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These good eating habits to adopt to live longer, according to this doctor

  • May 16, 2024
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Get enough sleep, not smoke, limit your alcohol consumption, or practice regular physical activity, many recommendations exist for healthy aging. If in France, life expectancy has been gradually increasing in recent decades, reaching 85.7 years for women and 80 for men in 2023 according to INSEE, these additional years of life are not necessarily lived in good health. Indeed, according to the site Vie publique.fr, healthy life expectancy rose in 2021 to 67 years for women and 65.6 years for men.

It is therefore essential to adopt a healthy lifestyle as early as possible in order to promote longevity. If drink tea every morning a could help slow down the acceleration of biological age according to a recent study, other eating habits could help to age healthier. Doctor Florence Comite, an endocrinologist specializing in healthy aging, shared in the columns of Business Insider, 5 nutritional tips to live longer.

Longevity: 5 dietary tips from a doctor for healthy aging

What are good eating habits to implement to promote a longer and healthier life ? Florence Comite has detailed her 5 recommendations to apply every day in order to maintain a healthy, balanced diet compatible with healthy aging. Here are his 5 tips to keep in mind every day.

Reduce your consumption of ultra-processed foods

Although very common on supermarket shelves and often very attractive, the doctor recommends reduce your consumption ultra-processed foods. “I don’t think any food group is bad, but ultra-processed foods and drinks that are too sweet can harm health”, she said. Ultra-processed foods have undergone numerous physical, chemical and biological transformations through industrial processes and contain many food additives, used to improve their appearance, taste, texture, or even their preservation. Numerous works have demonstrated the risks what overconsumption of this type of food can cause to health, particularly cancer, obesity, and even premature death.

Adopt a Mediterranean-style diet

It’s well known, the Mediterranean diet brought many health benefits. Indeed, according to Florence Comite, “the Mediterranean diet is probably the healthiest“. It emphasizes fruits and vegetables, legumes, olive oil and lean protein sources, such as fatty fish or chicken. Conversely, it is low in processed foods and red meat this diet has also been again. class best diet in 2024 by the magazine U.S. News & World Reportfor all its health benefits but also for weight loss.

Start each meal with a source of protein

The doctor also recommends don’t neglect protein at every meal for healthy aging. “One of the markers of aging that we can stop and reverse is muscle loss that begins in our 30s, and one way to do this is to eat enough protein”, explained the expert. According to the National Agency for Food, Environmental and Occupational Health Safety (ANSES), the recommended daily protein intake for an adult is 0.83 g/kg/day, and 1 g/kg/day for people over 60 years old. Some foods are particularly rich in protein such as meat, vegetables like broccoli or spinach, legumes, or even fruits like prunes or avocado.

Eat balanced meals

Florence Comite recalls the importance ofadopter a healthy and balanced diet daily. According to her, a balanced meal contains a source of protein, fiber, and healthy fats. “Starting with protein and eating enough fiber and healthy fats helps you feel full and triggers the proper release of glucose and insulin that follows, so you don’t feel weak and jittery shortly after eating”, she explains.

Don’t blindly follow what others are doing

Finally, she recommends not worrying about the eating habits of those around you, but to focus on your preferences and what seems most effective. “For some of us this means eating small amounts every few hours, for others it means three full meals a day, and for still others it is lunch for eight or twelve hours during the night and to eat only between noon and eight o’clock”, she concludes.

Sources :

  • A precision medicine doctor shares 5 diet tips that could help you live longer – Business Insider – 13 mai 2024
  • Life expectancy at birth by sex – Insee – January 16, 2024
  • Healthy life expectancy: 67 years for women, 65.6 years for men – Vie publique.fr – March 1, 2023
  • Proteins – Anses
  • Best Diets Overall 2024 – U.S. News & World Report – 1er janvier 2024
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Emilie Biechy-Tournade