I don’t know about you guys, but I refuse to just exist, I’m here to really live it up! I want to live as long as I possibly can knowing I did everything I could to do so.
What does this mean? I make it a lifestyle choice to live a life that promotes longevity. It’s a life that makes me feel healthy, happy (mentally and physically), fulfilled, energized, and ready for adventure or to tackle anything that comes my way. I have dreams, goals (short and long-term), desires, studies, places to see, people to meet, experiences to be made, people to impact and inspire through my passions, and so on and so forth. I want to own it and reap as much as I can out of the life I have been blessed with, at every age and every stage. Who is with me?
What is longevity? Longevity by definition is “a long individual life; great duration of individual life”. As we age, our cell health begins to decline, so it only makes sense that keeping our cells healthy and well nourished is important for feeling our best and promoting longevity. “Aging is commonly characterized as a progressive, generalized impairment of function, resulting in an increasing vulnerability to environmental challenge and a growing risk of disease” (source). We are made up of cells; every muscle, tissue, and organ. Our cells react positively or negatively to everything we do and every choice we make.
What’s the key to living a healthier and longer life? Well, the answer is that there are many ways we can do this! When it comes to turning back the clock, what we eat is so powerful! Food is medicine that can either enhance our cell health, or weaken it, it all has to do with our choices. Today I’m going to talk about a few ways I like to promote longevity through food choices. “Nutrition offers the means to improve health and well-being and among the predictive factors of successful aging, nutrition appears as one of the major determinants. Whereas adequate nutrition plays a major role in a healthy lifestyle that maintains bodily and mental functioning, inadequate nutrition contributes to a loss of function and to the development and progression of disease” (source). As most of you already understand, what we chose to put in our body will either enhance or deteriorate our health. “All organisms must obtain nutrients from their environments to live. These nutrients include organic chemicals, such as carbohydrates, proteins, lipids, and vitamins, and inorganic substances, such as minerals and water. The nutrients are essential for the maintenance of biological functions, including metabolism, growth, and repair” (source). When you choose foods that are real, quality, and nutrient-rich, you are promoting your best health, and ultimately longevity!
You might be wondering about genetic factors when it comes to longevity. Maybe certain diseases such as memory loss, cardiovascular disease, heart disease, etc, runs in your genes. The good news is, you can help yourself avoid what you may be predisposed to. How? By eating right and exercising in ways that help beat it. For example, eating foods and exercising in ways that will promote brain function, cardiovascular strength, and a healthy heart. Many genetic factors can be altered by your environment and what you choose to put in it (i.e, the foods we choose to put in our body).
A balanced, nutrient focused way of eating is the best way to avoid nutrient deficiencies and maintain your best health!
- Colourful & vibrant veggies + fruits
- Healthy sources of fats (like omega-3 fats)
- High fiber complex carbohydrates
- Plant based sources of protein
- Anti-inflammatory & antioxidant rich foods
- Low-glycemic food choices (Glycemic Index Guide)
- Highly processed foods
- Added sugars
- Excessive amounts of alcohol
- Food additives
- Food preservatives
- Hydrogenated foods
- Refined foods
NUTRIENT RICH FOODS LIST:
Veggies & fruits // dark leafy greens (kale, spinach, collard greens, chard), artichokes, brussel sprouts, bean sprouts, bell peppers, mushrooms, cabbage, bok choy, water chesnuts, brocolli, cauliflower, zuchinni, cucumber, celery, berries (blackberries, blueberries, raspberries, goji berries, strawberries), avocado, bananas, cherries, grapefruit, oranges, apples, prunes…
Healthy sources of fats // Hemp hearts, chia seeds, flaxseeds, full fat coconut milk, avocados, avocado oil, extra virgin olive oil, coconut oil, nuts, nut and seed butters, pumpkin seeds, sesame seeds…
High fiber foods // Sweet potatoes, yams, brown rice, quinoa, barley, buckwheat, steel cut oats, legumes, green vegetables, vibrant berries, bananas, nuts, oat milk…
Proteins // Seeds, nuts, lentils, beans, spirulina, tofu, edamame, tempeh, if you’re opting for animal sources of protein, choose ones that are sustainable and quality sources (chicken, fish, whole eggs)…
Anti-inflammatory & antioxidant rich foods // turmeric, ginger, garlic, cinnamon, fatty fish (quality sourced), celery, beets, pineapple, bone broth, dark chocolate, extra virgin olive oil, elderberries, pomegranate, walnuts, cilantro…
Have you ever considered a healthier lifestyle for longevity? Comment below and share with me what inspires you to be healthy! Have a wonderful and healthy day!