The key to leading a long and fulfilling life is no real mystery – it just requires dedication and consideration. This dictum is nowhere more important than in the food we choose to eat. While it may seem easier than done to eat well, it can be surprisingly simple. This is because simple adjustments in the diet can have a big impact on longevity.
Express.co.uk spoke to Dr Aamer Khan, an award-winning doctor, expert in regenerative medicine and founder of the Harley Street Skin Clinic, to understand the simple diet hacks that can maximize longevity.
He outlined the six most important tips:
Healthy meat comes from healthy livestock
Dr Khan explained: “It seems simple at first glance – we want to make sure our fish, poultry and meat come from healthy livestock.”
Follow this logic, so think organically and with grass fed for your meat, and fish from the sea and natural rivers, advises dr. Khan.
“It’s also better for our gut and for the planet if we make sure we do not consume too much and adhere to these guidelines, namely that a portion should not exceed the size of your palm, about 75 g.”
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“Furthermore, you should try to buy organic as it is not exposed to pesticides.”
Control your portion sizes
As Dr. Khan reports, animal studies suggest that a reduction in caloric intake by 10-50 percent may increase the individual’s maximum lifespan.
Studies of humans show similar links between low calorie intake and longevity with a lower likelihood of disease.
“Of course, calorie restriction helps to reduce excess body weight and belly fat, both of which carry the risk of shorter lifespan,” says Dr. Khan.
Point things out
According to Dr. Khan, herbs and spices not only make your food tastier, but also have a beneficial effect on health and well-being.
“Many have been used for medicinal purposes in the past and there is evidence for their role in combating certain diseases and conditions.”
Although you need to be careful with how much salt you use, sea salt and Himalayan salt are the best types as they contain a range of minerals that are good for health, De Khan adds.
Supplement calcium and magnesium
Calcium is known to be essential for bone health. “However, research also shows that it can help protect against cancer, diabetes and heart disease and manage blood pressure,” said Dr. Khan reported.
He added: “It also supports nerve and muscle function and helps with weight loss. Magnesium is essential for the absorption of calcium, so foods rich in both are essential.”
According to Dr Khan, whey proteins are a good source of both, as well as sardines, white beans, kidney beans, sesame seeds, vegetables such as cabbage, kale and broccoli, almonds and goat cheese.
Vitamin B12
Dr Khan explains: “The magic of this vitamin is that it helps maintain energy levels but also provides neurological protection, as some studies show that low vitamin B12 levels increase the risk of dementia and Alzheimer’s disease.”
As he explains, it is also involved in the production of healthy red blood cells, maintains a healthy cardiovascular and digestive system, and provides protection against certain types of cancer.
“Again, sardines contain vitamin B12, including wild mackerel and salmon, beef and lamb, grass-fed, feta cheese, cottage cheese and free-range organic chicken eggs,” he said.