The Longevity Diet! – Eat Smart, Live Right.

The Longevity Diet! – Eat Smart, Live Right.

Aging is an inevitable part of life.  What can we do fulfill a longer, healthier life?  Epidemiological studies suggest that exercise, caloric restriction, and eating nutrient-rich foods can delay the aging process and reduce the risk of many chronic illnesses4.  Incorporating healthful foods into your diet is an essential step.

Fruits and vegetables contain fiber, minerals, vitamins, disease-fighting chemicals called antioxidants1,2,4,7, and flavonoids, which are associated with a decreased risk of coronary heart disease5.  Vitamin C helps protects the immune system2 while magnesium and potassium help strengthen bones1!

Complex carbohydrates are a rich source of fiber, which can prevent heart disease and diabetes.  They help maintain steady blood glucose and insulin levels, and keep you feeling full, too!  Legumes are rich in antioxidants, vitamin E, fiber, and B vitamins1,2.


Low-fat dairy products provide calcium, vitamin D, and protein, which help strengthen bones and muscles.  Adequate vitamin D levels may reduce the risk of prostate, colon, and breast cancers1.


Consumption of nuts is associated with a decreased risk of having a stroke.  Almonds are rich in vitamin E, pecans contain antioxidants, and walnuts provide omega-3 fats1,2.


Fish contain omega-3 fats, which help lower blood pressure and triglyceride levels, and reduce the risk of plaque buildup in the arteries1.  Fish and lean meats also provide protein…a very important nutrient as we age.  Recommended fish include salmon, sardines, and canned tuna.1

Red wine reduces the risk of coronary heart disease4, dark chocolate helps lower blood pressure6, and antioxidant-rich garlic has anti-inflammatory effects7.

 

Consuming nutrient-dense foods and exercising while limiting high sugar, high fat, caloric-dense foods helps prevent an array of illnesses, including cardiovascular diseases and cancer4. Eat smart, live right, and promote longevity!

Guest Blogger:  Kristy Cho

 

References:

1.  Ward, Elizabeth, M.  “Aging Well: Eating Right for Longevity.”  WebMD (2010): n.pag.  Web.  <http://www.webmd.com/diet/guide/aging-well-eating-right-for-longevity>.

2.  Wong, Wei Yin.  “Eat Right to Live Longer.”  Suite 101 (2009): n.pag.  Web. <http://www.suite101.com/content/eat-right-to-live-longer-a109239>.

3.  Paturel, Amy.  “Eating Right to Extend Your Life.”  Everyday Health (2008).  n.pag.  Web.  <http://www.everydayhealth.com/longevity/extending-your-life.aspx>.

4.  Rockenfeller, P., Madeo, F.  “Ageing and eating.”  BBA – Molecular Research 1803.4 (2010): 499-506.

5.  Hertog, M. G., Feskens, E., et al.  “Dietary antioxidant flavonoids and risk of coronary heart disease: the Zurphen Elderly Study.”  The Lancet 342 (1993): 1007-1011.

6.  Djousse, L., Hopkins, P. N., et al.  “Chocolate consumption is inversely associated with prevalent coronary heart disease: The National Heart, Lung, and Blood Institute Family Heart Study.”  Clin Nutr (2010).

7.  Vazquez-Prieto, M.A., Miatello, R.M.  “Organosulfur Compounds and Cardiovascular Disease.”  Mol Aspects Med (2010).

Images:

http://www.coloncleansepage.com/uploads/editor/Fruits_and_Vegetables.jpg

http://www.healthydiningfinder.com/img/n101-grains.jpg

http://www.ecoliblog.com/uploads/image/7_5milk.jpg

http://www.driedfruitmall.com/images/mixed-nuts.jpg

http://www.momlogic.com/images/tuna_can_protein.jpg

 

Advertisements

Managing Arthritis: How you eat can improve how you feel!

Managing Arthritis:  How you eat can improve how you feel!

Your doctor may have talked to you about the importance of achieving and maintaining a healthy weight to minimize the strain on your joints if you have rheumatoid arthritis or osteoarthritis. And if you are already taking multiple medications to deal with the pain, swelling and stiffness you are not alone; however, many people are unaware of the role different types of food can play in helping you manage your arthritis. While research is not yet conclusive, this post will outline what researchers believe to be the benefits that certain vitamins and minerals may offer you and examples of the foods to incorporate in order to include them in your diet. (See Handout: Arthritis)

Omega-3 fatty acids (PUFAs) –

 Anti-inflammatory properties

 Reduce tender joints

 Reduce stiffness

PUFAs reduce inflammation by hindering inflammation-producing chemicals which stimulate pain nerves in the tissues.

 

Antioxidants : Vitamin E

 Reduce amount of aspirin needed for joint pain

 Enhance the anti-inflammatory effects of aspirin

 decrease free-radical damage to joint linings, which diminish swelling and pain

Antioxidants: Vitamin C

 Plays a key role in collagen and connective tissue formation

 May help prevent progression of Osteoarthritis

Iron

 Adequate intake of iron will help prevent anemia which may result from rheumatoid arthritis (RA) medications and chronic inflammation

Calcium and Vitamin D

 Some medications for RA (corticosteroids) impair calcium absorption

 Bone density is often lower in those with arthritis and can lead to debilitating bone erosion

For more information watch this short video on choosing foods to fight inflammation from Health-Beat.


Guest Blogger:  Jesse Lomas

References:

K. L. Rennie et al. (2003) Nutritional management of Rheumatoid arthritis: a review of the evidence. J Hum Nutr Dietet, 16, pp. 97-109

K.J. Melanson. Nutrition Review: Diet, Nutrition, and Osteoarthritis. (2007)American Journal of Lifestyle Medicine 1: 260

Video:

http://www.youtube.com/v/Wxn0pgJU2rk? fs=1&amp;hl=en_US&amp;color1=0x2b405b&amp;color2=0x6b8ab6

Images:

http://www.theresamwright.com/cms/content/view/28/47/

http://www.foodscout.org/food/leafy_greens_-_general.html

http://www.cnpp.usda.gov/

http://ac.marywood.edu/acoppola/www/