3 Amazing Strategies – How to Eat to Live Longer!

 Changing the way that you eat could add 10 or more years to your lifespan.

A recent study found specific dietary patterns that contribute to longevity, and some of the conclusions may surprise you.

Dr. Valter Longo, professor of gerontology and biological sciences at the University of Southern California, led a team that reviewed hundreds of nutrition studies.

Their top three findings focused on eating more plants, limiting protein, and fasting periodically.

Keep in mind that these recommendations are general guidelines.

Your individual dietary needs may be different, and they may change along with your age, and other factors.

Still, it’s worth talking with your doctor to see if these habits will work for you. Learn more about eating to live longer.

(A) Plant-based Foods

If you’re hesitant about becoming a strict vegetarian or vegan, you still have many ways to add more plant-based foods into your diet.

Try these tips:

1. Switch to legumes and nuts. 
   One of the most effective steps you can take is eating more legumes, nuts, and seeds. Legumes are edible plants like beans, peas, and lentils. Some of the most nutritious nuts and seeds are almonds, flaxseed, and chia seeds.
2. Proceed gradually. 
   If you have trouble imagining life without steaks and burgers, take it slowly. Celebrate meatless Mondays and add extra days over time.
3. Dine in. 
   Preparing your own meals and snacks gives you more control over the ingredients. You can enjoy vegetarian main courses and use olive oil and other healthy plant-based fats.

(B) Periodic Fasting

It can be difficult to fast in the modern world.

Your employer probably doesn't offer leave for low calorie days, but there are practical strategies for keeping up with your busy schedule.

These strategies can help:

1. Continue sleeping. 
   You’re already fasting for 8 hours if you sleep that much regularly. It’s an effortless way to give your body a chance to burn up some of its fat reserves.
2. Limit late night snacking. 
   You just need 4 more hours to reach the recommended 12 hours eating, and 12 hours fasting each day. Give up grazing after dinner or stick to light choices like fruit or plain popcorn.
3. Loosen up. 
   This study also suggests fasting about 3 times a year for 5 days each. However, this can mean cutting your calories in half rather than avoiding food completely.
4. Know your limits. 
   Keep in mind that there may be reasons why you need to skip fasting. It’s not advisable for children and seniors, pregnant or breastfeeding women, and anyone with certain medical conditions, like diabetes.

(C) Protein Needs

Have you been avoiding carbs and buying protein supplements? This review suggests that low but sufficient protein is a smart choice for most adults.

Keep these ideas in mind:

1. Avoid red meat. 
   If you want to eat animal products, you can still benefit from minimizing your consumption of beef and processed meats. Eat moderate amounts of white meat instead.
2. Enjoy fish. 
   You may be happy to know that fish can be part of a healthy diet. Eating one or two servings a week may strengthen your bones and reduce your risk for stroke, depression, and other issues.
3. Consider your age. 
   If you’re over 65, you may need more protein to prevent becoming frail. Talk with your doctor about this and any questions you have about your individual needs.

A longevity diet may be even more attractive these days.

The pandemic reduced life expectancy by almost two years in 2020, the biggest drop since World War II.

Healthy eating can help lower your risk for chronic conditions and give you back more time to enjoy the things you love.

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