अमरत्व की ओर... बदलती जीवनशैली भी मदद कर सकती है...! Changed lifestyle may help...

अमरत्व की ओर (PART-2)... Changed lifestyle may help...

Author : Dr. P. D.GUPTA

Former Director Grade Scientist, Centre for Cellular and Molecular Biology, Hyderabad, India


The 'Dark Ages' were between the 5th and 14th centuries, lasting 900 years.     It has been called the 'Dark Ages' because many suggest that this period saw little scientific and cultural advancement. Compared to dark ages, now human life expectancy has almost doubled. This longevity is due to better health care and hygiene, healthier lifestyles, diet, and improved medical care. We have access to antibiotics and vaccines, clean water, plentiful and more nutritious food, and we know that exercise and smart lifestyle choices improve our quality of life in turn we live longer. Understanding of “Immunology” helped a lot to manage infections by developing strong immunity.

From birth to death we need 4 most essential things to live our life

1. Air to breath,  

2. Water to drink, 

3. Food to eat and  

4. Sleep to recover from wear and tear. 

Every day, we breathe in just over 7.5 litres of air. Oxygen is essential for life. Normal air contains 21% oxygen,   this much oxygen enter our bloodstream to help with the proper functioning of our tissues and organs. We get oxygen by breathing in fresh air, and we remove carbon dioxide from the body by breathing out stale air.

Drinking enough water offers health benefits, however, drinking too much water, such as 3-4 liters of water, in a short period leads to water intoxication. For proper metabolism, a normal human body requires about two liters of water. The water we drink should be colourless and clear, free from any type of odour or smell, have a small or required amount of dissolved salts necessary for human health and it gives water a slight taste and have dissolved gases like oxygen, these gases give water freshness. Many people think that life expectancy is largely determined by genetics. Yes it is, but  genes play a much smaller role than originally believed. It turns out that environmental factors like diet and lifestyle are the keys.

Eating a nutritious diet and exercising regularly may increase your life expectancy. However, like overeating and drinking more than a moderate level of alcohol, may reduce your risk of certain diseases.

Improved food and nutrition

Many fad diets have come and gone, there’s one that’s continually linked to improved health outcomes – the plant-based diet. A diet rich in fruits and vegetables, whole grains, and lean meats aids longevity. Plant-based diets with limited meat except for fish help to give you long and healthy life. Eating healthy can help prevent heart disease, cancer, diabetes, and obesity—all of which are associated with a higher risk of premature death. But even if you're already suffering from one of these conditions, eating a healthier diet can significantly improve your quality of life and longevity.

Human life expectancy has skyrocketed over the past 200 years, and will likely continue to increase in the future. As technology advances, we will continue to unravel more secrets of our bodies and how they work, resulting in further improvements to overall health and disease prevention.

Eat plenty of healthy plant foods

Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may decrease disease risk and promote longevity. For example, many studies link a plant-rich diet to a lower risk of premature death, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression, and brain deterioration. 

These effects are attributed to plant foods’ nutrients and antioxidants, which include polyphenols, carotenoids, folate, and vitamin C.  Accordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of premature death. The same studies also report a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases.

What’s more, some research suggests that the risk of premature death and certain diseases increases with greater meat consumption. However, other studies report either nonexistent or much weaker links — with the negative effects seeming specifically linked to processed meat. Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings.

Nuts are nutritional powerhouses. They’re rich in protein, fiber, antioxidants, and beneficial plant compounds. What’s more, they’re a great source of several vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E. Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some forms of cancer. people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death 

Similarly, two recent reviews including over 350,000 people noted that those who ate nuts had a 4–27% lower risk of dying during the study period — with the greatest reductions seen in those who ate 1 serving of nuts per day .

List of Whole-Food, Plant-Based Foods

Nuts and seeds

Starchy vegetables such as sweet potatoes, squash, and peas

Fruits such as berries, apples, grapes, oranges, peaches, figs, bananas, and kiwi

Whole grains such as oatmeal, buckwheat, quinoa, and rice

Legumes such as chickpeas, beans, and lentils

Plant-based oils such as olive oil or avocado oil

Minimally processed plant-based foods such as tomato sauce, nut/seed butters, pea protein. 

Here are a few plant-based diet tips 

An easy meal to start with is breakfast. Opt gluten-free oats topped with nut butter, chia seeds, and fruit 

Always fill your plate with about half vegetables and fruit first, then fill in with whole grains and healthy fats.

Try to eat different fruits and vegetables to ensure you’re getting a variety of vitamins and minerals.

Keep it simple; don’t get bogged down by meat alternatives or pricey (but delicious) vegan cheeses. The beauty of a plant-based diet is that it consists of mostly ‘basics’ that can be mixed together endlessly.

Read ingredient labels and watch out for less obvious animal products like gelatin, casein, albumin, etc.

Don’t forget healthy fats (fresh butter, ghee)for satiety, hormone regulation, brain function, and sustained energy.

Avoid overeating

There is a close link between calorie intake and longevity. Studies of human populations renowned for longevity also observe links between low calorie intake, an extended lifespan, and a lower likelihood of disease What’s more, calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter life-spans.  Long-term calorie restriction is often unsustainable and can include negative side effects. We have published series of articles to prove this fact.

Try out turmeric

When it comes to anti-aging strategies, turmeric is a great option. That’s because this spice contains a potent bioactive compound called curcumin. Due to its antioxidant and anti-inflammatory properties, curcumin is thought to help maintain brain, heart, and lung function, as well as protect against cancers and age-related diseases. Curcumin is linked to an increased lifespan in both insects and mice. Nevertheless, turmeric has been consumed for thousands of years in India and is generally considered safe.

Overall, eating plenty of plant foods is likely to benefit health and longevity. (The author has his own study and views)

However, like overeating and drinking more than a moderate level of alcohol, may increase your risk of certain diseases.

हालांकि, अधिक खाने और शराब के मध्यम स्तर से अधिक पीने से कुछ बीमारियों का खतरा बढ़ सकता है।

To be continued... in next article.