Humans have long since had a goal of extending their life span, but the real goal should be to extend our health span. Some of the main contributors of a shortened lifespan are obesity, smoking and alcohol abuse, all of which are avoidable. Furthermore, free radicals contribute to ageing and age-associated illness. Free radicals are highly reactive molecules that can bind to and destroy cellular compounds, as well as damaging our DNA. We are exposed to free-radicals through our environment and through diet. Pesticides, cigarettes, fried and barbequed food, alcohol, coffee and detergents are some sources of free radicals. Antioxidants nutrients increase our life and health span, by acting as “scavengers” of free radicals and have been shown to reduce the risk of diseases such as cancer and heart disease. Antioxidants include Vitamin C and E, selenium, beta-carotenes and flavonoids. These can be found in foods such as green leafy vegetables, sweet potato, carrots, berries, onions, parsley and green tea.
Another vital key to longevity is keeping blood sugar levels under control, by following a low-glycemic diet. Sugar molecules attach to proteins in a process called glycosylation. Excessive glycosylation impairs immune function and increases the likelihood of autoimmune diseases. These sugar molecules also attach to cholesterol-carrying proteins, preventing them from binding to liver cells. This causes excess cholesterol, as the binding to the liver cells is where cholesterol manufacturing stops.
Other dietary ways in which we can slow down the ageing process is to increase our intake of omega 3 oils by eating oily fish, such as salmon and mackerel, and including walnuts and flaxseeds into our daily diet.
Exercise has been shown to increase health span. In fact, studies show that for every hour of exercise, there is a two-hour increase in longevity.
Once one has the tools and can use them effectively, one can work towards extending our health span, with all the benefits that come with it.
by Nutritional Therapist, Olivia Beck www.oliviabecknutrition.com
