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| Top 10 Foods To Eat For Longevity |
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Top 10 Foods To Eat
For Longevity
For Longevity
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EAT Leafy Dark Greens
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Contain powerful phytonutrients that can block early cancer development and boost cognitive function.
Berries: Contain critical minerals, vitamins, antioxidants, and other phytonutrients that are good for your brain, heart, and overall health.
Mushrooms: Bioactive compounds and phytochemicals provide anticancer effects against various types of cancer. Also good for the brain.
JEWISH PEOPLE DO NOT EAT THEM ... POSSIBLE HEAVY METALS ... BE CAREFUL WITH!
Legumes / Beans: Contain high levels of soluble and insoluble fiber. Correlated with a decreased risk of cancer, heart disease, and Alzheimer’s.
Nuts / Seeds: Anti-inflammatory, anti-diabetic, cancer-protective, and rich in sterols, stanols, fiber, minerals, and other health-promoting nutrients.
Onions / Garlic: Supply anticancer, antioxidant, and anti-inflammatory compounds, including diallyl disulfide, proven to kill leukemia cells in labs.
Tomatoes: High in the carotenoid lycopene. Strong antioxidant and anti-inflammatory qualities shown to help protect against cardiovascular disease.
Cabbage & Other Crucifers: Phytochemicals in cruciferous vegetables have been found to decrease rates and progression of various types of cancer.
Turmeric: Potent spice may reduce inflammation and blood glucose levels, increase blood flow to the brain, and help prevent Alzheimer’s.
Tea: White, green and black tea are rich in antioxidants. Has been linked to improved cognitive function and reduced Alzheimer’s risk.
AVOID Sugar / Artificial Sweeteners: Linked to increased risk of obesity, type 2 diabetes, cardiovascular disease, dementia, and cancer.
Alcohol: 3rd leading preventable cause of death in the U.S. Excess consumption causes liver disease, cancer, ulcers, and osteoporosis.
Fried Foods: Form acrylamides and other dangerous inflammation-causing compounds. Can cause genetic mutations and increase cancer risk.
White Flour: Associated with obesity, diabetes, cardiovascular disease, and cancer. Highly processed. Body reacts similarly to sugar.
Processed Meats: Hot dogs, luncheon meats, bacon, etc., are known carcinogens linked to early death.
Soda: Damages teeth, increases risk for diabetes, and is also linked to cancer. Often contains artificial colors that create known carcinogens.
Commercial Baked Goods: High in refined carbohydrates and unhealthy oils which are linked to depression, dementia, and other ailments.
Grain-Fed Red Meat: Contains and increases cancer-promoting hormones. High in saturated fat, which contributes to cardiovascular disease.
Dairy: Studies have shown dairy may be linked to increased risk for prostate, testicular, lung, ovarian, and breast cancers.
High-Salt Foods: Excess sodium can cause high blood pressure, strokes, heart attacks, autoimmune and kidney diseases, and stomach cancer.
🌸
Contain powerful phytonutrients that can block early cancer development and boost cognitive function.
Berries: Contain critical minerals, vitamins, antioxidants, and other phytonutrients that are good for your brain, heart, and overall health.
Mushrooms: Bioactive compounds and phytochemicals provide anticancer effects against various types of cancer. Also good for the brain.
JEWISH PEOPLE DO NOT EAT THEM ... POSSIBLE HEAVY METALS ... BE CAREFUL WITH!
Legumes / Beans: Contain high levels of soluble and insoluble fiber. Correlated with a decreased risk of cancer, heart disease, and Alzheimer’s.
Nuts / Seeds: Anti-inflammatory, anti-diabetic, cancer-protective, and rich in sterols, stanols, fiber, minerals, and other health-promoting nutrients.
Onions / Garlic: Supply anticancer, antioxidant, and anti-inflammatory compounds, including diallyl disulfide, proven to kill leukemia cells in labs.
Tomatoes: High in the carotenoid lycopene. Strong antioxidant and anti-inflammatory qualities shown to help protect against cardiovascular disease.
Cabbage & Other Crucifers: Phytochemicals in cruciferous vegetables have been found to decrease rates and progression of various types of cancer.
Turmeric: Potent spice may reduce inflammation and blood glucose levels, increase blood flow to the brain, and help prevent Alzheimer’s.
Tea: White, green and black tea are rich in antioxidants. Has been linked to improved cognitive function and reduced Alzheimer’s risk.
AVOID Sugar / Artificial Sweeteners: Linked to increased risk of obesity, type 2 diabetes, cardiovascular disease, dementia, and cancer.
Alcohol: 3rd leading preventable cause of death in the U.S. Excess consumption causes liver disease, cancer, ulcers, and osteoporosis.
Fried Foods: Form acrylamides and other dangerous inflammation-causing compounds. Can cause genetic mutations and increase cancer risk.
White Flour: Associated with obesity, diabetes, cardiovascular disease, and cancer. Highly processed. Body reacts similarly to sugar.
Processed Meats: Hot dogs, luncheon meats, bacon, etc., are known carcinogens linked to early death.
Soda: Damages teeth, increases risk for diabetes, and is also linked to cancer. Often contains artificial colors that create known carcinogens.
Commercial Baked Goods: High in refined carbohydrates and unhealthy oils which are linked to depression, dementia, and other ailments.
Grain-Fed Red Meat: Contains and increases cancer-promoting hormones. High in saturated fat, which contributes to cardiovascular disease.
Dairy: Studies have shown dairy may be linked to increased risk for prostate, testicular, lung, ovarian, and breast cancers.
High-Salt Foods: Excess sodium can cause high blood pressure, strokes, heart attacks, autoimmune and kidney diseases, and stomach cancer.
🌸
EAT Leafy Dark Greens:
Contain powerful phytonutrients that can block early cancer development and boost cognitive function.
Berries: Contain critical minerals, vitamins, antioxidants, and other phytonutrients that are good for your brain, heart, and overall health.
Mushrooms: Bioactive compounds and phytochemicals provide anticancer effects against various types of cancer. Also good for the brain.
JEWISH PEOPLE DO NOT EAT THEM ... POSSIBLE HEAVY METALS ... BE CAREFUL WITH!
Legumes / Beans: Contain high levels of soluble and insoluble fiber. Correlated with a decreased risk of cancer, heart disease, and Alzheimer’s.
Nuts / Seeds: Anti-inflammatory, anti-diabetic, cancer-protective, and rich in sterols, stanols, fiber, minerals, and other health-promoting nutrients.
Onions / Garlic: Supply anticancer, antioxidant, and anti-inflammatory compounds, including diallyl disulfide, proven to kill leukemia cells in labs.
Tomatoes: High in the carotenoid lycopene. Strong antioxidant and anti-inflammatory qualities shown to help protect against cardiovascular disease.
Cabbage & Other Crucifers: Phytochemicals in cruciferous vegetables have been found to decrease rates and progression of various types of cancer.
Turmeric: Potent spice may reduce inflammation and blood glucose levels, increase blood flow to the brain, and help prevent Alzheimer’s.
Tea: White, green and black tea are rich in antioxidants. Has been linked to improved cognitive function and reduced Alzheimer’s risk.
AVOID Sugar / Artificial Sweeteners: Linked to increased risk of obesity, type 2 diabetes, cardiovascular disease, dementia, and cancer.
Alcohol: 3rd leading preventable cause of death in the U.S. Excess consumption causes liver disease, cancer, ulcers, and osteoporosis.
Fried Foods: Form acrylamides and other dangerous inflammation-causing compounds. Can cause genetic mutations and increase cancer risk.
White Flour: Associated with obesity, diabetes, cardiovascular disease, and cancer. Highly processed. Body reacts similarly to sugar.
Processed Meats: Hot dogs, luncheon meats, bacon, etc., are known carcinogens linked to early death.
Soda: Damages teeth, increases risk for diabetes, and is also linked to cancer. Often contains artificial colors that create known carcinogens.
Commercial Baked Goods: High in refined carbohydrates and unhealthy oils which are linked to depression, dementia, and other ailments.
Grain-Fed Red Meat: Contains and increases cancer-promoting hormones. High in saturated fat, which contributes to cardiovascular disease.
Dairy: Studies have shown dairy may be linked to increased risk for prostate, testicular, lung, ovarian, and breast cancers.
High-Salt Foods: Excess sodium can cause high blood pressure, strokes, heart attacks, autoimmune and kidney diseases, and stomach cancer.
Contain powerful phytonutrients that can block early cancer development and boost cognitive function.
- Hardin J, Cheng I, Witte JS. Impact of consumption of vegetable, fruit, grain, and high glycemic index foods on aggressive prostate cancer risk. Nutr Cancer. 2011;63(6):860‐872. doi:10.1080/01635581.2011.582224
- Aghajanpour M, Nazer MR, Obeidavi Z, Akbari M, Ezati P, Kor NM. Functional foods and their role in cancer prevention and health promotion: a comprehensive review. Am J Cancer Res. 2017;7(4):740‐769. Published 2017 Apr 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5411786/
- Donaldson MS. Nutrition and cancer: a review of the evidence for an anti-cancer diet. Nutr J. 2004;3:19. Published 2004 Oct 20. doi:10.1186/1475-2891-3-19
- Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214‐e222. doi:10.1212/WNL.0000000000004815
- Morris MC. Nutrition and risk of dementia: overview and methodological issues. Ann N Y Acad Sci. 2016;1367(1):31‐37. doi:10.1111/nyas.13047
Berries: Contain critical minerals, vitamins, antioxidants, and other phytonutrients that are good for your brain, heart, and overall health.
- Olas B. Berry Phenolic Antioxidants – Implications for Human Health?. Front Pharmacol. 2018;9:78. Published 2018 Mar 26. doi:10.3389/fphar.2018.00078
- Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regen Res. 2014;9(16):1557‐1566. doi:10.4103/1673-5374.139483
- Keservani RK, Sharma AK, Kesharwani RK. Medicinal Effect of Nutraceutical Fruits for the Cognition and Brain Health. Scientifica (Cairo). 2016;2016:3109254. doi:10.1155/2016/3109254
- Huang H, Chen G, Liao D, Zhu Y, Xue X. Effects of Berries Consumption on Cardiovascular Risk Factors: A Meta-analysis with Trial Sequential Analysis of Randomized Controlled Trials. Sci Rep. 2016;6:23625. Published 2016 Mar 23. doi:10.1038/srep23625
- Miller K, Feucht W, Schmid M. Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based on Human Intervention Studies: A Brief Overview. Nutrients. 2019;11(7):1510. Published 2019 July 2. doi:10.3390/nu11071510
Mushrooms: Bioactive compounds and phytochemicals provide anticancer effects against various types of cancer. Also good for the brain.
JEWISH PEOPLE DO NOT EAT THEM ... POSSIBLE HEAVY METALS ... BE CAREFUL WITH!
- Ayeka PA. Potential of Mushroom Compounds as Immunomodulators in Cancer Immunotherapy: A Review. Evid Based Complement Alternat Med. 2018;2018:7271509. Published 2018 Apr 22. doi:10.1155/2018/7271509
- Blagodatski A, Yatsunskaya M, Mikhailova V, Tiasto V, Kagansky A, Katanaev VL. Medicinal mushrooms as an attractive new source of natural compounds for future cancer therapy. Oncotarget. 2018;9(49):29259‐29274. Published 2018 Jun 26. doi:10.18632/oncotarget.25660
- Jayachandran M, Xiao J, Xu B. A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota. Int J Mol Sci. 2017;18(9):1934. Published 2017 Sep 8. doi:10.3390/ijms18091934
- Sabaratnam V, Kah-Hui W, Naidu M, Rosie David P. Neuronal health – can culinary and medicinal mushrooms help?. J Tradit Complement Med. 2013;3(1):62‐68. doi:10.4103/2225-4110.106549
Legumes / Beans: Contain high levels of soluble and insoluble fiber. Correlated with a decreased risk of cancer, heart disease, and Alzheimer’s.
- Sangaramoorthy M, Koo J, John EM. Intake of bean fiber, beans, and grains and reduced risk of hormone receptor-negative breast cancer: the San Francisco Bay Area Breast Cancer Study. Cancer Med. 2018;7(5):2131‐2144. doi:10.1002/cam4.1423
- Campos-Vega R, Oomah BD, Loarca-Piña G, Vergara-Castañeda HA. Common Beans and Their Non-Digestible Fraction: Cancer Inhibitory Activity-An Overview. Foods. 2013;2(3):374‐392. Published 2013 Aug 2. doi:10.3390/foods2030374
- Lanza E, Hartman TJ, Albert PS, et al. High dry bean intake and reduced risk of advanced colorectal adenoma recurrence among participants in the polyp prevention trial. J Nutr. 2006;136(7):1896‐1903. doi:10.1093/jn/136.7.1896
- Bazzano LA, He J, Ogden LG, et al. Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Arch Intern Med. 2001;161(21):2573‐2578. doi:10.1001/archinte.161.21.2573
- Li H, Li J, Shen Y, Wang J, Zhou D. Legume Consumption and All-Cause and Cardiovascular Disease Mortality. Biomed Res Int. 2017;2017:8450618. doi:10.1155/2017/8450618
- Mazza E, Fava A, Ferro Y, et al. Impact of legumes and plant proteins consumption on cognitive performances in the elderly. J Transl Med. 2017;15(1):109. Published 2017 May 22. doi:10.1186/s12967-017-1209-5
Nuts / Seeds: Anti-inflammatory, anti-diabetic, cancer-protective, and rich in sterols, stanols, fiber, minerals, and other health-promoting nutrients.
- Yu Z, Malik VS, Keum N, et al. Associations between nut consumption and inflammatory biomarkers. Am J Clin Nutr. 2016;104(3):722‐728. doi:10.3945/ajcn.116.134205
- Lee J, Shin A, Oh JH, Kim J. The relationship between nut intake and risk of colorectal cancer: a case-control study. Nutr J. 2018;17(1):37. Published 2018 Mar 7. doi:10.1186/s12937-018-0345-y
- Melo D, Machado TB, Oliveira MBPP. Chia seeds: an ancient grain trending in modern human diets. Food Funct. 2019;10(6):3068‐3089. doi:10.1039/c9fo00239a
- Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients. 2019;11(5):1171. Published 2019 May 25. doi:10.3390/nu11051171
Onions / Garlic: Supply anticancer, antioxidant, and anti-inflammatory compounds, including diallyl disulfide, proven to kill leukemia cells in labs.
- Hsing AW, Chokkalingam AP, Gao YT, et al. Allium vegetables and risk of prostate cancer: a population-based study. J Natl Cancer Inst. 2002;94(21):1648‐1651. doi:10.1093/jnci/94.21.1648
- Yang JS, Kok LF, Lin YH, et al. Diallyl disulfide inhibits WEHI-3 leukemia cells in vivo. Anticancer Res. 2006;26(1A):219‐225. https://pubmed.ncbi.nlm.nih.gov/16475702/
- Wu X, Shi J, Fang WX, et al. Allium vegetables are associated with reduced risk of colorectal cancer: A hospital-based matched case-control study in China. Asia Pac J Clin Oncol. 2019;15(5):e132‐e141. doi:10.1111/ajco.13133
- Pourzand A, Tajaddini A, Pirouzpanah S, et al. Associations between Dietary Allium Vegetables and Risk of Breast Cancer: A Hospital-Based Matched Case-Control Study [published correction appears in J Breast Cancer. 2018 Jun;21(2):231]. J Breast Cancer. 2016;19(3):292‐300. doi:10.4048/jbc.2016.19.3.292
- Nicastro HL, Ross SA, Milner JA. Garlic and onions: their cancer prevention properties. Cancer Prev Res (Phila). 2015;8(3):181‐189. doi:10.1158/1940-6207.CAPR-14-0172
Tomatoes: High in the carotenoid lycopene. Strong antioxidant and anti-inflammatory qualities shown to help protect against cardiovascular disease.
- Thies F, Mills LM, Moir S, Masson LF. Cardiovascular benefits of lycopene: fantasy or reality?. Proc Nutr Soc. 2017;76(2):122‐129. doi:10.1017/S0029665116000744
- Biddle M, Moser D, Song EK, et al. Higher dietary lycopene intake is associated with longer cardiac event-free survival in patients with heart failure. Eur J Cardiovasc Nurs. 2013;12(4):377‐384. doi:10.1177/1474515112459601
- Cheng HM, Koutsidis G, Lodge JK, Ashor AW, Siervo M, Lara J. Lycopene and tomato and risk of cardiovascular diseases: A systematic review and meta-analysis of epidemiological evidence. Crit Rev Food Sci Nutr. 2019;59(1):141‐158. doi:10.1080/10408398.2017.1362630
Cabbage & Other Crucifers: Phytochemicals in cruciferous vegetables have been found to decrease rates and progression of various types of cancer.
- Royston KJ, Tollefsbol TO. The Epigenetic Impact of Cruciferous Vegetables on Cancer Prevention. Curr Pharmacol Rep. 2015;1(1):46‐51. doi:10.1007/s40495-014-0003-9
- Wu QJ, Yang Y, Vogtmann E, et al. Cruciferous vegetable intake and the risk of colorectal cancer: a meta-analysis of observational studies. Ann Oncol. 2013;24(4):1079‐1087. doi:10.1093/annonc/mds601
- Soundararajan P, Kim JS. Anti-Carcinogenic Glucosinolates in Cruciferous Vegetables and Their Antagonistic Effects on Prevention of Cancers. Molecules. 2018;23(11):2983. Published 2018 Nov 15. doi:10.3390/molecules23112983
Turmeric: Potent spice may reduce inflammation and blood glucose levels, increase blood flow to the brain, and help prevent Alzheimer’s.
- Kulkarni SK, Dhir A. An overview of curcumin in neurological disorders. Indian J Pharm Sci. 2010;72(2):149‐154. doi:10.4103/0250-474X.65012
- Mishra S, Palanivelu K. The effect of curcumin (turmeric) on Alzheimer’s disease: An overview. Ann Indian Acad Neurol. 2008;11(1):13‐19. doi:10.4103/0972-2327.40220
- Bhat A, Mahalakshmi AM, Ray B, et al. Benefits of curcumin in brain disorders. Biofactors. 2019;45(5):666‐689. doi:10.1002/biof.1533
- Pivari F, Mingione A, Brasacchio C, Soldati L. Curcumin and Type 2 Diabetes Mellitus: Prevention and Treatment. Nutrients. 2019;11(8):1837. Published 2019 Aug 8. doi:10.3390/nu11081837
Tea: White, green and black tea are rich in antioxidants. Has been linked to improved cognitive function and reduced Alzheimer’s risk.
- Forester SC, Lambert JD. The role of antioxidant versus pro-oxidant effects of green tea polyphenols in cancer prevention. Mol Nutr Food Res. 2011;55(6):844‐854. doi:10.1002/mnfr.201000641
- Rietveld A, Wiseman S. Antioxidant effects of tea: evidence from human clinical trials. J Nutr. 2003;133(10):3285S‐3292S. doi:10.1093/jn/133.10.3285S
- Mancini E, Beglinger C, Drewe J, Zanchi D, Lang UE, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine. 2017;34:26‐37. doi:10.1016/j.phymed.2017.07.008
- Li J, Romero-Garcia R, Suckling J, Feng L. Habitual tea drinking modulates brain efficiency: evidence from brain connectivity evaluation. Aging (Albany NY). 2019;11(11):3876‐3890. doi:10.18632/aging.102023
- Polito CA, Cai ZY, Shi YL, et al. Association of Tea Consumption with Risk of Alzheimer’s Disease and Anti-Beta-Amyloid Effects of Tea. Nutrients. 2018;10(5):655. Published 2018 May 22. doi:10.3390/nu10050655
- Feng L, Chong MS, Lim WS, Lee TS, Kua EH, Ng TP. Tea for Alzheimer Prevention. J Prev Alzheimers Dis. 2015;2(2):136‐141. doi:10.14283/jpad.2015.57
- Pervin M, Unno K, Ohishi T, Tanabe H, Miyoshi N, Nakamura Y. Beneficial Effects of Green Tea Catechins on Neurodegenerative Diseases. Molecules. 2018;23(6):1297. Published 2018 May 29. doi:10.3390/molecules23061297
AVOID Sugar / Artificial Sweeteners: Linked to increased risk of obesity, type 2 diabetes, cardiovascular disease, dementia, and cancer.
- Pase MP, Himali JJ, Beiser AS, et al. Sugar- and Artificially Sweetened Beverages and the Risks of Incident Stroke and Dementia: A Prospective Cohort Study. Stroke. 2017;48(5):1139‐1146. doi:10.1161/STROKEAHA.116.016027
- Makarem N, Bandera EV, Lin Y, Jacques PF, Hayes RB, Parekh N. Consumption of Sugars, Sugary Foods, and Sugary Beverages in Relation to Adiposity-Related Cancer Risk in the Framingham Offspring Cohort (1991-2013). Cancer Prev Res (Phila). 2018;11(6):347‐358. doi:10.1158/1940-6207.CAPR-17-0218
- Liauchonak I, Qorri B, Dawoud F, Riat Y, Szewczuk MR. Non-Nutritive Sweeteners and Their Implications on the Development of Metabolic Syndrome. Nutrients. 2019;11(3):644. Published 2019 Mar 16. doi:10.3390/nu11030644
Alcohol: 3rd leading preventable cause of death in the U.S. Excess consumption causes liver disease, cancer, ulcers, and osteoporosis.
- Rehm J, Shield KD. Global alcohol-attributable deaths from cancer, liver cirrhosis, and injury in 2010. Alcohol Res. 2013;35(2):174‐183. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908708/
- Rao TS, Andrade C. Alcohol intake, morbidity, and mortality. Indian J Psychiatry. 2016;58(1):1‐3. doi:10.4103/0019-5545.174352
- Spillane S, Shiels MS, Best AF, et al. Trends in Alcohol-Induced Deaths in the United States, 2000-2016. JAMA Netw Open. 2020;3(2):e1921451. Published 202 Feb 5. doi:10.1001/jamanetworkopen.2019.21451
Fried Foods: Form acrylamides and other dangerous inflammation-causing compounds. Can cause genetic mutations and increase cancer risk.
- Kumar J, Das S, Teoh SL. Dietary Acrylamide and the Risks of Developing Cancer: Facts to Ponder. Front Nutr. 2018;5:14. Published 2018 Feb 28. doi:10.3389/fnut.2018.00014
- Semla M, Goc Z, Martiniaková M, Omelka R, Formicki G. Acrylamide: a common food toxin related to physiological functions and health. Physiol Res. 2017;66(2):205‐217. doi:10.33549/physiolres.933381
- Sun Y, Liu B, Snetselaar LG, et al. Association of fried food consumption with all cause, cardiovascular, and cancer mortality: prospective cohort study. BMJ. 2019;364:k5420. Published 2019 Jan 23. doi:10.1136/bmj.k5420
- Lippi G, Mattiuzzi C. Fried food and prostate cancer risk: systematic review and meta-analysis. Int J Food Sci Nutr. 2015;66(5):587‐589. doi:10.3109/09637486.2015.1056111
White Flour: Associated with obesity, diabetes, cardiovascular disease, and cancer. Highly processed. Body reacts similarly to sugar.
- Aller EE, Abete I, Astrup A, Martinez JA, van Baak MA. Starches, sugars, and obesity. Nutrients. 2011;3(3):341‐369. doi:10.3390/nu3030341
- Vatanparast H, Whiting S, Hossain A, Mirhosseini N, Merchant AT, Szafron M. National pattern of grain product consumption among Canadians in association with body weight status. BMC Nutr. 2017;3:59. Published 2017 Aug 25. doi:10.1186/s40795-017-0183-x
- Della Pepa G, Vetrani C, Vitale M, Riccardi G. Whole grain Intake and Risk of Type 2 Diabetes: Evidence from Epidemiological and Intervention Studies. Nutrients. 2018;10(9):1288. Published 2018 Sep 12. doi:10.3390/nu10091288
- Bhardwaj B, O’Keefe EL, O’Keefe JH. Death by Carbs: Added Sugars and Refined Carbohydrates Cause Diabetes and Cardiovascular Disease in Asian Indians. Mo Med. 2016;113(5):395‐400. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139832/
Processed Meats: Hot dogs, luncheon meats, bacon, etc., are known carcinogens linked to early death.
- Turesky RJ. Mechanistic Evidence for Red Meat and Processed Meat Intake and Cancer Risk: A Follow-up on the International Agency for Research on Cancer Evaluation of 2015. Chimia (Aarau). 2018;72(10):718‐724. doi:10.2533/chimia.2018.718
- IARC Working Group on the Evaluation of Carcinogenic Risks to Humans. Red Meat and Processed Meat. Lyon (FR): International Agency for Research on Cancer; 2018. (IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, No. 114.) 2. CANCER IN HUMANS. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507972/
Soda: Damages teeth, increases risk for diabetes, and is also linked to cancer. Often contains artificial colors that create known carcinogens.
- Gardener H, Moon YP, Rundek T, Elkind MSV, Sacco RL. Diet Soda and Sugar-Sweetened Soda Consumption in Relation to Incident Diabetes in the Northern Manhattan Study. Curr Dev Nutr. 2018;2(5):nzy008. Published 2018 Jan 30. doi:10.1093/cdn/nzy008
- Kobylewski S, Jacobson MF. Toxicology of food dyes. Int J Occup Environ Health. 2012;18(3):220‐246. doi:10.1179/1077352512Z.00000000034
- Potera C. The artificial food dye blues. Environ Health Perspect. 2010;118(10):A428. doi:10.1289/ehp.118-a428
- Cheng R, Yang H, Shao MY, Hu T, Zhou XD. Dental erosion and severe tooth decay related to soft drinks: a case report and literature review. J Zhejiang Univ Sci B. 2009;10(5):395‐399. doi:10.1631/jzus.B0820245
- Jain P, Nihill P, Sobkowski J, Agustin MZ. Commercial soft drinks: pH and in vitro dissolution of enamel. Gen Dent. 2007;55(2):150‐168. https://pubmed.ncbi.nlm.nih.gov/17333990/
Commercial Baked Goods: High in refined carbohydrates and unhealthy oils which are linked to depression, dementia, and other ailments.
- Sánchez-Villegas A, Toledo E, de Irala J, Ruiz-Canela M, Pla-Vidal J, Martínez-González MA. Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutr. 2012;15(3):424‐432. doi:10.1017/S1368980011001856
- Knüppel A, Shipley MJ, Llewellyn CH, Brunner EJ. Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Sci Rep. 2017;7(1):6287. Published 2017 Jul 27. doi:10.1038/s41598-017-05649-7
- Gu Y, Scarmeas N. Dietary patterns in Alzheimer’s disease and cognitive aging. Curr Alzheimer Res. 2011;8(5):510‐519. doi:10.2174/156720511796391836
- Morris MC. The role of nutrition in Alzheimer’s disease: epidemiological evidence. Eur J Neurol. 2009;16 Suppl 1(Suppl 1):1‐7. doi:10.1111/j.1468-1331.2009.02735.x
Grain-Fed Red Meat: Contains and increases cancer-promoting hormones. High in saturated fat, which contributes to cardiovascular disease.
- Briggs MA, Petersen KS, Kris-Etherton PM. Saturated Fatty Acids and Cardiovascular Disease: Replacements for Saturated Fat to Reduce Cardiovascular Risk. Healthcare (Basel). 2017;5(2):29. Published 2017 Jun 21. doi:10.3390/healthcare5020029
- Abid Z, Cross AJ, Sinha R. Meat, dairy, and cancer. Am J Clin Nutr. 2014;100 Suppl 1(1):386S‐93S. doi:10.3945/ajcn.113.071597
- Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010;9:10. Published 2010 Mar 10. doi:10.1186/1475-2891-9-10
Dairy: Studies have shown dairy may be linked to increased risk for prostate, testicular, lung, ovarian, and breast cancers.
- Fraser G, Miles F, Orlich M, Jaceldo-Siegl K, Mashchak A. Dairy Milk Is Associated with Increased Risk of Breast Cancer in the Adventist Health Study-2 (AHS-2) Cohort (P05-026-19). Curr Dev Nutr. 2019;3(Suppl 1):nzz030.P05-026-19. Published 2019 Jun 13. doi:10.1093/cdn/nzz030.P05-026-19
- Ji J, Sundquist J, Sundquist K. Lactose intolerance and risk of lung, breast, and ovarian cancers: aetiological clues from a population-based study in Sweden. Br J Cancer. 2015;112(1):149‐152. doi:10.1038/bjc.2014.544
- Aune D, Navarro Rosenblatt DA, Chan DS, et al. Dairy products, calcium, and prostate cancer risk: a systematic review and meta-analysis of cohort studies. Am J Clin Nutr. 2015;101(1):87‐117. doi:10.3945/ajcn.113.067157
- Song Y, Chavarro JE, Cao Y, et al. Whole milk intake is associated with prostate cancer-specific mortality among U.S. male physicians. J Nutr. 2013;143(2):189‐196. doi:10.3945/jn.112.168484
High-Salt Foods: Excess sodium can cause high blood pressure, strokes, heart attacks, autoimmune and kidney diseases, and stomach cancer.
- Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G. Sodium Intake, and Hypertension. Nutrients. 2019;11(9):1970. Published 2019 Aug 21. doi:10.3390/nu11091970
- Farquhar WB, Edwards DG, Jurkovitz CT, Weintraub WS. Dietary sodium and health: more than just blood pressure. J Am Coll Cardiol. 2015;65(10):1042‐1050. doi:10.1016/j.jacc.2014.12.039
- D’Elia L, Galletti F, Strazzullo P. Dietary salt intake and risk of gastric cancer. Cancer Treat Res. 2014;159:83‐95. doi:10.1007/978-3-642-38007-5_6
- Garofalo C, Borrelli S, Provenzano M, et al. Dietary Salt Restriction in Chronic Kidney Disease: A Meta-Analysis of Randomized Clinical Trials. Nutrients. 2018;10(6):732. Published 2018 Jun 6. doi:10.3390/nu10060732
- Sharif K, Amital H, Shoenfeld Y. The role of dietary sodium in autoimmune diseases: The salty truth [published correction appears in Autoimmun Rev. 2019 Feb;18(2):214]. Autoimmun Rev. 2018;17(11):1069‐1073. doi:10.1016/j.autrev.2018.05.007
🌸
These are regions,
specifically
Okinawa, Japan;
Sardinia, Italy;
Nicoya, Costa Rica;
Ikaria, Greece;
and Loma Linda, California,
where people consistently live exceptionally
long and healthy lives.
🌸
These are regions,
specifically
Okinawa, Japan;
Sardinia, Italy;
Nicoya, Costa Rica;
Ikaria, Greece;
and Loma Linda, California,
where people consistently live exceptionally
long and healthy lives.
🌸
Human longevity is a complicated dance of genetics and lifestyle. While you can’t change your genetics you can make positive changes to your environment and lifestyle - including your nutrition, supplementation, sleep and fitness level.
One of the ways this impacts your shot at longevity is through gene expression and the effect on your ‘telomeres’.
What are telomeres?
Telomeres are found at the end of your chromosomes.
These have been likened to the protective tip found at the end of shoelaces, which prevent the laces from fraying and unravelling.
Research has shown that telomere length is affected by lifestyle factors like eating a nutritious diet and getting regular exercise(1).
This is important because scientists such as Nobel Prize winner, Dr. Elizabeth Blackburn believe that maintaining telomere length can help to keep us young and healthy(2).
Telomeres generally shorten as we age, but this can be accelerated by things like smoking, poor diet or lack of exercise.
For this reason telomeres are sometimes described as ‘epigenetic agents’(3).
Epigenetics is the study of gene expression, where parts of your genetic code are effectively switched on or off due to external or environmental factors like diet and nutrition.
Longevity and health span
There are many modifiable lifestyle factors that have an epigenetic effect on your ‘health span’ - the number of years you will remain healthy, active and disease free. One of the best ways you can stay healthy for longer is by providing your body with exceptional nutrients.
Nutrients such as omega-3 fatty acids, Vitamin D and Magnesium are required for multiple different enzymes within our cells.
When we suffer a shortage of these important nutrients the body will ‘ration’ these, prioritising enzymes critical to our survival over long term maintenance required for healthy ageing. This concept is described by researchers as the ‘triage’ theory of nutrition(4).
A good example of this is the way that Vitamin K is rationed when you are suffering from a low level Vit K deficiency.
Research has shown that the body has an in-built mechanism which prioritises the blood clotting requirement if there is a shortage of Vitamin K. When this occurs,
Vitamin K is sent to the liver to preserve coagulation function, rather than being used for maintenance functions such as keeping the arteries clear, or keeping bones strong - both of which are functionally important for longevity because they are associated with age-related diseases(5).
Some of the nutritional compounds
which have been shown to help with healthy ageing include:
Blue Zones
Imagine living in a place where reaching the age of 100 isn't the exception but the rule.
Welcome to the world of 'Blue Zones'.
These are regions, specifically Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California, where people consistently live exceptionally long and healthy lives.
Studies into these zones reveal certain recurring lifestyle factors. (11)
A predominantly plant-based diet, common in these regions, provides abundant antioxidants and anti-inflammatory compounds, key in protecting telomeres from premature shortening. Regular physical activity, another shared characteristic, reduces inflammation, promoting telomere maintenance.
The residents' strong community bonds contribute to lower stress levels, and stress reduction is known to preserve telomere length. Moderate alcohol intake, particularly red wine, potentially containing telomere-protecting antioxidants, is another commonality.
Lastly, a distinctive sense of purpose in life, a psychological buffer against stress, is a shared trait among these zones, further reinforcing telomere health. Although we will not be packing our bags and relocating the family to Costa Rica, we will definitely be onboarding some of their lifestyle habits and outlooks on life.
Longevity Myths and Misconceptions
When it comes to longevity, it seems everyone has a theory.
But how many of these popular beliefs hold water? Let's investigate." Take, for instance, the age-old adage, "You can't teach an old dog new tricks". The myth would have us believe that learning and cognitive development halt with age. In reality, our brains can learn and adapt at any age, defying this misconception. (12)
Similarly, many people succumb to the belief that ageing means inevitable physical and cognitive decline, picturing a future with feeble bodies and fading memories. However, these are not inherent facets of ageing. Regular physical activity and mental stimulation can keep our bodies and minds spry and robust, even as we add candles to our birthday cakes. (13)(14)
Then there's the assumption that our genetic inheritance is the be-all and end-all determinant of our lifespan. While our genes are certainly important, the impact of lifestyle and environmental factors cannot be underestimated. In other words, we're not passive players in the game of longevity; we're active participants with the power to influence the length and quality of our lives.
The pursuit of longevity isn't just about adding years to our lives but also about improving the quality of those years. While genetics play a role, lifestyle modifications like a nutritious diet, regular exercise, sufficient sleep, and strong social connections can significantly impact how long we live and how well we live.
The study of telomeres, Blue Zones and the debunking of longevity myths all underscore the importance of adopting an integrated and balanced approach to living a longer and healthier life.
It's clear that no single intervention can guarantee a lengthy lifespan, but a combination of healthy habits and sound nutrition can certainly tip the scales in our favour.
Embracing these practices, being mindful of our health and staying informed about scientific advancements in the field of longevity can help us live longer and more vibrant and fulfilling lives.
References
1. Genomics, Telomere Length, Epigenetics, and Metabolomics in the Nurses’ Health Studies
2. The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer
3. The Epigenetic Regulation of Telomere Maintenance in Aging
4. Prolonging healthy aging: Longevity vitamins and proteins.
5. Vitamin K, an example of triage theory: is micronutrient inadequacy linked to diseases of aging?
6. Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects.
7. Coenzyme Q10 Supplementation in Aging and Disease
8. Resveratrol: a multitargeted agent for age-associated chronic diseases.
9. Lifespan and healthspan extension by resveratrol.
10.Taurine as the nutritional factor for the longevity of the Japanese revealed by a world-wide epidemiological survey.
11. Blue Zones: lessons from the world's longest lived.
12. Are there age-related differences in the ability to learn configural responses?
13. Exercise and longevity.
14. Life-course pathways to cognitive aging: the significance of intellectual stimulation in the form of education and occupation for public policy and prevention plans.
One of the ways this impacts your shot at longevity is through gene expression and the effect on your ‘telomeres’.
What are telomeres?
Telomeres are found at the end of your chromosomes.
These have been likened to the protective tip found at the end of shoelaces, which prevent the laces from fraying and unravelling.
Research has shown that telomere length is affected by lifestyle factors like eating a nutritious diet and getting regular exercise(1).
This is important because scientists such as Nobel Prize winner, Dr. Elizabeth Blackburn believe that maintaining telomere length can help to keep us young and healthy(2).
Telomeres generally shorten as we age, but this can be accelerated by things like smoking, poor diet or lack of exercise.
For this reason telomeres are sometimes described as ‘epigenetic agents’(3).
Epigenetics is the study of gene expression, where parts of your genetic code are effectively switched on or off due to external or environmental factors like diet and nutrition.
Longevity and health span
There are many modifiable lifestyle factors that have an epigenetic effect on your ‘health span’ - the number of years you will remain healthy, active and disease free. One of the best ways you can stay healthy for longer is by providing your body with exceptional nutrients.
Nutrients such as omega-3 fatty acids, Vitamin D and Magnesium are required for multiple different enzymes within our cells.
When we suffer a shortage of these important nutrients the body will ‘ration’ these, prioritising enzymes critical to our survival over long term maintenance required for healthy ageing. This concept is described by researchers as the ‘triage’ theory of nutrition(4).
A good example of this is the way that Vitamin K is rationed when you are suffering from a low level Vit K deficiency.
Research has shown that the body has an in-built mechanism which prioritises the blood clotting requirement if there is a shortage of Vitamin K. When this occurs,
Vitamin K is sent to the liver to preserve coagulation function, rather than being used for maintenance functions such as keeping the arteries clear, or keeping bones strong - both of which are functionally important for longevity because they are associated with age-related diseases(5).
Some of the nutritional compounds
which have been shown to help with healthy ageing include:
- Vitamin K is a fat-soluble vitamin that supports bone and cardiovascular health as we age, and makes proteins required for healthy bones and blood clotting.
- PQQ - Pyrroloquinoline quinone is found in kiwifruit, spinach, egg yolks and human breast milk. It has been shown in animal studies to extend lifespan by inducing mitochondrial biogenesis - the formation of new mitochondria. Further studies in humans have shown that PQQ reduces inflammatory markers including C-reactive protein(6).
- Coq10 is a natural physiological compound which is found in almost every cell in the body, and has direct antioxidant effects. There is evidence to show that supplementation with Coq10 helps with the symptoms of ageing and age-related disease(7).
- OAA - Oxaloacetic acid is required for cellular energy production and has multiple protective effects in the body. Oxaloacetic acid supplementation via a product like BenaGene has been shown to provide an increase in health and life span in mammals, and activates over 350 anti-aging genes through its ability to mimic caloric restriction. We wrote more about BenaGene on our blog, Oxaloacetic Acid and the Brain.
- Resveratrol, a polyphenol found in grapes and wine has been shown to suppress the expression of inflammatory biomarkers, supporting healthy aging and longevity(8)(9). Resveratrol is one of the key ingredients in Quicksilver Scientific’s Adaptogenic formula, The One.
- Taurine is an important amino acid found throughout the body including in nerve cells and heart muscle. Higher levels of dietary taurine is strongly linked with longer life spans, and has been described as the ‘nutritional factor for the longevity of the Japanese’(10).
Blue Zones
Imagine living in a place where reaching the age of 100 isn't the exception but the rule.
Welcome to the world of 'Blue Zones'.
These are regions, specifically Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California, where people consistently live exceptionally long and healthy lives.
Studies into these zones reveal certain recurring lifestyle factors. (11)
A predominantly plant-based diet, common in these regions, provides abundant antioxidants and anti-inflammatory compounds, key in protecting telomeres from premature shortening. Regular physical activity, another shared characteristic, reduces inflammation, promoting telomere maintenance.
The residents' strong community bonds contribute to lower stress levels, and stress reduction is known to preserve telomere length. Moderate alcohol intake, particularly red wine, potentially containing telomere-protecting antioxidants, is another commonality.
Lastly, a distinctive sense of purpose in life, a psychological buffer against stress, is a shared trait among these zones, further reinforcing telomere health. Although we will not be packing our bags and relocating the family to Costa Rica, we will definitely be onboarding some of their lifestyle habits and outlooks on life.
Longevity Myths and Misconceptions
When it comes to longevity, it seems everyone has a theory.
But how many of these popular beliefs hold water? Let's investigate." Take, for instance, the age-old adage, "You can't teach an old dog new tricks". The myth would have us believe that learning and cognitive development halt with age. In reality, our brains can learn and adapt at any age, defying this misconception. (12)
Similarly, many people succumb to the belief that ageing means inevitable physical and cognitive decline, picturing a future with feeble bodies and fading memories. However, these are not inherent facets of ageing. Regular physical activity and mental stimulation can keep our bodies and minds spry and robust, even as we add candles to our birthday cakes. (13)(14)
Then there's the assumption that our genetic inheritance is the be-all and end-all determinant of our lifespan. While our genes are certainly important, the impact of lifestyle and environmental factors cannot be underestimated. In other words, we're not passive players in the game of longevity; we're active participants with the power to influence the length and quality of our lives.
The pursuit of longevity isn't just about adding years to our lives but also about improving the quality of those years. While genetics play a role, lifestyle modifications like a nutritious diet, regular exercise, sufficient sleep, and strong social connections can significantly impact how long we live and how well we live.
The study of telomeres, Blue Zones and the debunking of longevity myths all underscore the importance of adopting an integrated and balanced approach to living a longer and healthier life.
It's clear that no single intervention can guarantee a lengthy lifespan, but a combination of healthy habits and sound nutrition can certainly tip the scales in our favour.
Embracing these practices, being mindful of our health and staying informed about scientific advancements in the field of longevity can help us live longer and more vibrant and fulfilling lives.
References
1. Genomics, Telomere Length, Epigenetics, and Metabolomics in the Nurses’ Health Studies
2. The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer
3. The Epigenetic Regulation of Telomere Maintenance in Aging
4. Prolonging healthy aging: Longevity vitamins and proteins.
5. Vitamin K, an example of triage theory: is micronutrient inadequacy linked to diseases of aging?
6. Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects.
7. Coenzyme Q10 Supplementation in Aging and Disease
8. Resveratrol: a multitargeted agent for age-associated chronic diseases.
9. Lifespan and healthspan extension by resveratrol.
10.Taurine as the nutritional factor for the longevity of the Japanese revealed by a world-wide epidemiological survey.
11. Blue Zones: lessons from the world's longest lived.
12. Are there age-related differences in the ability to learn configural responses?
13. Exercise and longevity.
14. Life-course pathways to cognitive aging: the significance of intellectual stimulation in the form of education and occupation for public policy and prevention plans.
🌸
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