{"id":28272,"date":"2021-10-21T09:41:07","date_gmt":"2021-10-21T13:41:07","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28272"},"modified":"2021-10-25T11:04:58","modified_gmt":"2021-10-25T15:04:58","slug":"nutrition-for-longevity","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/nutrition-for-longevity\/","title":{"rendered":"Nutrition Do&#8217;s And Don&#8217;ts For Living A Long, Healthy Life"},"content":{"rendered":"<p class=\"p3\"><span class=\"s1\">You truly are what you eat\u2014so when it comes to longevity, your diet<\/span><span class=\"s1\">\u00a0makes a huge impact. <\/span><span class=\"s3\">\u201c<\/span>Think of nutrition as you would fueling a car; you wouldn<span class=\"s3\">\u2019<\/span>t expect your sports car to run properly if you put the wrong fuel in it,\u201d says plant-based dietitian <a href=\"https:\/\/www.amydgorin.com\/recipes\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">Amy Gorin<\/span><\/a>, M.S., R.D.N., owner of <a href=\"https:\/\/www.etsy.com\/shop\/PlantBasedEats\" target=\"_blank\" rel=\"noopener\"><span class=\"s5\">Plant-Based Eats<\/span><\/a>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">Of course, this doesn<span class=\"s3\">\u2019<\/span>t mean you can<span class=\"s3\">\u2019<\/span>t indulge from time to time\u2014but maintaining healthy eating patterns really does go a long way in helping you lead a long, healthy life.<\/p>\n<p class=\"p5\"><span class=\"s3\">\u201c<\/span>Good nutrition and maintaining an overall healthy lifestyle can be the difference between aging with independence or having a poor quality of life in your final years,&#8221; says Katie Dodd, R.D.N., C.S.G., L.D., F.A.N.D., creator of <a href=\"https:\/\/thegeriatricdietitian.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">The Geriatric Dietitian<\/span><\/a>.<\/p>\n<p class=\"p5\">So what are some of the most important nutrition do<span class=\"s3\">\u2019<\/span>s and don&#8217;ts to keep in mind to ensure the highest quality of life down the line? Here, dietitians break down their best tips.<\/p>\n<h2 class=\"p5\"><b>DO: Embrace a plant-based diet<\/b><\/h2>\n<p class=\"p3\"><span class=\"s6\">You don<\/span><span class=\"s7\">\u2019<\/span><span class=\"s6\">t have to go fully vegan, but a growing body of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7400843\/\">research<\/a> confirms the value of plant-forward diets. <\/span><span class=\"s3\">\u201c<\/span>Science and <span class=\"s4\">research<\/span> are beginning to catch up with what many have believed for years: that a plant-based diet has significant health benefits, especially as related to longevity,\u201d says dietitian Trista K. Best, M.P.H., R.D., L.D.N.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">In addition to supporting heart health, weight loss, and healthy blood sugar, eating a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/plant-based-diet-guide\/\" target=\"_blank\" rel=\"noopener\">plant-forward diet<\/a> may also reduce cancer risk. In fact, the <a href=\"https:\/\/www.aicr.org\/cancer-prevention\/healthy-eating\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">American Institute for Cancer Research<\/span><\/a> suggests that eating plenty of fiber, vitamins, minerals, and phytonutrients\u2014which you<span class=\"s3\">\u2019<\/span>ll find in plant foods like vegetables, fruit, beans, grains, nuts, and seeds\u2014helps reduce your risk.<\/p>\n<p class=\"p7\">Not sure where to start? Experiment with <a href=\"https:\/\/meatfreemondays.com\/\">Meat-Free Mondays<\/a> and try Gorin<span class=\"s3\">\u2019<\/span>s tasty <a href=\"https:\/\/www.amydgorin.com\/vegan-power-bowl-maple-dijon-dressing\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s5\">vegan power bowl<\/span><\/a> or this easy and satisfying <a href=\"https:\/\/www.amydgorin.com\/baked-tofu-marinades\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s5\">baked tofu<\/span><\/a>.<\/p>\n<h2 class=\"p1\"><b>DO: Give antioxidants More Attention<\/b><\/h2>\n<p class=\"p1\">Another perk associated with plant-based eating: Fruits, vegetables, legumes, and beans are rich in disease-fighting anti-inflammatory compounds called <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/antioxidants\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>. The benefits of these compounds are plentiful, impacting many aspects of health, so focusing more on them is a good long-term move.<\/p>\n<p class=\"p1\">One example: <span class=\"s3\">\u201c<\/span>Research has shown that the <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/improve-brain-health-with-the-mind-diet\/art-20454746\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">MIND Diet,<\/span><\/a> which is high in fruits and vegetables, can reduce the risk of Alzheimer&#8217;s disease and dementia in aging adults,\u201d says Dodd.<\/p>\n<p class=\"p1\">Plus, one study published recently in the <a href=\"https:\/\/academic.oup.com\/ajcn\/advance-article-abstract\/doi\/10.1093\/ajcn\/nqab201\/6301128?redirectedFrom=fulltext\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\"><i>American Journal of Clinical Nutrition<\/i><\/span><\/a>\u00a0linked diets rich in fruits and vegetables with slower epigenetic age acceleration. <span class=\"s3\">\u201c<\/span>Epigenetic age acceleration means someone&#8217;s DNA shows they are older than their actual age,\u201d explains Dodd. Eating antioxidant-rich produce truly helps you stay young.<\/p>\n<p class=\"p1\">Berries, in particular, may be particularly beneficial for upping that antioxidant intake and promoting a long, healthy life. One review published in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4804301\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\"><i>Scientific Reports<\/i><\/span><\/a>, for example, found that people who ate berries regularly had lower LDL cholesterol levels than those who did not\u2014certainly a plus for long-term heart health.<\/p>\n<p class=\"p1\">Amp up your antioxidant acumen by incorporating more of <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/foods-high-in-antioxidants\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">these eight antioxidant-rich foods<\/span><\/a> to your daily eats.<\/p>\n<h2 class=\"p1\"><b>DO: Consume enough protein<\/b><\/h2>\n<p class=\"p3\">Protein isn<span class=\"s3\">\u2019<\/span>t just for packing on muscle in your youth, but a vital component of health at <i>all<\/i> stages of life. <span class=\"s7\">\u201c<\/span><span class=\"s6\">We need mu<\/span>scle to do everything, says Dodd. <span class=\"s3\">\u201c<\/span>Without it, we are unable to care for ourselves and are more likely to fall, get sick, and be hospitalized.\u201d<\/p>\n<p class=\"p3\">Luckily, there is some evidence to suggest how much protein you need to support those muscles over time. <span class=\"s3\">\u201c<\/span>A growing body of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30810500\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">research<\/span><\/a> supports eating 30 grams of protein at each meal to counteract muscle loss associated with aging, called sarcopenia,\u201d shares dietitian Jamie Rincker, R.D., head of nutrition at <a href=\"https:\/\/teamvivo.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">Vivo<\/span><\/a> (an interactive strength training program designed for adults over 50).<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">To hit that mark, you might have a smoothie with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein powder<\/a> at breakfast, four ounces of grilled chicken on a salad for lunch, and a cup and a half of tofu or three ounces of seitan at dinner, suggests Rincker. Need some inspiration on how to load up on more protein? Here are <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-increase-protein-intake\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">nine easy ways to boost your intake<\/span><\/a>.<\/p>\n<h2 class=\"p3\"><b>DO: Get more omega-3s<\/b><\/h2>\n<p class=\"p3\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/omegas\" target=\"_blank\" rel=\"noopener\">Omega-3 fatty acids<\/a> are key for brain, heart, eye health, and more. Thing is, most people\u2014especially older adults\u2014<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/omega-3s-insufficiency\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">don<\/span><span class=\"s8\">\u2019<\/span><span class=\"s4\">t get enough of them<\/span><\/a>. The current <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK305180\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">Dietary Guidelines for Americans<\/span><\/a> recommend adults consume at least eight ounces of seafood a week, since fatty fish is the richest source. However, you can also get some from <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-Consumer\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">nuts, seeds, and soy<\/span><\/a>.<\/p>\n<p class=\"p3\"><span class=\"s3\">\u201c<\/span>To best protect brain health, adults over 50 should include a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/omegas\" target=\"_blank\" rel=\"noopener\">fish oil supplement<\/a>, especially if they do not eat fish on a weekly basis,\u201d recommends Rincker. In addition to supporting brain health, a recent <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33202805\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s9\">study<\/span><\/a> even links higher intakes of omega-3s with stronger muscles, which (as you now know) are also important for longevity. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/way-to-get-more-omega-3s\/\" target=\"_blank\" rel=\"noopener\">6 Easy Ways To Get More Omega-3s If You Don&#8217;t Like Fish<\/a><\/strong><\/p>\n<p class=\"p3\">The <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">National Institutes of Health<\/span><\/a> advises that adult men and women aim <span class=\"s1\">for 1.6 grams and 1.1 grams of ALA (an omega-3 found in plant foods like walnuts and flaxseed) per day, respectively. Meanwhile, <\/span>the <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/fish-and-omega-3-fatty-acids\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">American Heart Association<\/span><\/a> recommends two servings per week of fatty fish like salmon and mackerel for ample amounts of the well-known omega-3s DHA and EPA it offers.<\/p>\n<h2 class=\"p3\"><b>DON<\/b><span class=\"s3\">\u2019<\/span><b>T: Yo-yo diet<\/b><\/h2>\n<p class=\"p3\">Though society in many ways encourages us to hyper-focus on our weight, doing so can lead to potentially harmful weight fluctuations over time. You see, when you lose significant weight, you typically lose precious muscle mass and ultimately gain back more fat mass, have poorer metabolic function, and experience strength losses, according to Rincker.<span class=\"Apple-converted-space\"> (Have you noticed how important <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle\/\" target=\"_blank\" rel=\"noopener\">maintaining muscle<\/a> is yet?)<\/span><\/p>\n<p class=\"p3\">The more this cycle repeats, the weaker you can become over time\u2014which is especially problematic for older adults, since the ability to do things independently becomes more of a concern at this stage in life, she says. Of course, being caught in this relentless cycle may also have negative impacts on mental health, too.<\/p>\n<p class=\"p3\">That said, it<span class=\"s3\">\u2019<\/span>s also important to pay attention to unintentional weight loss. Though weight loss might often <i>seem<\/i> like a good thing, it can actually be a sign of trouble\u2014especially as you get older. In this case, too, loss of muscle mass (which older adults already tend to experience) is the primary concern.<\/p>\n<p class=\"p3\"><span class=\"s3\">Consider weighing yourself monthly to monitor for any significant losses. \u201c<\/span>If you start losing weight unintentionally, talk to your health care team,\u201d she recommends.<\/p>\n<h2 class=\"p3\"><b>DON<\/b><span class=\"s3\">\u2019<\/span><b>T: Eat a lot of red meat<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/h2>\n<p class=\"p11\">If you eat meat, Gorin advises limiting your intake of red meat (beef, pork, and lamb), specifically. <span class=\"s3\">\u201c<\/span>Eating more <a href=\"https:\/\/www.wcrf.org\/dietandcancer\/limit-red-and-processed-meat\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">has been connected<\/span><\/a> to a higher risk of cancer and death,\u201d she says. <span class=\"s3\">\u201c<\/span>Why increase your risk unnecessarily?\u201d<\/p>\n<p class=\"p11\"><span class=\"s10\">So how much should you consume, then? Gorin advises limiting red meat intake to about three servings (that means no more than 18 ounces cooked) per week.<\/span><\/p>\n<p class=\"p11\">Also, by cutting back on red meat, you make more room in your diet for other foods that can have health-supportive properties, she says. Remember what we said about plant foods earlier? <a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(14)00062-X?_returnURL=http:\/\/linkinghub.elsevier.com\/retrieve\/pii\/S155041311400062X?showall=true\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">Research<\/span><\/a> has associated plant proteins with lower mortality risk compared to animal proteins in people 65 and younger. So, cut back on the bacon now and your future self will thank you.<\/p>\n<h2 class=\"p3\"><b>DON<\/b><span class=\"s3\">\u2019<\/span><b>T: Drink too much alcohol<\/b><\/h2>\n<p class=\"p3\">Though this one might feel like a no-brainer, it<span class=\"s3\">\u2019<\/span>s increasingly important as you get older.<b> <\/b><span class=\"s3\">\u201c<\/span>The side effects of excessive alcohol intake can worsen as you age due to physiological changes and potential medications you may then be taking,\u201d says Best. <span class=\"s3\">\u201c<\/span>The liver, the body&#8217;s natural detoxifying organ, also ages, becoming less efficient. Potentially damaging it with excess alcohol consumption can reduce your body&#8217;s ability to naturally detox, contributing to a higher risk of chronic illness and disease.\u201d<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">And, no, even that heart-healthy glass of vino doesn<span class=\"s3\">\u2019<\/span>t get a free pass here. <span class=\"s3\">\u201c<\/span>Although some alcohol such as red wine has beneficial attributes, drinking less alcohol is generally considered better for overall health,\u201d Gorin says.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/quit-alcohol-for-30-days\/\" target=\"_blank\" rel=\"noopener\">I Quit Drinking Alcohol For A Month\u2014Here&#8217;s How It Went<\/a><\/strong><\/p>\n<p class=\"p3\">Women should aim to have no more than one drink a day, while men should cap their intake at two, the <a href=\"https:\/\/www.cdc.gov\/alcohol\/fact-sheets\/moderate-drinking.htm%2523:~:text=To%252520reduce%252520the%252520risk%252520of,days%252520when%252520alcohol%252520is%252520consumed.\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">CDC<\/span><\/a> recommends. Why not try a nonalcoholic beer or a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/energy-mocktails\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">kombucha mocktail<\/span><\/a> to unwind after a long day, instead?<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2 class=\"p3\"><b>DON<\/b><span class=\"s3\">\u2019<\/span><b>T: Regularly Eat refined carbohydrates\u00a0<\/b><\/h2>\n<p class=\"p3\"><span class=\"s3\">\u201c<\/span>Refined carbohydrates, like white pasta and bread, are highly inflammatory and can cause a host of health concerns,\u201d says Best. The issue is that these carbs act as food for and create an environment for the growth of bad bacteria in the gut. <span class=\"s3\">\u201c<\/span>When this bacteria outgrows the good, a state known as gut dysbiosis, the body digests foods less efficiently and produces byproducts that are pro-inflammatory,\u201d she adds.<\/p>\n<p class=\"p3\">In the long-term, low-grade <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6457053\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">inflammation<\/span><\/a> such as this has been connected to an increase in chronic illness and disease which can reduce one&#8217;s longevity, Best explains.<\/p>\n<h2 class=\"p3\"><b>DON<\/b><span class=\"s3\">\u2019<\/span><b>T: Sleep on hydration<\/b><\/h2>\n<p class=\"p3\">You<span class=\"s3\">\u2019<\/span>re drinking plenty of water, right? If so, consider it a service to your golden years. <span class=\"s3\">\u201c<\/span>Chronic dehydration can lead to less movement and more pain (because of less lubrication available for joints), as well as poor nutrition choices that we make when we mistake thirst for hunger and impulsively reach for low-nutrient snacks,\u201d says Rincker.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">Over time, each of these effects ultimately sabotages your health and wellbeing.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">If plain ol<span class=\"s3\">\u2019 <\/span>H2O bores you, try jazzing it up with sliced cucumber, berries, watermelon, or a wedge of lemon or lime. Fresh herbs like mint and basil can also enhance water<span class=\"s3\">\u2019<\/span>s flavor.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">Not clear on whether you<span class=\"s3\">\u2019<\/span>re drinking enough? Here<span class=\"s3\">\u2019<\/span>s <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/i-tracked-my-water-intake\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">exactly how much you need<\/span><\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You truly are what you eat\u2014so when it comes to longevity, your diet\u00a0makes a huge impact. \u201cThink of nutrition as you would fueling a car; you wouldn\u2019t expect your sports car to run properly if you put the wrong fuel in it,\u201d says plant-based dietitian Amy Gorin, M.S., R.D.N., owner of Plant-Based Eats.\u00a0 Of course,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrition-for-longevity\/\">Read More <span class=\"screen-reader-text\">Nutrition Do&#8217;s And Don&#8217;ts For Living A Long, Healthy Life<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":28276,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[],"class_list":["post-28272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nutrition Do&#039;s And Don&#039;ts For Living A Long, Healthy Life<\/title>\n<meta name=\"description\" content=\"Whether you&#039;re in your 20s or over-the-hill, these nutrition tips for longevity will help you prioritize healthy living for the long-term.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrition-for-longevity\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrition Do&#039;s And Don&#039;ts For Living A Long, Healthy Life\" \/>\n<meta property=\"og:description\" content=\"Whether you&#039;re in your 20s or over-the-hill, these nutrition tips for longevity will help you prioritize healthy living for the long-term.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrition-for-longevity\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-21T13:41:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-10-25T15:04:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2021\/10\/family-eating-together-outside.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Perri O. 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