November 05, 2020, 15:27
According to official data, the Japanese are considered centenarians. The average age to which they live is 87 years. In Europe, residents of Monaco, Spain, Greece and Italy are leading in this regard. Adopt 6 nutrition principles for centenarians and live a hundred years!
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1. Eat a balanced diet
At first glance, healthy eating is not cheap. Yes, the level of wealth, of course, plays a role. But not the main one. To eat right, there is no need to buy expensive “organic” products or now fashionable “superfoods”. Moreover, this is often just a trick of manufacturers. Foods that should form the basis of a healthy diet (whole grains, legumes, seasonal vegetables and greens) are usually affordable.
Plus, you can save money by replacing sausage and red meat with chicken and turkey, yoghurts with additives — with kefir and cottage cheese, sweets and pastries — with seasonal fruits and berries, sweet soda — with water. The main rule: as much as possible “raw”, unprocessed foods in the diet. Try to eat at least 400 g of fruits and vegetables a day. Cut down on saturated fat, trans fat, and salt (no more than 1 teaspoon of salt per day).
2. Add Omega‑3
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Unfortunately, we eat very little fish and seafood — 200% less than the Japanese. And we get less useful omega‑3 fatty acids, which protect cells from aging, strengthen the walls of blood vessels, lower blood pressure and prevent the development of atherosclerosis.
Known fact: two fish days a week by 30% reduce the risk of developing heart disease. To get enough healthy fatty acids, it is not necessary to spend money on delicacies. Omega‑3 is found in large quantities in herring, capelin and smelt.
3. Watch your calories
Calorie restriction is now considered the foundation of longevity. Among those who have crossed the line of longevity (80 years), there are very few overweight people. Another important criterion is weight stability. Sharp weight loss or the same rapid weight gain does not add health and does not prolong life.
4. Avoid fast food
Doctors and nutritionists call such food “junk”. For what? French fries, burgers, sodas, etc. are chock full of sugar, salt, trans fats, and calories. It has been proven that the passion for “junk” food leads to obesity, cardiovascular disease, early diabetes, lipid metabolism disorders, non-alcoholic fatty liver disease, and even some types of cancer. Draw conclusions.
5. Limit sugar
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Even with good genetic data, you will age faster if you are fond of sweets. After you have eaten a candy or a cake, the level of glucose rises sharply, upon interaction with which the protein is oxidized — glycation occurs. Such proteins primarily damage skin tissues — the skin loses its tone, sags, wrinkles appear … In addition, sugar accelerates brain aging and is a fuel for malignant cells. Sugar, including in sweets, pastries, drinks, is recommended to be limited to 50 g per day.
6. Plug in Superfoods
Some foods contain substances that delay aging and increase life expectancy. These are the so-called geroprotectors. These include, for example, resveratrol (it is found in red grapes, peanuts), quercetin (onions, dill, apples, many berries), curcumin (curry seasoning), anthocyanins (red and purple vegetables and fruits), catechins (green tea) and many others.
The richest foods in terms of geroprotectors are green vegetables, cabbage of all kinds, especially broccoli, red and purple berries, beans, peas and other legumes, nuts. A geroprotective property has a decrease in the caloric content of food by 10–20% (while maintaining the balance of nutrients) and intermittent fasting, in which a person does not eat for 8–16 hours a day).
As you can see, the secret to longevity is not so unattainable. Proper nutrition plus positive emotions and physical activity — and we can catch up and overtake the Japanese!
