For decades, we’ve been inundated with advertising for “life-changing diets.” Most of these diets involve completely changing what types of food we consume, and how often we consume them.
Some of these drastic changes might include eating only carbs, or eating only protein. This can be such a challenge, so we abandon these diets — with good reason. Our bodies need a balanced intake of nutrients to thrive.
Regardless, what we eat directly impacts our physical, mental, and even spiritual health. Processed sugars and fast food may fill our bellies and seem momentarily satisfying, but these foods often leave us feeling fatigued and bloated.
The role of diet in our longevity cannot be overstated. By incrementally cutting out processed sugar and other unnatural additives, we may see a radical transformation in our holistic health: what we eat can change our lives.
How your diet impacts your lifespan
Our busy lives impact how we eat and when we eat. Most of us have found ourselves in situations where we skip meals or, when we do have a chance to eat, we consume food that is readily available – often with little nutritional value. Intentional eating takes effort, but it’s effort that can pay off in dividends. A healthy diet can allow us to lead long, thriving lives.
In fact, the American Medical Association (AMA) published the following statistics after a decades long study of 120,000 people and their dietary habits:
- Healthy eating patterns promote a 20% reduction in early death.
- Eating fruits, legumes, nuts, vegetables, and whole grains can promote holistic health and add years to your lifespan.
- The healthy eating index 2015 (HEI-2015), alternate Mediterranean diet (AMED), healthful plant-based diet (HPDI), and alternate healthy eating index (AHEI) are all linked to lower mortality.
- Following any of the core principles related to the aforementioned healthy diets can promote longevity and add ten years to your lifespan.
- A diet rich in fiber can slow your body’s absorption of glucose and prevent blood sugar spikes.
The detrimental impact of unhealthy eating
Conversely, prolonged unhealthy eating habits can cause a litany of health issues and may have a considerable detrimental impact on our longevity. It’s normal to occasionally want to indulge in “guilty pleasure” food.
However, if we can tweak our guilty pleasures to include healthier food that tastes delicious and doesn’t have the same negative effects, we may increase our lifespan in the process.
So, what are some of the dietary patterns we can change, and what are their effects on our bodies? Here are some examples:
- Globally, dietary risks annually contribute to 256 million disability-adjusted life years and 11 million deaths.
- Processed foods and sugar-laden products, such as hot dogs, soda, and energy drinks can lead to diabetes, heart disease, and obesity.
- Foods high in saturated and trans fats, such as beef, butter, cream, and coconut oil, can cause our bad cholesterol levels (LDL) to rise and increase our risk of heart attack and stroke.
- Diets high in red meat or processed meat can lead to coronary heart disease, stroke, and various types of cancer.
- A diet low in antioxidants and health-promoting biocompounds can cause inflammation and promote disease. Foods rich in antioxidants include broccoli, spinach, and sweet potatoes.
The endless holistic benefits of a nutritional diet
Does this mean that we should never enjoy a bagel or satisfy our burger cravings? Definitely not! But, moderation is key with foods low in health benefits.
The choices we make when it comes to sustenance can dramatically impact our quality of life and the longevity we enjoy. Not only can our diet help us live longer, but it can also impact our daily lives – from anxiety and stress levels to brain and heart health.
The National Library of Medicine has published findings that suggest direct correlations between our diet, our health, and our longevity.
A healthy diet may extend our lifespans by helping bolster our immune systems, and it can also include the following health benefits:
- Anxiety and depression reduction
- Brain health and mental focus
- Decrease in morbidity
- Slow your body’s absorption of glucose and prevent blood sugar spikes
- Heart health
- Increase in energy levels and stamina
- Increased antioxidants
- Inflammation reduction
- Lowered blood pressure
- Maintaining healthy weight
- Reduced risk of stroke
- Strengthened immune system
Is it ever too late to change your diet?
The good news is that it’s never too late to change your diet. Regardless of your age, implementing simple nutritional changes in your diet today can impact your longevity and improve your holistic health.
Even by reducing the amount of processed, salty, and sugary foods you consume, you might increase your lifespan. If you introduce foods like non-starchy vegetables and nuts into your diet, you can reduce the negative effects of unhealthy food choices.
The New England Journal of Medicine found that even including a serving of beans in your daily diet can produce positive holistic health results — regardless of your age.
How to implement dietary changes for longevity
Intentionally implementing dietary changes may seem difficult, but you don’t have to overhaul your entire diet in one fell swoop. By incorporating several soul-nourishing recipes into your weekly meal plan, you may find the energy and health you long for become a reality.
Here are some suggestions to help you transform your diet:
- Include nuts like walnuts or almonds and healthy fats such as avocados in your daily snack.
- Replace sugary cereal, white pasta, and white rice with whole grains like millet, oatmeal, brown rice, and quinoa.
- If you have a sweet tooth, consider substituting candy with dark chocolate.
- When preparing meals, substitute vegetable oil with olive oil.
- Incorporate legumes into meals — as side dishes or even main courses.
- Add plant-based foods to your meal plans.
Connect with Serena Loves
Whole food nutrition and a healthy diet are vital to your longevity. Luckily, dietary changes can be made incrementally, and can have an immediate, positive impact on your holistic health.
Serena Loves is driven by my passion to help you become the best, most vibrant version of you. A full, healthy life is possible for you, no matter where you start your journey! You just need to take the first steps. My soul-nourishing recipes are free, and can help you make beneficial dietary changes.
I’d love to connect with you and hear how you’ve addressed your longevity through whole, nutritional foods. Check out the Serena Loves blog to learn more about how to nourish your body, mind, and soul, and shop for products that can help you on the path toward a soul-giving, healthy life!
