I have always had trouble understanding the meaning of life and death. I mean, I do understand, but I can’t accept the fact that some people live till 100 and others die in their 20s to 50s. Believe it or not, but I am so afraid of death that I am ready to look for that Fountain of Youth my entire life.
I monitor my eating habits, do regular exercise and consult researchers and doctors regularly. My goal is to add years to my life and I am sure I will reach it and live more than 100 years. Why? Because I stick to these seven eating habits recommended by many doctors and researchers.
1. Never eat carbs alone
Carbohydrates can wreak havoc on your blood sugar, increasing your risk for diabetes, heart disease, and high blood pressure. It does not mean that you should eliminate carbs from your eating plan. Your body still needs healthy carbs, as well as healthy fat and protein to keep your blood sugar at bay. If you want to live longer, consume carbs with protein or healthy fat, but never eat it alone.
2. Watch out for hydrogenated fat
Dieters shy away from anything that contains fat, but there is a huge difference between healthy fat and trans fats. Healthy fat is vital for your brain, while hydrogenated fat (or trans fats) can lead to many health problems and shorter life. Margarine, processed oils, shortening, baked goods and some processed foods are all high in trans fats.
Read also – 8 Easy Tips for Making Your Meals Healthier
3. Fill half your plate with color
When the body does not get enough nutrients and phytonutrients, it can’t work properly. No matter what you put on your plate, make sure you add some colorful foods too. Leafy greens, vegetables, and fruits are loaded with phytonutrients, vitamins, minerals, antioxidants, and fiber. Plus they have anti-inflammatory and cancer-fighting properties.
4. Monitor your drinking habits
You might be wondering: What are the drinking habits? Let me explain. Alcohol is a great mood booster. Coffee or black tea is a quick energy booster. Energy drinks and diet soda are definitely unhealthy. But, all those drinks are slowly shaving off your already short life.
According to the data from official sources like the National Highway Traffic Safety Administration, the U.S Centers for Disease Control and Prevention (CDC), and the Substance Abuse and Mental Health Services Administration, drinking up to two alcoholic drinks daily cuts 23 years off a life.
Alcohol increases inflammation that is associated with many chronic diseases, including heart disease. So, it sounds like a good reason to switch to plain water, lemon water, green smoothies, or matcha green tea.
5. Add up to 25 grams of fiber per day
We, women, need 25 grams of fiber per day. By increasing your fiber intake to 50 grams, you can add a few years to your life. Fiber helps to control blood sugar, improve heart health, reduce your stroke risk, prevent irritable bowel syndrome and hemorrhoids, lower the risk of gallstones and kidney stones, and is vital for skin and hair health. Beans, berries, vegetables, seeds, nuts, and whole grains are some of the best sources of fiber.
6. Boost your omega-3 intake
Though there is no set standard for how much omega-3 fatty acids we should consume each day, including the omega-3 foods in your weekly eating plan is an effective way to ensure you get enough omega-3 fatty acids. Flaxseeds, dark leafy greens, beans, cabbages, seaweed, winter squash, and walnuts are all good sources of omega-3 fatty acids.
Read also – 6 Types of Nutrients Your Body Needs
7. Get rid of junk
Junk foods are delicious and wallet-friendly, but not healthy. Even though I truly believe that we deserve to eat whatever we crave (because we live once so why not?) sometimes we should sacrifice our food desires for longer life.
Junk foods affect sugar, slow down metabolism, cause obesity, and increase your heart disease risk. If your eating plan mainly consists of processed foods, it is time to clean up your pantry.
Change your eating habits and enjoy a healthier and longer life. The habits mentioned above are among the most important ones that add years to our lives. What are the habits that you feel you need to change or adopt?