How To Live Longer: Diet That Can Increase Life Expectancy

What is the best diet to live longer? How to increase life expectancy? We will try to answer these questions in this article.

But from the start diet is not the only thing that affects your longevity. You can eat the healthiest diet but if you are not living a healthy life you’ve done nothing. What we mean about these we will show you down in this article.

Everyone wants to live a longer life. But the goal of longevity is also to live a better life, with improved mental and physical wellness, and the ability to be active and independent.

Longevity is the ultimate goal and following a healthy diet provides a practical blueprint to achieve it.

The primary health benefit of following certain diets is that they have been shown to provide a buffer against chronic diseases.

Obesity and heart disease, for example, are major killers and certain dietary regimes have been shown to reduce your risk of developing these deadly complications.

Over the past few decades or so, different diets have risen to prominence, all promising a health benefit that can positively change your life.

Of course, most of these diets focus on helping you lose weight like most diets are.

However, some of these focus on something better: longevity and helping you live healthily for as long as you can.

But when there’s an abundance of diets available, it’s easy to get confused in the mix and not know when to begin.

According to some health experts, the Mediterranean diet is a good place to start, which is why it’s being championed for its health benefits.

However, studies show that when it comes to increasing your lifespan, the Japanese diet can offer something new.

Here’s how.

Increasing evidence suggests the key to longevity may lie in swapping out Western diets for Eastern equivalents – namely the Japanese diet.

Best Diet If You Want To Live Longer 

Japanese Diet 

The Japanese diet generally consists of steamed rice, noodles, fish, tofu, natto, seaweed, and fresh, cooked, or pickled fruits and vegetables but low in added sugars and fats.

It may also contain a modest amount of eggs, dairy, or meat – a stark contrast to unhealthy western eating habits.

Carrying excess weight poses one of the greatest threats to life expectancy, acting as a precursor to chronic complications such as type 2 diabetes, heart disease and some forms of cancer.

The Japanese diet has been shown to aid weight loss, reducing the risk of obesity
How to live longer: Japanese diet has been shown to aid weight loss, reducing risk of obesity (Image: Getty Images )

The Japanese diet, however, has been shown to aid weight loss.

The traditional Japanese diet is rich in vegetables, has small portion sizes, and is naturally low in added sugar and fat compared to other diets, comparative analysis revealed – these factors all contribute to a low-calorie count.

Furthermore, research shows that fiber-rich vegetables, soy foods, and soups typical of the traditional Japanese diet may help reduce appetite and boost fullness, thus aiding weight loss.

The components found in a Japanese diet have also been shown to directly reduce the risk of developing several potentially life-threatening diseases.

It’s naturally rich in fish, seaweed, green tea, soy, fruits, and vegetables but low in added sugar, fat, and animal protein — all factors believed to protect against heart disease.

Supporting the findings, Japanese people’s risk of heart disease remains relatively low despite their high salt intake, which typically raises heart disease rise.

Additionally, a six-week study in 33 men following the traditional Japanese diet, 91 percent experienced significant reductions in risk factors for type 2 diabetes, including excess weight and high LDL (bad) cholesterol levels.

LDL cholesterol is a waxy substance found in the blood and having too much of it in your blood can hike the risk of heart complications so it is important to keep it under control.

Furthermore, research indicates that high green tea intake – a feature of the Japanese diet – may protect against Alzheimer’s disease, Parkinson’s disease, and certain types of cancer.

Read More: How To Prevent Alzheimer’s Naturally 

Studies have taken into account all these factors and compared diets to reveal which one comes out on top in terms of longevity.

In a 15-year study in over 75,000 Japanese people, those who closely followed the traditional Japanese diet experienced up to a 15 percent lower risk of premature death compared with those eating a Westernised diet.

Experts attribute the increased lifespan to the traditional Japanese diet’s emphasis on whole, minimally processed foods, as well as its low added fat and sugar content.

Diet only forms one part of the solution to longevity, however, with health bodies emphasizing the importance of engaging in regular exercise too.

According to the NHS, it’s medically proven that people who do regular physical activity have up to a 35 percent lower risk of coronary heart disease and stroke and up to a 50 percent lower risk of type 2 diabetes.

To stay healthy, the NHS says adults should try to be active every day and aim to achieve at least 150 minutes of physical activity over a week through a variety of activities.

It added: “For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer.”

Tips for a longer life

No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years.

Actions you can take to increase your odds of a longer and more satisfying life span are quite simple:

  • Don’t smoke.
  • Enjoy physical and mental activities every day.
  • Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
  • Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
  • Maintain a healthy weight and body shape.
  • Challenge your mind. Keep learning and trying new activities.
  • Build a strong social network.
  • Follow preventive care and screening guidelines.
  • Floss, brush and see a dentist regularly.
  • Ask your doctor if a medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis, or high cholesterol.

Conclusion: Japanese diet is not the only and crucial secret to longevity. If you want to increase your life expectancy you must start living a healthy life.

It doesn’t matter what your age is now. It is never too late to start with a healthy diet.

If you don’t like the Japanese diet may be the Mediterranean diet will be good for you.

Be physically active, use techniques to relieve stress like breathing exercises or meditation. Try to be more positive and happy.

Live life now and don’t pay much attention to what happened in the past, the future is in front of you.

References: medicaldaily.com health.harvard.edu express.co.uk

How to live longer: Japanese diet