Have you ever been concerned about how your lifestyle habits impact how long you live? Many people reach a point in their lives where they realize they want to get healthier or make some changes so that they can live longer and enjoy their time with friends and family. However, some don’t know where to start.
Thankfully, more doctors and health experts have been creating and sharing content, offering tips on simple daily actions that can improve your longevity and potentially add a few more years to your life. One of those doctors is plastic surgeon and viral TikTok content creator, Anthony Youn, MD, who made a video sharing six “simple dietary changes” you can make to live up to 13 years longer.
His findings are based on a study that looked further into how diet can impact life expectancy. If you’re looking to stick around for a few extra years, you’ll want to check out Dr. Youn’s six tips below.
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1. Eat More Fish
It's been known for a long time that incorporating fish into your diet at least twice a week can bring on a lot of health benefits. Fish like salmon, mackarel, and sardines, are especially nutrient-dense, as they're rich in omega-3 fatty acids.
In his video, Dr. Youn notes stresses the importance of "healthy omega-3 fats" and how they can be found in several kinds of fish. Although some people dismiss eating fish due to concerns about mercury, it remains a highly nutritious source of protein that can be incorporated into various dishes.
2. Drink Less Sugary Drinks
With the summertime creeping up on us, it's sometimes hard to resist a refreshing, cold can of your favorite full-sugar soda while spending time outdoors or eating out for a meal. However, routinely drinking soda throughout your week can do a lot more harm to your health than good.
According to the organization, Action On Sugar, a can of namebrand soda can contain around nine grams of added sugar, which is is "equivalent to 140% of the draft WHO guidelines for added sugar intake."
Most of us know that consuming too much refined sugar can lead to a host of health problems, from diabetes to heart disease, therefore shortening your lifespan. If you can, enjoy more low-sugar beverages or up your water intake by adding natural flavor enhancements.
3. Eat More Nuts And Seeds
If you enjoy eating nuts and seeds as a way to switch up your protein sources throughout the week or simply enjoy them as a healthy snack, keep eating them!
Dr. Youn says that nuts and seeds are "healthy sources of fat and protein," making them a great ingredient for those who want to live longer.
Another great thing about nuts and seeds is that there are so many different variations and they're quite versatile, as they can be used in both savory and sweet dishes.
4. Eat Less Red And Processed Meat
Similar to soda, many of us love enjoying hamburgers and hot dogs around this time of year. While the occasional cheeseburger at a summer barbecue won't harm you, keeping red and processed meats as a large part of your diet can lead to several different health issues and prevent you from living a longer life.
In his video, Dr. Youn advises his viewers to eat less red meat and processed meats, like "bacon and sausage." These foods have been known to impact your heart and gut health, and can even increase your risk of certain cancers.
5. Eat More Legumes
If you didn't know, legumes are defined as plant foods like beans, peas, and lentils. Dr. Youn states that they're "great sources of plant-based protein and fiber."
Learning about the benefits of legumes can help you replace some of your red meat or processed meat-based meals, as they're perfect for bulking up vegetarian or vegan dishes and making them a whole lot more satisfying. After all, beans aren't referred to as a "magical fruit" for nothing.
6. Eat More Whole Grains
Dr. Youn says that eating more whole grains like "buckwheat, oatmeal, and brown rice" can "potentially add years to your life." He recommends eating them more than other refined grains, like white pasta and white rice.
The difference between whole and refined grains is that whole grains contain the entire grain kernel, meaning they hold onto more fiber, nutrients, and vitamins, where as refiend grains do not. As delicious as starchy plain pasta and white rice can be, if you're interested in living a longer, healthier life, whole grain products are the way to go.
Which of these six dietary tips do you think you'll end up following the most easily?
