OnFitness Magazine - January/February 2022 - 37

37 WWW.ONFITNESSMAG.COM | VOL 22 NO 4 | 2022
Studies link a plant-rich diet
to reduced risks of cancer,
metabolic syndrome, heart disease,
depression, brain deterioration,
and chances of premature death,
all of which can be attributed to
plant nutrients and antioxidants,
which include polyphenols,
carotenoids, folate, and vitamin C.
Several studies link vegetarian
and vegan diets, which are
naturally higher in plant foods, to
a twelve to fifteen percent lower
risk of premature death, and a
twenty-nine to fifty-two percent
lower risk of cancer, heart, kidney,
or other hormone-related diseases.
Also, the risk of premature
death and certain diseases increase
with meat consumption,
specifically processed meats.
Overall, eating more plant
foods will benefit your health and
longevity.
-
Pets can contribute to healthy
aging and even longer life. Studies
suggest that pets can positively
influence factors that contribute to
longevity, including reducing
stress and facilitating resiliency
against cardiovascular disease.
Dog owners are likely to live
longer, owners have a twenty-four
percent risk reduction for death
from any cause, according to
studies. For people with heart
problems, living with a dog has an
even greater benefit.
The potentially life-extending
benefits of dog ownership can be
traced in part to increased physical
activity from walking dogs. Dog
owners are also less likely to die
from heart disease compared with
nonowners.
-
Being physically active and only
fifteen minutes of breath-taking
exercise a day could add years to
your life.
-
Smoking is strongly linked to
diseases. Those who smoke could
lose up to ten years of life and are
three times more likely to die
prematurely than those who never
smoked.
Individuals who quit smoking
by age thirty-five could prolong
their lives by up to nine years, and
those who quit smoking in their
sixties could prolong their lives up
to fours years. Quitting in your
eighties could still provide you
with more time. So it's never too
late to quit smoking - anything!
-
Heavy alcohol consumption is
linked to liver, heart, and
pancreatic disease, as well as an
overall increased risk of premature
death.
Wine is considered beneficial
due to its high content of
polyphenol antioxidants. Those
who prefer wine are thirty-four
percent less likely to die early than
those who prefer beer or spirits. In
addition, moderate wine
consumption is especially
protective against heart disease,
diabetes, neurological disorders,
and metabolic syndrome.
If you drink alcohol,
maintaining a moderate intake will
help prevent disease and prolong
your life.
-
Feeling happy can significantly
increase your longevity. Happier
individuals have a three-pointseven
percent reduction in early
death and may live up to eighteen
percent longer than those not as
happy. Happiness positively affects
your mood and lifespan, whereas
stress significantly reduces
Med-diet: Seared salmon on a bed of greens
Ingredients: 2 teaspoons ginger powder, 1 teaspoon
onion powder, 2 teaspoons garlic powder, 1 teaspoon
sesame oil, 2 teaspoons soy sauce, 1 tablespoon
brown sugar, 1 teaspoon cayenne. 2 pounds
salmon fillets cut into 8 fillet slices, 2
tablespoons olive oil, 8 cups baby greens,
washed and dried, 1 teaspoon sesame seeds,
toasted, 2 scallions, sliced.
Dressing: 1⁄4 cup olive oil, 1⁄4 cup balsamic
vinegar, 1⁄4 teaspoon Dijon mustard, 1⁄4
teaspoon light brown sugar, salt, and pepper.
Preparation: Place all marinade ingredients in
a large zip lock bag and mix. Add fillets and
toss to coat. Place in refrigerator for 1 hour.
Meanwhile, prepare the dressing by mixing all the
dressing ingredients. Chill. Heat grill pan and a large
wok or large pan to medium-high heat. Remove salmon
from marinade. Pour the oil just to lightly cover the bottom of
the pan. Pan sear salmon 2 minutes. Flip salmon and cook till desired. Toss the greens
with 1/3 of the dressing. Place the salmon on top and garnish with seeds and scallions.
Pour remaining dressing in a small bowl and pass if more is desired.
lifespan.
Those suffering from stress or
anxiety are two times more likely
to die from heart disease, stroke,
or lung cancer. If you're feeling
stressed, laughter and optimism is
very good medicine.
Pessimistic individuals have a
forty-two percent higher risk of
early death than those who are
optimistic. An optimistic outlook
on life can reduce stress and
extend lifespan.
Being conscientious is
associated with a longer lifespan
and fewer health problems as you
age. Conscientiousness refers to a
person's ability to be selfdisciplined,
organized, efficient,
and goal-oriented.
Those who are conscientious
often live eleven percent longer
than those who are not.
Conscientious people may also
have lower blood pressure and
fewer psychiatric conditions, as
well as a lower risk of diabetes
and heart or joint problems.
Conscientious individuals are
also less likely to take dangerous
risks or react negatively to stress,
thus are more likely to be healthy.
Conscientiousness can be
developed at any stage in life
through steps as small as tidying
up your room, sticking to a work
plan, and being on time.
-
Moderate consumption of tea and
coffee may also benefit healthy
aging and longevity and are both
linked to a decreased risk of
chronic diseases.
The polyphenols and catechins
found in green tea may decrease
your risk of cancer, diabetes, and
heart disease. Similarly, coffee is
linked to a lower risk of type 2
diabetes, heart disease, and certain
cancers, and brain ailments such
as Alzheimer's and Parkinson's.
Additionally, both coffee and
tea drinkers benefit from a twenty
to thirty percent lower risk of
early death compared to nondrinkers.
Although
too much caffeine
can lead to anxiety and insomnia,
so you may want to reduce your
intake of coffee to four or fewer
cups a day.
-
Sleep is crucial for regulating cell
function and helping your body
heal. Longevity is likely linked to
regular sleeping patterns, such as
going to bed and waking up at the
same time every day.
Sleep duration also seems to
Stress and
carbs
Stress hormones can
take a toll on your
body over time. Foods
can help tame stress
in many ways.
Comfort foods, such
as a bowl of†warm
oatmeal, boost levels
of serotonin, a calming
brain chemical. Other
foods can cut levels of
cortisol and
adrenaline, A healthy
diet can help counter
the impact of stress
by shoring up the
immune system and
lowering blood
pressure.
Carbohydrates help
your brain to make
more of that feel-good
chemical serotonin.
For a steady supply
of, eat complex carbs,
which take longer to
digest. Good choices
include whole-grain
bread, pasta, and
breakfast cereals,
including that bowl of
warm old-fashioned
oatmeal. Complex
carbs can also help
you feel balanced by
stabilizing blood sugar
levels.
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OnFitness Magazine - January/February 2022

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