Many wonder what the secret to longevity is; the truth is that maintaining a healthy diet is among the fundamentals to live better for many years. We all dream of having a long life full of health and youth. Now, there are many people who, at lunchtime, select the first thing they see in their fridge or choose to buy fast food.
“Unfortunately, they do not know that the real key to longevity is to eat a healthy diet”.
Our diet affects the levels of neurotransmitters such as serotonin (wellness hormone), dopamine (pleasure and emotions) and noradrenaline (associated with learning and sociability). Therefore, maintaining a balanced diet is essential to live better. Not only will it help us take care of our figure, but it will reduce the risk of suffering from cardiovascular diseases, diabetes, obesity, or other health complications. All would end up deteriorating the quality of life of the individual.
Benefits of Maintaining a Healthy Diet
A healthy and balanced diet is one that contains the necessary nutrients that allow you to cope with your day to day. It is composed of vegetables, fruits, cereals, fish, lean meats, dairy products, unsaturated fats and fibers that guarantee the physical and mental well-being of the individual.
Therefore, some of the benefits that a healthy diet offers us are:
1. Strengthens the Immune System
The immune system consists of a set of biological structures that are responsible for protecting the body from bacteria, viruses and fungi. Therefore, it is important to keep it 100% active through a diet rich in vitamins, minerals and antioxidants. Once this system has been strengthened it is able to repair damage or minor injuries to the individual.
2. Improves Brain Functions
Following a diet rich in nutrients helps improve brain functions and boost people’s intellectual performance. Among the foods that specialists recommend consuming for memory are nuts, fruits, vegetables and fish. According to some studies, omega-3 fatty acids are very important for brain functions. A varied and complete diet in certain nutrients, such as omega-3, contributes to the intellectual performance is greater.
In the same way, other nutrients that interact in the cognitive development of the subject are essential. Among them are iron, iodine and vitamin B12. In addition, according to the nutritionist Alma Palau, president of the General Council of Dieticians-Nutritionists of Spain, when people suffer from anemia, or very low levels of iodine or vitamin B12, their neuronal functions are affected, either by concentration or assimilation.
3. Provides Energy to the Body
Currently, people often lead an accelerated lifestyle that exhausts them and stresses them too much. Therefore, food is the best option to recharge our energy. A diet rich in protein and healthy carbohydrates will allow the body to recover its strength quickly. On the contrary, it is necessary to clarify that refined sugars usually generate peaks of energy in the individual, but of short duration. In the end, they end up causing more fatigue, fatigue and even health complications.
4. Keeps You in Shape
A balanced diet is the fundamental element to lose weight or maintain an ideal weight. Of course, accompanied by a good exercise routine. An adequate body mass index is synonymous with good nutrition.
Keys to the Longevity of Valter Longo with a Healthy Diet
Valter Longo, known as “the guru of longevity”, is a cell biologist director of the Longevity Institute of the Faculty of Gerontology at the University of Southern California, United States. For 25 years, he conducted a study around the world to discover the eating habits of the longest-lived people of the 21st century. Based on his field experience, he published his book The Longevity Diet in 2017, where he relates aging and nutrition. There he exposed the food routine that a person must follow in order to reach 100 years or more in good health.
Explain that the ideal diet of longevity consists of the following:
- Eliminate red meat, limit white meat and take 0.8 grams of protein per kilo body up to 65 years. From there, this amount will gradually increase.
- Sugars will also be reduced to a minimum.
- Do not eat high amounts of starches such as bread, pasta and rice.
- The fish only a couple of times a week.
- In contrast, legumes and vegetables should be eaten regularly.
Keep Your Body Young
Similarly, he recommends fasting at least twice a year. This would favor the regeneration of the stem cells, which contributes to maintaining a youthful and healthy appearance. As for the people who gain weight easily, he advises eating only twice a day, along with two snacks that contain only 100 calories. Finally, it recommends eating all the food of the day in 12 hours, distributed between 8 a.m. and 8 p.m. This diet should be accompanied by a good exercise routine that lasts between 20 and 25 minutes a day.
As you saw, a healthy diet contributes to the health and well-being of your body. However, this is not a process that should be taken lightly. If you have any questions, remember to ask a nutrition specialist to prepare a plan especially for you.
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