In a world where the quest for immortality has been a constant pursuit, longevity expert Maddy Dychtwald offers a new perspective on how to add years to your life. Through her research and experience, she has identified key foods that can boost longevity, particularly for women who are leading the charge in the “longevity revolution.”
Dychtwald’s new book, “AGELESS AGING: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan,” is a culmination of over 40 years of study on healthy aging. In it, she shares insights on how nutrition and food can play a crucial role in supporting physical and mental well-being for the long term.
One of the key recommendations Dychtwald makes is to incorporate a wide variety of colorful fruits and vegetables into your diet. These foods are rich in polyphenols, phytonutrients that provide antioxidants, vitamins, minerals, and fiber. Polyphenols have been shown to reduce inflammation, protect against environmental stressors, and positively influence gene expression.
Fermented foods like kimchi, sauerkraut, and yogurt are also on Dychtwald’s list of longevity-boosting foods. These foods support a healthy balance of gut bacteria, improve nutrient absorption, and have anti-inflammatory effects. Maintaining a diverse gut microbiome has been linked to longer life spans in older adults.
Bone broth is another staple in Dychtwald’s diet, as it provides essential nutrients for healthy body functioning and has anti-inflammatory properties. Protein is also essential, especially as adults age and naturally lose muscle mass. Dychtwald recommends lean sources of protein like organic chicken, eggs, fish, and plant-based proteins to support bone health, muscle mass, and immune function.
On the flip side, Dychtwald advises limiting intake of pro-inflammatory foods like added sugars, ultra-processed foods, and certain vegetable oils. These foods can contribute to inflammation, which is linked to aging and age-related diseases. She also suggests moderating alcohol consumption, as excessive alcohol intake has been associated with cognitive decline.
In addition to a healthy diet, Dychtwald emphasizes the importance of regular exercise, quality sleep, mindfulness practices, and maintaining a positive mindset about aging. Moving your body daily, practicing meditation, and fostering social connections are all part of a holistic approach to boosting longevity.
Overall, Dychtwald’s approach to longevity through nutrition and lifestyle choices offers a practical and empowering guide for women looking to live longer, healthier lives. By making simple adjustments to your diet and daily habits, you can support your body and mind for the long haul. As the “longevity revolution” continues to unfold, it’s clear that the key to a longer life may be as simple as what’s on your plate.