It does matter that which type of diet we are opting because we will get that particular nutrient and in some amount through different sources that we eat.
Why are we so concerned about diet? How will it effect on lifespan? Is there any interlink between diet and lifespan? Many questions arrive when we talk about this topic so just let's dive into this and discover more about it.
"Your diet is a bank account. Good food choices are good investments"
What is a diet?
Diet is the amount of food we intake and so the nutrition relative to the particular food. Our whole body system completely depends on how much we intake the food and how much amount of fluid we take.
How the body system completely depends on a diet?
The diet we intake every day have a specific amount of carbohydrate, protein, vitamins, fats, mineral, fibers and water that is what we called nutrient. But I will take your concern to the aspect that there are two things that matter the most:
- How much is the requirement of the body in the aspect of nutrients?
- How much a particular food contains nutrients?
If we answer the first question then the requirement of the nutrients is all up to the type of nutrient it is. So let us talk about some crucial nutrients:
Foods: whole grain cereals, legumes, fruits, milk, honey, potatoes, sugar etc.
Daily requirement: 40- 60% calories
- Provides energy to the body.
- Help in fats oxidation.
- Lack of it can lead to malnutrition.
- Overeating can lead to obesity.
Foods: pulses, legumes, nuts, milk and its product, chicken, fish, egg etc.
Daily requirements: 0.8gm-1gm
- Maintains the growth of a body.
- Provides structure to call organs and connective tissues.
- It fights with infection.
- Lack of it leads to weight loss, muscle soreness, weakness, malnutrition and thinning of hair.
Foods: ghee, butter, cream, cheese, nuts, seed, egg, fish, chicken, seeds, pork, etc.
Daily requirements: 15-25% calories
- Absorbs soluble fats such as vitamin A, D, E, K, B1 andB2.
- Plays role in the central nervous system and working of the brain.
- Lack of it leads to depression and does not absorb the vitamin.
- Overeating leads to obesity and strokes.
Food: lentil, beans, beef, egg, etc.
Daily requirements: for men 8mg and for women 18mg.
- Lack of it leads to anaemia.
- Relieved from dizziness.
Food: milk, yoghurt, spinach, etc.
Daily requirements: 1000mg per day
- It helps in the growth of bone and also makes it strong.
- It helps in blood clotting.
- It improves muscle contraction.
- It also helps in the transmission of nerve signals which is a very essential process.
Foods: sweet potato, carrot, spinach, liver, fish, etc.
Daily requirements: 700mg to 900mg per day
- Strengthen the immunity system of the body.
- Helps in improving vision.
- Lack of it can lead to blindness and rough skin of the body.
- Excess of it can damage the bones.
Now we will talk about the second question mentioned above. A particular food contains various types of nutrients and in different ratios. So to understand it better, let's discuss some crucial food items and the number of nutrients it contains:
How lifespan and diet are interlinked with each other?
As we observe that from the above context, that each food have a particular type and amount of nutrients. So, it does matter that which type of diet we are opting because we will get that particular nutrient and in some amount. Though different nutrient have different health benefits, and a lack of some nutrients can lead to some diseases, which may lead to shorter lifespan at the same time, some nutrients really effect on our body and can lead to a longer lifespan. So we should be really careful about the food we are consuming.
Impact of changing lifestyle on health can be due to the environment you are in. Proper nutrition and a good mental well being can lead to healthy living. One’s health is determined by their lifestyle. Read more here, Impact of Changing Lifestyle on Health
What is the effect of food habits on lifespan?
- Japan has the highest life expectancy and at the same time, the US is in 19th position so there is a single reason behind this, that is your food habits.
- It is a necessity to consume berries, nuts, plant-based diet, vegetables and fruits every day which lead your lifespan extended up to some years as compared to those who does not eat.
- You should eventually avoid eating meat, as meat is not actually good for health and moreover, meat eaters have a shorter longevity.
- Sleep for at least 7 hours a day because, as the healthy diet is necessary at the same time sleep is also a crucial factor for good health.
- Vitamin D is very crucial for our body as it maintains teeth and bones moreover, lack of it can lead osteomalacia, osteoporosis, rickets etc.
- It is required to have moderate alcohol consumption, as high consumption of alcohol effects on your health and may lead to diseases such as cancer.
- Now meal frequency timing and intermittent fasting is a very important process for our body because eating less improves health. As fastening balances, the body nutrients, eventually fastening leads to a longer lifespan, as we can see in the case of rodents 24 hours of fastening twice weekly lead to 30% extend in lifespan.
- If we will consider calories and protein than what do you think which should be reduced for a healthy body?
- I know you all will consider calories, but your assumption is wrong the answer is protein. According to the research in 1985 scientists have declared that calories matter the most while protein should be reduced in the body.
There are various nutrient sensors of a body such as:
- Insulin (which is a short-term sensor)
- mTOR (a sensor which remains for days in a body)
- AMPK (a sensor which remains for years in the body)
Different nutrient sensors are sensitive to the different time period of the human body. If we talk about insulin then it is more sensitive during the overnight fast. And insulin is sensitive to particular nutrients such as carbohydrate and proteins. Proteins do not raise the glucose in blood rather it raises the insulin. Moreover, protein raises glucagon so that blood glucose remains stable.
mTOR is most probably sensitive towards protein and branched chain amino acids. while AMPK is a reverse fuel measure of a cell. If we observe mTOR and insulin then we can see that both of them are sensitive towards protein, from this we can conclude that nutrient sensors overlap their sensitivities and hence their respective functions.
The food which we should not consume in greater amount are:
- Iron pills
- Red meat
- Low carb diets
- Processes meat and fish
- Kombucha tea
- Packed foods
It is very important to keep a check on your diet and improve it if necessary. We should make a habit of eating healthy food which will help in improving our immune system and eventually will lead to longer lifespan than usually people have.
To maintain emotional health, positive thoughts are must. Mental illness is due to the presence of negative aura around you, avoid negativity take an optimistic approach to deal with the situation and maintain your emotional health in a good way. Read More here, Ways to maintain Good Emotional Health
"A healthy diet is the solution of many of our health-care problems. It's the most important solution." ~ John Mackey