Longevity and Nutrition

“No matter the amount of research that scientists do into anti-aging medicine, no matter how skilled physicians become in using these tools, if people will not turn their own attention to changing their diets for the better, there can be no completely successful cases in the realm of longevity medicine. Nutrition is just that important.”  World Health Organization, 11-10-2003

It makes sense when you think about it, really. We can draw an analogy from a car engine. No matter how sophisticated the technology is that developed the engine in your car, no matter how many sensors it has, if you feed that engine poor quality gasoline you will eventually have engine problems. Food is the gasoline that runs our bodies and minds. If you feed your body poor quality foods you will eventually have health problems. It’s that simple, think about it.

The biggest health problem facing Americans today is obesity. More than half of us are over our ideal weight and 35% are obese enough to significantly raise the risk of disease and premature death.

Nutrition is one of the greatest weapons against disease. Keeping fats below 30 percent of total calories consumed and cholesterol intake below 200 mg will markedly cut your risk of heart disease. Eating five servings a day of fruits and vegetables lowers your chances of getting cancer. And a recent study found that eating nine to ten daily servings of fruits and vegetables is as effective as medication in lowering high blood pressure, and can help reduce or eliminate your chances of stroke.

Increasing Longevity and Lessoning Disease Through Proper Nutrition

It is established that the risk of several other prominent age-related disorders, including cardiovascular disease, cancer, and diabetes, is influenced by the nutrient value of the food you eat and by the level of food intake

Doctors from Wake Forest University School of Medicine in South Carolina conducted a study of lab animals in which they restricted the caloric intake to 60 percent of normal. The team found that caloric restriction induced a wide range of physiological changes. Of particular importance were adaptive changes within the endocrine system that serve to maintain blood levels of glucose (sugar).

Additionally, proper diet may stave off the onset of the neurodegenerative process. Dr. Mattson from the National Institutes of Aging published findings indicating that diseases including Alzheimer's disease are precipitated by increased levels of oxidative stress, perturbed energy metabolism, and accumulation of insoluble proteins. Dr. Mattson suggests that dietary restriction may enhance the resistance of neurons in the brain to deteriorations that are associated with Alzheimer's disease and other neurodegenerative disorders.

It has been suggested that the age-associated declines in immune function are similar to that seen by protein-calorie malnutrition. This makes sense because many older people live alone and may not give adequate attention to the quality of foods they consume. Many older men and women are deficient in vitamin C, vitamin E, riboflavin, pyridoxine, iron, and zinc. 

Several researchers have indicated that proper nutrition can modify the natural age-related decline of the immune system. A Dr. Lesourd and colleagues from the Hospital Charles Foix in France have documented a decline in cell immunity that is largely responsible for increased rates of infection and cancer in the elderly. Dr. Lesourd's study reinforces the notion that nutritional factors play a major role in the immune responses of older people - and that people of any age (and especially older people) can benefit from proper choices in daily nutrition.

Through all of these studies it is obvious that, as we age, the nutritional value of dietary intake becomes very important.

Specific Foods That Support Longevity

The American Cancer Society recommends five to nine servings of fruits and vegetables a day. Mixing colors - eating from the rainbow - is a good way to think about healthy fruits and vegetables. Strive to eat red things - strawberries, raspberries, cherries, red peppers and tomatoes, yellow things - squash, yellow peppers, small portions of bananas and peaches, blue things - blueberries, purple things - plums, orange things - oranges, tangerines and yams, green things - peas, leafy greens and broccoli, etc.

Lean Protein

1. Fish - Salmon (especially Alaskan Wild Salmon - also listed under fats) Fish and Seafood Recipes
2. Poultry - chicken - skinless, and turkey - skinless Poultry Recipes
3. Tofu and Soy products – preferably organically raised
4. Beans, especially garbanzo beans and lentils - also listed under carbohydrates Bean Recipes
5. Nuts - also listed under fats- For more on nuts read HERE

*Healthy Nut Mix Recipe – Walnuts, Almonds, Hazelnuts, Pistachios, Pecans and Peanuts. Eat 2-3 ounces every day!

Complex Carbohydrates

1. Berries - especially blueberries - brain berries, raspberries, strawberries, blackberries
2. Oranges, lemons, limes
3. Cherries
4. Peaches, plums, apples - Fruit Recipes
5. Broccoli, cauliflower, Brussels sprouts- Veggie Recipes
6. Oats & Whole Grains - Oatmeal needs to be the long cooking kind as instant has broken down the fiber to speed cooking time and basically make it a refined carbohydrate. Same goes for bread and grains, look for at least 3 grams of fiber. Remember unbleached wheat flour is white flour, it must say whole grain! Grain Recipes
7. Red or yellow peppers (much higher in Vitamin C than green peppers)
8. Leafy Greens - For more on the importance of leafy greens read HERE
9. Tomatoes
10. Yams
11. Beans - also listed under proteins

Fats

1. Extra virgin cold pressed olive oil - For more on this read HERE
2. Olives
3. Salmon - also listed under protein
4. Nuts and Nut Butter, especially walnuts, Brazil nuts, pecans and almonds - also listed under protein
5. Avocados

Liquids

1. Water
2. Green tea

By following the diet proposed on these pages, you will live a longer, healthier and happier life…to your health!