Staying young in our heart and in our cells can be learned!
Genes contribute only 25% to longevity.
The well-kept secret of centenarians in health are:
- Caloric and carbohydrate restriction
- Diet based on the Mediterranean or Okinawa Diet
- Keep yourself busy – no retirement, but at a slower pace!
- Resilience to stress
- Having an active social life and loved ones
Diet: quantity and quality
Fresh superfoods in the Mediterranean or Okinawa diets
A great way to age well is to eat superfoods packed with nutrients. Foods such as sweet potato, kale, walnuts, quinoa, chia, garlic or hemp are superfoods. They contain a lot of vitamins, minerals, phytonutrients, fiber, good fats and proteins.
Phytonutrients are naturally occurring compounds in foods of plant origin, such as fruits, vegetables, whole grain products and legumes. Acting in combination with other essential nutrients, they have beneficial effects on health. These are antioxidants that protect free radical damage to our cells. They are also hormonal and immune modulators. Finally, they also serve as antibacterial, antiviral or antiparasitic agents.
One can rely on the Mediterranean diet, consisting of many vegetables, legumes, olive oil, fish, herbs and resveratrol in the form of red wine (one per meal maximum) or fermented grapes. Desserts and meats are eaten in moderation! Antioxidants, fatty acids and magnesium are important in this diet, which reduces the premature aging of DNA strands and therefore our cells.
Another proven nutritional approach is the Okinawa diet which is more plant-based (78%) including vegetables (30% of the diet), fish, pork (all parts), potato sweet, fermented soy products and plants, including therapeutic mushrooms (shiitake, maitake, reishi). Antioxidants, omega 3 fatty acids and magnesium are exceptionally high in this diet.
Eating less, especially less carbohydrates and sugars, can increase our cellular regeneration capacity and save the shortening of telomeres that are our DNA strands endings. The more a telomere shrinks, the less we will live long! Caloric restriction helps to maintain one’s healthy weight.
Move and exercise
Whatever the exercise, the important thing is to practice one you like and do it regularly with moderate intensity.
Keep yourself busy
Having projects that are important to us and feel useful in the community is essential to healthy aging. This is what the Japanese called Ikigai. It can be teaching his knowledge, practicing an art or doing tai chi and Qi-gong exercises that are invigorating and perfect for all ages!
Resilience to stress
Resilience is the ability to adapt and pass through stressful trials, grow, with more wisdom and compassion. It is learned through approaches such as cardiac coherence or meditation.
Social and love life
A social network spent with people we love is a guarantee of longevity in health.
Onto a longevity approach for aging well and in health!