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The Observatory Journal: The key to longevity lies in the lifestyle decisions we make, and diet plays a key role.
In this regard, “Express” spoke with a prominent doctor to learn more about the simple dietary adjustments that have the greatest impact, according to Russia Today.
Dr. Aamir Khan, award-winning physician and expert in regenerative medicine and founder of Harley Street Skin Clinic, presented the keys to understanding simple nutritional breakthroughs that can increase longevity.
He described the six most important tips:
Healthy meat comes from healthy cattle
“It seems simple at first glance – we want to make sure that our fish, poultry and meat come from healthy animal sources,” Khan said. It’s best for our gut and our planet to make sure we don’t overeat and stick to the guidelines, which state that the serving size should not exceed the size of your palm, around 75 grams.
Eat carbohydrates in their purest form
There is a rule that low GI carbs are much better for your health than high sugar carbs.
The GI is a classification system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when you eat it alone.
According to Dr. Khan, eating unprocessed carbohydrates is a must for long-term health, and you can achieve this by increasing your diet with colorful fruits and vegetables.
Additionally, you should try to buy organic products as they are not exposed to pesticides.
Control your portion size
Dr Khan reports that animal studies indicate that by reducing calories by 10-50%, a person’s maximum lifespan can be increased.
Studies in humans show similar links between lower calorie intake and longevity with lower risk of disease.
“Naturally, limiting calories helps reduce excess body weight and belly fat, both of which have life-shortening risks,” says Dr. Khan.
Eat spices
According to Dr Khan, herbs and spices not only make your food tastier, but also have a beneficial effect on health and well-being.
It has been used for many medicinal purposes in the past and there is some evidence for its role in combating certain diseases and conditions.
And while you have to be careful about how much salt you use, sea salt and Himalayan salt are the best types of salt because they contain a multitude of minerals that are beneficial for your health.
Calcium and Magnesium
Calcium is known to be essential for healthy bones. However, research also shows that it can help protect against cancer, diabetes and heart disease in addition to managing blood pressure, according to Dr. Khan.
He added, “It also supports nerve and muscle function and helps with weight loss. Magnesium is needed for calcium absorption, so foods rich in both are essential.
Vitamin B12
Dr Khan explains, “The magic of this vitamin is that it helps maintain energy levels, but it also provides nerve protection as some studies show that low levels of vitamin B12 increase the risk of dementia and disease. Alzheimer’s.
He also explained that it is also involved in the production of healthy red blood cells, maintains the health of the heart, blood vessels and digestive system, and provides protection against certain types of cancer.
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