WATCH WHAT YOU EAT AND HOW YOU EAT
To prolong your life, you should eat foods which can ward off diseases, foods that can improve your overall health, foods that can boost your immune system, and foods that can boost your longevity.
1. Eat food rich in Omega -3 fatty acids.
Foods rich in omega -3 fatty acids are very good for you as you are aging because:
• They are foods for the brain and they help to minimize the risk of dementia and cognitive failure.
• They protect against heart palpitation and abnormal heartbeats.
• They Prevent artery clogging.
Examples of Omega-3 fatty acids foods
• Flaxseeds
• Walnuts
• Chia seeds
• Mackerel
2. Eat Antioxidant-rich foods
Foods rich in antioxidants are very good for you as you are aging because:
• They help to reduce inflammation.
• They help combat a number of cancers.
• They keep stroke, Alzheimer and Parkinson syndrome at bay.
Examples of Antioxidant-rich foods:
• Plums
• Spinach
• Oranges
• Mangoes
• Cherries
• Olive oil
• Moringa leaf
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3. Eat fiber-rich food for long life.
It has been known for a long time that fiber-rich foods are good for the digestive health and a good digestive health can elongate your life. They protect against diabetes, because they lower blood sugar, and prevent heart diseases because they cut down on cholesterol, they also protect against some types of cancers particularly colon cancer and high blood pressure, and hemorrhoid all which can impede your good health. Therefore, always take fiber-rich food for your digestive health and to prolong your life.
Examples of fiber-rich foods:
• Oatmeal
• Corn
• Avocado
• Brown Rice
• Beans of all colors
4. Drink plenty of coffee
Some people, who have attained a very old age, attributed their longevity to drinking of plenty of coffee and modern research is in support of that too. Try to enjoy coffee as much as your health would permit but not to a level that its caffeine contents will affect your health adversely. Always listen to your body to know how far you can go drinking coffee. Coffee may decrease your risk of diabetes, cardiovascular diseases, and Alzheimer disease. Coffee is also good for your prostate health.
5. Vegan Diet to the Rescue.
Being a vegetarian a number of times in a month could prolong your life. What is a vegan diet? A diet that excludes animal flesh, fish and poultry are referred to as a vegan diet. Although People who eat diets that exclude animal meat, fish, poultry and meat of all sorts are called, vegetarians. But there are people who call themselves vegetarians but who still indulge in eating animal products such as milk, cheese, and butter. People who abstain from all animal flesh and all animal products are called pure vegetarian while those that include cheese, milk, and butter in their diets are referred to as Lacto Vegetarian. The numbers of pure vegetarians are increasing by the day because of the health benefits people derive from eating the diet.
Health benefits of Vegan Diet
A vegan diet is extremely low in saturated fats, highly rich in fibers and full of cancer-inhibiting substances.
• Vegan diet prevents heart diseases. This is because it lacks saturated fats a major source of cholesterol which is one of the causes of heart diseases. Meat, poultry and dairy products which, are absent from a vegan diet makes it free of saturated fats.
• A vegan diet reduces the risk of diabetes. The absence of meat and poultry products and the presence of fruits, vegetables, legumes and whole grains in vegan diets help to reduce blood pressure, and blood sugar levels.
• Vegan diet makes the skin glow. A vegan diet contains fruits, vegetables, legumes, pulses, and grains all which are rich in vitamins, minerals and amino acids that can promote radiant and beautiful skin.
• Vegan diet makes you lose weight and helps put your body and shape in good and athletic form.
Finally, a vegan diet elongates your life because it helps boosts the immune system significantly, wards off diseases that can kill you fast and makes you less sick. Periodical eating of a vegan diet will help your health greatly and prolong your life.
6. Avoid sugar and sugar loaded drinks and foods
Foods and soda that are loaded with sugar, attract, aggravate and cause a whole lot of diseases including diabetes, cancer, arthritis, inflammation, and immune weakness.
7. Fruits and Vegetables
Be friendly with fruits and vegetables. They are packed with vitamins and minerals that promote good health especially red fruits and vegetables. Add mangoes to your choice of fruits. Mangoes possess enjoyable taste and full of many nutritional benefits. They contain lots of vitamins, minerals, and antioxidants which, the body requires to fight diseases. Mangoes can be eating ripe and unripe. Ripe mangoes when eating help tone-up the muscles, stimulate appetite and improves the glow of the skin.
Mangoes are diuretic, laxative, and anti-cancer. Mangoes are good sources of beta-carotene and very high in calories. They also contain vitamin E and C and calcium.
Health Benefits of Mangoes
• They are very good for liver disorder and they also clean and rid the intestines of bacteria.
• They reduce the body of cholesterol.
• If you are the slim type or you are just coming out of sickness, eating mangoes can give you back your weight or make you add on weight because of their high-calorie contents.
• It alleviates acid-reflux and indigestion.
• Regular eating of mangoes alleviates erectile dysfunction.
• It improves memory and concentration and prevents mental weakness.
• Unripe mangoes are very rich in pectin a soluble dietary fiber that prevents an increase in blood sugar level.
Lupeol a chemical substance found in mangoes is the power behind its health benefits.
• The lupeol in mangoes has the power to fight inflammation and arthritis.
• Mango has diuretic power, it is anti-diabetes and anti-malaria.
• When mango pulps are consumed, they help shrink tumors.
What are mango pulps?
The fleshy part of a mango that can be scrapped using a knife is what is called pulp. When mangoes are not in season mango pulps can be preserved by drying for future use.
Watermelon
This fruit contains 80 - 90% Water. It is sweet and juicy. It is of various shapes - round, oblong, or spherical. The inside color of the fruit is usually red or pink. But other colors like yellow, orange and white are also available. The one that is the richest in health-giving nutrients is the one with pink flesh. Always go for pink-fleshed watermelon whenever it is available. Watermelons are loaded with vitamins, minerals, amino acids, anti-oxidants, lycopene, and beta-carotene. They are good for hydrating the body and libido improvement. Watermelon is especially very rich in vitamins C and A which, are anti-oxidants that can mop-up free radicals around the body before they cause any damage like cancer. They are also good for the eyes. They protect it from cataracts. Eating watermelon restricts and reduces primary vision loss that usually occurs in old age, known as, Age-Related Macular Degeneration (ARMD).
Watermelon contains Lycopene which has been known for long as anti-cancer and which can also protect against cancers such as lungs, colorectal, breast, and prostate.
Orange
This is a very sweet and juicy fruit which is full of vitamin C and a great source of beta-carotene, folic acid, antioxidants, fiber, carotenoids, and flavonoids. The aforementioned chemical substances are great for your health and you cannot do without them. Therefore, always boost your health with oranges particularly, your immune system.
Other fruits that need not be forgotten because of their great health benefits are Lemon, Papaya, pineapple, avocados, and the berries.
Vegetables
Dark leafy green vegetables like spinach, kale, collard, turnip which, are loaded with phytochemicals, anti-cancer substances, folic acid, beta-carotene, lutein, vitamins like A,B6, C, E and K and minerals such as selenium, niacin, zinc, phosphorous, copper, folic acid, potassium, calcium, manganese and iron are good to be included regularly in your diet as salads or eating slightly cooked. Do not forget sweet potatoes. They are very rich in dietary fiber, vitamin A, potassium, vitamin c, and b6, all of which you can derive good health from.
GO FOR NUTS, GRAINS, AND PULSES
NUTS
Nuts contain fiber, protein, healthy fats, amino acids, and calories. It has been discovered that people who eat nuts regularly live longer and healthier than those who do not. This is because they tend to have lower bad cholesterol and lower blood pressure. Nuts also contain vitamins, minerals, and phytochemicals that may protect you from heart diseases, many cancers, and inflammatory disorders. Nuts are loaded with omega-3 fatty acids that help fight inflammation and vitamin E that protects arteries from being clogged. Regular eating of Nuts is a guarantee for a healthy weight. Nut eating reduces the risk of type 2 diabetes. Include the following nuts in your diets because they are highly considered the best for good health.
They include:
• Almonds
• Walnuts
• Brazil nuts
• Pecans
• Cashew nuts
• Pine nut res
Grains
It is good to eat grains particularly whole grains. What are whole grains? These are grains that still have their bran, germ, and endosperm intact. Whole grains are great in fiber both soluble and insoluble that are great for your health.
Health Benefits of Whole Grains
• They assist digestion.
• They help lower cholesterol.
• They help control weight.
• They help lower blood pressure.
• They cause even distribution of fats.
• They regulate blood sugar.
• They help reduce cancer risks.
• They make you full for a long time.
PULSES
Pulses are rich in fibers, minerals, B vitamins, and protein. It is good to eat pulses. They are good for your health because they prevent heart diseases, reduce cholesterol and reduce the risk of diabetes type 2.
Health Benefits of Pulses
• Pulses are good for people suffering from gluten intolerance.
• Eating pulses reduces the risk of diabetes type 2.
• They are anti-aging foods.
• They help to burn fat because of their arginine contents.
• They help you reduce weight in a healthy way.
The following pulses are recommended to be added to your diets regularly. They include:
• Kidney Beans.
• Black Beans.
• Red, Yellow and Brown Lentils.
• Mung Beans and
• Chickpeas.
8. Eat in Moderation
It has been discovered that people who were able to postpone their funerals till very old age cultivated the habit of eating in moderation and never indulged in overeating. They preferred two good meals a day - breakfast and lunch.
As you age, you should know that your digestive system ages too. If you eat two meals a day, one in the morning and one in the afternoon, you will not over labor your liver for digestion and you will be sure of good sleep. Two meals a day with plenty of water and enough fruits plus vegetables can guarantee you long life.
9. Minimize the Ingestion of Salt
Too much salt is not good for your health. Never be in the habit of adding more salt to food on the table. Let the quantity of salt used when foods are cooked be enough for your taste. For example, too much salt can increase your blood pressure.
10. Probiotics
Probiotics are good bacteria that are expected to line your gut to make nutrient absorption easy and possible and they are expected to also boost your immune system. So eat Probiotics-rich food and get a:
• Stronger immune system.
• Better digestion.
• Beautiful skin.
• Increased energy.
• Healing from Candida.
• Healthy Gut.
If you want the above-listed health benefits of Probiotics, try to be friendly with Probiotics foods such as:
• Kefir
• Sauerkraut and Kimchi
• Kombucha
• Coconut Kefir
• Natto
• Yogurt
• Kvass
• Apple cider Vinegar
• Tempeh
11. Green Tea is good for you.
Green Tea is a great health-providing beverage. It is a tea that is very rich in Catechin a chemical substance that protects against bacteria, viruses, and cancers. Green tea is also very rich in antioxidants. Drinking green tea keeps you mentally alert. When you drink green tea, it helps you to keep your weight healthy and helps burn fat.
Green tea contains chemical substances that help boost the immune system. Green tea curbs inflammation and prevents inflammatory diseases. Green tea revives brain cells that have been damaged and has shown the capability of treating Alzheimer’s and Parkinson’s diseases. Green tea drinking protects against heart diseases and also prevents stroke. Healthy blood pressure has been achieved by drinking green tea. Green tea drinking can help halt and treat diabetes by blocking the absorption of glucose and by boosting insulin activities.
Green tea should be the beverage of choice for habitual drinkers of alcohol because it can help to protect the health of the liver. Erectile dysfunction can be beaten by regular drinking of green tea. Green tea can help to improve the PH of the body. You can reduce Cholesterol by drinking green tea. Tooth decay can be checked by drinking green tea or swishing green tea around your mouth daily. Drinking green tea elongates life because it inhibits and curbs a number of diseases that can easily truncate life.
Red Meat
Red meat has been indicted in many diseases and disorders including cancer and other diseases. Those who eat red meat daily, dig their graves daily. White meat is a wise choice. Choosing to eat white meats like chicken, turkey, and fish will help you to escape a number of diseases caused by red meat like cancer, arthritis and other diseases. It has been discovered that fish eaters have a great chance to live long particularly, eaters of fish rich in omega-3 fatty acids.
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