Ways To Enjoy Your Life, Look Young, And Live Longer.

August 3, 2019

 

Yes, we can extend our life by eating healthy!

The largest study on nutrition followed more than 218,000 people from over 50 countries in five continents. The results were not surprising:

 

People who consumed a diet emphasizing fruit, vegetables, nuts, legumes, fish, dairy products, and meat had the lowest risks of cardiovascular disease and early death.The unprocessed meat is associated with benefit. The results also suggest that we should limit the amount of refined carbohydrates we eat, and that dairy foods and unprocessed meat can be included as part of a healthy diet.

 

The researchers found that you can lower your risk of death by 25% by consuming:

  • 8.4 servings of fruits and vegetables,

  • 2.5 servings of nuts and legumes,

  • 3 servings of dairy,

  • 1.4 servings of red meat,

  •  0.3 servings of fish per day.[1]

Let's look at some specific food that can help us to look and feel young.

 

Cruciferous vegetables.

One of the most nutrient-dense of all the foods activate the body’s natural detoxification system, modify hormones, suppress inflammation and inhibit the growth of cancerous cells.[2]

 

Blueberries.

"Superfood" rich in antioxidants, folate, and polyphenols, which all work together to boost your mood, reduce oxidative stress, and help prevent diseases, inflammation, cancer, and Alzheimer dementia.[3]

 

Avocados.

Nutrient dense fruit abundant in monounsaturated fat helps to decrease total cholesterol, low-density lipoprotein cholesterol, and triglyceride levels.[4] Also reduced ultraviolet-induced cellular damage and inflammation in human skin.[5]

 

Pomegranates.

A unique fruit and its juice rich in phytochemicals with anti-cancer, cardio-protective, blood sugar lowering, and brain-healthy actions. The only food proven to decrease carotid artery blockages and  improve memory.[6] It is also been hailed as “cosmeceuticals” due to their collagen-stimulating properties. [7]

 

Cinnamon.

A spice, known to reduce blood sugar, also promotes skin firmness and elasticity via collagen production, and reduce skin damage.[8] 

 

Okinawan or purple sweet potatoes.

These tubers are high in vitamin A and anthocyanin, essential micronutrients for eye, immune, reproductive health, also have cancer-preventive and kidney damage preventive properties.[9]

 

Tomatoes.

Fruit, reach in lycopene, vitamins C and E, beta-carotene, and flavonol antioxidants, can reduce the risk of heart disease, stroke, and prostate cancer; offer skin protection against UV rays; and reduce wrinkles caused by sun damage.[10,11]

 

Olive oil.

One of the healthiest fats known to man,  an integral component of the  Mediterranean Diet—which has been consistently ranked as one of the best diets to follow due to its plethora of associated health benefits. It is high in monounsaturated fat, and its consumption—especially the extra-virgin variety—has been associated with lower rates of heart disease and death.[12]

 

Nuts and seeds.

A high-nutrient source of healthful fats, plant protein, fiber, antioxidants, phytosterols, and minerals, that also help to reduce the glycemic load of an entire meal and decrease heart disease.

 

Bone broth.

Made from cooking the bones of meat, poultry, or fish for a prolonged period of time, bone broth is rich in collagen, which can help to reduce the signs of aging, improve gut function, joints and bone health. It can also improve body composition and muscle strength.[12]

 

And of course do not forget to eat green leafy vegetables, fatty fish, mushrooms, green tea, onions and garlic, that contain multiple beneficial to our health nutrients.

 

Also remember to exercise your body and brain, and find time to get at least 7 to 8 hours of sleep a day and to manage your stress.

 

Make time for friends—they’ll keep you young and healthy.[13]

 

And by the way: get a dog! Dog owners are likely to live longer than their pet-free peers. Having a dog tends to increase a person’s activity level, but also increases well-being and social interaction. The dog may even have a positive influence on the owner’s bacterial microbiome.[14]

 

For more advice on healthy lifestyle please make an appointment with Dr.Val Koganski by calling 215-750-7000, or https://www.NewtownInternalMedicine.com

 

References.

1. https://www.escardio.org/The-ESC/Press-Office/Press-releases/Components-of-heart-healthy-diet-may-differ-from-what-was-previously-thought

2. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

3. Miller, M.G. et al. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. Eur J Nutr (2018) 57: 1169. https://doi.org/10.1007/s00394-017-1400-8

4. Peou, Sokunthea et al. Impact of avocado-enriched diets on plasma lipoproteins: A meta-analysis.Journal of Clinical Lipidology, Volume 10, Issue 1, 161 - 171. https://doi.org/10.1016/j.jacl.2015.10.011

5. Rosenblat, G. et al. Arch Dermatol Res (2011) 303: 239. https://doi.org/10.1007/s00403-010-1088-6

6. Aviram M, Rosenblat M. Pomegranate for your cardiovascular health. Rambam Maimonides Med J. 2013;4(2):e0013. Published 2013 Apr 30. doi:10.5041/RMMJ.10113

7. Aslam MN et al.  Pomegranate as a cosmeceutical source: pomegranate fractions promote proliferation and procollagen synthesis and inhibit matrix metalloproteinase-1 production in human skin cells. J Ethnopharmacol. 2006 Feb 20;103(3):311-8. Epub 2005 Oct 10.

8. Takasao N .Cinnamon extract promotes type I collagen biosynthesis via activation of IGF-I signaling in human dermal fibroblasts. J Agric Food Chem. 2012 Feb 8;60(5):1193-200. doi: 10.1021/jf2043357. Epub 2012 Jan 27

9.Khalid Asadi et al. Cancer-preventive Properties of an Anthocyanin-enriched Sweet Potato in the APCMIN Mouse ModelJournal of Cancer Prevention 2017;22:135-46 Published online September 30, 2017. https://doi.org/10.15430/JCP.2017.22.3.135

10. Ho Ming et al. Tomato and lycopene supplementation and cardiovascular risk factors: A systematic review and meta-analysisCheng, .Atherosclerosis, Volume 257, 100 - 108. https://doi.org/10.1016/j.atherosclerosis.2017.01.009

11. Stahl W .Dietary tomato paste protects against ultraviolet light-induced erythema in humans.J Nutr. 2001 May;131(5):1449-51. DOI: 10.1093/jn/131.5.1449

12.Marta Guasch-Ferré et al. Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study. https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-12-78#Abs1

12. https://benthamopen.com/ABSTRACT/TONUTRAJ-8-29

13. Yang Claire Yang et al. Social relationships and physiological functioning. Proceedings of the National Academy of Sciences Jan 2016, 113 (3) 578-583; DOI:10.1073/pnas.1511085112

14. Mwenya Mubanga et al. Dog ownership and the risk of cardiovascular disease and death – a nationwide cohort study Fall Scientific Reports volume 7, Article number: 15821 https://www.nature.com/articles/s41598-017-16118-6

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Langhorne, PA 19047

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