EATING RIGHT FOR HEALTH & LONGEVITY

Besides physical exercise, healthy diet is one of the 2 pillars our health and longevity rests on. Doing justice accordingly, the U.S. National Institute of Aging recommends a food pattern developed by the U.S. Department of Agriculture. With special reference to healthy Mediterranean style eating. All scientifically validated. Read on to learn more about. 

THE PHILOSOPHY BEHIND

As we know, our health and longevity is resting on 2 basic pillars: physical exercise and healthy nutrition. Leaves us with the question which nutritious food to reach this goal. Especially, as most non-age-related deaths and diseases are the result of ‘chronic’, i.e. unsolved health problems. With heart failure on top of the list, followed by cancer and diabetes.

HEALTHY DIET – SCIENTIFICALLY VALIDATED                  
 

To avoid and get out of this vicious cycle, respectively, we may follow the USDA food pattern as recommended by the U.S. National Institute on Aging. While we cannot cover the whole spectrum of nutrition in this brief chapter, let’s focus at least on following sample of some basic nutrients. 

Whole grains

Refined grain being milled as flour or meal is missing bran and germ, also stripped of equally vital B-vitamins, fiber and iron. On the other hand, whole grain contains these nutrients vital for different body functions such as, inter alia, regulating our immune system, to carry oxygen in the blood just as balancing blood sugar.
 
That’s why, inter alia, the American Heart Association recommends whole grain with high priority. Especially, as heart failure is the no. 1 in our statistics of premature death.    

Fiber

.Equally important, according to the American Heart Association is to consume enough dietary fiber. To manage blood cholesterol and cut down the risk of heart disease – as well as of type 2 diabetes and obesity.

​Doing justice accordingly, whole grain just as vegetables, as well as beans and pulses may be on your weekly menu.

Beans & pulses

Beans and pulses not only contain fiber, but are also a vital source of vitamins and minerals as well as vital protein.
 
As scientifically verified at, inter alia, Purdue University in West Lafayette, IN, and Bastyr University in Kenmore, WA.  

Protein

Based on research at, inter alia, the
 
- University of Minnesota in Minneapolis, MN
- Technische Universitaet Dresden in Dresden, Germany
- University of Birmingham in Birmingham, UK
- University of Exeter Medical School in Exeter, UK
- Emory University in Atlanta, GA
 
protein may not only balance blood sugar for better diabetes management but also for weight management, and is beneficial for our cardiovascular health.

Green leafy vegetables

cording to the U.S. Department of Agriculture (USDA) dark green leafy vegetables are an excellent source of nutrition, based on its content of vitamins, minerals and antioxidants.
 
With special reference to its inherent vitamin K for prevention of osteoporosis and folate to fight cancer.
 
Same source of recommendation (USDA) also promotes ...

Plant foods

... in general as it is not only helpful for weight loss but also in terms of health in general, by cutting down the risk of debilitating health issues such as diabetes and cardiovascular disease.   

Unsaturated fats

... as to be found in, inter alia, in avocados, vegetable oils and ...

Oily fish

... are equally important. Scientifically verified by, inter alia, the
      *   University of Arizona in Tucson, AZ

• University of South Dakota in Sioux Falls, SD
• Pennsylvania State University in University Park, PA
• University of Southhampton in Southhampton, UK,
• Sapienza University in Rome, Italy
• Modena and Reggio Emilia University in Modena, Italy

 
Additionally validated by the U.S. Department of Agriculture.
 
With special reference to its inherent omega-3 fatty acids which may not only reduce risk of cardiovascular disease but also manage early stages of Alzheimer’s and Parkinson’s disease.    

Extra virgin olive oil

Based on international research at, inter alia,

      *    Harvard TH Chan School of Public Health in Boston, MA

• University of Jaen in Jaen, Spain
• University of Padova in Padova, Italy
• University of Seville in Sevilla, Spain
• University of Zaragoza in Zaragoza, Spain
• Universidad de la Republica in Montevideo, Uruguay
• University of Granada School of Medicine in Granada, Spain
• University of Crete in Heraklion, Greece
• University of Navarra in Pamplona, Spain
• University of Freiburg in Freiburg, Germany
• University of Bristol in Bristol, UK

 
this Mediterranean ‘wonder food’ is helpful for our heart, blood pressure and weight management, etc., when added to our diet such as vegetables and salads.  

Water

To drink enough water is not only an asset for weight management. But also to cut down the risk of kidney stones, body overheat, constipation, mood change, etc.
 
According to the U.S. Centers for Disease Control and Prevention (CDC).
 
Even more important – especially for elder people - to avoid dehydration as a risk factor for health issues in general. Based on research at, inter alia,
      *   University of California in Los Angeles, CA

• Radboud University Nijmegen Medical Center in Nijmegen, Netherlands
• Vanderbilt University School of Medicine in Nashville, TN
• University of California in San Francisco, CA
• Birzeit University in Birzeit, Palestine
• University of Iowa in Iowa City, IA
• Edinburgh Napier University in Edinburgh, UK
• Purdue University in West Lafayette, IN
• Bangor University in Bangor, UK
• St. Luke’s International University in Tokyo, Japan
• Brigham Young University in Provo, UT
• University of East Anglia in Norwich, UK  
• University of Liverpool in Liverpool, UK

Coffee 

Moderate consumption of 3-5 cups a day  by adults in general (2 cups in cases of pregnancy and lactating) may cut the risk of

• diabetes type 2
• cardiovascular disease
• Alzheimer’s disease
• Parkinson’s disease

   
According to research at, inter alia, Gazi University in Turkey’s capital Ankara.

Herbs & Spices 

To round up your healthy nutrition, you may also consider following herbs and spices.
 

• Curcumin

 
as part of the historically/biblically belauded herb turmeric is not known for its anti-inflammatory property but for our health in general.
 
Based on research at, inter alia, the Universidad de Granada in Granada, Spain.
 
Just as
 

• Garlic

 
which is anti-inflammatory as well, along with many other antioxidant and antimicrobial benefits.
 
According to research at, inter alia, Shanghai Jiao Tong University in Shanghai and Yat-sen University in Guangzhou - both China – as well as Stellenbosch University in Cape Town, South Africa.
 

• Ginger

 
with its anti-inflammatory power especially during our aging process, along with preventing oxidative stress.
 
Based on research at, inter alia, Universiti Kebangsaan Malaysia Medical Centre in Kuala Lumpur, Malaysia.
 
Leaves us finally with the question, 

WHICH KIND OF FOOD TO LIMIT/AVOID

• Processed food

 
Ultra-processed food may increase the risk of many different and debilitating diseasaes such as, inter alia, cancer, depression and irritable bowel syndrome.
 
According to research at, inter alia, Deakin University in Geelong, Australia, and Bjorknes University College in Norway’s capital Oslo.
 
This comes even worse with red and processed meat, raising the mortality rate.
 
Based on research at, inter alia,
- Harvard T.H. Chan School of Public Health & Harvard Medical School in  Boston, MA
- Fudan University in Shanghai & Huazhong University of Science and Technology in Wuhan – both
   China
- Ohio University in Athens, OH
- Universidad Autonoma de Madrid in Spain’s capital Madrid  

• Sugar

 
Dietary sugar, high fructose corn syrup and dextrose may well harm our cardiovascular system.
 
According to research at, inter alia, the University of California in Davis, CA.
 
Even worse:

• Sugary drinks

 
which, according to the U.S. Centers for Disease Control and Prevention (CDC) may elicit, inter alia,

- heart disease
- diabetes type 2
- kidney disease
- weight gain/obesity
- non-alcoholic liver disease
- gout
- tooth decay

IN A NUTSHELL 

Besides physical exercise, healthy diet is one of the 2 pillars our health and longevity rests on. Doing justice accordingly, the U.S. National Institute of Aging recommends a food pattern developed by the U.S. Department of Agriculture. With special reference to healthy Mediterranean style eating. All scientifically validated.  

HAVE AN UNSOLVED HEALTH PROBLEM?

For more blogs go to
 
WWW.NATURALONLINEDOCTOR.COM
 
and read our books

Manage Cancer Treatment Side Effects Naturally

Book of Natural Health Vol 1

Book of Natural Health Vol 2 

DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.