Introduction
There is a very close relationship between what you eat and how your health is- which is where the old saying comes from - ‘You are what you eat’. Our ancestors were super smart about having a holistic approach to their foods and the environment and in turn led pretty healthy lives- look closely at the grandparents in a family and you will know how to live just as long as them, if you listen to what they say about eating and food habits. Thankfully, we Indians have been blessed with great conditions throughout the year, which means there are plenty of different kinds of foods to eat and try.
Nutritional Choices To Boost Health Span
Traditionally, Indians have not been hard core meat eaters. We do eat meat obviously, but we also like our veggies - in the form of light poriyals, filling sabzis, crunchy salads, cooling raitas and filling parathas or sides which pair greatly with a primary carbohydrate source. Indians in general have huge protein related deficiencies, as evidenced by studies which show that 73% of individuals don’t get enough protein everyday. This is exacerbated when someone is vegetarian or vegan. A person needs about 15-25 grams of protein everyday, and even this is not achieved, with a normal diet on most days. We also tend to depend too much on carbohydrate rich foods, so that needs to be reduced. Good quality fats are also super important- like ghee, sesame oil, coconut oil etc. Fasting on specific days is also an excellent habit and builds insulin sensitivity.
It is time we begin to pay attention to dietary habits to prolong life expectancy. This is why we have come up with a few handy tips below-
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Plan, plan and plan incessantly- when it comes to food and grocery shopping. It is time you invest time and resources in making the right kind of meals for yourself and for family.
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Make sure to eat plenty of colorful veggies, fruits and greens everyday, in multiple servings.
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You need a good source of protein- yes and there is a misconception that plant based foods won’t give you protein. That is wrong- they are just not as concentrated sources as animal products are- in which case, the quantity needs to be higher. So, have a large serving or cup of steamed dals- like chickpeas, green peas, green gram and have a little less rice or chapatis, or some other carbohydrate source.
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Keto-based diets don’t work for everyone, so listen closely to your body. Eating some rice or roti is not a bad thing, as long as you eat just enough and not have too much- like 100 grams of rice or 2 rotis with plenty of sides.
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If you are alright with meatier options, then choose lean cuts of meat and try not to fry them. Curries are super flavorful and yummy and good for you with all the whole spices.
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Including fresh whole spices means your meals taste great and you get a lot of important nutrients too - mainly antioxidants, which can help prevent cellular damage.
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Carbohydrates - like millets, whole grains and rice are great options as good energy sources. Portion control is key for good results.
Conclusion
A tropical climate ensures that we have a lot of variety when it comes to produce - and there is enough with respect to peak quality and high quantity too. We have different kinds of grains, lentils, veggies, fruits, seasonings, herbs, greens and what not- even the so-called exotic ones. It is time you start paying attention to what you eat everyday. Meal planning can be annoying, yes, but if a long lifespan and good healthspan are on your mind- you need the commitment to do something about it. The first step towards that would be to understand what should and should not go on your plate.
FAQs
1. What are the best foods to eat for increasing lifespan and healthspan?
The best foods are those which have not been processed to within an inch of their life- which means fresh produce, good quality nuts, seeds, lean meat and fish, or even switching to a plant based diet that is rich in the use of good quality fats like ghee, spices like turmeric, pepper, cinnamon, cardamom, star anise etc. Not eating only meat very often is a great way to ensure that you introduce variety into your diet and improve lifespan and healthspan simultaneously.
2. Can dietary changes significantly extend my lifespan?
Yes, in general foods like fresh produce contain lots of antioxidants and flavonoids- these are beneficial for your body as they prevent excessive reactive oxidative species production, reduce inflammation actively and help cells reduce damage to themselves. So, try to eat colourful fruits and vegetables everyday, in multiple servings.
3. Are plant-based diets more effective for longevity than other diets?
Yes, plant based products are not normally very processed if you decide to stick to the fresh versions of them. This means more nutrition and less garbage entering your system. They are also rich in vitamins, minerals and may be low on protein, but you can always have some meat or dairy or eggs to get your daily protein requirements. If you are strictly vegetarian, then your dals, seeds and soy chunks or tofu are great options too. They are also heart friendly in the long run, which is a win-win.
4. Can spices and herbs contribute to a longer health span? Which ones are most effective?
Yes, and they are all staples in an Indian kitchen, which means there is no need to go hunt for exotic sounding ingredients. Excellent examples include ginger, garlic, turmeric, cinnamon, black pepper, cardamom, star anise, methi or fenugreek seeds, cardamom seeds, sesame seeds and herbs like methi, local greens like amaranthus, moringa etc.
5. What role do fatty acids play in extending lifespan?
Fatty acids are important in ensuring that cellular membranes are well maintained and function well. They also help reduce oxidative stress. Some examples include PUFAs, MUFAs, omega-3 fatty acids, which ensure that ROS or radicals cannot enter cells and damage DNA or switch on adverse cellular pathways which can accelerate aging. They are also a good source of energy, which means they are used up in periods of starvation.
