You exercise, eat right and stay socially active and now you’re looking for other anti-aging secrets that can help you live life to the fullest, and extend your life.
Sound familiar?
If so you’ve come to the right place. Following are four scientifically proven ways to add years to your life…
1. Dive into more vitamin D:
Far too many of us are walking around with low vitamin D levels. And those low levels could be shortening our time here on Earth.
Experts estimate that up to 42 percent of American’s could be running low on D.1 Over a billion folks worldwide are believed to be deficient.2,3 And seniors,who tend to spend less time outdoors and whose bodies produce less of the vitamin as they age, are at an even higher risk.
Low vitamin D levels have been linked to depression, heart disease, hypertension, obesity, cancer and Alzheimer’s disease. So it’s really no wonder that they’re also likely linked to a shorter lifespan.
An animal study conducted at the Buck Institute for Research on Aging found that vitamin D can extend lifespans by 33 percent.4 And while more research needs to be done to see exactly how it applies in humans, the vitamin slowed down age-related misfolding of proteins to a crawl.
The researchers say that the study, published in the journal Cell Reports, supports their theory that vitamin D could, ultimately, prolong life. The best way to boost your D levels is to commit to spending 15 to 30 sunscreen-free minutes outside daily with as much as your skin exposed as you can manage. Then head to the shade to protect yourself against burns.
You can also raise your D levels through diet. Some good sources include…
- fatty fish (such as salmon, mackerel and tuna)
- cheese
- egg yolks
- beef liver
You can also take a D supplement. Healthier Talk contributor Dr. Allan Spreen, generally recommends 2,000 IUs of D3 daily, taken with a meal that contains fat to maximize its absorption.
But we suggest you ask your doctor about checking your vitamin D levels to find out what dosage is right for you before taking a supplement.
2. Chomp on more plant proteins:
According to Harvard researchers eating more plant proteins is linked to a longer life. Folks who weren’t living a perfectly healthy lifestyle with at least one bad habit—in other words, just about every single one of us—but who ate more plant proteins had a significantly lower risk of dying, especially from heart disease.
In fact, according to the study published in JAMA Internal Medicine, for every three percent increase in plant proteins in your diet your risk of death plummets by 10 percent.5
Some of the best sources of plant proteins are…
- lentils
- peanut butter (look for one with no added sugar)
- chia seeds
- peas
- quinoa
- fermented soy such as tempeh
- hemp seed
- sun dried tomatoes
- spinach
Plant proteins have been shown to help lower your risk for heart disease and cancer too.
3. Nosh on more nuts:
In some circles nuts have a bad reputation because of their high fat content. But it’s entirely undeserved. Nuts are high in healthy monounsaturated fats that fight disease and keep our hearts healthy.
They’re a terrific source of protein and packed to the shell with important vitamins minerals and disease-fighting antioxidants. And a stack of studies have linked nut eating with a lower risk of a variety of diseases including heart disease and cancer.
According to research published in The New England Journal of Medicine nut eaters were 20 percent less likely to die during two long running Harvard studies, than the folks who avoided nuts.6
To reap the rewards of eating nuts start including them in your daily routine. Shoot for a handful a day.
Looking for ways to include more nuts in your diet? Try these…
- spread nut butter on whole wheat toast, celery or fruit
- toss some nuts into your salad or stir-fry
- encrust your fish or chicken with a crushed nuts coating
And if you’re concerned about fatty nuts making you fat, don’t be. The research shows regular nut eaters are actually less likely to gain weight.
4. Make fish a frequent menu item:
A staggering 95 percent of Americans are low in the anti-aging, omega-3 polyunsaturated fatty acids (PUFAs) EPA and DHA.7 And wild-caught fatty fish such as salmon, mackerel and tuna are some of the best sources of both of these critical nutrients.
According to a study published in the journal Annals of Internal Medicine a diet rich in PUFAs could literally add years to your life.8 The researchers say the folks with the highest omega-3 levels were 27 percent less likely to die from any cause, and an incredible 35 percent less likely to die from heart disease compared to the volunteers who got the least omega -3s.
Other foods that are rich in omega-3s besides fish are…
- Walnuts
- Flaxseed
- Spinach
- Scallops
So even folks who aren’t fish fans (or have eaten their fill of fish for the week) can still boost their levels, and extend their lives.
References:
1. “Prevalence and correlates of vitamin D deficiency in US adults,” Nutrition Research, January 2011, Volume 31, Issue 1, Pages 48–54
2. “Vitamin D Deficiency,” N Engl J Med 2007; 357:266-281July 19, 2007
3. “Vitamin D deficiency: a worldwide problem with health consequences,” Am J Clin Nutr. 2008 Apr;87(4):1080S-6S
4. “Vitamin D Promotes Protein Homeostasis and Longevity via the Stress Response Pathway Genes skn-1, ire-1, and xbp-1,” Cell Reports, Volume 17, Issue 5, p1227–1237, 25 October 2016
5. “Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality,” JAMA Intern Med. 2016;176(10):1453-1463
6. “Association of Nut Consumption with Total and Cause-Specific Mortality,” N Engl J Med 2013; 369:2001-2011, November 21, 2013
7. “U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003-2008,” Nutr J. 2014 Apr 2;13:31
8. “Plasma Phospholipid Long-Chain ω-3 Fatty Acids and Total and Cause-Specific Mortality in Older Adults: A Cohort Study,” Ann Intern Med. 2013;158(7):515-525
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