OnFitness Magazine - January/February 2022 - 38

Clean Nutrition Report - strategies & tactic's to live to100!
be a factor, with both too little and too
much being harmful. Sleeping less than
five to seven hours a night is linked to a
twelve percent greater risk of early death
while sleeping more than nine hours could
decrease your lifespan by up to thirty-eight
percent.
Also, too little sleep may promote
inflammation and increase your risk of
diabetes, heart disease, obesity, and a
shortened lifespan. While excessive sleep
could result in depression, low physical
activity, and undiagnosed health
conditions, all of which may negatively
influence longevity.
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Broccoli, cauliflower, Brussels sprouts,
cabbage, and other cruciferous vegetables
are important in their relation to a healthy
digestive system which is important for
overall health, and eating these crunchy
vegetables is also linked to several benefits
related to longevity. They're rich in fiber,
antioxidants, and vitamins A, C, and K, all
of which are associated with healthy aging.
Sulforaphane, an antioxidant primarily
found in cruciferous vegetables, is known
to have anti-cancer benefits, possible
protection against heart disease, and
supporting blood glucose control for
people with type 2 diabetes.
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The health benefits of berries range from
reducing your risk of cardiovascular
disease, protection against cancer, lower
levels of inflammation, and their potential
effect on brain health. A study that
followed over sixteen thousand
participants over the age of seventy, found
that greater intakes of blueberries and
strawberries were linked to slower
cognitive decline. Another study showed
that blueberry extract may improve
memory.
Whether you favor raspberries,
strawberries, blueberries, or blackberries,
they all offer a bounty of health-protective
vitamins, minerals, antioxidants, and fiber.
The antioxidant content of blueberries,
raspberries, and blackberries also ranks
among the highest of all fruits in
combating free radicals that can cause cell
damage as well as inflammation.
Fresh berries are only available for a
few short months of the year, but frozen
berries are just as nutritious.
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Eating dark leafy greens also benefits
longevity and is associated with a lower risk
of developing cardiovascular disease,
improving mental sharpness, and reducing
the risk of age-related macular
degeneration. Dark leafy greens also contain
zeaxanthin and lutein, two antioxidants
that are linked to better eye health.
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While all nuts offer health benefits,
walnuts stand out when it comes to
disease prevention and healthy aging.
For a long fruitful life, fill your plate with mostly plant foods.
Eating walnuts is linked to better heart
health, lower risk of cancer, reduced
inflammation, blood sugar control in
people with type 2 diabetes, and better
brain health.
Regular walnut consumption could
help you live longer due to a combination
of alpha-linoleic acid, omega-3,
monounsaturated fats, and certain
polyphenols. Polyunsaturated fats,
including omega-3s, have also been linked
to less joint pain, which may improve the
quality of life as you age.
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Olive oil is packed with health-promoting
compounds such as monounsaturated fats.
Olive oil contains polyphenols known for
their anti-inflammatory properties.
Regular olive oil consumption may
slow telomere shortening. One study
among people over the age of fifty found
that olive oil consumption improved the
successful aging index, which measures a
variety of physical health outcomes such as
cardiovascular disease risk-factor along
with social and mental health outcomes
commonly associated with aging.
Use olive oil when cooking as well as
in dressings, sauces, or to drizzle on a
finished dish for a flavor burst.
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Salmon and other fatty fish supply vital
omega-3 fats, lean nutrients, B-vitamins,
selenium, and iron, which offer health
benefits such as the lower risk of heart
disease and an eighty to ninety percent
lower risk of sudden cardiac death. A
seafood-rich diet has also been linked to a
lower risk of depression and improved
memory and cognition.
Eating two or more ounces of fish a
day is associated with a twelve percent
lower risk of dying from any cause, a
thirty-eight percent reduced risk of death
from Alzheimer's, a twenty percent lower
risk of dying from cancer, and a fifteen to
eighteen percent lower risk of death from
cardiovascular disease.
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Grains have been denigrated for their
supposed connection to a variety of health
concerns, but research supports the
benefits of consuming whole grains for
health and longevity.
Consuming three servings of whole
grains each day is associated with a
twenty-five percent lower risk of dying
from cardiovascular disease. Whole grains
in their original form such as farro, wheat
berries, quinoa, and oats, offer the most
health benefits, choose whole-grain bread
and pasta when possible. Cornmeal and
popcorn are also considered whole grains.
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For a long fruitful life, fill your plate with
mostly plant foods and follow a healthy
eating pattern such as the Mediterranean
diet. Aim to eat more of these powerhouse
foods, but know that no one food is going
to determine how long you live, it's your
overall diet and lifestyle that makes the
biggest difference. Z
Club Med: Mediterranean
veggie sandwich
Ingredients: 2 slices of whole wheat bread, 2 to 3
tablespoons of cilantro jalapeno hummus, 1 whole
leaf fresh lettuce, 1/4 cup of sprouts, 2 thin slices
of tomato, 2 slices of thinly sliced cucumber, a red
onion, 1 to 2 tablespoons of crumbled feta cheese,
and 2 chopped Peppadew peppers.
Preparation: toast the bread if desired. Spread
both slices with hummus, then layer on lettuce,
sprouts, tomato, cucumber, red onion, feta cheese,
and Peppadew peppers, and enjoy.
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OnFitness Magazine - January/February 2022

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