If you’ve reached the age of 60, you have a 50 per cent chance of living to 90 or longer, reported Professors Andrew Scott and Lynda Gratton, from the London Business School, in 2016. Together, they wrote a book on the topic called, The 100 Year Life: Living and Working in an Age of Longevity. It looked at lifespans across generations and what we can expect from work and retirement in the future.
People are typically living longer than ever before, making planning for the future important. But it’s also possible to increase your chances of living to a ripe old age, so you can grow old with your family, while enjoying good health.
Advancements in healthcare, with medicines to treat almost every disease, are largely responsible for people living longer because they’re able to manage conditions that might have been fatal in the past. Regular health checks help us detect some diseases early enough to cure or manage them, and the availability of nutritious produce year-round enables us to stay fit and healthy well into old age. So, how can we live the healthiest life possible? An active lifestyle and nutritious diet are great ways to start. Healthy living will help you stave off many diseases.
Cancer is the leading cause of death in Canada, responsible for 30 per cent of all deaths. A person’s risk of cancer is increased by poor diet and a sedentary lifestyle. Reduce your risk by eating lots of fruits and vegetables, and regularly exercising. Being active helps your body detoxify impurities, boost immunity, and reduce your risk of infections. Red and processed meats have been associated with both cancer and cardiovascular disease, so it’s worth reducing your consumption of these foods, or eliminating them altogether. In contrast, increased consumption of fruits and vegetables has long been associated with a reduced risk of cancer.
The second biggest killer in Canada is cardiovascular disease, which causes heart attacks, stroke, angina, and other serious conditions. To reduce your risk of cardiovascular disease, choose fresh produce and wholefoods, rather than processed or convenience foods, every time you shop. Regular exercise is important, too, even if it’s just a daily walk.
Avoiding foods that contribute to blocked arteries, such as damaged oils and saturated fats, also makes sense. Most oils are damaged by heat, so when you eat fried foods, including chips, the oils cause oxidative damage to your body, which increases your risk of cardiovascular disease. You need a lot of antioxidants, found in fresh fruits and vegetables, to counterbalance that effect. While it might not scratch the same itch, it’s better for your heart to eat an apple, than a bag of chips. Sugary foods and sweets suppress your immune system and increase your risk of most diseases.
“Poor diet is responsible for more deaths than any other risk factor in the world,” said Dr Christopher Murray, from the University of Washington, last April. His study, published in The Lancet Medical Journal, showed that 20 per cent of deaths are associated with poor diet. The biggest factor affecting the results was insufficient intake of healthy foods, including wholegrains and fresh produce.
Dr Murray’s project, The Global Burden of Disease Study, looked at 195 countries, analysing each nation’s food intake between 1990 and 2017. The researchers focussed on 15 types of food and nutrients, and discovered that eating healthy foods like wholegrains, fruits, vegetables, seeds, and nuts, was more important than avoiding unhealthy foods like trans fats, sugary drinks, red meat and processed meats.
WHAT SHOULD WE EAT?
Wholemeal bread and other wholegrain products provide much more nutrition than white flour products and can help prevent diseases and prolong your life. Wholemeal bread provides fibre, iron, magnesium, and selenium – all important for muscles, immunity, and digestive health.
Fruits and vegetables are important because they’re nutrient-dense and full of antioxidants, which protect against cardiovascular disease and cancer, and they slow down the aging process. Fruits and vegetables are the best sources of vitamin C, an antioxidant and a potent immune booster. Other nutrients in fresh produce include beta-carotene, found in red and orange foods and some greens. Magnesium is important for muscles, and chlorophyll, a green pigment, is thought to support healing and good overall health.
Nuts and seeds are important because they’re good sources of protein, immune-boosting zinc, and essential vitamins and minerals. It’s easy to add more nuts and seeds to meals. Add a handful to your oatmeal in the morning or have mixed nuts with your lunch.
Beans and lentils are among the world’s healthiest foods, but they’re often overlooked, or even avoided because they’re associated with flatulence. Beans and lentils are great sources of protein, fibre, and minerals – essential nutrients for strong immunity, healing, cardiovascular health and digestion.
The best source of calcium is dairy produce, but if you’re concerned about adverse reactions to dairy, climate change, or animal welfare, it’s good to know there are many other great sources of calcium. Try nuts and seeds, especially almonds and sesame seeds, soya products, figs, baked beans, and broccoli.
Omega 3 offers huge health benefits, including better cognitive skills and cardiovascular health. Ground flaxseed on your breakfast cereal is an easy way to include omega 3 in your diet. Alternative sources are walnuts, oily fish and soya.
THINK HEALTHY, LIVE HEALTHY
So, what can we do to get out of the “sick” model and into the “wellness” model of thinking? Thinking positively, laughing, connecting with others, meditating, or praying, and feeling empowered by the opportunity to take control of your health all contribute to one’s wellbeing.
Experiment with cooking, try some vegetarian dishes, and enjoy your favourite healthy foods. Plan activities into your day that mean you’re getting exercise doing something you enjoy. It shouldn’t be a chore. Take gentle dance classes, walk in nature, do some gardening, or go for a swim. Swimming is particularly beneficial for the aging body as it offers a good workout, while taking pressure off the joints.
Simple everyday habits to improve the functionality of your body include gentle stretching, local walks, singing (it can cheer you up and improve lung function), and simply moving, whether it’s tidying your home, cooking, or something organized in your community.
Stay active, eat healthily, and improve your chances of staying well, far into your old age.
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