15 ways to eat that people who live longer are doing

"I'm going to take care of my health, but

Somehow the failure continues... "

Maybe because of my age...

Before thinking so, I want you to review how to eat.

What people who live longer have in common is not special supplements or expensive foods. It is the accumulation of how to eat every day. Research on the longevity region of the world (blue zone) also shows that eating habits have a significant impact on longevity.

Eat fish at least three times a week.

EPA and DHA delay the aging of blood vessels and the brain. Blue fish (mackerel, sardine, saury) is especially recommended. Canned food is also effective enough.

2. Take beans every day

Studies have shown that daily consumption of beans such as natto, tofu, miso, and chickpeas is associated with longevity. Traditional Japanese food was already correct.

3. Eat one green and yellow vegetable at every meal

Vitamin C, β-carotene and polyphenols suppress oxidative aging of cells. It is enough to add one dark vegetable.

4. Use olive oil

Polyphenols called oleocanthal soothe chronic inflammation and protect blood vessels. Choose extra virgin, which can also be used for heating.

5. Take one fermented food every day

Natto, miso, nukazuke, and yogurt prepare the intestinal environment and raise immunity and metabolism. When the intestines are prepared, the whole body changes.

6. Eat a handful of nuts

The high-quality fats and antioxidants contained in walnuts and almonds lower the risk of cardiovascular disease. It is enough to change snacks to nuts.

7. Stop at the eighth minute

Overeating accelerates aging by increasing chronic inflammation and oxidative stress. The habit of stopping with "I want to eat a little more" greatly reduces the burden on the body.

8. Chew well and eat slowly

Chewing activates digestive enzymes and reduces the burden on the intestines. It is easy to get a feeling of fullness just by spending more than 20 minutes on a meal.

9. Eat from vegetables

Taking vegetables at the beginning of a meal suppresses blood sugar spikes and prevents damage to blood vessels. You can do it from today just by changing the order.

Eat at the same time every day.

The internal clock stabilizes the metabolism and improves the efficiency of digestion and absorption. Irregular meal times are a great stress for the intestines.

Eat dinner three hours before going to bed.

Eating just before going to bed puts a strain on the digestive organs and lowers the quality of sleep. Just early dinner changes the lightness of the body the next morning.

12. Avoid refined sugar and soft drinks

Excessive sugar intake accelerates chronic inflammation and saccharification (body burning) and accelerates aging. Just changing the drink to water, plain hot water, green tea will change greatly.

13. Reduce processed meat

The nitrite contained in wiener, bacon and ham has been recognized as carcinogenic by WHO. If you eat it, try not more than 1-2 times a week.

14. Avoid trans fats

Sweet bread and fried foods using margarine shortening increase the risk of cardiovascular disease. It can be avoided simply by making a habit of looking at the ingredient label.

15. Keep salt content to 6g or less per day

The average salt intake of Japanese people is over 10g. Excessive salt puts a chronic burden on blood pressure, kidneys, and blood vessels. First, be aware of the amount of seasoning.

By the way, what is common in the longevity region of the world is "do not eat too much," "mainly plant food," and "there are fermented foods." There is nothing special. Small choices every day are making the body 10 years later.

With knowledge, the body changes.

📌 and try to take one from today's meal

─ ─ ─ ─ ─ ─ ─

Eri | Doctor × Preventive Medicine

With knowledge, the body changes 🫶

"Eat and prepare" Sending preventive diet

Preventive Beauty Diet Eat and prepare # longevity # anti-aging Health habits