1706094919
In these moments of exponential progress the increase in Life expectancyOf great interest is the question of how we can eat to live longer (but above all in a healthy and acceptable state).
Although we are offered many theories and diets every day, here we summarize the teachings of two of the experts who have worked the most in the field of anti-aging: Valter D. Longo, an Italian-American biogerontologist who researches how to prevent and cure the most common diseases; And Vicente MeraHead of Internal Medicine at the SHA Wellness Clinic and one of the most recognized doctors in Europe soothing.
What is the Longevity Diet?
The one that offers the most opportunities to extend life and reduce disease. On the other hand, despite the name, it is not a diet per se, but rather a diet lifestyle. Because living healthily for 100 years or more means doing so with the right mindset. physical and mental well-being, with a Appropriate optimism and zest for life, which are not compatible with a very restrictive diet that makes us live “bitterly”. Therefore, it is equally important to know what feels good for our body and practice it in our daily lives, such as: know how to make exceptions when the situation is really favorable and we do it for pleasure, not out of ill-learned indolence.
What foods should you eat to have a long life?
How do I incorporate the longevity diet? How often to eat and when to fast?
It’s another of the great debates about nutrition, how often and at what time you should eat. Valter Longo recommends eating twice a day, one as a main meal and an additional snack. Dr. However, Mera advises to perform, especially if you have an intense rhythm in the morning Three mealsis one of them Breakfast. Both agree that the five traditionally recommended meals are not necessary and that the body needs breaks in the form of intermittent fasting.
The Italian expert recommends this five days a weekat least passed 12 hours without food. Dr. Mera recommends intermittent fasting Once a week, enough time to fulfill its function. Occasionally in life it would be positive to do something long-term fasting. They stimulate them Autophagy of the body, detoxifying enzymes are activated and cause a deep cleansing of cells and tissue. At the same time, fasting reduces inflammatory processes and thereby relieves pain and restricted movement.
From sleep to exercise, experts talk about four essential aspects of aging well
1. We talked about the most important gateway to longevity, a right nutrition. But it is the only aspect that we must pay attention to if we want to reach old age in good shape, which can only be achieved with a lifestyle that takes into account these other aspects:
2. Physical activity: It is something that no one disputes anymore, it must be carried out at a threshold of acceptable demand and throughout life. This is the best way to prevent illness, prevent injuries and illnesses associated with a sedentary lifestyle, and avoid the dreaded sarcopenia (loss of muscle mass) and weakness typical of advanced age.
But exercise is not only a fundamental means of preventing the deterioration of bones, muscles and joints. That’s it too intervenes in the following two points, which are of crucial importance for the expert: the Dream and that stress. “The most general kind of Stress can be reduced through physical exercise, which releases endorphins and enkephalins, short-lived hormones that affect well-being. And positive effects can also be achieved on sleep Better than he The exercises are carried out in the morning and not at night.
3. Dream:If we sleep little, poorly or at irregular times (contrary to the circadian rhythm, our internal clock), we are vulnerable to illness throughout our lives and to neurodegenerative diseases as we age. In addition, living without sleep promotes sadness and accelerates aging.
4. stress: It is the great evil of the 21st century and it invades and affects every area of our lives, from health to personal relationships. Stress, like all of our body’s reactions, plays a role that is sometimes very positive: it allows us to react quickly and put all our functions on alert. The problem is that this situation is maintained almost constantly and we end up, as the psychologist Marián Rojas says, “intoxicated”. Cortisol‘. This situation accelerates aging and also makes us more susceptible to obesity, diabetes, cardiovascular and nervous problems and, above all, an anxious or depressed mood.
The Food and lifestyle are not improvised from one day to the next, and while it’s never too late to start, you have to do it consistently to notice the effects. Like Dr. Mera in his book says: “The only thing I have found so far.” stay young at any ageit a device that needs to be wound up regularly and constantly to make it work,” he adds.
Recommended reading:
- The longevity diet (eat well to live healthily until the age of 110) (ed. Grijalbo) Valter Longo
- Young at Any Age (The Ultimate Method for a Long, Happy, Healthy Life) (Harper Collins editor)
#Longevity #diet #menu #guidelines #age #live #years