Fruits – should we eat them? And why not?

Introduction

Fruits come in all shapes and sizes and colors. Some are sour, some are sweet and some just smell terribly bad. Now they are full of sugar in the form of fructose but they also contain plenty of other nutrients in them. So today we’ll run through some of the benefits of consuming fruit on a regular basis and whether it should or should not be a part of your regular diet.

 

Fruits – nutrients, fiber, antioxidants, minerals, and other benefits

So fruits contain so many nutrients. Fibre, antioxidants, and minerals are just some of the benefits found in fruit. Of course, each fruit differs from each other but you can find these generally in all of them. Fibers are only in whole fruits. Whole fruits are fruits that have not gone through processing. So canned fruit and preserved fruit are unlikely to contain much if any fiber at all. Fiber is used to help us process food in the colon. It softens stools making it easier to pass through. But in order for it to work adequately, there must be enough water intake otherwise the effects will reverse. Antioxidants are another word for vitamins. There are 13 different types of vitamins out there and depending on the fruit, it’ll contain different vitamins. Vitamins are essential nutrients that cannot be naturally made in the human body. As a result, the only way to get them is through food. Vitamins assist the proper function of the body from the nervous system to the immune system. Depending on the vitamin it can help with different aspects of the body. Often vitamins are the stimulants that the body needs to create a certain chemical in the body like hormones and white blood cells. Fruits also contain plenty of minerals. Minerals are chemical elements that support proper functioning. Just like vitamins, they help the body grow and function properly. Minerals such as calcium, magnesium, and zinc can help with bone growth, nervous system, and immune system respectively. Again the types of mineral present are totally dependent on the fruit.

 

Fruits – for everyone?

Even though fruit is super nutritious, it may not be for everyone. They are very high in sugar and carbohydrates. It is this sugar that makes it extremely delicious and sweet. However, if you are on a ketogenic diet it may not be for you. This is because this diet requires the body to use its energy reserve for the body to lose weight. Carbohydrates are the first source of fuel and once piece of fruit can contain up to 20 grams of carbohydrates. If the body is full of sugars, it will not use the reserve energy first. Secondly, if you are diabetic fruits may not be the best option for you too. Although fruit contains less sugar than soft drinks, lollies, and other sugary sweets, it still contains a decent amount. To get diabetes under control, the best is to have less or completely cut out sugars.

 

Conclusion

Fruits are the perfect snacks! They are relatively low in calories, delicious (well most of them), and extremely nutritious. They are full of fiber, antioxidants, and minerals which are crucial for the body to maintain function. However, if you are diabetic or on a ketogenic diet, I would recommend you to stay away or minimize their consumption.

 

Fruits and their benefits

 

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Stay Safe and boost your immune system

Introduction

Covid-19 is all around the place. However, just because it’s a new virus we shouldn’t be afraid of it. It’s a new virus and it’s going to stay just like the common cold. However, this doesn’t mean there aren’t any ways to prevent that terrible thing from getting to you. So today, the team at Revolution Chiropractic put up a list of things that you can do to help you boost your immune system and stay safe!

 

Wash your hands

Imagine all the stuff that we touch every day and the same object being touched by other people. We don’t know what the person before you who has touched the same object has. So to be safe wash your hands after you go to the bathroom, before and after you eat. Remember a rinse under the tap isn’t enough so use soap and give your hands a rub. After drying it thoroughly, especially between the fingers. Bacteria love moisture so doesn’t give it a chance for it to grow. Washing our hands can help prevent the spread of bacteria.

 

Vitamin C

It is no secret that vitamin C can help with immunity. A strong immune system can prevent us from getting sick. This is because vitamin C helps your body stimulate more production of white blood cells which is designed to help your body fight off bacteria. Plenty of fruits and vegetables contain vitamin C; oranges, kiwifruit, broccoli, and berries are just a few. If you think you are not having enough or would like an extra boost, there are supplements available.

 

Rest

Rest is the best way to cure any sickness. A lot of the time when we get sick is because our body is already weak, this makes it an easy target for bacteria to attack our body. The best way to rest is to sleep. While we are sleeping it provides an opportunity for our body to recover and strengthen. So it’s important to get 8 hours of quality sleep every day. There are several ways to improve your sleep such as supplementation (ie magnesium) and staying off your screen 30 minutes prior to going to bed. To know more about sleep quality check out our other blogs!

 

Stay home

Stay home if you are sick! That’s the best way to prevent bacteria and viruses from being spread around the community. If you are home you can also get more rest to allow proper recovery too. If we can minimize the spread of the bacteria or virus, it will become less harmful and toxic. So do the community a good thing and stay home if you are feeling under the weather. This applies to kids as well, we don’t want other kids getting sick during this period of time.

 

Get Exercising

It has been proven that exercise can help your immune system function a lot better! In your bloodstream, there are many white blood cells. The function of the white blood cell is to get rid of the unwanted bacteria, viruses, and other yucky stuff that’s unwanted in your body. By exercising, it increases the speed of your blood flow. This results in white blood cells traveling around the body a lot quicker leading to an increased rate of detection and elimination.

 

Iron

This mineral is very useful for our body! The main job of iron is to help carry oxygen around the body through the bloodstream. However, not many people know it can help with the efficiency and function of the immune system. When there is too little iron in the body, it slows down the maturation and proliferation of the white blood cells, especially lymphocytes, thus exposing you to more danger. However, if you have too much iron in your body it can also facilitate the growth of pathogens and other cancerous cells. But don’t worry, nearly 80% of the world’s population is iron deficient. To increase the amount of iron in your body instantly, you can include dried fruits such as prunes, spinach, silverbeet, lettuce), beans and peas, pumpkin, sweet potatoes, and some meats too.

 

Zinc

Another mineral that is often overlooked when it comes to nutrition and immunity. This mineral is often found in food such as whole grains, milk, red meats, oysters, poultry, beans, peas, and nuts! Zinc directly contributes to the immune system in two ways. Firstly, it prevents the binding of the virus to cells thus inhibiting the chance of the virus taking over the cell. Secondly, this mineral is crucial for the development of white blood cells in the body to help the innate immune system to fight off viruses and bacteria.

 

Water

Hydration is key to the human body. In fact, 60% of your body is made up of water. Our cells need and crave water to function. This is because just like iron, water acts as one of the carrying agents for oxygen around the body which is needed all around the body including the health of the immune system. Additionally, it prevents the build-up of toxins which could influence the body in a negative way. So make sure you get at least 2L of water in you every day.

 

Boost your immune system!

 

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Raising Healthy Children: Tip # 2 How?

By Dr Jennifer Barham-Floreani: How? Take an audit.

Whenever we want to set ourselves a new goal we have to know where we are starting. This allows us to look back in 6 and 12 months time and celebrate how far we have come. It’s hard work being a parent and it’s harder again to a parent who’s committed to healthy habits and rituals. So, it’s important to take stock and appreciate your efforts.

So let’s begin how to audit.

Q: How Much Sugar Do You Each Consume Daily

Without realizing it, most adults and children eat refined sugar for breakfast, lunch and dinner via processed cereals and grains. Most of us consume an average of 53 kg of sugar each year (approximately
29 teaspoons of added and natural sugar each day), and 75 percent comes from the packaged and convenience products we eat and drink.

I’d encourage you to investigate the health risks associated with eating too many sugars (in Lunchbox Solutions I discuss the dangers of sugars and outline what are healthier ways to sweeten recipes, so that’s a great place to start).

There are several reasons should we should avoid sugars, including that they raise our insulin levels. Insulin is a hormone
that our pancreas produces and its main function is taking up blood glucose (sugar) into the cells for energy. High insulin levels are thought to contribute to multiple health issues but for this post where we are focused on raising the health status of our children — let’s keep to three main issues.

Key issues with sugar

1 High insulin levels can depress the immune system weakening our ability to fight disease. This occurs because white blood cells need stacks of vitamin C to kill bacteria and viruses. So our white blood cells work to accumulate
and store vitamin C within the cell. The problem is that vitamin C and glucose have similar chemical structures so they then compete to enter the white blood cells. Guess what happens when we have lots of glucose in our blood from eating lots of foods that contain processed sugars? Glucose wins and our white blood cells become deficient in vitamin C compromising our ability to fight bugs.

2 Too many sugars also upset the integral balance of good and harmful bacteria in the gut. When we consume too many sugars we can create an overgrowth of harmful yeasts and bad bacteria which override our helpful “disease fighting” helpful bacteria — hindering our immune system.

3 Refined sugars also provide us with no vitamins or minerals. In order for them to be metabolized, they draw on the body’s reserves of vitamins and minerals, depleting our body’s nutrients.

ACTION: Start a food diary and observe just how much sugar find there way into your daily diet. Here’s a tip for when looking at products and packaging — sugars tend to be any ingredient ending in “ose” — sucrose, fructose, dextrose, lactose etc. Try it — it will shock you!

Drastically reducing sugar (initially this is not an easy task) not only lightens the load on your child’s immune system it also allows your children to get off the ‘blood-sugar rollercoaster’.

Here’s another tip — cutting back sugar … life just gets better. Sugar highs and lows, make us all irritable and grumpy.

Audit Cont.

Q: How many processed foods are in your pantry, fridge and child’s lunch box?
-Literally count the number of packaged items and take an audit. If a food item has more then 5 or 6 ingredients you can bet it’s refined, altered and damaged. If you can’t pronounce the names of the ingredients in the food item, mostly likely it’s full of chemicals. I’d encourage you to become a food critic and learn what all those numbers and complex sounding ingredients really mean. Please see “Become a Food Critic” and the “Poor Choice, Better Choice and Fabulous Choice” Table in “Empower Their Choices” in Lunchbox Solutions.

Q: How many pieces of fresh fruit and vegetables are you all currently consuming each day?

-Daily consistency is key here.

Q: How many glasses of water do you drink?

Q: What sort of water do you drink?
-And I don’t mean the wet kind. One of the simplest and most important things you can do is invest in a water filter to protect your family against chemically-treated water. Most of our drinking water today contains chlorine and chlorination by-products, as well as numerous other contaminants. Drinking good quality water via a high quality filter system — promotes detoxification, enhances nutritional uptake and ensures optimal hydration.

Help your children develop the habit of drinking water throughout the day rather than juices and soft drinks. A mere two per cent drop in our body’s water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math and difficulty focusing on smaller print, such as a computer screen. Many children are frequently dehydrated, suffering with concentration issues, constipation and digestive problems.

Q: How many prescriptions has your child had in the last twelve months and over their lifetime?
-With regular chiropractic care and addressing these other tips for raising healthy children, many parents delight in no longer relying on antibiotics and instead being able to rely on their child’s own immune strength.

Q: How many sessions of sweaty exercise would each family member perform each week?
-Ideally each of us should be raising our heart rate 5 times a week.

Q: How many harmful chemicals are in your personal care and cleaning products?
-Source brands that are genuinely wholesome — free of nasty chemicals and toxins which are readily absorbed through the skin and tax our body and its defence system.

It can be a “reality slap” to take an audit and look at where you currently sit along the “healthy” and “not so healthy” scale. Where you sit on the “fresh” and “disastrously preserved” scale. Remember though that every moment we make choices and have the opportunity and capacity to influence both our child’s — short and long-term health.

 

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Don’t Get Sick This Winter

It’s coming into winter, often called flu season, and if you don’t want to get sick then follow this advice…

Okay, so there isn’t really a cure for getting the common cold but there a few things that you can do to reduce your chances of getting sick and to improve your recovery time if you do fall ill. Improving your body’s ability to fight sickness is how we look at things at Revolution, not just medicating symptoms.

Keep your nutrition high

This is important year-round but keeping your diet full of vitamins and minerals will help your body put up the good fight. Stay topped up with fresh vegetables and fruits with every meal.

Vitamin C heavily associates with immunity so up your intake to 5000-10000 milligrams a day. CAUTION: increase to this amount over a few days as high vitamin C doses can increase the frequency that you’ll need to sit on the porcelain throne if you catch my drift. Start with 1000-2000 milligrams and up it from there.

Vitamin D is another key player for your immune system and since we tend to spend a lot less time out in the sun in winter it’s harder for our body to make enough of it so you should look into supplementing it. The Vitamin D council recommends 5,000-10,000 IU per day.  Check out their website for more great information on vitamin D.

Avoid sugar: Sugar has been shown to reduce the ability of your neutrophils to attack invading pathogens. Neutrophils are white blood cells that essentially chase down and eat invading bacteria and other bad guys that can make you sick. We know sugar has many other negative effects on your health to so it’s definitely best to avoid. Yes, fruit has sugar but fruit also has vitamins, minerals and fibre that your body requires whereas a can of fizzy drink or a piece of cake has nothing to offer you except momentary pleasure.

Rest

The immune system takes a lot of energy to run which is why you get tired when you are sick, your body is slowing you down so it can put maximum resources into fighting off invaders.  Last winter I had a sore throat coming on and I knew I should take it easy but I went to the gym instead. I ended up very sick for the next few days.  I spent my energy lifting heavy barbells and I didn’t have enough in reserve.

Lesson learned, take it easy if you feel something coming on, dose up on vitamins and vegetables, stay hydrated and you might lessen the impact of the storm.

Sanchez, A. Et al. Role of sugars in human neutrophilic phagocytosis

The American Journal of Clinical Nutrition, Volume 26, Issue 11, November 1973, Pages 1180–1184, https://doi.org/10.1093/ajcn/26.11.1180

https://www.vitamindcouncil.org/

 

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Get Out Into Nature

Weekend getaway

How good does it feel to get a long weekend escape from the city and go to the bush or the beach? Judging by how empty Auckland got as Easter and Anzac day collided I think most of us wish we could spend more time in the beauty of nature!

While experiencing the relaxing and revitalizing effect of nature, and there is a growing body of science behind the health benefits of getting outside among the trees.

A Japanese study on spending time in forests showed a decrease in cortisol levels (a stress hormone), a decrease in sympathetic nervous activity (your fight and flight system), a decrease in blood pressure, and a decrease in heart rate.

Measurable effects on the immune system have been shown in another Japanese study on an activity known as forest bathing. It sounds weird, I know, it simply involves spending time in the forest whilst smelling wood essential oils. This study also showed a significant increase (23%) in activity of natural killer cells (immune cells). These positive effects persisted even after a month of returning to city living!

Take every opportunity it get outside by visiting parks, beaches, walkways, and the bush. There are so many places to go in Auckland to escape the feeling of being a caged animal indoors all the time. Thankfully, all the great outdoors gives you these effects for free!

https://www.ncbi.nlm.nih.gov/pubmed/21996763

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Taking Control of Stress

Control? Why?

 

Work, kids, school, money, exercise, eating… What do these all have in common? Well, they can stress you out to the point of ripping your hair out OR inspire and motivate you to get out of bed and do what you do every single day. The KEY is to find your stress sweet spot and use it to fast track your goals, and potential.

Too much stress can get in the way of you and your goals… Maybe even lead to you crashing and burning. However, too little stress can slow down your progress because you’ll get bored. Let’s find out how to hit that optimal point of stress to keep you at the top of your game.

First, let’s go through the difference between a positive and negative stress response. Stressors aren’t necessarily good OR bad, it depends on your response. A positive response means you’re feeling energized, focused, pushing the boundaries of your comfort zone, balancing stress and rest, and learning and growing through the process. A negative response leads to you feeling weak, distracted, in need of rest, not challenging yourself, and can even lead to weight gain and metabolic, hormonal, and immunity disruptions.

 

How do I deal with this?

 

How? Well first you’ve got to recognize what factors are out of your control and more importantly, which factors are IN your control. Also, if you’re stress resistant by nature and have had lots of practice at handling stress growing up, your view on stress may be that it is a challenge to tackle. But if you’re stress prone and have had little practice dealing with stress, you may find yourself looking at stress as a problem to avoid. If you’re having a hard time changing your attitude and view on stress, look at building a strong support network and changing your environment to have more time outdoors in nature or with loved ones.

It’s important that you look at your current stress load and ask yourself “does it have to be that high or that low?” Think about your goals and how your actions align. Find out what’s worth taking out or adding in.

 

What does it feel like?

  • Too low: bored, unfocused, purposeless
  • Too high: anxious or obsessive, panicked, stuck
  • Just enough: energized, engaged, actively moving towards goals

 

A great way to address inspiration and energy is to learn how to set effective goals. We’ll be releasing a blog post diving into this topic further in the near future. But until then, go read up on the last blog titled “How NOT to set goals”. Do this too get started on the perspective you should be taking when approaching goals.

For rest and recovery, there are many things that you can do! A lot of it depends on personal preference, but here are 4 examples to get you started.

  1. Practice relaxing activities: Walking, massage, deep breathing, laughing, yoga, meditation, and even (especially) sex, which is not always relaxing.
  2. Get outside: take your walk outside for improved mood and lower stress hormones and heart rate. Getting moderate sun exposure is ideal and helps increase mood and vitamin D levels.
  3. Adjust your exercise routine: the most effective way to approach this is with a mix of strength training (weights), conditioning (cardio, intervals) and low-intensity recovery (walk)
  4. Practice self-compassion: ask for help when you need it. Get counseling if you’re feeling helpless, know your limits and unplug regularly.

If you follow and apply these recommendations you’ll be well on your way to taking control of your stress. Stay tuned for more valuable blog posts!

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Eating During Pregnancy

What you eat during your 9 months of pregnancy matters. The food you consume affects you and your baby, so always mind that you’re eating for two! Pregnancy means that you’re building life, so make sure that you supply all the necessary building blocks.

 

How much should you eat?

Since you’re eating for two, you’ll need extra calories and nutrients as your body builds your baby’s bones, tissues and organs. And just because your waist disappears, it doesn’t give you the all clear to load up on ice cream and sweet treats! Eating 3 regular meals a day? Then add 2 healthy snacks such as fruit, nuts or veggies to meet your higher caloric needs.

  • If you exercise regularly: add 500 calories.
  • If you don’t: add 300 calories.

How much weight should you gain?

You need to gain the appropriate amount of weight so that your baby can too.  If you come up short, then so will your baby. You’re in this together.

  • If you’re underweight: your goal should be to gain 15-20 kg.
  • Normal weight: aim to gain 10-15 kg.
  • Overweight: aim to gain 6-12 kg.
  • If your height is 157 cm or shorter: aim to gain 6-12 kg.

What should you eat?

Protein

  • Eat 2.2 g of protein per kg of your body weight (ex. if you weigh 70 kg aim to consume 154 g of protein).

Omega-3

  • You can get this from walnuts, chia seeds, linseed (flaxseed), hemp seed, seaweed, algae or fish oil supplement or avocado.

Vitamin D

  • Get 20-30 minutes of sun exposure 2-3 days a week.

Zinc

  • This can be from legumes (such as beans and lentils) or dark and leafy veggies.

Calcium

  • Many things can provide calcium such as dark and leafy veggies, legumes, bokchoy, tofu, nuts and seeds.

Vitamin B-12

  • You can get this from a high quality Vitamin B-12 supplement or fortified foods such as tofu, soy milk etc.

Iron

  • Get this from seeds, whole grains, nuts, dried fruits or dark and leafy veggies.

 

What should you minimize?

Caffeine

  • Aim for less than 300 mg per day.

Cured lunch meats

  • This can include ham, hot-dogs and the like.

Artificial sweeteners

  • These should be avoided as much as possible during pregnancy.

High sugar intake

  • Do NOT use cravings to justify poor choices.

 

What should you avoid completely?

The Ministry for Primary Industries of New Zealand has a list of types of fish that should be avoided by women who are pregnant due to higher mercury levels.

  • Cardinalfish
  • Dogfish (excluding rig)
  • Lake Rotomahana trout
  • Lake trout from geothermal regions
  • School shark (greyboy, tope)
  • Marlin (striped)
  • Southern bluefin tuna
  • Swordfish

Tobacco

  • It increases the risk of SIDS (Sudden Infant Death Syndrome) so it’s best to .steer clear.

Soft cheeses

  • This includes mold-ripened, blue veined, and unpasteurized cheeses.

Raw or undercooked animal foods

  • This includes meat, seafood (ex. SUSHI), and eggs.

 

What supplements should I take?

Your GP may prescribe prenatal vitamins and if not, it’s a good idea for you to seek some out yourself. Make sure the following is included:

  • Vitamin B-12 (3 ug/day)
  • Folic acid (400 ug/day)
  • Vitamin D (1000 IU/day) especially if you lack sun exposure

 

By following these guidelines, eating right and monitoring your weight, you’ll know that you’ve done everything in your control to lead up to a successful pregnancy.

 

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2 Simple Tips For Reading Food Labels

If you are like most people you pick up a packet of food in the supermarket and turn it over to read the ingredients to see if it is good for you, all the while having no idea what you are reading. Eating healthy can seem complicated at first so let’s try and make it simple.

Putting the right fuel in your body is essential for your day-to-day wellbeing and performance as well as longevity. Poor diet is linked with many chronic health conditions. We encourage our patients to clean up their diet when undergoing structural chiropractic care to maximise their body’s ability to heal, recover, and re-structure. Think of it this way, if a builder uses cheap materials to build your home it probably won’t last long. Each day your body produces millions of new cells PER SECOND, so make sure you get the appropriate raw materials for your body to make the best cells it can.

Tips

  1. My first recommendation when it comes to reading a food label, is NOT to. Why? Because the food you eat shouldn’t need labeling since it has only one ingredient in it. Most of your diet should be made up of plants, lots of vegetables, fruit, legumes, and grains. If you buy carrots, there are only carrots in the pack. If you buy potatoes, same deal. As a rule of thumb, the more processing steps involved in getting a product from its source to your plate, the less good it probably does for you and the more potential harm it has.
  2. Okay so every now and then you will need products that do have a label on them. The simplest way to approach this is if you can’t read, pronounce or understand the ingredients list, it’s probably not good for you (this is a general rule, and with rules, there are always exceptions).

These two tips can be very helpful if you are new to eating better and you are trying to clean up your act. Don’t get overwhelmed by all the information out there, start simple and keep educating yourself!

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Learning From Longevity Cultures: Part 3

Part III

In our final part of a 3 part series adapted from a TED talk on longevity cultures, we cover off the final 3 points.

 

Nature:

Spending time in nature also appears to be a commonality when these people groups connect with family and friends. If you live in a city this can be hard to do but take time in the weekend to get out into the bush or the beach. The fresh, unpolluted air is great for your lungs and the slower pace of nature can help de-stress your body.

 

They belong to a faith-based community:

This factor may be a combination of many things, a sense of purpose (point 2), relaxation (point 3) and a sense of belonging and community (point 6). Spirituality is an important and fascinating aspect of what makes us human, it gives billions of humans around the globe their sense of purpose. The Seventh-Day Adventists, in similar fashion to the Jewish culture, celebrate, relax and spend family time for a 24-hour period on the Sabbath from sundown on Friday to sundown on Saturday. They call it a sanctuary in time where absolutely no work is to be done. One intentional day of holiday each week.

 

They drink a little each day:

I found this one somewhat surprising, as the consensus on alcohol is conflicting. Some studies say that no amount of alcohol is good for you where others say that red wine has the healthful benefit of antioxidants and beer has many minerals. I present this point with some caution as some readers (not you of course) might take this and think a bottle of wine each night is healthy. Drinking excessively is certainly not healthy, but a standard drink or less a few nights a week shared with friends and family may be beneficial according to this study. If alcohol doesn’t agree with you then I don’t imagine you are missing out on too much by skipping out on this point.

If living a longer, healthier life is important to you then make a point of trying to shift your habits. The combination of all 9 points is probably the most beneficial but starting with the ones you can easily do will get your journey to health started.

As mentioned in part one, this three-part series has been adapted from a TEDx talk by Dan Buettner, a writer for National Geographic and a longevity coach. If longevity interests you, you can find out more at https://www.bluezones.com/

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Learning From Longevity Cultures: Part 2

PART II

Continuing on in our theme of living a healthier and longer life we look at the next 3 common traits of cultures with a high amount of centenarians (people living to 100 or older). Genes dictate about 10% of your longevity and health, the other 90% is lifestyle! This means the power is in your hands to create a healthy and long life. Thankfully none of this is rocket science so it’s easy to start to make changes. Relax: The Seventh-day Adventist community and the Sardinians take regular time to slow down and pray, the Okinawans have a form of Ancestral veneration in which they take time to pay respects to there predecessors.

Taking regular time to reflect and slow down is crucial. Constantly being on the go and rushing fires up or sympathetic nervous system and triggers and inflammatory response. This response is linked with many disease states from Alzheimer’s to cardiovascular disease to joint degeneration. Taking time to quiet the mind and spiritually connect through prayer and meditation is something that people of faith have done for centuries but unfortunately in our day and ageless and fewer people are reaping the benefit of such activities, or rather non-activities.

 

They eat less:

Okinawans have a saying that they say before each meal to remind them to stop eating when they are 80% full, this is because it takes about 20 minutes for your brain to register the stomach is full. They also eat off smaller plates to reduce the amount of calories per sitting. Digestion is a fairly intensive process for the body to perform, which is why appetite is often low when you get sick as your body needs to focus its energy on the immunity and healing process. It is clear that being significantly overweight isn’t good for longevity but neither is being too underweight so take heed with this piece of advice. Eating enough food to maintain muscle mass but not too much that you put on fat

They eat a plant-based diet.

This point also reduces the amount of calories you consume until you are full and also means each mouth full is more nutritious . Most of these cultures eat a wide variety as well as large amounts of vegetables. The Okinawans consume a large amount of tofu, which has all essential amino acids and is a good source of iron. They still eat small amounts of meat and fish but supplement it with nuts, seeds and beans.

Family and connection.

Sense of belonging and connection is vital. In our modern world we may have more connections but it can be easy to let deep, meaningful connections slide. These cultures spend time with their children and taking care of their aging grandparents. The Seventh day Adventists reportedly schedule up to 24 hours per week to spend with family, friends and God. Make sure you proactively spend time investing into others and with people who support, love and challenge you. Don’t let yourself get caught up with being so busy that you don’t foster meaningful relationships!

 

If you missed the first part of this series go and check it out here and keep an eye out for our third and final instalment, the final three points might surprise you.

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The secret of Longevity! | I got this in an email and prompt… | Flickr