If there was a magic pill to help prevent aging, would you take it? Most of us would, without a doubt! But, unfortunately, that pill doesn’t exist. Aging is a part of life. However, most people believe that chronic disease and decreased cognitive function are simply an inevitable part of growing older. Most experts now disagree. Although chronic disease and decreased cognitive function with age are common, that doesn’t make it normal. Unfortunately, in Western medicine, those two words are often used interchangeably and it is causing confusion and misunderstanding among many of us.

It is possible to live a healthy life and support the aging process. Many cultures around the world are proud to have many centenarians (people who are aged 100 or older) who are still actively involved in the community, both physically and mentally. These are called “Blue Zones” and if you are not familiar with this term, I would highly recommend reading The Blue Zones by Dan Buettner. They also have an awesome cookbook and website with tons of great recipes and articles! 

What are the centenarians’ secrets?

It appears, according to anecdotal and epidemical research, most centenarians have similar lifestyle patterns. They are physically active every day. They may not be running marathons anymore, but they participate in physical work. Weight-bearing exercise is critical in maintaining bone density, which decreases as we age. Additionally, exercise has been shown to preserve the integrity of our telomeres, segments of DNA at the ends of our chromosomes, which are proving to play a major role in the aging process and disease development. (BTW, the research on telomeres and aging is fascinating! Here’s an older article on the subject that begins to explain their importance.) 

Many of these activities also involve other people. A sense of community and an active social life have also been shown to prolong the quality of life. Other activities that help with graceful aging include managing stress levels and getting enough quality sleep. Stress and lack of sleep are damaging to many processes of the body.

 

Now, let’s get down to the big one…..

Food!! (Don’t pretend you didn’t see that one coming…I am a nutritionist after all!!)

Another lifestyle factor that many centenarians have in common is the food they eat. Eating mostly healthy foods helps to reduce oxidative stress and provides abundant nutrients to support good overall health. New research has also shown that eating in line with our circadian rhythms can also help with the aging process. That means eating at similar times every day and spacing out meals. The human body thrives on rhythm! Many experts agree that giving your body a minimum 12-hour break between dinner and breakfast may be extremely beneficial. Some people intentionally do this and call it “fasting”. I call it sleeping!! Go with your body, it knows what to do!

Let’s dive a little deeper into this whole food thing….

I’m calling in the big guns for this discussion. Here are the top 10 foods to boost your longevity according to Dr. Joel Fuhrman, M.D. and the creator of the Nutritarian Diet:

1. Bok Choy - This leafy green vegetable is high in beta-carotene, which is converted to vitamin A in the body. Beta-carotene, along with the other carotenoids, scavenges free radicals which are known to cause disease and premature aging. Vitamin A is also great for eye health so anyone who has or is at risk of eye conditions such as age-related macular degeneration, which is a common cause of vision loss in older adults, should load up on foods that are high in beta-carotene. Additionally, bok choy is a member of the cruciferous vegetable family. These guys, the dark leafy greens, are high in a group of phytochemicals called isothiocyanates. These have been shown to have anticancer effects. 

2. Cauliflower - Another member of crucifers! But this one isn’t dark or leafy! Just like bok choy, cauliflower is high in phytochemicals and, in particular, isothiocyanates. Not only are these protective against cancer, but they have also been associated with reduced risk of death from cardiovascular disease and all causes. Cauliflower is also a great source of choline, which is a B vitamin that is important during pregnancy for its role in brain development. 

3. Raspberries - Raspberries are high in powerful antioxidants, such as anthocyanins and ellagitannins, which have been shown to have protective effects against heart disease, diabetes, and cancer. Also, research has found that red raspberries increase enzyme activity within cells, decrease inflammation, inhibit DNA damage, and slow the breakdown of starches by digestive enzymes. Black raspberries have been used in some exciting new cancer and precancerous research. All types of raspberries help promote healthy aging with many health benefits.

4. Lentils - Tiny, but mighty! These little guys pack quite the health-punch thanks to their high micronutrient and high-fiber content. Regularly consuming legumes, including lentils and beans, may help to lower the risk of heart disease by reducing cholesterol levels. Adding lentils to your meals can help to reduce blood pressure and measures of insulin resistance. The high fiber content limits blood sugar spikes after a meal. But not just that particular meal. Research has shown that lentils consumed up to four hours before a meal, help to control blood sugar spikes at that meal. It’s known as the “second meal effect” and why you should eat lentils for lunch! If that wasn’t enough, lentils and soybeans have more protein than almost any other plant food. They are a good source of iron, especially for those following a plant-based eating pattern. Lentils also help protect against muscle and bone loss from aging. 

5. Mushrooms - Mushrooms are seriously underrated in the nutrition world. This edible fungi (technically they are not part of the plant kingdom!) is a powerhouse for supporting the immune system thanks to their unique polysaccharides, called beta-glucans. These beta-glucans are also thought to protect against infections and cancers. Mushrooms appear to be protective against breast cancer because they interfere with estrogen production. Their anti-inflammatory properties may help to prevent cardiovascular disease, and the fiber and potassium in mushrooms help to promote healthy blood pressure levels and good overall health. 

6. Scallions - Scallions, also known as green onions, are in the same family as onions, garlic, leeks, chives, and shallots - the Allium family. Increased consumption of onions and other foods in the Allium family are protective to the cardiovascular and immune systems as well as associated with a lower risk of gastric and prostate cancers. The entire Allium family has strong anti-cancer properties, but scallions are super-stars because they not only have sulfur compounds, but are also rich in minerals and vitamin K, and provide some carotenoids. 

7. Pine Nuts - Yup! We’re getting fancy now!! You may be most familiar with pine nuts from their starring role in pesto. Mmmmm….Even though pine nuts are so tiny, they pack a huge nutritional punch! They are great sources of protein, vitamin E, and the minerals magnesium, zinc, phosphorus, copper, and manganese. Pine nuts contain a fatty acid that has been shown to reduce appetite in women by increasing the secretion of satiety hormones. Another way pine nuts can contribute to healthy aging is through their role in cholesterol. Mediterranean pine nuts, not the Chinese pine nuts, are one of the richest whole food courses of plant sterols. Plant sterols can inhibit the reabsorption of cholesterol in the digestive system, which causes excess cholesterol to be eliminated from the body. Since heart disease is the number one cause of death in the United States, working to lower cholesterol levels is a BIG deal!

8. Sesame Seeds - Basically, if it’s a nut or a seed, it has some amazing health benefits! Sesame seeds are a staple in many cuisines across the globe, but in the United States, they are most recognizable on top of a hamburger bun. But these mighty seeds should play a larger role in your quest for longevity! They are an excellent source of minerals such as calcium, iron, manganese, magnesium, selenium, and copper. They also have the greatest amount of calcium of any food in the world! Keep your eyes out for black sesame seeds. Not only do they make food look gorgeous, but they are extremely rich in antioxidants! Add sesame seeds to the top of salads and veggies, put in smoothies and wraps, or look for tahini, which is sesame seed paste and popular in Mediterranean and Middle Eastern cooking.

9. Tomatoes - Tomatoes are the biggest source of dietary lycopene which is a powerful antioxidant. Lycopene is different from many other antioxidants in that it is more easily absorbed by the body after cooking. The lycopene in tomatoes helps to protect the skin from sun damage and is also involved in anti-inflammatory and cholesterol-lowering actions. Tomatoes are also rich in vitamins C and E, beta-carotene, and many flavonol antioxidants. Researchers have found a link between tomatoes and a lower risk of certain cancers (especially prostate cancer) as well as heart attack, stroke, and hip fractures.

10. Pomegranates - All around the world, pomegranates have been used as healing medicine for thousands of years. Most recently, lab tests have shown they have antiviral, antibacterial, and antioxidant properties. In cancer research, lab tests have shown the juice, rind, and oil of pomegranates slowed down the reproduction of cancer cells and also helped reduce the blood supply to tumors, preventing them from growing. Daily consumption of extract or juice in patients with prostate cancer had slower PSA doubling time, which suggested that pomegranates may help to prevent the recurrence of prostate cancer. 

Alright!! Who else is hungry??

As you can see from this list of top foods for promoting longevity, food can, and should, be used as medicine. Healthy aging is not just about wanting to look good, it’s about keeping your body as healthy as possible and preventing disease. It’s important to remember that chronic disease in our later years is not normal, it is common, however, but it’s not a normal part of aging. 

If this subject is interesting to you, I would highly recommend doing some reading on the subject. It’s not difficult to find, since things that we recommend for good health or disease prevention are not-coincidentally the things we would also recommend for healthy aging. Two very good books on the subject are Blue Zones, which I mentioned above, and Healthy at 100 by John Robbins. But be warned, these books will inspire you to make some major life changes!

Cheers to healthy aging!

Peace, love & kale!

Lindsay

 

References:

Fuhrman, J.  (2022). No Shots, No Drugs, No Sick Days.  

Manoogian, E., & Panda, S. (2017). Circadian rhythms, time-restricted feeding, and healthy aging. Aging research reviews, 39, 59–67. doi:10.1016/j.arr.2016.12.006

 

Seaward, B. L. (2018). Managing Stress (9th ed.). Burlington, MA. Jones & Bartlett Learning.