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How to Increase Lifespan with Nutrition

Our bodies need a variety of nutrients to remain healthy as we age, which impact our overall health. This is why it’s always recommended to maintain a balanced and nutritious diet to reduce the risk of chronic diseases, improve mental health and stay fit and active

There are essential nutrients that our bodies need to remain healthy and at our peak as we age. This is where the science behind longevity supplements comes in.

To learn about what foods these nutrients and minerals are found in, read our blog post: here.

Nutrients Our Bodies Need for Longevity

Antioxidants

Antioxidants like vitamin C, E, beta-carotene and selenium protect our cells from damage by free radicals. Vitamin C, or ascorbic acid, helps our immune function and reduces inflammation, which is very important for older adults.

High vitamin C levels in seniors also help with better cognitive functions such as attention, memory, decision-making and recognition, areas that tend to decline with age. It also helps prevent cataracts, common in ageing, as well as enhances skin health by hydrating, promoting collagen production and combating wrinkles from sun exposure.

Omega-3 fatty acids

Omega-3 fatty acids include ALA, EPA and DHA, and they're healthy fats with anti-inflammatory properties, reducing heart disease risk by 30 per cent.

They benefit the heart, brain and joints, improving vascular function and lowering blood pressure. Regular omega-3 consumption is linked to lower risks of conditions like breast cancer, heart disease and osteoporosis. People with heart disease or high triglycerides, especially middle-aged and older adults, may benefit from consuming more omega-3 fatty acids.

Vitamin D

Vitamin D is needed for bone and muscle health, calcium absorption, preventing osteoporosis and supporting anti-inflammatory, antioxidant, neuroprotective properties, muscle function and brain activity. It also influences glucose metabolism and immune function.

A deficiency in vitamin D increases mortality risk, particularly due to its link with inflammation. It's linked with age-related diseases like cardiovascular issues, cancer and neurodegeneration.

Zinc

Zinc supports immune function, metabolism, wound healing and enhances taste and smell. It also boosts resistance to conditions like diarrhoea, pneumonia, blood clotting issues and thyroid problems. It’s especially needed during pregnancy, infancy and adolescence, as it promotes normal growth and development.

Magnesium

Magnesium is crucial for numerous body functions, including DNA repair, energy production and protein synthesis. It’s needed for insulin sensitivity, blood pressure regulation, muscle and nerve operation, and it helps fight inflammation.

Deficiencies lead to risks like numbness, muscle pain, irregular heartbeat, high blood pressure, diabetes and Alzheimer's.

Further Reading:The Different Forms of Magnesium and Their Benefits

Calcium

Besides its important role in maintaining strong bones and teeth, calcium also plays a crucial part in nerve function and muscle activity. As we age, calcium levels naturally decrease, so increasing calcium intake can help reduce the risk of osteoporosis.

Fibre

This carbohydrate is needed for digestion, helps with regular bowel movements, maintains cholesterol levels, helps with weight management and regulates blood sugar. It ferments in the gut, providing food for good bacteria. A healthy gut contributes to better sleep, crucial for immunity and aging well.

Studies show that higher fibre intake reduces the risk of death, particularly from chronic diseases like heart disease and cancer. It also lowers the risks of cardiac disease, stroke, type 2 diabetes and colon cancer.

Longevity Regime Recommendations for A Longer Life

While we are in no way medical professionals and don’t endorse anything, you might want to consider if intermittent fasting or eating less food might work for you. It was found that reducing food intake by 30 per cent can help preserve telomere length, helping with anti-aging.

Tip: Spermidine can help on those days when you can’t do intermittent fasting. Spermidine is thought to mimic the effects of intermittent fasting and calorie restriction in our bodies. Try out Xandro Lab’s Spermidine dietary supplements today.

We know how hard it can be to get all the recommended daily intake of essential vitamins and minerals into your diet. From experience, it’s helped to create a list of foods that these are in — see our list, here — and then create meals with these ingredients, planning ahead of time to make sure you have them.

Other tips:

• Try not to eat too close to bedtime.
• Get adequate and quality sleep.
• Try to also limit — you don’t have to cut out — the amount of added sugars in food and drinks and limit processed foods to aid in weight management. Being overweight can increase your risk of health issues, such as heart disease, stroke, diabetes, high blood pressure and fatty liver disease.
• Stay hydrated and drink plenty of water during the day to help maintain proper bodily functions, aid digestion and help control appetite.
• Add exercise and moving your body to your longevity health plan. Build daily habits of at least 30 minutes of exercise, as well as regular walking and stretching. You’ll find it helps your mind and mood, too. Read our example exercise regime for longevity here.

Examples of longevity meals

Meal: Grilled Chicken Shawarma with Tabbouleh

Benefits:

• Lean Protein: Grilled chicken is a lean source of protein, which supports muscle health and provides essential amino acids.
• Fresh Herbs and Antioxidants: Tabbouleh salad is rich in fresh herbs like parsley and mint, which provide antioxidants and essential nutrients.
• Complex Carbohydrates: Tabbouleh includes bulgur wheat, providing fibre and sustained energy.

Meal: Salmon Sushi Rolls with Avocado and Nori

Benefits:

• Omega-3 Fatty Acids: Salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation and promote cognitive function.
• Healthy Fats: Avocado provides monounsaturated fats that support heart health and skin elasticity.
• Minerals and Antioxidants: Nori (seaweed) is a good source of minerals like iodine and antioxidants that combat oxidative stress.

Meal: Spinach and Mushroom Omelette with Whole Grain Toast

Benefits:

• Protein and Iron: Eggs are a source of high-quality protein, while spinach provides iron for energy production.
• Antioxidants and B Vitamins: Mushrooms contain antioxidants like selenium and B vitamins for overall health.
• Fibre and Complex Carbohydrates: Whole grain toast provides fibre and complex carbs for sustained energy.

Meal: Stir-Fried Vegetables and Tofu with Brown Rice

Benefits:

• Plant-Based Protein: Tofu provides protein for muscle health and contains essential amino acids.
• Fibre and Vitamins: Vegetables like bok choy, broccoli and capsicum are high in fibre, vitamins, and antioxidants.
• Complex Carbohydrates: Brown rice provides sustained energy and is a source of B vitamins.

Meal: Lentil and Vegetable Moussaka

Benefits:

• Plant-Based Protein and Fibre: Lentils are high in protein and fibre, supporting muscle health and digestive function.
• Antioxidants and Anti-Inflammatory Compounds: The dish includes a variety of vegetables that are rich in antioxidants and anti-inflammatory compounds.
• Calcium and Protein: Moussaka often includes a layer of yoghurt-based sauce, providing calcium and additional protein.

Meal: Stir-Fried Garlic Ginger Shrimp with Steamed Broccoli

Benefits:

• Lean Protein: Shrimp is a low-fat source of protein and contains essential nutrients like selenium and omega-3 fatty acids.
• Antioxidants and Anti-Inflammatory Compounds: Garlic and ginger are known for their anti-inflammatory and antioxidant properties, which support overall health.
• Fibre and Vitamins: Broccoli is high in fibre, vitamins and antioxidants that promote digestion and combat oxidative stress.

Meal: Hummus and Vegetable Platter

Benefits:

• Protein and Fibre: Hummus, made from chickpeas, is a good source of plant-based protein and fibre, which promote satiety and digestive health.
• Antioxidants and Healthy Fats: Olive oil used in hummus is rich in monounsaturated fats and antioxidants, which support heart health.
• Vitamins and Minerals: The variety of vegetables in the platter provide essential vitamins and minerals for overall health.

Meal: Stuffed Grape Leaves (Dolma) with Greek Yoghurt

Benefits:

• Antioxidants and Fibre: Grape leaves are rich in antioxidants, and the rice and vegetable filling provides fibre and essential nutrients.
• Probiotics: Greek yoghurt is a source of probiotics, which support a healthy gut microbiome and boost immune function.
• Vitamins and Minerals: Dolma is often cooked with tomatoes and lemon juice, providing vitamin C and other essential nutrients.

Meal: Mediterranean Lentil Soup

Benefits:

• Plant-Based Protein and Fibre: Lentils are high in protein and fibre, supporting muscle health and digestive function.
• Antioxidants and Anti-Inflammatory Compounds: The soup typically includes ingredients like tomatoes, garlic and onions, which are rich in antioxidants and have anti-inflammatory properties.

Meal: Olive Oil-Poached Cod with Roasted Vegetables

Benefits:

• Healthy Fats: Olive oil is used for poaching the cod, providing heart-healthy monounsaturated fats.
• Lean Protein and Antioxidants: Cod is a lean source of protein and the roasted vegetables offer a range of antioxidants.

If you have any concerns about your diet and nutritional intake, have a chat with your doctor. They can organise a blood test to check if you have any deficiencies, which can then help you begin your health routine and longevity journey.

Check out how to help incorporate skincare and supplements into your daily routine to help you live a longer and healthier life.