6 Healthy Diet Tips for Living a Longer Life
They say that life expectancy is determined by genetics. The majority of people believe that the genes they inherit are the one and only variable in their life expectancy equation. However, it is only partially true. Genes indeed play an important role in longevity, but environmental factors and individual behaviours take precedence over them. Leading a healthy lifestyle and sticking to a proper diet are the two key determinants of a longer lifespan.
Here, we have gathered six nutrition habits that will help you extend the length of your life.
1. Avoid Over-nutrition
According to the OECD, the Organisation for Economic Co-operation and Development, more than 70% of American citizens are overweight. Over-nutrition is an accelerator of obesity, a disease that causes lots of health problems. With junk food available everywhere these days, it is hard to resist the temptation of having a tasty snack. That said, you can still try minimising the intake of sugar-sweetened beverages, fast foods, candies, coffee and energy drinks.
Cutting down on calories will not only prolong your life but also lead to quick and tangible results. The fewer harmful products you consume, the better you will feel. It is as simple as that. You will also notice that the quality of your sleep will also improve dramatically – you will need less time to fully rest.
2. Develop a Personal Diet
You can find plenty of diets on the Internet these days. Some of them require you to eat only raw vegetables and are aimed at losing weight, while others are protein-based and let you keep your muscles in good shape. However, choosing a diet based on advice from Internet users is not the best idea. Keep in mind that a well-balanced diet can only be developed individually.
In order to pick the most optimal one, you should first contact a nutritionist. Your body is unique; thus, you should get it checked before coming up with a list of products for everyday consumption. If you do not have enough time, you can hire professional writers on freelance websites and get it done remotely. That way, you will end up with a perfectly balanced diet that takes into account your personal needs.
3. Reduce Salt Consumption
The World Health Organization suggests reducing salt consumption to 5 grams per day. Eating less salt prevents you from having high blood pressure and consequently from the risk of having a heart disease. In case you did not know, refined salt and sugar (the two things we consume on a daily basis) are the two prime culprits in obesity. And the worst thing is that it is not that easy to limit salt consumption because the majority of the products we eat, such as snacks, breakfasts, cereals, and frozen dishes, contain it in variable quantities.
For instance, one slice of frozen pizza contains 700 mg of salt. That is almost 1/5 of your daily norm! Of course, limiting your salt intake is hard but not impossible. First, you should make a habit of checking food labels. That way you will be able to see how much salt a particular product contains. Also, try eating more salt-free or lower-sodium foods – less than 1.5 g per 100g of a product indicates that it is suitable for eating.
4. Stay Hydrated
You should drink at least 1.5 litres of water a day to stay properly hydrated. The NHS suggests drinking six-eight glasses of water a day, excluding tea, coffee, and beverages. Water allows your body to regenerate itself faster and prevents skin ageing. It also has a direct effect on life duration – regular water drinkers have fewer diseases. By keeping your body supplied with a sufficient amount of liquid, you will never experience dry skin, accelerated heartbeat, and eye strain. Besides, maintaining water balance helps you stay younger.
5. Consider Including Greek Yoghurt In Your Diet
Greek yogurt is a creamier and denser version of ordinary yogurt. It contains a lot of proteins and fats, thus allowing you to make your diet more balanced. For example, a can of Greek yogurt contains up to 10 grams of protein per 100 grams of the product. After having one, you will not feel hungry for a long time and need any extra snacks.
Greek yogurt is also an optimal choice for those who stick to a low-carb diet. You can also try eating cereals for breakfast – they will keep you energised all day.
6. Cook On Your Own
At first glance, it may seem like a time-consuming and unnecessary activity. The majority of people are used to eating in cafes or fast-food restaurants. However, that entails many negative consequences. By cooking at home, you are able to control the level of salt, proteins, carbs, and calories. The best thing about cooking at home is that you know exactly what the food you eat contains. There is no risk of consuming any unhealthy ingredients or an excessive amount of calories.
Cooking at home also reduces the risk of becoming overweight and helps you control your diet. Make sure you consume only high-quality food which contains enough fats and proteins. Also, make a habit of carrying your food in a container (it will prevent you from buying junk food on the street). Finally, it will improve your overall health condition and help prolong your life.
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