The Secrets of Healthy Aging
Findings from the new book by Dr. Michael Greger, the bestselling author of “How Not To Die”
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In a world that is flooded with countless anti-aging and diet programs, Dr. Michael Greger wants to break through the flood of offers and provide practical advice with his new book “How Not to Age: The Scientific Approach to Getting Healthier as You Get Older.” Based on meticulous research in more than 20,000 studies and journals, the book provides dense yet hopeful information that helps people live healthier and more fulfilling lives in middle age and beyond.
Dr. Greger emphasizes the power we have over our health, destiny, and life expectancy, and claims that most premature deaths and disabilities could be avoided through a healthy diet and lifestyle. A key term he explores is the “health span,” i.e. the length of life we spend in good health and free from chronic diseases and disabilities. The doctor cites an insightful survey according to which people would prefer an unlimited lifetime if they were guaranteed medical, mental and physical health.
Towards the end of the book, the bestselling author presents “Dr. Greger's Anti-Aging Eight,” a checklist of specific foods and behaviors that can slow aging and improve longevity. This practical guide provides individuals with a concrete way to track their progress in adopting habits that promote better aging.
Dr. Greger's Anti-Aging Eight
1. Legumes
The biggest increase in life expectancy is achieved by eating legumes such as beans, chickpeas, lentils, lentil soup and hummus. Legumes are rich in prebiotics and support gut health, resulting in less inflammation, a better immune system, and more muscle strength.
2. Nuts
Nuts, particularly walnuts, are associated with the lowest risk of premature death. Eating a handful of walnuts daily contributes to overall health.
3. Dark green leafy vegetables
Known for their longevity, dark green leafy vegetables contain nitrates, which improve muscle and artery function. They also help regulate metabolism without the need for strict calorie restriction.
4. Cruciferous vegetables
These vegetables contain sulforaphane, which boosts immune function and stimulates detoxification enzymes in the liver and respiratory tract. These include: kale, cauliflower, broccoli, red cabbage, white cabbage, black cabbage, Brussels sprouts, savoy cabbage, pointed cabbage, but also bok choy and arugula.
5. Berries
Berries, particularly those that contain anthocyanin pigments, are associated with a higher life expectancy. Regular consumption has a positive effect on cognitive functions, vision, inflammation, blood sugar levels, artery function and cholesterol levels. It is recommended to incorporate berries into every meal. Alternative sources include amla powder, hibiscus tea, red or purple cabbage, and purple sweet potatoes.
When discussing the overwhelming variety of anti-aging and diet recommendations, Dr. Greger points out that the current focus often misses the problem. It highlights the challenges posed by the toxic food environment, in which profitable but unhealthy foods dominate the market. It appeals to individuals to take responsibility for their health and to recognize that the profit-oriented motives of certain industries do not necessarily coincide with the best interests of consumers.
Even simple, common-sense lifestyle factors can make the difference between living a decade longer or not.
With regard to potential overload, Dr. Greger emphasizes how important it is to concentrate on the essentials. Even small, meaningful lifestyle changes, such as not smoking, maintaining a healthy weight, exercising regularly, and eating more fruit and vegetables, can have a big impact on longevity. He assures readers that it is never too late to make positive changes and encourages them to take back control of their health.
In summary, Dr. Greger's comprehensive approach to aging and longevity is a valuable reference book for anyone who wants to live a healthier and more fulfilling life. By focusing on basic lifestyle factors and understanding the dynamics of today's dietary environment, individuals can empower themselves to age well and live fulfilling lives. As Dr. Greger says, “It's really in our hands.”
About the author:
Michael Greger is an American doctor, trophologist and expert in vegan nutrition. He is a New York Times bestselling author and an internationally recognized speaker on a range of important public health topics.
References
Publiziert
20.3.2024
Kategorie
Health
In a world that is flooded with countless anti-aging and diet programs, Dr. Michael Greger wants to break through the flood of offers and provide practical advice with his new book “How Not to Age: The Scientific Approach to Getting Healthier as You Get Older.” Based on meticulous research in more than 20,000 studies and journals, the book provides dense yet hopeful information that helps people live healthier and more fulfilling lives in middle age and beyond.
Dr. Greger emphasizes the power we have over our health, destiny, and life expectancy, and claims that most premature deaths and disabilities could be avoided through a healthy diet and lifestyle. A key term he explores is the “health span,” i.e. the length of life we spend in good health and free from chronic diseases and disabilities. The doctor cites an insightful survey according to which people would prefer an unlimited lifetime if they were guaranteed medical, mental and physical health.
Towards the end of the book, the bestselling author presents “Dr. Greger's Anti-Aging Eight,” a checklist of specific foods and behaviors that can slow aging and improve longevity. This practical guide provides individuals with a concrete way to track their progress in adopting habits that promote better aging.
Dr. Greger's Anti-Aging Eight
1. Legumes
The biggest increase in life expectancy is achieved by eating legumes such as beans, chickpeas, lentils, lentil soup and hummus. Legumes are rich in prebiotics and support gut health, resulting in less inflammation, a better immune system, and more muscle strength.
2. Nuts
Nuts, particularly walnuts, are associated with the lowest risk of premature death. Eating a handful of walnuts daily contributes to overall health.
3. Dark green leafy vegetables
Known for their longevity, dark green leafy vegetables contain nitrates, which improve muscle and artery function. They also help regulate metabolism without the need for strict calorie restriction.
4. Cruciferous vegetables
These vegetables contain sulforaphane, which boosts immune function and stimulates detoxification enzymes in the liver and respiratory tract. These include: kale, cauliflower, broccoli, red cabbage, white cabbage, black cabbage, Brussels sprouts, savoy cabbage, pointed cabbage, but also bok choy and arugula.
5. Berries
Berries, particularly those that contain anthocyanin pigments, are associated with a higher life expectancy. Regular consumption has a positive effect on cognitive functions, vision, inflammation, blood sugar levels, artery function and cholesterol levels. It is recommended to incorporate berries into every meal. Alternative sources include amla powder, hibiscus tea, red or purple cabbage, and purple sweet potatoes.
When discussing the overwhelming variety of anti-aging and diet recommendations, Dr. Greger points out that the current focus often misses the problem. It highlights the challenges posed by the toxic food environment, in which profitable but unhealthy foods dominate the market. It appeals to individuals to take responsibility for their health and to recognize that the profit-oriented motives of certain industries do not necessarily coincide with the best interests of consumers.
Even simple, common-sense lifestyle factors can make the difference between living a decade longer or not.
With regard to potential overload, Dr. Greger emphasizes how important it is to concentrate on the essentials. Even small, meaningful lifestyle changes, such as not smoking, maintaining a healthy weight, exercising regularly, and eating more fruit and vegetables, can have a big impact on longevity. He assures readers that it is never too late to make positive changes and encourages them to take back control of their health.
In summary, Dr. Greger's comprehensive approach to aging and longevity is a valuable reference book for anyone who wants to live a healthier and more fulfilling life. By focusing on basic lifestyle factors and understanding the dynamics of today's dietary environment, individuals can empower themselves to age well and live fulfilling lives. As Dr. Greger says, “It's really in our hands.”
About the author:
Michael Greger is an American doctor, trophologist and expert in vegan nutrition. He is a New York Times bestselling author and an internationally recognized speaker on a range of important public health topics.
Referenzen
Publiziert
20.3.2024
Kategorie
Health
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