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07/22/2006: "Longevity Diet"
I saw a news teaser the other day about a Longevity Diet and I immediately thought; Now that is what I need! Seems everything I do these days is motivated by my wish to live longer. My exercise, diet, attitude, and even breath, are all attended to with longevity as a goal. So I decided to dig around the Internet to find out more about this diet and see if there is anything new that I can use.
The first thing I find referencing a Longevity Diet is Calorie Restriction www.calorierestriction.org. This information references various studies such as one where monkeys, rodents and fish were found to live up to twice as long when they are forced to eat less. The initial human research suggests that even exercise can't compete with cutting calories when it comes to living longer. The recommendation is to reduce daily calories to around 1800 unless you are very athletic.
More research on longevity diets brings up a list of 12 superfoods that have anti-ageing and disease-fighting properties. These are: Avocados, Blueberries, Broccoli, Carrots, Omega 3 Oil from Hemp, Flax seed, or Fish, Live Yogurt, Oats, Onions, Garlic, Prunes, Sardines (mackeral, Salmon, etc), and Black Tea. What follows is a breakdown for each.
AVOCADO
They are mainly monounsaturated fat (the rest being mainly polyunsaturated), which can help to lower bad LDL cholesterol. Avocados contain folate, needed for cell division and blood-cell formation, essential for cell regeneration, and antioxidants. They include the antioxidant vitamin E (good for the skin); lutein, a carotenoid that protects against eye diseases; and beta-sisterol, a plant compound that can inhibit absorption of cholesterol and help to lower cholesterol.
BLUEBERRIES
One of the most health-protective, anti-ageing foods their vitamin C content is high and their beta-carotene means they are good for free radicals. They contain potassium, very important in keeping blood pressure in check. Blueberries are best eaten raw, when their vitamin C content is at its highest.
BROCCOLI
High in fiber, with lots of beta-carotene, folate and vitamin C to help to prevent and fight heart disease. Broccoli also contains phytochemicals (glucosinolates), important for the prevention of and in tackling cancer. Try a handful every other day raw if you can or lightly steamed.
CARROTS
High in beta-carotene, a powerful antioxidant we absorb more beta-carotene from cooked carrots than from raw, but since vitamin C is highest in raw carrots I'd make sure you have raw or cooked daily. Carrots are delicious grated in salads, with a little lemon or orange juice and roasted sesame seeds sprinkled on top, or try carrot and orange soup.
HEMP or Flaxseed OIL
If youre a non-fish-eater, hemp oil is a good vegetarian source of omega-3 fatty acids. It's also rich in vitamin E, a great antioxidant, and useful in preserving youthful skin.
LIVE YOGHURT
This contains probiotic bacteria such as lactobacilli and bifida, which are thought to help the gut produce anti-cancer substances called butyrates.
OATS
Oats are rich in soluble fiber, which can lower levels of LDL, so-called bad fat. They also have a low GI rating, which means that they help to keep your energy levels up and steady. When cooked as porridge, oats become a medium GI food, still great for energy and for fiber that keeps the gut moving and thus helps to prevent cancers, including bowel and breast.
ONIONS
Onions belong to the same family as garlic and are great for lowering bad cholesterol levels and blood pressure, and thinning the blood to minimize the risk of clotting and resulting strokes and heart attacks. They also contain flavonoids and sulphurs which may help to fight cancers, natural antibiotics which help with bronchitis, colds and flu, and a powerful antioxidant, quercetin. Spring onions, when very fresh, are also high in vitamin C.
GARLIC
This is a wonderful anti-cancer and heart-preserving food, but you need to eat it raw to enjoy its health benefits throw a finely-chopped clove into a salad dressing or guacamole. Some people chew a fresh clove every day, but presumably they are not planning to breathe over anyone.
PRUNES
Prunes mop up more free radicals than any other fruit. They're high in soluble fiber, which is why they've traditionally been used as a laxative they gently stimulate the bowel and soften the stool, great for helping to avoid bowel cancer. You need to drink plenty of water to help the fiber swell and kick-start the gut. The fiber and antioxidants also help to lower the levels of so-called bad cholesterol, cutting the amount of fat that can clog up arteries. To build up a good level of fiber and antioxidants, studies suggest 10-12 prunes a day.
SARDINES
Sardines like herrings, mackerel, salmon and fresh tuna are very high in omega-3 fatty acids. Two portions (a portion = 140g) a week for women, up to four a week for men or for women above childbearing age, are one of the best weapons against heart disease and stroke, and may help to prevent some cancers and reduce arthritis symptoms. Age spots and wrinkles are a sign of damage caused by free radicals the omega oils will also help to prevent this.
BLACK TEA
Tea is full of antioxidants, but only when it's served black milk reduces its powers drastically. Tea (green scores higher than black) is rich in antioxidants because of its high concentration of epigallocatechin gallate, which is 200 times stronger than vitamin E and 20 times stronger than vitamin C. Scientists have shown that levels of these rise significantly in the blood within 30-50 minutes of drinking a cup of tea. Green tea also helps to regulate blood sugar levels and reduce levels of harmful LDL cholesterol.
WATER
Well-hydrated skin looks years younger. Drinking over ½ gallon daily will also help to keep your energy levels up and cholesterol levels down water helps to swell the fiber in foods such as wholegrain, oats, pulses, vegetables and fruits, and to lower bad fat levels. And if you drink this amount and more each day youll also be able to digest food better and absorb nutrients.