie content, but full of fiber, vitamins, minerals, phytochemicals and polysaccharides, seaweed can help reduce the risk of diabetes and cardiovascular disease,” she says.
The moon notes that seaweed is a vegetarian option for consuming omega-3s: “These omega-3s are anti-inflammatory and literally part of the structure of healthy brain cells that face greater challenges when we get old.”
3. Canned or dried grains
Beans contain various nutrients to enhance health, including plant -based proteins, fiber and vitamins and minerals. They also contain polyphenols, plant compounds that have both anti -inflammatory and antioxidant properties.
“Canned or dried grains (such as black beans, chickpeas or lentils) are filled with fiber, vegetable proteins and minerals such as magnesium and potassium. Bob is major in areas such as blue areas; they help to regulate blood sugar and maintain a healthy intestine,” says Shapiro.
Carrot or whole grain crackers with this easy home -made garlic humus. Or try this lens and rice with a spinach pan for plain food during the week.
4. The alien olive oil
Alien olive oil is a key ingredient in the Mediterranean diet. It is naturally rich in monounsaturated fats and polyphenols. Shapiro notes: “The combination of healthy fats and polyphenols maintains healthy cholesterol levels and reduces inflammation.” The Food and Drug Administration maintains eating 1.5 tablespoons (20 grams) of olive oil every day to reduce the risk of coronary heart disease.
Bake vegetables with alien olive oil or make a simple citrus vinaigrette that can be used for marinating proteins or as a salad dressing.
5. Chia seeds
Chia seeds are a plant base of omega-3 fatty acids and soluble fiber. “Clinical trials suggest that eating chia seeds improves high cholesterol and high blood pressure, both contributing to accelerated signs of aging in middle life and older adulthood,” says Moon.
We love this blueberry pudding with almond chia.
6. Smalls
The reductions contain essential nutrients to maintain bones strong, including vitamin K, pine, calcium, magnesium and phenolic compounds. Moon says: “Plates provide several nutrients that build strong bones, which is especially important for mobility and independence later in life; they have microbial by -products of fibers and intestines that help the bones absorb calcium.” In addition, plum fiber can maintain regular bowel movements and contribute to digestive health, Shapiro notes.
7. Nutritional yeast
A plant source of vitamin B12, food yeast adds a natural cheese aroma without added fat or sodium. The presence of low B12 levels can accelerate cell aging and higher deficiency speeds are observed among the elderly. Shapiro recommends adding nutritional yeast to popcorn, salad dressings and cereals as a substitute for foods high in saturated fats such as cheese.
8. Green tea
Sharing a conversation with a cup of tea is a nice way to contact friends. Drinking tea can also serve as a great tool for relaxation. But this is not just the act of drinking; Green tea contains nutrients that can reduce stress and maintain cognitive health. Moon says, “Green tea provides bioactivations that are known to promote blood flow to the brain part that helps us manage stress. It also has a mixture of caffeine and L-theanin to help the brain remain on the brain but calm.”
9. Herbs and spices
Small but powerful, herbs and spices give it a taste and color to every meal. We love turmeric and parsley for their components that maintain brain and heart health. Moon says: “The active ingredient in turmeric, curcumin, is part of the brain cleansing crew, washing additional protein lumps that can lead to cognitive decline. Turmeric is associated with reduced cortisol and increased neurotrophic factor obtained from the brain, which can be how it supports the training and memory.”
The moon also notes that the consumption of parsley as part of the overall healthy nutrition plan can provide flavonoids associated with reducing the risk of stroke, often contributing a factor to the cognitive decline.
Find your favorite turmeric recipes: 20 turmeric recipes for anti -inflammatory boost
10. Top fish
Ride fish is full of omega-3 fatty acids, essential fatty acids, which play a role to reduce inflammation and maintain brain health. “Eating canned fish once a week checks one of the directions for a mind of mind, which is generally associated with a 53% reduced risk of Alzheimer’s and a 7.5-year-old younger brain, as well as a slowdown in the cognitive decline with aging.”
Shapiro notes that younger fish, such as sardines, contain calcium in the bones. Calcium is an important nutrient for aging as it maintains bone health. She also loves them for their convenience, costs and powerful anti -inflammatory properties. Include canned fish in your salads, sandwiches or grains for universal food, filling and thick food.
We love this Greek salad with sardines and these simple cracker sardines.
11. Whole grains
USDA dietary guidelines recommend that at least Half of the grains you consume daily are whole grains. Whole grains contain vitamins, minerals and fiber. Shapiro’s favorite are oats, quinoa and headlamp: “They provide fiber for gut health, B vitamins and carbohydrates with stable release to stabilize blood sugar and maintain long -term metabolic health.”
I have never tried Farro or Quinoa? Try this beets, mandarin and Farro salad or these stuffed peppers quinoa.
Other tips to increase longevity
In addition to the nutritious diet, “a healthy lifestyle can help you extend your life by 8 to 10 years,” says Jiang. Daily movement is incredibly important for maintaining slender body weight, bone health and balance. With advancing age, the presence of strong muscles and bones can prevent falls. Shapiro says, “Include regular movement and activity in your day.
A social connection can prevent loneliness and is another important habit of lifestyle that can improve and increase your healthy period. “Prioritization of relationship and relationships. It is shown that strong social relationships and a sense of purpose encourage longevity,” says Shapiro.
Stress management, sleeping well, not smoking and alcohol restriction are other strategies for the life of a longer and more healthier life.
Bottom line
“Longevity has been about life of long life and using quality of life over your years, including good health, independence and vitality. It’s not just about adding years to your life, it’s about adding life to your years,” says Shapiro.
Start by stocking your closet with easy to use, comfortable and affordable ingredients. Consuming closets rich in fiber, antioxidants and omega-3 fatty acids can contribute to overall health. Other useful strategies include daily movement, social connection, quality sleep and finding ways to manage stress.
Read the original article about Eathell