How To-7: "How to Eat for Longevity"

How to Eat for Longevity

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A proper nutrition helps prevent premature aging. In addition to it boosts the immune system.

Steps

The immune system is vital to repair and maintain body tissues and keep organs working for Wounds heal fast in any part of the body. Nutrition is considered by many the core of alternative medicine On the other hand a weak immune system would compromise the individual’s health to a great extent. A good nutrition Improves cardiovascular function. Besides exercise, weight control, not smoking and other factors, nutrition plays an important role in the preservation of health. It is mother nature’s medicine Food also rebuilds brain power. It renews brain cells that make it possible to preserve the ability of reaction time, perceptual speed, and fluency with words to mention a few. In conclusion a healthy diet is essential to live a longer, productive and happy life.

A wholesome diet.

1. Food supplements
2. Vegetables
3. Meat
4. Milk
5. Fruits
6. Oils.
7. Grains
8. Get whole grains only. Complete kernels, germ, and endosperm.
9. See examples:
10. Brown rice
11. Bulgur. ‘Cracked wheat’.
12. Oatmeal
13. Whole corn kernel
14. Whole wheat flower
15. Eat vegetables raw or slightly cooked. Vegetables lose
16. Vitamins and other nutritional properties as they are cooked at high temperatures. It is always best to serve meals made from Fresh ingredients. Not frozen or canned ingredients. Include the following categories:

I. Dark green vegetables.

1. • Spinach
2. • Broccoli
3. • Water crest and more.

II. Orange vegetables.

1. • Pumpkin and more
2. • Carrots
3. • Acorn squash

III. Dry beans and peas.

1. • Soy Beans
2. • Black beans
3. • Split peas.

IV. Other vegetables.

1. • Artichokes
2. • Asparagus
3. • Bean sprouts
4. There is a large variety of delicious colorful fruits. Their fine aroma,
5. AND flavors make them most desirable.

V. Fruits.

1. • Avocado
2. • Melon
3. • Apples
4. • Apricots
5. • Grapes
6. • Grapefruit
7. • Blueberries
8. • Avocado
9. • Mangoes
10. • Lemon
11. • Bananas
12. • Cantaloupe
13. • Honey dew

VI. Milk.

1. Select fat-free or low-fat milk, yogurt, and cheese. If You must avoid lactose, you may wish to chose soy milk. Soy Milk is available in most food stores.

VII. Meat.

1. When possible avoid red meat consumption. And when you do, select the leanest cuts. Note: When cooking stew, boil the meat and discard the greasy water before stew preparation. This detail prevents the accumulation of unnecessary fat in the body. Always remove the skin of chicken before cooking. There is usually a thick layer of fat under it.

VIII. Oils.

1. Allow me to mention here the fact that in many cases you don’t need to add oil to your daily diet. You and your family receive the oils from beans, avocados and nuts. Again if you must use oil, do it sparingly.

IX. Food supplements.

1. Minerals.
2. Calcium.
3. It is essential to almost every function of the body. The most abundant mineral in the body. The average man has about three
4. pounds of calcium and the average woman, has holds two pounds. A great portion of the calcium is stored in the skeleton. And when you don’t take calcium orally as a food supplement, your body borrows it from the bones, making them more prone to brake when you fall. This is why one must supply calcium every day. And one must do this throughout the lifetime. Especially necessary during the Growing years, during pregnancy, and breast feeding. The lack of calcium in combination with the presence of high sodium may lead to a high risk of hypertension. Plus lack of calcium can cause the loss of calcium from the bone (especially in the jaw and the backbone), which can give structural deformities. Plus, deficiency of calcium can cause extreme nerve sensitivity, muscle spasms, and muscle cramps. Calcium is one of the main food supplements required for your good health. In short, you must include this mineral in your food supplements.
5. Vitamins
6. B-9 Folacin. Folic acid is essential for DNA synthesis and growth of the cells also is important for red blood cell formation. It helps in energy production as well as the formation of amino acids. Folic acid is essential for forming HEME. By the way, ‘Heme’ is the substance with iron in hemoglobin. This substance is vital for oxygen transport. It makes possible the division of healthy cells and multiplication. Also plays a roll as coenzyme for RNA and DNA synthesis. B-9 Folacin is also required for protein metabolism and in treating anemia. Good digestions are possible in part to folic acid. What’s left to say? It is also basic in the rejuvenation of the nervous system plus works at improving mental as well as emotional health. Folic acid is very important in the development of the nervous system of a developing fetus. In conclusion this nutrient may be effective in treating depression and anxiety. What are the symptoms of B-9 deficiencies? Diarrhea could be a symptom of shortage of folic acid. The same goes for heartburn and constipation. In addition, the mother to be should by all means include this food supplement in her diet since deficiency of folic acid on an unborn baby may increase the risk of the baby being born with spinal bifida and other severe deficiencies in the nervous system. I will go as far to mention that when there is a deficiency of folic acid, you might suffer from low energy, acne, a sore tongue, cracking in the corners of the mouth. I hope the aforesaid shall be convincing enough for you to go ahead and include in your diet B-vitamin as one of your food supplements. After all your good health is your family’sprimary concern.
7. B Vitamin.
8. There are eight individual vitamins in the B vitamins group. We often call them B-complex. The B vitamins work together to enhance the metabolism, to improve the immune system and the nerves. Vitamin B keeps the skin and muscles in a healthy condition, encouraging the cells to grow and multiply.
9. Vitamin B1 – Thiamine is important in the production of energy.
10. Vitamin b2 – Riboflavin, needed by the body for health, growth and human reproduction. Present in lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and milk.
11. B3 – Niacin. A deficiency of niacin causes pellagra. The symptoms include inflamed skin, digestive troubles, and mental infirmities.
12. B-6 Pyridoxine. Helps the immune system. Contributes to maintain normal brain functions and in the formation of red blood cells. It is also important in the chemical reactions of proteins. The more protein we eat, the more the body uses Pyridoxine.

IX. Water.

1. It is possible to be overfed and and undernourished at the same time. One of the functions of water is to transport the nutrients throughout the entire body, including the brain, eyes and bones.
2. Now most physicians are prescribing nutritional changes, food supplements, and stress reduction excersise for health maintenance.

Tips

• The human body needs an average of 8 glasses of water per day.

Warnings

• Consult your Doctor before starting a diet program.

Things You’ll Need

• Be always health consious.

Related wikiHows

• How to Achieve Great Exercise Results

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Health Tips-4: "Eat Less, Live Longer!"

Evidence has been accumulating since the 1930s that calorie restriction – reducing energy intake below energy expenditure – extends lifespan and delays the onset of age-related diseases. CALERIE(Comprehensive Assignment of Long-term Effects of Reducing Intake of Energy), a study sponsored by America’s National Institutes of Health took 48 men and women aged between 25 and 50 and assigned them randomly to either a control group or a calorie-restriction regime. Those in the second group were required to cut their calorie intake for six months to 75% of that needed to maintain their weight. The study is a landmark in the history of the field, because its subjects were either normal weight or only slightly overweight. At a molecular level, CALERIE suggests that these advantages are real. They showed drops in body temperature and blood-insulin levels – both phenomena that have been seen in long-lived, calorie-restricted animals. They also suffered less oxidative damage to their DNA.

The search for a drug that will stave off old age is itself very old. Scientists are trying to find a drug that will mimic the effect of calorie restriction. There is a family of enzymes called sirtuins, which act both as sensors of nutrient availability and as regulators of metabolic rate. These might provide the necessary biochemical link between starving and living longer. Some plant-derived molecules are known to activate sirtuins in yeast. One of these molecules, resveratrol, has increased the maximum lifespan of a small fish by 60%. However, some of these molecules are already in clinical trials for safety.

(Excerpted from “Manorama Yearbook 2007)