Change your diet and enjoy a healthy lifestyle

"Eating" runs through our lives, and there is a great deal of knowledge here on how to "eat" health and longevity. A new study has found that simply changing your diet can help you live longer. So, what exactly are the longevity foods? What are some of the daily eating habits that can help you live longer?

After the age of 40, you should pay more attention to your eating habits

In July 2024, a new study published in the United States Journal of Clinical Nutrition found that from the age of 40, you can eat "longevity" by changing your eating habits. Among them, following the macrobiotic dietary pattern, life expectancy increased by more than 6 years! When it comes to food types, eating more legumes, whole grains and nuts and less red meat, processed meats and sugary drinks has a clear "longevity" effect.

The study evaluated the dietary habits of Chinese, France, Germany, Iran, Norway, United Kingdom and United States, and analysed the relationship between food intake and mortality in 15 foods. The researchers found that the "typical dietary pattern" in most countries is characterized by eating less whole grains, eating more than moderately high amounts of vegetables, eating moderate amounts of fruit, eating less nuts, eating less legumes, and eating less fish, while eating generally more refined grains, eating moderately high in red meat, and eating more processed meat.

Specific measures for the "macrobiotic diet" include: moderate consumption of whole grains, fruits, fish, white meat; large amounts of milk and dairy products, vegetables, nuts and legumes; Less red meat, sugary drinks; A small amount of refined grains, processed meats.

In the end, the study found that from the age of 40, the life expectancy of Chinese people increased by 6.2~6.3 years from the typical dietary pattern to the longevity diet. Of these, eating more legumes, whole grains and nuts and less red meat, processed meats and sugary beverages are the most beneficial for longer life.

For example, for a 40-year-old woman in China, eating more whole grains can increase life expectancy by 1.5 years, eating more legumes can increase life expectancy by 1.1 years, and eating less red meat can increase life expectancy by 0.8 years. Importantly, the study found that choosing a macrobiotic diet is health-friendly and increases life expectancy, regardless of age and current dietary patterns. Therefore, from now on, follow the "macrobiotic eating pattern" with three meals a day, and eating more of these macrobiotic foods will bring you one step closer to longevity!

Be particular about what you eat more and what you eat less

Eat more legumes

Fang Haiqin, a researcher at the National Center for Food Safety Risk Assessment, pointed out in an article published in CCTV Life Circle in 2023 that beans contain lysine, which is lacking in cereal protein, and are a high-quality source of plant protein. Therefore, pairing legumes, especially soybeans, with grains can be very helpful in improving immune function, bone health, and even skin and hair health.

Eat plenty of whole grains

Whole grains contain more B vitamins, minerals, dietary fiber, etc., as compared to refined grains. Increasing whole grain intake can help reduce the risk of obesity, type 2 diabetes, cardiovascular disease, cancer, and more. It is recommended to consume whole grains at least one meal a day, and it is recommended to eat whole grains with refined white rice noodles, such as two rice and eight treasure rice.

Eat more nuts

Most nuts are rich in protein, dietary fiber, potassium, magnesium, zinc, selenium, B vitamins, vitamin E, unsaturated fatty acids, and other nutrients. Eating nuts regularly can help anti-inflammatory, antioxidant, help control blood pressure, maintain blood sugar stability, and prevent cardiovascular diseases. The "Dietary Guidelines for Chinese Residents" recommends eating 50~70 grams of nuts per week, with an average of about 10 grams per day, which is equivalent to a small handful.

Eat less red meat

It is easy to overlook one kind of "harmful" food, that is, red meat. The results of a 2023 study of 1.76 million people published in the European Journal of Cardiology showed that eating too much processed or unprocessed red meat increases the risk of cardiovascular disease and diabetes.

Specifically: Eating an extra 100 grams of unprocessed red meat per day may increase the risk of cardiovascular disease by 11%! Eating just 50 grams of processed red meat per day may increase the risk of cardiovascular disease by 26%. At the same time, eating an extra 100 grams of unprocessed red meat per day increases the risk of type 2 diabetes by 27%, and not only that, but it also doubles the risk of gestational diabetes! Eating an extra 50g of processed red meat per day can increase the risk of type 2 diabetes by 44%.

Eat less processed meat

The World Health Organization's International Agency for Research on Cancer (IARC) has classified processed meat as a Group 1 carcinogen, that is, it is clearly carcinogenic to humans.

Xiong Zhujuan, director of the Clinical Nutrition Department of Sichuan Provincial Cancer Hospital, explained in an article on the hospital's WeChat public account in 2024 that carcinogens such as nitrites, polycyclic aromatic hydrocarbons and heterocyclic amines may be produced during the production of processed meat. Especially nitrite, nitrite itself is not harmful, but after nitrite enters the human body, it will combine with the secondary amine of protein in the body to produce a new strong carcinogen - nitrosamine. Nitrosamines are highly toxic and tend to increase the risk of liver cancer, oral cancer, esophageal cancer, lung cancer and other cancers.

Drink less sugary drinks

Sugary drinks are also known as the "sweet killer"! In 2023, a review study published in the United Kingdom Medical Journal by a research team from West China Hospital of Sichuan University showed that high-sugar beverage intake was associated with an increased risk of 45 diseases! Including obesity, gout, diabetes and other endocrine and metabolic diseases, coronary heart disease, stroke, hypertension and other cardiovascular diseases, liver cancer, pancreatic cancer, breast cancer and other cancers, etc.

Remembering these five points will benefit you for life

1

Don't overeat

Satiety deprives the stomach and intestines of rest, which in the long run can lead to dysfunction of the digestive system. The digestive system is like a machine that ingests nutrients to the body, and this "machine" can only prolong its "life" if it is used carefully and cared for.

2

Eat enough vegetables and fruits

If you want to live a long and healthy life, you must eat enough vegetables and fruits! Yu Kang, chief physician of the Department of Clinical Nutrition of Peking Union Medical College Hospital, pointed out in an article published on his personal WeChat public account in 2023 that vegetables and fruits are rich in vitamins, minerals, dietary fiber and phytochemicals, and are relatively low in energy, which has the effects of maintaining intestinal health, increasing appetite, and reducing the risk of chronic diseases.

Vegetables are high in dietary fiber and minerals, which have the effect of maintaining intestinal health and normal muscle excitability. Fruits have a high content of sugar, vitamins and organic acids, which have the effects of replenishing water and vitamins and stimulating appetite. It is recommended to have vegetables in the meal, and try to have vegetables in the breakfast as much as possible. Consume at least 300 grams (raw weight) of fresh vegetables per day, of which dark vegetables should account for 1/2. It is recommended that the general population eat fruit every day, 200~350 grams of fresh fruit per day, note that fruit juice cannot replace fruit.

3

Eat 1 egg a day

Liu Yanping, chief physician of the Department of Clinical Nutrition of Peking Union Medical College Hospital, pointed out in an article published on the WeChat public account of the Elderly Health News that there is sufficient evidence that the intake of no more than 1 egg per day is not related to dyslipidemia in healthy people. In addition, egg yolk is rich in phospholipids and choline, which is the main concentration of egg vitamins and minerals. The dietary guidelines recommend that healthy people consume no more than 7 eggs per week, and patients with cardiovascular disease consume 3~5 eggs per week.

4

Drink milk every day

Li Qinyun, chief physician of the Second Geriatric Demonstration Ward of Beijing Geriatric Hospital, pointed out in an article on the hospital's WeChat public account in 2024 that if you want to live a long life, your diet is inseparable from milk. Milk is rich in calcium, and also contains more vitamins A, D, riboflavin, etc., which are essential and beneficial for the human body. Milk is nutritious and relatively comprehensive, the lysine content in milk is high, the cholesterol content is low, and the carbohydrates are all lactose, which can be converted into lactic acid in the intestines, which has the effect of inhibiting the growth of spoilage bacteria.

5

Swap your drink for tea or lemonade

Drinking plain water daily is the healthiest option. If you really don't like plain water, you can add some fresh lemon slices or mint leaves to the water to increase the color and flavor of the water. You can also choose to drink some tea for health and wellness.