Food is the most important tool we have to utilize, and people must understand that what they eat changes everything about their health at every moment. With these words, nutrition expert Dr. Mark Hyman offered advice to millions of his followers on social media and in his book "The Daniel Plan," published in 2013. The author of the bestselling book recently published "The Young Forever Cookbook," which includes recipes encouraging a healthy diet for a longer life. Below are the top 5 principles for a longer and healthier life, according to a report by The Telegraph.
1. **Cut Sugar and Starches**
Foods that accelerate aging include refined starches and types of carbohydrates found in white bread, white rice, pastries, and sugar. Hyman warns that these ingredients fuel insulin resistance and inflammation throughout the body.
2. **Avoid Processed Foods**
Ultra-processed foods are usually made in factories with strange ingredients that you can’t pronounce and have been linked to an increased mortality rate. For every 10% of our diet that is ultra-processed, the risk of premature death increases by 14%, according to a study published in JAMA Internal Medicine in 2019.
3. **Eat Fruits and Vegetables**
We need large amounts of fruits and vegetables as they provide long-term benefits due to the presence of beneficial chemical compounds. These compounds regulate all pathways related to longevity, inflammation, oxidative stress (which can damage tissues and organs), mitochondrial function (which regulates energy), DNA repair, and blood sugar levels.
4. **Consume Protein**
As we age, our muscle mass decreases by about three to five percent every decade, a natural part of the aging process called sarcopenia. To counter this, Hyman recommends increasing our protein intake to align with our weight. For example, a person weighing 120 pounds needs about 120 grams of protein daily.
5. **Fast for 12 Hours**
Dr. Hyman also advises fasting for at least 12 hours overnight, meaning one should have dinner, for instance, at 7 PM and then not eat again until after 7 AM the next day. Studies have indicated that this approach can aid in weight loss, enhance gut health, reduce inflammation, and improve blood sugar levels.
