The quest for longevity is a goal that many strive for. Whether it’s living longer, looking younger, or simply feeling healthy and energetic, the life expectancy we’re able to achieve often depends on what we eat more than anything else. thing. Mark Hyman, an internationally renowned longevity expert who has dedicated his life to uncovering the nutritional secrets that lead to a long and vibrant life, is an expert who has made understanding the impact of food choices his profession. In this article, we explore five foods recommended by Dr. Hyman himself that will help you achieve your goal of living a positive, healthy life for years, if not decades!
This longevity expert attributes great importance to these five foods for aging well, living longer and reducing the risk of chronic diseases.
63-year-old with more than 286,000 followers on TikTok, Dr. Mark Hyman, a physician and longevity expert, claims to be biologically 20 years younger thanks to his daily routine and eating habits. His recent best-selling book, “Young Forever: Secrets to Living the Longest, Healthiest Life” conveys the idea that individuals have some control over their rate of aging and, therefore, the quality of their later years.
According to Dr. Hyman, these five foods, which are real “medicines”, are essential for ensuring good health and a long and fulfilling life. Physical exercise, good nutrition, stress management and socialization are all factors associated with aging well and reducing the risk of chronic diseases responsible for early mortality, although genetics also play an undeniable role.
It is essential to realize that the choices we make on a daily basis, particularly in terms of diet and lifestyle, have a significant impact on our life expectancy and our long-term quality of life. Adopting good eating habits, including in particular the five foods recommended by Dr. Hyman, contributes to living a healthier, happier and longer life.
Although tea isn’t technically considered a food, it is nonetheless a key part of Hyman’s day. Beyond the soothing feeling of a hot cup of tea, this drink can also reduce oxidative stress. Rich in catechins, green tea contains antioxidants that protect the brain against disease and contribute to healthy aging.
While in Icaria, Greece, one of the world’s Blue Zones, Hyman observed that the local community frequently consumed wild sage tea. This type of tea, also rich in antioxidants, plays an important role in improving the life expectancy of the inhabitants of this region.
Thus, by consuming green tea and similar infusions, the chances of living a longer and healthier life are enhanced. Catechins and other antioxidants act by neutralizing free radicals in the body, responsible for cell aging and organ degradation. By reducing oxidative stress and protecting the brain against disease, green tea therefore promotes a significant increase in life expectancy.
Cruciferous vegetables, such as broccoli, Brussels sprouts, kale and cabbage, are very high in essential phytonutrients to reduce inflammation and lower the risk of developing cancer. Additionally, these vegetables are an important source of magnesium, folate, and fiber, all of which are good for digestion.
The many compounds they contain allow, according to Hyman, to activate the cellular detoxification pathways and to optimize the mineral status of the organism. Cruciferous vegetables are thus not only beneficial to health due to their anti-inflammatory and anti-carcinogenic action, but also thanks to their detoxifying effects which promote the optimization of the levels of essential minerals in the body. Hyman consumes 75 or 150 g of these vegetables daily as part of his diet. This practice would thus make it possible to increase life expectancy by contributing to the maintenance of good health at various levels, including by stimulating cellular detoxification and supporting the proper functioning of the digestive system.
Berries are rich in antioxidants and phytochemicals, which have the potential to activate longevity pathways, according to Hyman. These substances thus help maintain gut health, fight inflammation and therefore reduce the risk of heart disease and other life-threatening chronic conditions.
Incorporating berries such as blueberries or blackberries into your daily diet can help you reap these health benefits. Try adding a handful of these fruits to a smoothie in the morning or consuming them as an energizing snack. The phytochemicals found in these berries act as protective agents, helping to prevent many age-related health issues, such as memory loss and cognitive impairment.
Olive oil :
Olive oil, a central element of the Mediterranean diet, plays an essential role in improving life expectancy. According to Hyman, it is important to favor extra virgin olive oil daily. This healthy fat is an important source of antioxidants, which are known to lower the risk of chronic disease and heart problems.
Indeed, olive oil also helps fight against oxidative stress, a phenomenon that is harmful to brain health and can trigger neurodegenerative diseases. Thus, the “good fats” present in olive oil are beneficial to our health and contribute to a healthier lifestyle.
Nuts, such as cashews, almonds and walnuts, have been linked to a reduced risk of diabetes, thus contributing to improved health and increased life expectancy, according to Hyman. These foods are particularly high in fibre, allowing individuals to feel full longer and maintain high energy levels.
It is important to point out that nuts are also an excellent source of protein, unsaturated fats and essential minerals, such as magnesium, potassium and calcium. These play a crucial role in maintaining optimal health, preventing chronic disease and strengthening the immune system.
In summary, including nuts in your daily diet can have a huge impact on overall health and life expectancy, due to their high fiber, protein, healthy fats, and essential micronutrients. To maximize their benefits, it is advisable to consume them in moderate quantities and preferably unsalted or unroasted.