Diet Habits: The Real Secret to a Long Life

Blog Category: Health

Reading about many of the health challenges that come with age can get discouraging. While genetics plays a role in your risk of developing health challenges, diet is also a factor in your overall health. Your diet habits are the real secrets to a long life and how you choose to capitalize on them is up to you.

The Real Secrets to a Long Life and Ways to Capitalize

It’s no secret that food and drinks play a significant role in your overall health. And incorporating healthier food and beverage intake can help guide you to better longevity. These tips and tricks can help you improve your diet and live a healthier longer life.

80% Rule

The 80% rule is a way to guide your diet every day. It dictates that you should be eating nutritious, healthy foods 80% of the time, leaving 20% for snacking. This plan focuses on drinking lots of water and eating nutritious foods like:

The 20%  is allotted to indulge in your favorite foods in moderation. This method of eating is often easier to maintain than more restrictive diets which usually limit your intake of carbohydrates and processed foods. Ideally, with the 80% rule, you never have to say, “I can’t eat that,” but rather, “I can eat a little of that.”

Eat Lots of Plants

Fruits and vegetables are the staple of any healthy diet and are key to those looking to live a longer life. The longest-living people in the world focus on diets consisting of plant-based foods. This is often in stark contrast to the typical western diet.

The Okinawa diet is the traditional eating habits of people living in Okinawa, Japan. This unique diet and lifestyle is credited with some of the longest lifespans on the planet. The typical Okinawa diet is low in calories and fat while remaining high in carbs. There is an emphasis on soy products, noodles, pork, rice, and fish. Following this diet may help you increase your intake of plant-based foods.

According to the Centers for Disease Control and Prevention (CDC), only 10% of adults in the U.S. eat the recommended daily amount of fruits and vegetables. If you are looking to live longer, you may want to start looking towards plants as a source of lean protein. 

Some plants that provide lean protein to your diet include:

  • Beans
  • Lentils
  • Soy

Enjoy a Daily Glass of Wine

Some of the healthiest, longest-living people indulge in a daily glass of red wine. However, there are a few caveats to consider before hitting happy hour.

This rule only applies to moderate drinking, defined as one to two small glasses (five ounces or less) per day. This also applies to red wine specifically, as it provides different health benefits than a margarita or beer. It is also worth keeping in mind that many conditions like high cholesterol, high blood pressure, and diabetes can be influenced by alcohol consumption.

Be sure to consult your doctor about drinking daily as alcohol can interact with many medications.

Movement as Medicine

Though this is tangentially related to diet, movement is its own form of medicine. It’s key in assisting in a healthy lifestyle. People who live the longest incorporate daily movement into their schedules.

You don’t have to become a gym nut or join a weekly dance class to incorporate movement into your life, even though those options could help.   It simply means that the healthiest people live lifestyles centered around moving naturally throughout the day. This can include: 

  • Walking
  • Jogging
  • Biking
  • Gardening

Balance

Many centenarians live with a focus on overall health. This means not only eating healthy meals and getting enough activity but also balancing priorities like community and purpose. Spending time with loved ones and giving back to your community can lower stress which helps you live a longer life. Combining what makes you happy with a balanced diet can help you achieve your long-term goal of living a long life.

Now that you’ve gotten in the right mindset for healthier living and better diet habits, how about keeping the positivity going? Download our eBook on how to Improve Your Fitness Over 60!