Power for longevity: what is

Power for longevity: what is

I. Fundamentals of longevity: principles and paradigms

Longevity is a comprehensive phenomenon due to genetics, lifestyle and, of course, nutrition. Nutrition aimed at increasing life expectancy is not a short -term diet, but is a stable habits based on the understanding of the needs of the body and the principles of biochemistry. It is important to realize that there is no universal “longevity elixir”, and the optimal diet will vary depending on individual factors, such as age, gender, level of activity, genetic predisposition and health status. However, there are general principles underlying nutrition that contributes to longevity:

1. Calorie restriction while maintaining nutrition (Caloric Restrication with Optimal Nutrition – Cron): This principle implies a moderate reduction in calories (usually by 10-40%) without prejudice to the receipt of the necessary vitamins, minerals, amino acids and other trace elements. Numerous studies on animals have shown a significant increase in life expectancy subject to Cron. Cron mechanisms include a decrease in insulin and glucose levels, activation of Sirt genes (sirtuins) involved in DNA reparation and aging protection, as well as a decrease in oxidative stress and inflammation. In practice, this means the consumption of a smaller amount of food, but at the same time more carefully approach the choice of products, giving preference to nutritically dense options.

2. High consumption of plant foods: A diet, rich in fruits, vegetables, legumes and whole grains, provides the body with antioxidants, phytonutrients, fiber and other beneficial substances that protect cells from damage, reduce the risk of chronic diseases and maintain intestinal health. Plant products contain less saturated fats and cholesterol, which contributes to the maintenance of the health of the cardiovascular system.

3. Moderate protein consumption: Protein is necessary for the construction and restoration of tissues, the synthesis of hormones and enzymes. However, excessive intake of protein, especially animal origin, can have a negative effect on the health of the kidneys and liver, as well as stimulate cell growth, which can be undesirable in the context of longevity. Moderate protein consumption, concentrated on high -quality sources, such as fish, bird, eggs, legumes and tofu, is considered optimal.

4. Healthy fats: Fats are necessary for the functioning of the brain, the assimilation of fat -soluble vitamins and the synthesis of hormones. However, it is important to choose the right fats. It is necessary to give preference to unsaturated fats, such as mono-saturated (olive oil, avocados, nuts) and polyunsaturated (fish oil, linseed seeds, walnuts), which have anti-inflammatory effects and maintain health of the cardiovascular system. The consumption of saturated fats (red meat, dairy products) and trans fats (fried foods, baking) should be limited, which can increase cholesterol and increase the risk of cardiovascular diseases.

5. Restriction of added sugar and processed products: Excessive consumption of added sugar is associated with the development of obesity, type 2 diabetes, cardiovascular diseases and certain types of cancer. Processed products often contain a lot of sugar, salt, trans fats and other harmful substances, as well as poor nutrients. It is necessary to give preference to whole, unprocessed products that contain the maximum nutrients and a minimum of harmful additives.

6. Hydration: Enough water consumption is necessary to maintain all the vital functions of the body. Water is involved in the transportation of nutrients, removal of waste, regulation of body temperature and maintaining skin health. It is recommended to drink at least 8 glasses of water per day, as well as consume foods with a high water content, such as fruits and vegetables.

7. Variety of the diet: A diverse diet provides the body with a wide range of vitamins, minerals, antioxidants and other beneficial substances. Do not be limited to the same products, but try to include various fruits, vegetables, legumes, grain and other products in your diet.

8. Individual approach: It is important to consider individual needs and characteristics of the body. What is useful for one person can be harmful to another. It is recommended to consult a doctor or nutritionist to develop an individual food plan that takes into account your needs and goals.

9. Power regularity: Regular nutrition helps to maintain a stable blood sugar level, control appetite and provide the body with a constant intake of nutrients. You should try to eat at the same time every day and avoid passes of eating.

10. Conscious nutrition: Conscious nutrition implies an attentive attitude to the process of food, awareness of their sensations of hunger and saturation, as well as the ability to enjoy the taste and texture of food. This helps to prevent overeating and choose healthier products.

II. Key products for longevity: superfood and their properties

Although there are no “super -products” with magical properties, certain products stand out for their rich composition of nutrients and useful properties that contribute to health and longevity. The inclusion of these products in your diet may have a positive effect on the general state of health and reduce the risk of chronic diseases.

1. Berries: Berries, such as blueberries, raspberries, strawberries, blackberries and cranberries, are powerful sources of antioxidants, especially antitocians who protect cells from damage to free radicals, reduce the risk of cardiovascular diseases, improve cognitive functions and have anti-inflammatory properties. Berries are also rich in fiber, vitamin C and other useful substances.

2. Cross -stained vegetables: Cross -stained vegetables, such as broccoli, colored cabbage, Brussels cabbage, cabbage and turnip, contain glucosinolates, which, during processing in the body, turn into isothyocyanates – substances that have anti -cancer properties. Cruciferous vegetables are also rich in vitamins, minerals and fiber.

3. Green sheet vegetables: Green leaf vegetables, such as spinach, cabbage, Romen andrugol salad, are rich sources of vitamins (especially vitamin K and folic acid), minerals (especially calcium and iron) and antioxidants. They contribute to the health of bones, reduce the risk of cardiovascular diseases and improve vision.

4. Nuts and seeds: Nuts and seeds, such as walnuts, almonds, cashews, flax seeds, chia seeds and pumpkin seeds, are rich sources of healthy fats, protein, fiber, vitamins and minerals. They contribute to the health of the heart, reduce the risk of type 2 diabetes and improve cognitive functions. It is important to use nuts and seeds in moderate quantities, as they contain a lot of calories.

5. Legumes: Legumes, such as beans, lentils, chickpeas and peas, are rich sources of protein, fiber, vitamins and minerals. They contribute to the health of the intestine, reduce the risk of cardiovascular diseases and maintain a stable blood sugar. Legumes are also an affordable and stable protein source.

6. Whole grains: Whole grains, such as oats, brown rice, cinema and buckwheat, contain more fiber, vitamins and minerals than refined grains. They contribute to the health of the intestine, reduce the risk of cardiovascular diseases and maintain a stable blood sugar.

7. Fish: Fat fish, such as salmon, sardines and mackerel, is a rich source of omega-3 fatty acids, which have an anti-inflammatory effect, support the health of the heart and brain, and also improve vision.

8. The first squeezing olive oil: The olive oil of the first pressing is a rich source of mono-saturated fats and antioxidants that reduce the risk of cardiovascular diseases, improve cognitive functions and have anti-inflammatory properties.

9. Green tea: Green tea contains antioxidants, such as catechins that protect cells from damage, reduce the risk of cardiovascular diseases and improve cognitive functions.

10. Turmeric: Turmeric contains curcumin, a substance with powerful anti -inflammatory and antioxidant properties. Kurkumin can improve cognitive functions, reduce the risk of cardiovascular diseases and alleviate the symptoms of arthritis. To improve the absorption of curcumin, it is recommended to use it in combination with black pepper.

III. Longevity diets: known approaches and their features

There are various diets that are positioned as contributing to longevity. Some of them are based on scientific research, while others are based on traditional knowledge and cultural characteristics. It is important to understand that each diet has its advantages and disadvantages, and the optimal choice will depend on individual factors.

1. Mediterranean diet: The Mediterranean diet is not a strict dietary plan, but rather the image of food based on the traditional food habits of the inhabitants of the Mediterranean. It is characterized by high consumption of plant foods (fruits, vegetables, legumes, whole grains), olive oil of the first spin as the main source of fat, moderate consumption of fish and poultry, low consumption of red meat and dairy products, as well as moderate consumption of wine (especially red) during eating. The Mediterranean diet is associated with lower mortality from cardiovascular diseases, cancer, Alzheimer disease and other chronic diseases. Studies show that the Mediterranean diet can improve heart health, reduce cholesterol and blood pressure, improve cognitive functions and protect type 2 diabetes.

2. Okinawan diet: Okinava is an island in Japan, known for its high percentage of centenarians. The Okinawa diet is characterized by a low content of calories and fats, high consumption of carbohydrates from vegetables, fruits and legumes, moderate consumption of fish and soybeans, as well as low consumption of meat, dairy products and eggs. The basis of the diet is sweet potatoes, bitter cucumber (goy), tofu, seaweed and other local products. The Okinawa diet is associated with a low level of cholesterol, blood pressure and incidence of cancer. It is believed that the restriction of calorie content and high consumption of antioxidants play an important role in the longevity of the inhabitants of Okinava.

3. Diet “Blue Zones”: “Blue zones” are the regions of the world where people live longer and healthier than on average on the planet. These include Okinava (Japan), Sardinia (Italy), Ikaria (Greece), Nobody Peninsula (Costa Rica) and Loma Linda (California, USA). Dan Butnner, the researcher and author of the book “Blue Zones”, studied the lifestyle and food habits of the inhabitants of these regions and revealed general patterns: mainly plant diet, moderate calorie intake, regular physical activity, strong social ties and the presence of a goal in life. The diet of “blue zones” is not a strict dietary plan, but rather a way of food based on these general laws. It implies high consumption of plant foods (especially legumes), moderate meat consumption (no more than 2 times a week), moderate alcohol consumption (especially red wine) in the company of friends and family, as well as avoiding processed products and added sugar.

4. Vegetarian and vegan diets: The vegetarian diet excludes meat, and the vegan diet excludes all animal products, including meat, dairy products, eggs and honey. Vegetarian and vegan diets can be healthy if they are balanced and contain a sufficient amount of protein, vitamins and minerals. Studies show that vegetarians and vegans have a lower risk of cardiovascular diseases, type 2 diabetes, obesity and some types of cancer. However, it is important to monitor the consumption of vitamin B12, gland, calcium and omega-3 fatty acids, which can be scarce in the vegetarian and vegan diet.

5. Paleodieta: Paleodity is based on the assumption that people should eat the same way as their ancestors in the Paleolithic, before the development of agriculture. It implies the consumption of meat, fish, fruits, vegetables, nuts and seeds, and excludes grain, legumes, dairy products, processed products and added sugar. Supporters of the paleoditis claim that it can improve health, reduce the risk of chronic diseases and promote weight loss. However, critics of paleodieta notes that it limits the consumption of useful products, such as grain and legumes, and can be scarce for some nutrients.

IV. Practical recommendations for drawing up a diet for longevity

Making a diet that promotes longevity is not as difficult as it seems. The main thing is to adhere to the basic principles of a healthy diet, choose nutritically dense foods and take into account your individual needs. Here are a few practical recommendations:

1. Start with planning: Plan your food meals in advance to avoid spontaneous solutions and the choice of unhealthy food. Make a list of products for a week and adhere to it when visiting the store.

2. Prepare at home: When preparing at home, you can control the ingredients and the method of cooking. Try to use fresh, unprocessed foods and avoid deep -fried frying and adding a large amount of salt, sugar and fat.

3. Turn on vegetables and fruits in each meal: Vegetables and fruits should form the basis of your diet. Try to consume at least 5 servings of vegetables and fruits per day.

4. Choose whole grains instead of refined: Replace white bread, rice and pasta with whole grain analogues. Use oatmeal, brown rice, cinema and other whole grains.

5. Use legumes regularly: Legumes should become an important part of your diet. Include beans, lentils, chickpeas and other legumes in your diet several times a week.

6. Choose low -fat protein sources: Prefer fish, poultry, eggs, tofu and legumes as sources of protein. Limit the consumption of red meat.

7. Use healthy fats: Use the olive oil of the first spin for cooking and filling salads. Use nuts, seeds and avocados in moderate quantities.

8. Limit the consumption of added sugar and processed products: Avoid sweet drinks, sweets, pastries and other products containing a lot of added sugar. Limit the consumption of processed products, such as chips, carbonated drinks and semi -finished products.

9. Drink enough water: Drink at least 8 glasses of water per day. Use fruits and vegetables with a high water content.

10. Eat slowly and consciously: Protide the time of food process, chew food thoroughly and enjoy the taste. Aware of your feelings of hunger and saturation and stop eating when you feel full.

11. Do not be afraid to experiment: Try new products and recipes to make your diet more diverse and interesting.

12. Listen to your body: Pay attention to how your body reacts to different products and adapt your diet in accordance with your needs.

13. Be consistent: Food for longevity is not a short -term diet, but a lifestyle. Adhere to healthy food habits constantly to get the maximum benefit for your health.

V. Nutrients playing a key role in longevity: vitamins, minerals and other compounds

Certain nutrients play a particularly important role in maintaining health and extending life. Ensuring the body with a sufficient amount of these nutrients can help protect the cells from damage, reduce the risk of chronic diseases and support the optimal functioning of the body.

1. Vitamin D: Vitamin D is necessary for the health of bones, the immune system and the general state of health. Vitamin D deficiency is associated with an increased risk of cardiovascular diseases, cancer, type 2 diabetes and other chronic diseases. Vitamin D is synthesized in the skin under the influence of sunlight, and is also contained in some products such as fatty fish, eggs and mushrooms. Many people need to receive vitamin D additives, especially in the winter months.

2. Vitamin B12: Vitamin B12 is necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis. Vitamin B12 deficiency can lead to anemia, nervous disorders and cognitive disorders. Vitamin B12 is mainly contained in animal products, so it is recommended to take vitamin B12 additives to vegetarians and vegans.

3. Omega-3 fatty acids: Omega-3 fatty acids have an anti-inflammatory effect, support the health of the heart and brain, and also improve vision. The main sources of omega-3 fatty acids are fatty fish, linseed seeds, chia seeds and walnuts.

4. Calcium: Calcium is necessary for the health of bones and teeth, as well as for the normal functioning of the nervous system and muscles. The main sources of calcium are dairy products, green leafy vegetables, legumes and nuts.

5. Magnesium: Magnesium is involved in many biochemical processes in the body, including the regulation of blood pressure, blood sugar and the functioning of the nervous system. The main sources of magnesium are green leafy vegetables, nuts, seeds and whole grains.

6. Zinc: Zinc is necessary for the immune system, wound healing and DNA synthesis. The main sources of zinc are meat, poultry, seafood, nuts and seeds.

7. Selenium: Selenium is an antioxidant that protects cells from damage and supports the immune system. The main sources of Selena are Brazilian nuts, fish, poultry and whole grains.

8. Antioxidants: Antioxidants protect cells from damage to free radicals, which can contribute to the aging and development of chronic diseases. Antioxidants are contained in large quantities in fruits, vegetables, berries, nuts and seeds. The most famous antioxidants include vitamin C, vitamin E, beta-carotene, selenium and polyphenols.

9. Phytonutrients: Phytonutrients are plant compounds that have various useful properties, such as anti -inflammatory, anti -cancer and antioxidant effects. Phytonutrients are contained in fruits, vegetables, berries, herbs and spices. The most famous phytonutrients include carotenoids, flavonoids, glucosinolates and curcumin.

10. Fiber: Fiber is necessary for intestinal health, maintaining a stable blood sugar and reducing cholesterol levels. Fiber is contained in large quantities in fruits, vegetables, legumes and whole grains.

VI. Additional factors affecting longevity: lifestyle and environment

Food is an important factor affecting longevity, but not the only one. The lifestyle and the environment also play an important role in maintaining health and prolonging life.

1. Physical activity: Regular physical activity is necessary to maintain the health of the cardiovascular system, bones, muscles and brain. Physical activity also helps to control weight, reduce stress and improve mood. It is recommended to engage in physical activity of moderate intensity of at least 150 minutes a week, or by physical activity of high intensity of at least 75 minutes a week.

2. Stress management: Chronic stress can have a negative effect on health, increasing the risk of cardiovascular diseases, depression and other chronic diseases. It is important to learn how to effectively manage stress using the techniques of relaxation, meditation, yoga, ta-chi or other methods.

3. Dream: A sufficient sleep is necessary to restore the body, maintain the health of the brain and the immune system. It is recommended to sleep at least 7-8 hours a day.

4. Refusal of smoking: Smoking is one of the main causes of premature death and is associated with an increased risk of cardiovascular diseases, lung cancer and other diseases. Refusal of smoking is one of the most important steps that you can take to improve your health and extend your life.

5. Alcohol consumption restriction: Excessive alcohol consumption can have a negative effect on the health of the liver, heart and brain. It is recommended to drink alcohol in moderate quantities, if at all.

6. Social ties: Strong social ties and support from the family and friends play an important role in maintaining health and longevity. Spend time with loved ones, participate in social events and maintain contact with friends.

7. Purpose in life: The presence of a goal in life can motivate you to take care of your health and lead an active lifestyle. Find what inspires you and gives the meaning of your life.

8. Environment: The environment in which you live can influence your health. Try to live in an environmentally friendly place where there is access to fresh air, clean water and healthy foods.

VII. Risks and contraindications: when a doctor’s consultation is necessary

Despite the fact that the principles of food for longevity are generally useful, in some cases, a consultation of a doctor or nutritionist is necessary.

1. Chronic diseases: In the presence of chronic diseases, such as diabetes, cardiovascular diseases, kidney or liver diseases, it is necessary to consult a doctor or a nutritionist before making any significant changes to your diet.

2. Food allergies and intolerance: In the presence of food allergies or intolerance, it is necessary to exclude products from the diet that cause an allergic reaction or discomfort.

3. Medication: Some products can interact with drugs, so when taking drugs, it is necessary to consult a doctor or pharmacist in order to learn about possible interactions.

4. Pregnancy and breastfeeding: During pregnancy and breastfeeding, a special diet is needed, providing a sufficient amount of nutrients for the mother and child.

5. Elderly age: Older people may need to adapt their diet in accordance with age -related changes in the body.

6. Signs of nutrient deficiency: If signs of a bowl of nutrients appear, such as fatigue, weakness, pallor, hair loss or fragility of nails, you must consult a doctor for examination.

7. A sharp weight loss: A sharp and inexplicable weight loss can be a sign of a serious disease and requires a doctor.

In conclusion, nutrition for longevity is an integrated approach that includes the principles of healthy nutrition, the choice of nutritically dense products, taking into account individual needs and characteristics of the body, as well as maintaining a healthy lifestyle. Following these principles, you can improve your health, reduce the risk of chronic diseases and increase life expectancy. Remember that consultation with a doctor or nutritionist can help you develop an individual nutrition plan that takes into account your unique needs and goals.