Longevity refers to a long life or the length of an individual’s lifespan. It is influenced by a combination of factors, including genetics, lifestyle choices, and environmental influences. Diet plays a crucial role in promoting longevity as the right food choices can help prevent chronic diseases, reduce inflammation, and maintain overall health. By focusing on nutrient-dense foods, controlling portions, and minimising harmful ingredients like added sugars and processed fats, it’s possible to encourage a longer, healthier life. Keep reading as we discuss in detail some diet changes that can encourage longevity.
10 Diet changes that can boost longevity
1. Increase intake of antioxidant-rich foods
Antioxidants, found in fruits like berries, vegetables, and nuts, combat oxidative stress, which can accelerate aging and lead to diseases such as cancer and heart disease. Including foods rich in antioxidants helps reduce cell damage, promoting a healthier and longer life.
2. Adopt a Mediterranean diet
The Mediterranean diet emphasises fruits, vegetables, whole grains, lean proteins like fish, and healthy fats like olive oil. This diet has been shown to reduce the risk of heart disease, improve brain health, and increase lifespan, making it an excellent dietary choice for longevity.
3. Eat more plant-based proteins
Replacing animal proteins with plant-based sources like legumes, tofu, and lentils can reduce the risk of chronic diseases such as heart disease and cancer. Plant-based proteins are lower in unhealthy fats and provide fibre, which is crucial for maintaining digestive and overall health as we age.
4. Incorporate more omega-3 fatty acids
Omega-3s, found in fatty fish like salmon and plant-based sources like flaxseeds and chia seeds, support heart health, reduce inflammation, and protect brain function. Regularly consuming omega-3s is associated with lower risks of age-related diseases and a longer lifespan.
5. Limit added sugars
Excessive sugar intake is linked to obesity, type 2 diabetes, and inflammation, all of which shorten lifespan. Reducing or eliminating added sugars from the diet can help maintain healthy blood sugar levels and reduce the risk of developing metabolic disorders.
6. Eat a variety of colourful vegetables
Vegetables, especially those that are brightly coloured, like spinach, carrots, and bell peppers, are packed with vitamins, minerals, and antioxidants. These nutrients support immune function, reduce inflammation, and improve overall health, which is essential for longevity.
7. Practice intermittent fasting or calorie restriction
Studies suggest that intermittent fasting or controlled calorie intake can promote longevity by reducing the risk of chronic diseases and promoting cellular repair. These practices help the body eliminate damaged cells, improve metabolic function, and slow down the aging process.
8. Focus on gut health
Consuming probiotics (like yogurt and fermented foods) and prebiotics (like garlic, onions, and bananas) supports a healthy gut microbiome, which is essential for overall health. A balanced gut reduces inflammation and boosts immunity, both of which contribute to a longer, healthier life.
9. Choose whole grains over refined grains
Whole grains, such as quinoa, oats, and brown rice, are rich in fibre, vitamins, and minerals that promote heart health, stabilise blood sugar levels, and support digestive health. Switching from refined grains to whole grains can reduce the risk of heart disease and diabetes, both of which are linked to shorter lifespans.
Follow these diet changes to increase your life expectancy.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
