As of: February 27, 2024, 8:30 p.m
By: Jasmina Deshmeh
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Why do some people live 100 years and others not?
According to a health expert, this also has to do with diet.
What matters.
Live a long time and stay as fit and healthy as possible: who doesn't want that?
According to aging expert Dr.
Michael Greger, this is possible with the right diet.
In his book
“How not to age”
he
describes which foods protect
against diseases such as cancer and heart disease and thus potentially extend life.
The diet and lifestyle habits of centenarians and residents of the “blue zone” serve as orientation.
This is the name given to regions of the world in which people live much longer than average.
In the
Daily Mail
, Greger explains which foods are the perfect anti-aging remedy.
Avoiding animal protein lowers the “Grim Reaper Gene”
According to nutrition expert Dr.
Michael Greger promotes biological detoxification processes in our body (symbolic image).
© Westend61/Imago
Getting older doesn't necessarily mean getting sicker.
That's Greger's opinion.
According to the expert, one of the reasons why we age is due to the so-called “senseman gene”, a receptor for the powerful growth hormone IGF-1.
The hormone stimulates the growth and metabolism of muscles, bones, skin and internal organs.
But it is also suspected of promoting the growth of tumors in older people.
According to Greger, it is possible to lower your IGF-1 level with the right foods.
Avoiding animal protein for just eleven days can reduce IGF-1 levels by 20 percent.
According to the expert, anyone who replaces five percent of their calories from animal proteins with plant-based proteins can reduce their risk of death by 14 percent.
A twin study from the USA also confirms that a vegan diet improves cardiovascular health and can therefore have a potentially life-extending effect.
Don't miss anything: You can find everything about health in the regular newsletter from our health experts at 24vita.de.
Coffee is also said to reduce the risk of death
According to Greger, coffee should also help you stay healthy in the long term.
The hot drink contains bitter substances (chlorogenic acid), which support liver and bile function and promote the body's biological detoxification process.
The better this process works, the slower people age.
Three cups of coffee a day are said to protect against fatty liver disease and reduce the risk of death by around 13 percent.
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Greger relies on a
study
from Hungary and the United Kingdom: The research team from Semmelweis University in Budapest and Queen Mary University of London demonstrated in 2021 that daily coffee consumption reduces the risk of heart attacks and strokes and thus increases life expectancy.
According to the researchers, coffee is also said to reduce the risk of liver cancer, diabetes and Alzheimer's disease.
Broccoli can turn back the epigenetic clock
Another “superfood” in the fight against aging are certain vegetables.
Including spinach, asparagus, Brussels sprouts and broccoli.
The plant substance sulforaphane in broccoli and related vegetables can inhibit the growth of tumor cells, as a study by the
German Cancer Research Center
and the
Heidelberg Surgical University Hospital
shows.
In addition, according to Greger, cruciferous plants can reduce the risk of cardiovascular disease and even turn back the epigenetic clock.
The aging process slows down and, according to the expert, even with a single broccoli floret a day.
These foods can also influence the aging process
According to Greger, other foods that can extend our lives include:
Leafy vegetables such as rocket and cress: best served as a daily side dish, they support all bodily functions
Nuts (especially walnuts): are rich in B and E vitamins, iron, potassium, zinc and magnesium, fiber and healthy unsaturated fatty acids.
They protect the arteries from calcification and counteract cancer growth
Legumes such as peas, beans, edamame, chickpeas and lentils: are rich in protein, zinc, iron, folic acid and fiber, lower blood pressure and can prevent heart disease
Berries (especially blackberries): are low in sugar, work against inflammation in the body, strengthen the intestinal microbiome and promote heart health thanks to secondary plant substances.
They also have an antioxidant effect
Mangoes and popcorn: contain spermidine, which promotes cell self-cleaning
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.