People spend a fortune on products and experiences in hopes that it will help them live longer and feel better. However, the best thing you can do to invest in your long term vitality is to create strong habits in your everyday life—from diet to exercise to stress management, consistency is key to see and feel true results. According to Lisa Young, PhD, RDN, the author of Finally Full, Finally Slim, one of the most common causes of aging is inflammation. “This can be due to eating too many ultra-processed foods high in sugar and salt and low in vitamins, minerals, and antioxidants,” she explains. Reducing inflammation requires leading a balanced, healthy lifestyle. Young shared with us five habits that will reduce your inflammation and in turn help you feel your best in the long term.
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EAT MORE FRUITS AND VEGETABLES.
“Eating more fruits and vegetables can help fight the aging process. Berries, leafy greens, carrots, and peppers are high in fiber and antioxidants.” Young says. We all hear how fruits and vegetables are necessary for a balanced diet, but many of us don’t realize just how much we should be eating! While recommendations vary depending on who you ask, a good rule of thumb to follow is aiming for half of your plate being made up of fruits and vegetables at each meal.
SWAP MEAT FOR PLANT-BASED PROTEIN.
“I’m a big fan of reducing the amount of red meat you consume and enjoying more plant proteins,” Young says, “This can help lower cholesterol and also reduce inflammation.” Heart disease is the leading cause of death in the United States, so making an effort to follow a heart healthy diet is crucial for living a longer, healthier life. Young recommends adding things like nuts, seeds, and beans in place of red meat.
ENJOY “BRAIN CANDY.”
“Foods high in certain vitamins, antioxidants, and phytochemicals may help to boost brain health.” Young says. This is why she recommends working foods into your diet that she calls “brain candy.” Some of the best brain candy is leafy greens like kale and spinach, which contain Vitamins E and K. Leafy greens have been connected to preventing memory loss and helping to reduce your brain age.
STAY HYDRATED.
Drinking water is important, and unfortunately many of us aren’t getting enough of it. It is important to not only drink lots of water but cut back on sugary beverages like soda. As stated previously, excess sugar is one of the drivers of chronic inflammation. Everyone’s daily need for water is different, but a good rule of thumb is to drink half an ounce to one ounce for every pound you weigh.
The healthiest lifestyle you can lead is the one that you can maintain in the long term—as opposed to committing to an “all or nothing” mindset, it’s important to aim for balance, not perfection. Doing your best to get as many fruits and vegetables on your plate, upping your water intake, and alternating between meat and plant based protein are all ways you can invest in your long term health.
