The quest for longevity is a goal many strive for. Whether it’s living longer, looking younger or just feeling healthy and energized, the life expectancy we can achieve often depends more than anything on what we eat. Mark Hyman, an internationally renowned longevity expert who has devoted his life to uncovering the nutritional secrets that lead to a long and vibrant life, is an expert who has made understanding the impact of food choices his profession. In this article, we examine five foods recommended by Dr. Hyman itself are recommended and that will help you achieve your goal of living a positive, healthy life for years, if not decades!
This longevity expert places great importance on these five foods for aging well, living longer and reducing the risk of chronic diseases.
Dr. Mark Hyman, a 63-year-old with more than 286,000 followers on TikTok, a doctor and longevity expert, claims to be biologically 20 years younger thanks to his daily routine and eating habits. His recent bestseller “Young Forever: Secrets to Living the Longest, Healthiest Life” conveys the idea that individuals have some control over their rate of aging and therefore the quality of their later years.
According to dr. Hyman, these five foods, which are true “medicines,” are essential to good health and a long and fulfilling life. Exercise, good nutrition, stress management and socialization are all factors associated with healthy aging and reducing the risk of the chronic diseases responsible for early mortality, although heredity also plays an undeniable role.
It is essential to realize that the choices we make every day, especially when it comes to diet and lifestyle, have a major impact on our long-term life expectancy and quality of life. Adopting good eating habits, including in particular the five Dr. Hyman recommended foods, contribute to a healthier, happier and longer life.
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Green tea:
While tea is not technically considered food, it is nevertheless an important part of Hyman’s day. In addition to the soothing feeling of a warm cup of tea, this drink can also reduce oxidative stress. Green tea is rich in catechins and contains antioxidants that protect the brain from disease and contribute to healthy aging.
While in Icaria, Greece, one of the world’s Blue Zones, Hyman noticed that the local community often consumed wild sage tea. This tea, also rich in antioxidants, plays an important role in improving the life expectancy of the inhabitants of this region.
So by consuming green tea and similar infusions, the chances of a longer and healthier life are increased. Catechins and other antioxidants work by neutralizing free radicals in the body, which are responsible for cell aging and organ breakdown. Therefore, by reducing oxidative stress and protecting the brain from disease, green tea significantly increases life expectancy.
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cruciferous:
Cruciferous vegetables, such as broccoli, Brussels sprouts, kale and cabbage, are very high in essential phytonutrients to reduce inflammation and reduce the risk of developing cancer. In addition, these vegetables are an important source of magnesium, folic acid and fiber, all of which are good for digestion.
The many compounds they contain make it possible, according to Hyman, to activate cellular detoxification pathways and optimize the mineral status of the organism. Thus, cruciferous vegetables are beneficial for health not only due to their anti-inflammatory and anticarcinogenic effect, but also thanks to their detoxifying effects that promote the optimization of the levels of essential minerals in the body. Hyman consumes 75 or 150 g of these vegetables daily as part of his diet. This practice would therefore make it possible to increase life expectancy by contributing to the maintenance of good health at various levels, including by stimulating cellular detoxification and supporting the proper functioning of the digestive system.
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Berries :
Berries are rich in antioxidants and phytochemicals, which Hyman says have the potential to activate longevity pathways. These substances thus help maintain gut health, fight inflammation and thus reduce the risk of heart disease and other life-threatening chronic conditions.
Including berries such as blueberries or blackberries in your daily diet can help you reap these health benefits. Try adding a handful of these fruits to a smoothie in the morning or consume them as an energizing snack. The phytochemicals found in these berries act as protective agents and help prevent many age-related health problems such as memory loss and cognitive impairment.
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Olive oil :
Olive oil, a central part of the Mediterranean diet, plays an essential role in improving life expectancy. According to Hyman, it is important to prefer extra virgin olive oil on a daily basis. This healthy fat is an important source of antioxidants, which are known to lower the risk of chronic diseases and heart problems.
Indeed, olive oil also helps against oxidative stress, a phenomenon that is detrimental to brain health and can cause neurodegenerative diseases. The “good fats” present in olive oil are therefore beneficial to our health and contribute to a healthier lifestyle.
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Nuts:
Nuts, such as cashews, almonds and walnuts, have been linked to a reduced risk of diabetes, contributing to better health and longer life expectancy, Hyman said. These foods are particularly high in fiber, which helps people feel fuller for longer and maintain high energy levels.
It is important to point out that nuts are also an excellent source of protein, unsaturated fats and essential minerals, such as magnesium, potassium and calcium. These play a vital role in maintaining optimal health, preventing chronic diseases and strengthening the immune system.
In summary, including nuts in your daily diet can have a huge impact on overall health and life expectancy, due to their high fiber, protein, healthy fats and essential micronutrients. To maximize their benefits, it is advisable to consume them in moderate amounts and preferably unsalted or unroasted.