A bowl of vegetables and chickpeas with tahini is not only a delicious and nutritious meal, but it may also hold the key to a longer and healthier life. According to a recent study, there are 23 environmental factors that are associated with longevity and are potentially modifiable. This means that by making simple changes to our lifestyle, we can increase our chances of living a longer and healthier life. And one of the factors that can have a significant impact on our longevity is our diet.
Dr. Valter Longo, a Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the University of Southern California, has been studying longevity for the past 36 years. In a recent interview with CNBC’s Make It, he shared his diet rules that he believes can help us live longer and healthier lives.
One of the key rules that Dr. Longo follows is a “fasting-mimicking” diet. This involves not eating for a 12-hour window, for example, from 8 am to 8 pm, and then fasting from 8 pm to 8 am. This type of intermittent fasting has been linked to a longer and healthier life. It allows our bodies to rest and repair, which can have a positive impact on our overall health and longevity.
Another important aspect of Dr. Longo’s diet is the use of mainly vegan ingredients for his meals. This means incorporating a lot of vegetables into our diet and reducing our consumption of animal products. Vegetables are packed with essential vitamins, minerals, and antioxidants that can help protect our bodies from diseases and keep us healthy for longer.
Dr. Longo also emphasizes the importance of eating whole grains like oats and brown rice. These foods are rich in fiber, which can help regulate our digestion and keep our gut healthy. They also provide us with sustained energy, which is essential for our overall well-being.
In addition to vegetables and whole grains, Dr. Longo recommends having fish three to four times a week. Fish is an excellent source of protein and healthy fats, such as omega-3 fatty acids, which are essential for our brain and heart health. He also suggests incorporating tree nuts, like cashews and Brazil nuts, into our diet. These nuts are rich in healthy fats and can help lower our risk of heart disease.
Legumes, such as chickpeas and beans, are also an essential part of Dr. Longo’s diet. These plant-based proteins are not only good for our health but also for the environment. By incorporating more legumes into our diet, we can reduce our carbon footprint and contribute to a more sustainable future.
Dr. Longo also advises against consuming more than the recommended amount of protein. While protein is essential for our body’s functioning, consuming too much can have negative effects on our health. It is important to find a balance and not overdo it with protein intake.
Lastly, Dr. Longo recommends limiting our consumption of cheese. While cheese may be a delicious addition to our meals, it is high in saturated fat and can increase our risk of heart disease. By reducing our intake of cheese, we can improve our overall health and increase our chances of living a longer life.
These recommendations are not only based on Dr. Longo’s research but also on the diets of people who live in “blue zones.” These are areas where individuals seem to have longer lifespans, such as Okinawa in Japan and the Mediterranean. By following the food habits of these populations, we can learn valuable lessons about how to live longer and healthier lives.
While diet plays a crucial role in our longevity, there are other ways we can boost our chances of living a longer and healthier life. According to Harvard Health, eating well, exercising regularly, avoiding smoking, limiting alcohol consumption, and staying hydrated are all important factors for longevity. These may seem like common-sense advice, but they are backed by scientific evidence and can make a significant difference in our overall health and well-being.
Moreover, there are some unexpected factors that can also impact our longevity. For instance, socializing more often and staying optimistic have been linked to a longer life. This highlights the importance of maintaining strong social connections and having a positive outlook on life.
In conclusion, a bowl of vegetables and chickpeas with tahini may seem like a simple meal, but it can have a profound impact on our longevity. By following the diet rules of Dr. Valter Longo, we
