Key Messages
How To Eat For A Long And Healthy Life
If you’re looking for the secret to a long, healthy life, the answer is simpler than you think.
By making changes to your diet that are backed by scientific evidence, you can make sure that your body is getting exactly what it needs and prevent or delay any potential diseases or illnesses.
You don’t need to make drastic changes either; small additions like adding one meal containing meat for vegetarians or eating more nutrient-rich foods such as blackberries can have a significant impact on your overall health.
And if you’re looking for maximum flavor, try adding oregano or other herbs for a delicious kick!
Eating healthily doesn’t have to be boring either – mix and match different foods and flavors in order to get the most out of every meal.
By following these simple rules, you’ll be well on your way towards living a longer, healthier life.
From Eating Unhealthy Food To Taking Prescription Drugs: The Short-Sightedness Of Us Medical Professionals
When it comes to the biggest cause of premature death, poor diet is often overlooked by the medical industry.
But studies have shown that it is a primary culprit.
Take, for example, a study published in the American Journal of Medicine.
It found that despite being assessed as healthy right up until their deaths, a large percentage of people over 100 died from diseases rather than simply old age.
The primary issue was food: red meat, dairy products and processed foods consumed in the typical American diet are bad news and can increase your risk of heart disease, diabetes and other chronic ailments.
Furthermore, going by Japanese-American case studies which adopted US eating habits, these individuals seem to be at greater risk of experiencing heart troubles as early as 40 than their counterparts in Japan at 60.
Sadly, this pattern continues today too – with less emphasis on nutrition education even now amid medical professionals.
In fact, just 25 percent of all US medical schools offer even one course in nutrition – which is 37 percent lower than 30 years ago!
It seems like prescription drugs continue to remain more important than nutrition with doctors concerned more with pain management and end-of-life care rather than stopping people from getting sick in the first place.
It’s high time we paid attention to this sobering truth and devoted our focus on learning about better nutrition if we wish to escape premature death due to poor dietary choices!
Plant-Based Diets Can Revolutionize Health Care By Reversing And Preventing Disease
The evidence is clear: a plant-based diet is an incredibly effective way to treat and reverse health conditions in many cases.
Take the China-Cornell-Oxford Project of the 1980’s, for example.
In rural China, there was an inverse correlation between eating a plant-based diet and experiencing heart disease.
What’s more, in Guizhou Province, where animal food consumption was among the lowest in all of China, not one death from coronary heart disease was found among men under 65.
What’s even more incredible is that not only are plant-based diets more effective than drugs at preventing illness but they can also help to reverse existing medical conditions – something conventional medicine has yet to achieve.
Pioneers Nathan Pritikin and Dean Ornish put patients with advanced heart disease on a plant-based diet similar to those traditionally enjoyed by some populations in Asia and Africa – after just 15 years these people saw an impressive reversal of their condition with the plaque that had built up in their arteries being dissolved away!
In comparison to these natural treatments, doctors prefer to prescribe drugs such as Lipitor (a statin drug meant to lower cholesterol).
This drug has potential side effects including liver and muscular damage as well as increased chances of developing diabetes despite its status as the financially most successful prescription drug ever – while having none of the risks associated with a whole foods plant-based diet.
Discover The Power Of Berries In Your Diet: Supercharge Your Health With Antioxidants And Disease-Fighting Properties
The benefits of eating lots of fruit are well-known and widely studied.
One popular saying is “an apple a day keeps the doctor away,” but getting four servings of fruit each day helps even more.
And adding berries to the mix can be especially beneficial for your health.
Numerous studies have found that consuming berries can help deter cancer, improve lung function, prevent Chronic Obstructive Pulmonary Disease (COPD), and boost the immune system.
Berries are known to contain powerful antioxidants, which may explain their ability to fight disease and ward off illness.
For example, a 2014 study involving fourteen patients who ate black raspberries over nine months saw their number of colon polyps halved, indicating an impressive antioxidizing effect.
Plus, they boast ten times more antioxidants than other fruits – apples only contain 60 units while a cup of blackberries contains 650!
Beyond cancer prevention, fruit in general (but especially berries) have been linked to improved lung functioning, meaning that even just one extra serving per day could result in a 24 percent decrease in the risk of COPD.
And the natural sugar in fruit does not correlate with weight gain like added sugars do; in fact, it can balance out insulin spikes caused by foods high on the glycemic index such as white bread.
So loading up on fruit is a great way to get valuable antioxidants, reduce risk for major illnesses and take care of our bodies inside and out!
Benefits Of Eating Leafy Greens And Cruciferous Vegetables For Overall Health
Vegetables are vital to a healthy diet.
From leafy greens to cruciferous options like broccoli, kale and cabbage, there’s no denying the many benefits that consuming these nutrient-packed foods can offer us.
Researchers have even found that consuming whole vegetables can help protect our cellular telomeres – essential for keeping our DNA in check and being able to live longer and healthier lives.
Moreover, certain veggies such as broccoli have been proven capable of reducing damaging DNA mutations in longtime smokers who eat it frequently.
Kale is also a powerful anti-inflammatory food which has been linked to reduced cholesterol levels after just three months of consumption!
In order to reap the maximum benefits from eating veggies, it is recommended that you should consume five servings per day; of which two should be leafy greens, one should be cruciferous vegetables, and the other two should come from carrots, mushrooms or beets.
Cruciferous vegetables need to be eaten raw to preserve their cancer fighting properties, but chopping them up prior to cooking will still activate its enzyme responsible for forming sulforaphane which binds with heat over 40 minutes.
If you don’t like the taste of greens solo – why not hide them in a delicious fruit smoothie instead?
No matter how you choose to eat your vegetables, there’s no denying that incorporating it into your daily diet plan is mandatory for achieving optimal health!
Unlocking The Power Of Beans And Whole Grains: The Path To A Healthier Life
Beans and whole grains can be great for your health, and they’re not just a carb-heavy food.
They offer a range of benefits that go beyond just providing energy – they contain proteins and fibers that can provide numerous health benefits.
For example, the American Institute for Cancer Research recommends eating beans or legumes with every meal since they offer an animal-free protein with added benefits like fiber.
And if you don’t like soy, there are plenty of other options like navy and pinto beans which can also reduce bad cholesterol levels.
Lentils are another great choice of legumes – they act as prebiotics to help lower sugar spikes after meals, relax the stomach and slow sugar absorption rate.
And if you don’t have time to soak dried beans, you’re in luck – canned beans are just as healthy but it’s important to get sodium-free versions so key nutrients aren’t lost along with the brine.
Whole grains on the other hand are incredibly beneficial too – research has shown that people who consume them on a regular basis live longer lives!
Not only can they cut the risk of heart diseases, type 2 diabetes, obesity and even strokes, but those with more colour tend to contain higher antioxidant content as well.
There really is no reason why anyone should be put off by whole wheat pastas either – thanks to technology improvements in taste, there’s nothing to fear anymore!
In conclusion, it’s clear that regularly incorporating both beans and whole grains into your diet is very beneficial for your overall health – simply make sure you get the right kind without excess sodium when it comes to canned variants!
Nuts And Seeds: Nature’s Answer For Health, Nutrition And Even Viagra?
Nuts and seeds are amazing sources of nutrition, which is why they’re so important to include in your diet.
Clinical studies have shown that consuming a single serving of nuts or seeds per day can make a big difference when it comes to preventing and fighting disease.
This is backed up by the Global Burden of Disease Study which revealed that normal levels of nut and seed consumption could save 2.5 million lives annually!
Not only that, but research has found that eating just a quarter cup of any seed (like chia, hemp, pumpkin, sesame or sunflower) can lower cholesterol levels faster than statins!
Plus – don’t let their high fat content fool you – you won’t gain weight from adding nuts and seeds to your diet.
In fact, these foods have been found to actually boost your body’s fat burning metabolism.
Walnuts are also especially nutrient dense; containing antioxidants as well as omega-3s which have many health benefits on their own.
Furthermore – even pistachios can serve as a substitute for Viagra!
Eating three to four handfuls of these nuts will increase blood circulation around the male genital area, helping with erectile dysfunction.
So overall – ensure you get enough nuts and seeds in your daily diet – your body will thank you for it!
The Power Of Herbs And Spices: Taking A Teaspoon Of Turmeric Could Help Fight Cancer And Improve Cognitive Function
Herbs and spices can make healthy foods even more beneficial.
Just think about adding a single teaspoon of oregano to a bowl of whole wheat pasta, tomato sauce and broccoli.
Those 150 antioxidants in the mix now jump up to 300 antioxidants!
What’s more, research has found that spices like cloves, cinnamon, oregano and nutmeg inhibit the enzyme monoamine oxidase which can trigger depression – something drugs attempting the same feat cannot do without potential side effects such as brain hemorrhages.
But of course, turmeric is the ultimate victor when it comes to health benefits – especially its prime use being cancer prevention.
Turmeric contains curcumin which acts as an intense disease-fighter against colon, lung and pancreatic cancer.
A quarter teaspoon either fresh or dried is suggested per day consumption.
And seeing as turmeric does leave the body quite quickly, adding curcumin into your routine by way of curry powder may be your best bet for maximum health benefits – that’s why you don’t see Indians facing colorectal or lung cancer nearly as often!
Although, if gallstones are a concern of yours or someone else’s (and potentially kidney stones to a lesser degree) then consumption should be monitored closely due to turmeric encouraging the pumping action of the gallbladder which tends to create pain amongst sufferers.
That being said, those with kidney stones should limit their intake since turmeric contains oxalates – though simple black pepper can reduce this process!
Drinking Water, Coffee And Tea: The Best Choices For Keeping Hydrated
When it comes to choosing a beverage, water is the undisputed king.
Not only does its consumption by adults need to be increased, but also the Beverage Guidance Panel argues that it should rank number one on their six-tier scale.
It’s essential for our bodies and can come from various sources including other drinks, fruits, and vegetables.
While there are some other beverages that are beneficial in moderation — such as coffee and tea — most others are best avoided due to the adverse health effects they can cause.
For example, milk has been linked to prostate cancer and soda ranks lowest on the scale.
Even beer — which accounts for fourth largest source of antioxidants for average Americans — still contains 100 times fewer antioxidants than fresh blueberries.
So as we can see, when it comes to drinking something healthy, water reigns supreme!
With its powerful hydrating properties, make sure you make H2O your go-to beverage and you’ll be able to reap the many health benefits it has to offer.
Find Balance Between Exercise And Eating To Protect Your Health
The saying that “you are what you eat” is truer than ever when it comes to achieving a long and healthy life.
Coupling a healthy diet with regular exercise is the key to a longer, healthier life according to research by the American Cancer Society.
Their 14 year study found that men who sat around for six hours or more each day were 20 percent more likely to die than those who sat for three hours or less.
And it held true even if they went running or swimming an hour each day!
These sedentary lifestyles have had drastic effects on our health over the years, with two-thirds of all American adults being overweight and childhood obesity tripling in just 30 years.
To counteract this, Americans need to walk two hours more every day in order to burn off the extra calories they’re consuming.
Fortunately, just 90 minutes of moderate exercising – such as hiking and fast walking – or 40 minutes of intense exercise – such as basketball and circuit weight training – can greatly improve your overall health and longevity.
In fact, research published in the International Journal of Epidemiology has found that one hour of walking per day can reduce mortality rate by 24 percent!
So remember: A balanced diet paired with regular exercising is the recipe for achieving a long life with good health.
Wrap Up
The final summary of How Not to Die is simple: switching to a plant-based diet can help you live longer and healthier.
The key to making this change is staying on track with your balanced plant-based diet.
You can do this by cooking creatively, monitoring what you eat and consuming more nuts, seeds, spices, whole grains and fruits.
If you need help with tracking your Eaten Daily Dozen servings, don’t worry!
You can download the author’s app – Dr.
Greger’s Daily Dozen – for just that purpose.
Implement these changes in your life and you’ll be sure to find yourself living a healthy and balanced lifestyle that can prevent or even reverse serious conditions like heart disease or cancer.
