Make the Most of Nutrition
Survival Guide : Episode FLSUR-108
There was a time when reaching your 70s was big news, but in 2050, close to one-million Americans are expected to be age one hundred and beyond. Take a few pointers from the experts on extending extending your life:
- An astonishing number of ailments are related to diet, and it's not just what you eat, it's how much.
- There is a broad relationship between caloric intake and life expectancy. If we reduce calories in animal models by thirty percent, they live thirty percent longer.
- When you do eat, why not use a salad plate instead of a dinner plate, and that will help remind you to put relatively small portions upon your plate.
- Here are some surprising new tips:
- First, reach for the sauce! Two to four servings of tomato sauce a week can cut the risk of prostate cancer by 34 percent.
- Like nuts? Studies show that men who eat an ounce of nuts at least twice a week have a 30 percent lower risk of dying of heart disease, and nuts also aid brain health.
- Chocolate lovers unite! We're happy to report that 3 ounces of dark chocolate per day helps lower blood pressure.
- Coffee drinkers: skip the second cup! The caffeine in two cups of coffee adds 16 beats per minute to your heart rate, and makes you feel more anxious. Since some researchers believe we only have a finite number of heartbeats in a lifetime, drinking the extra coffee could get you there a little too quick for comfort.
- While we're talking drinks, skip the soda! Not only are soft drinks full of empty calories, large amounts of fructose can weaken your bones.
- Everybody knows to go easy on the salt and sugar, but our experts say it's okay to go a little heavier on the fish oil. One of the best things to do to reduce your risk for heart disease is get more fish in your diet. Fish oil, flaxseed and walnuts all contain omega-three fatty acids, or in our language, heart healthy fat. A fish oil supplement works great for people who don't like to eat fish.
- Perhaps you've heard that garlic does wonders for high blood pressure, but if you'd prefer to lower yours without the breath mints, take a cue from our primate cousins. Eat two bananas every day — bananas are high in potassium, which lowers blood pressure.
- If you'd rather relax with a glass of red wine some experts say you're on the right track. Within the skin of grapes there is a compound called resveratrol, which is believed to have antioxidant properties, and play a role in helping people to live longer.
Recommended Daily Calories:
- Women: 1600 per day
- Men: 2200 per day
Average Life Expectancy
- In 1900: 47 years
- Today: 77.2 years
- Males: 74.4 years
- Females: 79.8 years
Resources
Men's Health's Best Life
www.menshealth.com
International Longevity Center
New York, N.Y.
212-288-1468
www.ilcusa.com
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