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How to Live a Long and Healthy Life: 20 Diet & Lifestyle Tips
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Table of Contents:
Introduction................................................................................................................................... 4
Longevity Tips .............................................................................................................................. 4
Inflammation .................................................................................................................... 4
The 4 I’s to ageing ........................................................................................................... 5
i. Injury ............................................................................................................................. 5
ii. Infection ........................................................................................................................ 5
iii. Irritation ........................................................................................................................ 6
iv. Imbalance ..................................................................................................................... 6
Swapping out bad foods ................................................................................................... 6
i. Chocolate ...................................................................................................................... 7
ii. Ice Cream ..................................................................................................................... 7
iii. Bread ............................................................................................................................ 8
iv. Salt ............................................................................................................................... 8
Avoid Sugar ..................................................................................................................... 8
Avoid Processed Foods ................................................................................................... 9
Eat Nutritious Foods ......................................................................................................10
Eat Foods with Different Flavours ..................................................................................10
Consume A High Mineral Diet ........................................................................................10
i. Seaweed .....................................................................................................................11
ii. Magnesium .................................................................................................................11
iii. Zinc .............................................................................................................................11
Eat Iron Rich Foods .......................................................................................................12
Eat a Lot of Legumes .....................................................................................................12
Consume a High Plant Based Diet .................................................................................12
Prebiotic and Probiotic Foods .........................................................................................13
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Remove Refined Foods .................................................................................................14
Reduce Caffeine Consumption .....................................................................................14
Importance of Omega-3 .................................................................................................15
Reduce Stress in Life .....................................................................................................16
Benefits of Bone Broth Soup ..........................................................................................16
Goji Berries ....................................................................................................................17
Vitamin D .......................................................................................................................18
The 4 Pillars of Longevity ...............................................................................................19
i. Spiritual connection ....................................................................................................19
ii. Exercise/Movement ....................................................................................................19
iii. Have a purpose ..........................................................................................................19
iv. Eat to Thrive ...............................................................................................................19
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Introduction
People in certain areas of the world are living well over 100. Some areas average
120 years old. It is about health span rather than focusing on life span. This book will
aim to look at the causes that are the leading cause of ageing and how we can adopt
these healthy life habits to live to 100 years plus. We will look at the foods and habits
that the longest living people in the world are eating in places such as Sardinia Italy,
Loma Linda California, Costa Rica, Greece and Okinawa Japan.
In the previous hundred years, the life expectancy of the normal individual has increased
by around 50% because of progressions in science, modern medication, and the
importance and significance of good hygiene.
A great many people picture themselves ageing effortlessly and living a long, happy life
surrounded with great friends, family, and a lot of activities. While this is something that
many individuals long for, it is hard for many people to live and eat healthily.
Longevity Tips
Read the following twenty diet and lifestyle habits that you can adapt in your daily life so
you too can live over 100 years of age and still be healthy and happy.
Inflammation
Inflammation is the leading cause of ageing as well as to every single disease state.
Chronic inflammation in the body and gut that goes on and on will lead to ageing cells,
poor physical body functions, chronic diseases and decreased lifespan. Inflammation is
the cause of diseases such as; arthritis, bursitis, colitis, dermatitis.
Human ageing is characterised by chronic, low-grade inflammation, and this phenomenon
has been termed as “inflammageing”.
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Low level chronic inflammation, directly correlates with the increase in such illnesses as
metabolic syndrome, diabetes, cardiovascular disease, autoimmune diseases,
dementia, macular degeneration, chronic obstructive pulmonary disease (COPD), renal
disease, osteoporosis and cancers.
The 4 I’s to ageing
Inflammation is caused by “injury, infection, irritation, imbalance” (The 4 I’s) which
is linked to every single disease state. Ageing is a dynamic degenerative process
caused by inflammation. Various mechanisms have been researched that endeavor to
determine the part of constant aggravation in ageing which include: redox stretch,
mitochondrial damage, immunosenescence, endocrinol senescence, epigenetic
modifications, and age-related infections. There is no one single contributing factor to
ageing, rather it is a combination of various things.
Ageing is an continuous complex change in the body that results from ecological,
environmental, hereditary, dietary and epigenetic factors in various cell and tissues and
their cooperation throughout life. "Inflammageing" portrays the poor quality, perpetual,
systemic aggravation in ageing.
i. Injury
When we get injured and suddenly stop our exercising routines, hobbies and moving like
we used to, this leads to cellular decline in the body, where muscles get stiff with time
and less mobile, flexible and therefore contributing to ageing. Therefore, even after an
injury we should attempt to return to our regular exercise routines as soon as possible to
assist in recovery, mobility and flexibility.
ii. Infection
When we get a bad infection suddenly, this triggers an immune system response, which
if left untreated properly leads to long term inflammation. We need to take additional
supplements, such as Vitamin C, D, get lots of rest and drink plenty of water to reduce the
infection and return to optimal health as quickly as possible.
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iii. Irritation
Irritation is caused by toxins in our external environment, as well as the irritations that
come from food allergies. Food allergies or food intolerances is something totally within
our control. We can swap out bad foods for better alternatives. If we are allergic or
sensitive to certain foods this can cause long term irritation in our gut microbiome and
caused inflammation. It’s so important that you feel that your food is delicious and that you
love what you eat and it is not causing any known side effects.
Other external environmental toxins we can minimise include; tobacco smoke, aerosols,
anti-corrosives, rubber products, herbicides and pesticides, preservatives, textiles and
fabrics, plastics, mercury and dust. Limit these exposures as much as possible.
iv. Imbalance
When we have an imbalance caused by nutritional deficiencies in our body this can also
lead to ageing. Imbalances in certain types of fats, essential minerals, for example; iron,
zinc, magnesium as well as vitamins such as vitamin B, C and D, can cause hormonal
and mood imbalances. Women with declining estrogen and progesterone hormones as
well as thyroid results in the body putting on weight within a few months and rapid ageing.
Therefore, take a blood test and ensure your levels are adequate, if they are sub-optimal
take the appropriate supplements or add them into your diet with the right foods.
Swapping out bad foods
Swapping out bad foods which cause inflammation and replacing good beneficial foods
will greatly improve your health, reduce weight, slow down the ageing process and give
you better mental clarity and focus. Eating too much inflammatory foods cause chronic
illnesses such as diabetes, high blood pressure, high cholesterol, Alzheimer’s and weight
gain.
Swap the following foods out of your diet and replace with these more beneficial ones.
Over time your body will thank you for it and you will feel healthier.
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i. Chocolate
Conventional milk chocolate is usually high in sugars, contains trans fats, hydrogenated
and is hard on your system which causes inflammation and weight gain. Opt for natural
original chocolate made from raw cacao, or extremely dark chocolate. This type of
chocolate is high in anti-oxidants, has been proven to be good for the brain, prevents
memory decline, and can help reduce heart disease by one third. Raw dark chocolate
contains over 70-80% cocoa butter, that’s the fat percentage that you want to be leaning
towards, because that has that wonderful monounsaturated fat.
Dark chocolate is also protective to your heart. You are 22% less likely to suffer a stroke
if you consume rich amounts of the right chocolate which is beneficial for you.
Raw cacao is very intense, not too sweet, due to about 400 polyphenols that are in it.
When we are talking about the health advantages of chocolate, this is the chocolate we
are alluding to.
When selecting chocolate, opt for the ones with the higher cacao percentage and lower
sugar content. The darker the chocolate, the higher the cacao content. Avoid all highly-
refined chocolate.
ii. Ice Cream
Reduce the intake of conventional ice-cream and switch to a coconut ice cream or make
your own sorbets. Normal ice-cream that you typically buy in shops are high in sugars and
unhealthy. In Chinese medicine ice cream is considered the “triple yin death” (it is cold,
mucus forming and high in sugar) therefore leading to inflammation. Switching to healthier
alternatives made from coconut cream or natural fruits actually helps preserve memory,
satisfies the cravings and better on the gut. Coconut ice cream is a powerful source of an
extraordinary kind of fat called medium-chain triglycerides (MCT), which once ingested,
instantly get changed into energy by the liver, making MCTs a reasonable consistent
source of energy, especially for physically active people. Since these fats are promptly
handled upon ingestion, there is a low chance of it getting stored as fat. It makes this
luscious treat perfect for those looking to lose weight and also great for athletes.
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MCTs have been found to raise ketone body levels also. It is fundamental to note that the
cerebrum has glucose as its primary wellspring of vitality. People with family history of
Alzheimer's Disease, in the interim, experience difficulty preparing glucose.
Coconut ice cream has quantifiable measures of lauric acid, as well, a known antibacterial
and antifungal properties. Additionally, this lavish treat's main ingredient which is
coconut milk renders heart-defensive advantages also. Coconut also helps to
diminishes the LDL cholesterol in the body.
iii. Bread
Explore alternatives to white conventional bread. Switch to healthier alternatives such as
sourdough, gluten free bread or make your own and add psyllium husks, flax seed, chia
seeds to your loaf, which are high in fatty fibrous substances that fill you up. Remove
wheat gluten, as this causes inflammation in the gut, causing leaky gut and food
sensitivities and intolerances.
Most breads are low in fat and high in sugars, sweet breads, like raisin toast, banana
bread, muffins and pastries should be avoided, as they contain wheat gluten, are high in
calories, sugars and fats and contain no nutritional benefits to the body.
iv. Salt
Salt can reduce cortisol, reduce your stress response, and recharge every cell in your
body. Do not be scared to have salt in your diet. Just opt for the right type. Table salt
(iodised salt) robs your body of minerals! It is the worse type of salt.
Use pink Himalayan sea salt which has over 65 different trace minerals, helps to recharge
the body, give you energy, makes the brain work and fuels the body. It is a great electrolyte
our bodies need. Therefore, do not deprive your body of salt, just use the right kind.
Avoid Sugar
Sugar is the single biggest cause of inflammation in the body. It is the biggest cause of
ageing at the cellular level. The World Health Organisation recommends only 6-8
teaspoons (26g) of sugar a day. The average adult consumes around 27 teaspoons a
day, that is almost 5 times the recommended daily intake recommended by WHO
Restricting your sugar intake is the key to living a long healthy life.
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Excess sugar leads to many diseases including diabetes, heart disease, depression and
anxiety and Alzheimer. It is the main cause of stress in our body.
Sugar is highly addictive, similar to heroin and 8 times more addictive than cocaine! It is
one of the most addictive and deadly narcotics out there yet it is readily available and
legal. This is because it causes large amounts of dopamine to be released in the brain.
That is why people become highly addicted to sugar. In obese people, they need to
consume even more sugar to get the same effect. Sugar is the MOST dangerous drug of
the modern times which is still easily accessible everywhere!
Avoid processed sugars and the hidden sugars in sauces, bread, salad dressings, canned
tuna, canned vegetables, biscuits, yoghurt, sugary drinks. There is also over 60 different
names for sugar! Read the labels carefully and avoid common names for sugar such as:
agave nectar, cane juice, cane sugar, dextrin, dextrose, fructose, fruit juice, glucose,
HFCS (High-Fructose Corn Syrup), malt syrup, maltodextrin, maltose, palm sugar,
saccharose, sucrose, syrup.
Avoid Processed Foods
Avoid highly refined processed foods. These are processed and packaged foods.
This is the main reason why people all over the world are getting sicker and fatter. Foods
that have been chemically processed and made solely from refined ingredients and
artificial substances, are what is generally known as “processed foods”.
Processed foods contain all sorts of additives and artificial ingredients, preservatives,
high sugar content, artificial colours and flavours, chemicals and artificial flavouring and
are highly inflammatory to our bodies. It usually contains no essential nutrients, but a large
amount of energy. The food processing of these refined foods removes the goodness of
the vitamins and fibers which is found in raw foods. Processed foods also contain dozens
of additional chemicals that aren’t even listed on the label.
Processed foods are so incredibly rewarding to our brains that they affect our thoughts
and behavior, making us eat more and more until eventually we become sick.
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Refined foods also contain processed and highly refined oils, trans fats and sugar. Daily
intake of processed foods causes accelerated ageing and causes stress on the liver and
kidneys as they contain phosphates and synthesized ingredients.
Like our grandparent’s time, if it doesn’t grow in nature don’t eat it!
Eat Nutritious Foods
We are starving our bodies of proper nutrition. We are eating food like products not real
nutritional foods. The average Western adult diets consist of eating lots of carbs, salt,
sugar and bad fats. Eating clean nutritious food is the best for our bodies.
We should aim for around a 70% plant based diet with added protein, fruits, nuts and some
good healthy fats. Nutritious foods are better absorbed by our bodies and can satisfy our
hunger. It keeps us fuller for longer.
Eat Foods with Different Flavours
Our bodies need different flavours to stay healthy and free of disease. In Chinese
Medicine, there is a large focus on the five different flavours which assist the five main
body organs to keep the body balanced with good energy.
These flavours are salty, bitter, sweet, pungent/spicy and sour. Each flavour has a
distinctive mechanism in the body. Therefore, we need a variety of all these flavours in
our daily diet not just one or two flavours.
Sour flavours like lemon and vinegar can regulate the pH in the body from acidic to
alkaline, it also helps to trigger your bile flow for better digestion. Sour also helps to
balance out too much sweetness in the body.
Bitter flavours like bitter melon, rocket and dark greens contain phytonutrients that
support the liver, helps to drain excess heat from the body, help manages cholesterol,
balances hormones, detoxifies the blood and metabolises fats.
Consume A High Mineral Diet
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There are certain types of exceptional longevity foods. One of these is a high mineral diet,
especially from the sea. These include:
i. Seaweed
Many centenarians such as those from Okinawa Japan have an extremely high mineral diet
consisting of seaweed as a big part of their daily diet. Seaweed which consists of sea salt
is extremely high in minerals. It also contains iodine which is an essential source of a
nutrient only found in seaweed. Having healthy levels of iodine is especially important to
maintaining a healthy thyroid, an organ extremely important in regulating your hormones
and your immune system. A low functioning thyroid results in symptoms such as fatigue,
muscle weakness, high cholesterol and many autoimmune diseases.
Sea salt also contains over 65 essential minerals which is beneficial to our body.
Increasing our seaweed (salt and iodine) in our diet can really help to extend our life span.
ii. Magnesium
Over 90% of the population are magnesium deficient. Magnesium helps to run over 100
functions in our body. These enzymes are important to our mind to relax and reduce
stress. Magnesium also helps maintain normal muscle and nerve function, keeps heart
rhythm steady, supports a healthy immune system, reduce stress and keeps bones strong.
Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and
is known to be involved in energy metabolism and protein synthesis.
Ensure you take a magnesium supplement to maintain efficient bodily functioning.
iii. Zinc
Zinc is needed in small amounts every day to maintain health and perform important
functions each day. It benefits the body in many ways such as helping with hormone
production, growth and repair; improves immunity and facilitates digestion. It also acts as
an anti-inflammatory agent; therefore, zinc may have significant therapeutic benefits for
several common, chronic diseases like fighting cancer or reversing heart disease.
It acts like an antioxidant within the body, by fighting free-radical damage and slowing
down the ageing process.
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Zinc also has a big impact on hormone balance, even a small zinc deficiency can result in
an increased risk for infertility or diabetes. Zinc is found in seafood, most multivitamin and
mineral supplements. We need around 25mg of zinc daily. If you are vegetarian it is found
in nuts and seeds.
Eat Iron Rich Foods
Iron is one of the most common nutritional deficiencies. Almost 1 in 3 women globally are
anemic. Iron is vital to producing haemoglobin, a protein in our red blood cells whose main
function it to carry oxygen in our blood to the different muscles and organs in our body.
Without sufficient amounts of iron, it leads to anemia and everything suffers. Common
symptoms include: general fatigue, weakness, pale skin, shortness of breath, dizziness,
irregular heartbeat, brittle nails and headaches.
Iron is found in dark green leafy vegetables, legumes, red meat protein, sardines, chicken
liver, oysters, lentils, beans and blackstrap molasses.
Eat a Lot of Legumes
Some of the longest living humans eat a high legume diet. For example, the black
beans of Costa Rica and the Azuki beans of Japan. They are high in iron and magnesium.
Nearly all legumes provide protein, fiber, carbohydrates, B vitamins, iron, zinc,
magnesium and potassium, but mature legumes (black beans, kidney beans, lentils and
split peas) tend to be particularly rich sources. They are also extremely satisfying by
making you feel fuller for longer. Eating legumes several times a week can promote bowel
regularity and helps keep blood sugar levels in check.
Consume a High Plant Based Diet
The longest living humans have 60% or more of their diets consist of mainly plant based.
Having a high plant based diet is extremely alkaline to the body and consists of essential
minerals to keep the body healthy and happy such as those people living in Sardinia and
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Greece. A plant based consists of lots of plant food; vegetables, green leafy, legumes and
wholegrains.
Having an acidic diet which is high in animal protein, sugar and carbohydrates can wear
the body down and cause inflammation, increasing chances of chronic disease and pain.
Therefore, by switching to a mainly plant based diet has many health benefits and has
been shown to reverse many types of chronic illness and inflammation such as diabetes,
high blood pressure, chronic stress, cancer and assist in weight loss. It is also extremely
beneficial to the clearing up dull rough skin, treat acne and blemishes, and give you a
more a youthful appearance.
Not only is a plant based diet good for your health but it’s great for the environment,
saves you money and you are not supporting animal cruelty.
Prebiotic and Probiotic Foods
Prebiotics are what feeds the good bacteria in our gut lining. For example, artichokes,
asparagus, garlic, onions, root vegies like burdock root. Benefits of prebiotics is better gut
health, improved digestion, better immune function and cancer protection, lowers
inflammation, reduces heart disease, regulates hormones and improves our mood.
The significance of probiotics has for quite some time been known. These live
microorganisms have demonstrated helpful for fighting issues inside the gut.
Virtually all the long living people focus their diets on probiotic foods. These probiotic foods
re-establish, constantly, the good bacteria that make you happy. 95% of serotonin (also
known as the happy hormone) is made in the gut and this leads to our mental health
being happy and healthy as well as reduces stress in our body and assists in better sleep
at night.
Probiotics help to establish good bacteria in our immune system. Since over 70% of our
immune system is in our gut, it vital that we have good bacteria to keep us healthy and
free from illness. Probiotics can be found in yoghurt, kefir, pickles, sauerkraut and kimchi.
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If you have taken a course of anti-biotics, it can take up to 2 years for the microbiome in
the gut to recover from the damaged gut flora. After anti-biotics people generally feel tired
and often very sad because all the good bacteria has been damaged and they cannot
thrive and recover.
While probiotics are essential for gut health and overall well-being, prebiotics help to “feed”
probiotics. By pairing them together, you can achieve better health results.
Remove Refined Foods
Removing inflammatory and toxic foods will be healthier for the body. Removing highly
processed foods such as white flour, white bread, white rice, white sugar, gluten as well
as coffee and excess alcohol is better for the body as these foods all rob your body of
essential nutrients.
The difference between refined white foods and their healthier counterparts is processing
and fiber. Most white carbs start with flour that has been ground and refined by stripping
off the outer layer, where the fiber is located. Vitamins and minerals are frequently added
back to enrich the refined product.
In addition to being easy to over eat, refined carbs are less satisfying than raw food. The
body absorbs processed grains and simple sugars too quickly. This in turn spikes our
blood sugar levels which triggers a release of insulin, and usually within an hour or two of
eating we get hungry again causing us to eat more foods causing a negative health effect.
Therefore, look to good carbohydrates that are not less refined, raw foods and good fats
instead of processed white refined carbs.
Reduce Caffeine Consumption
More than 4 cups of coffee can be linked to early death. In a recent study this leads to a
21% increase in all-cause mortality. Some negative effects of excess caffeine include
increased blood pressure, especially in those already suffering hypertension.
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It can also increase the risk of heart attacks in young adults. Other side effects are:
incontinence, insomnia, indigestion, headaches, infertility and even miscarriages in
women.
Excess caffeine can also lead to increased anxiety and depression in many people. This
is because caffeine is a diuretic and with each cup of coffee we lose around 2-3 cups of
water. Therefore, people consuming too much coffee are generally dehydrated, and this
is important as our bodies are 70% water. Therefore, limit your caffeine to one cup a day
or switch to tea instead for better health benefits.
Importance of Omega-3
Omega 3 or essential fatty acids is one of the most important nutrients for the body. It is
able to help reduce inflammation, great for brain health. EPA (eicosapentanoic acid) and
DHA (docosahexaenoic acid) are good fats found in oily fish and seafood.
Omega 3 have been linked to healthy ageing throughout life. Omega-3 fatty acids EPA
and DHA have been shown to benefit the body in many areas such as: healthy foetal
development, cardiovascular function, Alzheimer’s disease, normalises and regulates
cholesterol triglyceride levels.
Our bodies do not produce these fatty acids so our only source is from fish. However,
these days a lot of fish is farmed with high mercury and minimal EPA present.
Therefore, taking a good fish oil is essential.
EPA works to reduce inflammation in our joints, gut and brain and even reducing
depression. Taking the right amounts of EPA will allow your joints to move better and
even reduce the need for anti-inflammatory drugs (NSAIDs) by 30% in 3 months, reduce
brain fog and improve memory.
Our brain is also made up of 75% fat, DHA is one of the most prevalent fatty acids in the
brain. This explains why our brains do better when we have adequate supply.
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This would be the number one supplement for longevity. If you look at those people
living over 100, who mainly live near coastal waters, their diets consist of mainly fresh
fish.
Reduce Stress in Life
Stress is the number one cause of illness. All illnesses come from chronic long term stress in
the body. Our bodies are not meant to handle chronic stress. Most of us are in a constant
stressed state “flight or fight response”. When our bodies are in this stressed state
(sympathetic nervous system) our immune system shuts down. Our bodies are basically in
stress from the moment we are born to the moment we die. Therefore, we need to change our
mind set around this stress and how to better handle it.
For many people when they become stressed they turn to sugar or alcohol as a means to
handle the stress, however this makes the body more inflamed and stress and it becomes
a vicious cycle. Find out what the stressor in your life is and try to change your attitude or
approach to that stress. It is not the stressors that kill you, it is your response to that
stressor that impacts your health.
That is why it’s so important to balance out our neurochemistry by reducing inflammatory
foods, changing our mind set and doing more meditation or breathing exercises. When we
do this, we have a healthier response to stress.
Benefits of Bone Broth Soup
By the time we turn 40, we all stop making collagen. Therefore, we need to find get it from
food sources. Animal protein is the only food on the planet that has collagen. And one way
to get that collagen into a bioavailable form where it can be delivered into the body is to
simmer the bones and the collagenous joints to get that collagen into a denatured form
called gelatin, which we can then take into our bodies.
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Bone broth soup has many great health benefits. It also contains pure calcium,
magnesium, zinc, and other great nutrients that the body needs in liquid form. It is anti-
ageing and helps to build collagen, while also being rich in minerals (add some apple
cider vinegar to bring out all the good minerals). It is also great for your intestines and
hair.
Collagen and bone broth along with other minerals like can heal and seal the gut (70-80%
of our immune system is in the gut) if you have leaky gut. Disease begins in the gut.
Bone broth can also reduce inflammation and improve brain health.
If you are vegetarian, one of the things that you can do if you want to work with the collagen
that you already have in your body and boost it is, you can use collagen-boosting plants
like green beans, swiss chard, leeks, spinach, red peppers, carrots, beets and seaweed.
You can use things like that, and those vegetables actually help to boost the collagen that
you have in your body.
Try and have at least 2-3 servings of bone broth soup each week for optimal benefits.
Goji Berries
Goji berries have been used in Traditional Chinese medicine for over 2,000 years. Some
legends report that goji berries were eaten by monks in the Himalayan Mountains
thousands of years ago and steeped in hot water to help aid meditation and obtain
greater health, vitality, longevity, energy and stamina.
These berries are low in calories, fat-free, a good source of fibre and a high anti-oxidant
food. Goji berry benefits include the ability to help you fight disease, manage your weight
and aid in better digestion. Usually eaten raw, dried, or in liquid or powder form, goji berries
also contain a wide range of phytonutrients, vitamins and trace minerals, giving them the
name “superfood berries” by many health experts. Goji berries are the only food in the
world with lithium, which is great for mood balance and the brain and good for anemia.
In a study published by the Journal of Alternative and Complementary Medicine, goji berry
benefits include: increased energy levels, improved athletic performance, better quality of
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sleep, ease of awakening, improved ability to focus on mental tasks, and it also
significantly reduces fatigue and stress.
Vitamin D
Vitamin D or the “sunshine vitamin” is vital for the body. It is produced in the body with
mild sun exposure or consumed in food or supplements. Adequate vitamin D intake is
important for the regulation of calcium and phosphorus absorption, maintenance of
healthy bones and teeth, and is suggested to supply a protective effect against multiple
diseases and conditions such as diabetes, cancer and even multiple sclerosis.
Vitamin D also helps to maintain the health of bones and teeth, support the health of the
immune system, brain and nervous system, regulate insulin levels and assist diabetes
management, support lung function, cardiovascular health, influence the expression of
genes involved in cancer development.
It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per
week allows the body the ability to produce sufficient vitamin D, but vitamin D has a half-
life of only two weeks, meaning that stores can run low, especially in winter. Recent
studies have suggested that up to 50% of adults and children worldwide are vitamin D
deficient.
Research has shown that vitamin D plays an important role in regulating mood and
reducing depression. Scientists found that people with depression who received vitamin
D supplements noticed an improvement in their symptoms. Vitamin D can also help those
trying to lose weight or prevent heart disease.
Symptoms of vitamin D deficiency in adults include: general tiredness, aches and pains,
a general sense of not feeling well, severe bone or muscle pain or weakness that may
cause difficulty climbing stairs or getting up from the floor, stress fractures, especially in
the legs, pelvis, and hips, depression and stress.
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Foods that contain vitamin D include: salmon, sardines, egg yolks, shrimp, milk (fortified),
cereal (fortified), yogurt (fortified), orange juice (fortified).
The 4 Pillars of Longevity
There are 4 common habits in all the centenarians. Follow these habits to live a long
healthy life:
i. Spiritual connection
Connect to a higher power, belong to a community group or church group. By having a
spiritual connection to a high power, it keeps you real. These people also have a wonderful
family connection. Have at least 3-5 important people in your life. It keeps you real and
makes you feel connected and loved.
ii. Exercise/Movement
Sitting is the new smoking. When we sit for 3 hours straight, it is like our bodies have
smoked half a pack of cigarettes with the toxic build up in our bodies. By sitting, we
shorten our life by 6 years when we sit all day. We need to get moving every hour, for
at least 7 minutes.
Try to walk at least 10,000 steps a day to keep the body fit, mobile and pain free.
Moving gets our heart working more efficiently and reduces weight gain.
iii. Have a purpose
By giving back to the community, charity or looking after your grandkids you stay young.
People who have a sense of higher purpose have a purpose to keep living. These
centenarians all have a purpose. Also by never retiring from work you also have a purpose.
iv. Eat to Thrive
Eat your natural diet, follow the seasons, and eat seasonal fresh organic produce as much
as possible.
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For example, most centenarians ate mushrooms, berries, olives and fish. They ate fresh
available produce, and used food as medicine. Eat for your health, remember that food is
medicine and give your body the freshest healthiest food you can buy and cook.