The Effects of Beta Glucan on Longevity

Maintain a Healthy Weight

Being overweight or obese raises your risk of chronic diseases that can shorten your lifespan.

According to a 2014 study by the Intramural Research Program, a subsidiary of the National Institutes of Health, extreme obesity may shorten life expectancy by up to 14 years. (1)

Aim for a BMI between 18.5 and 24.9.

But let's be real: maintaining a healthy weight is easier said than done, especially as we age and our metabolism starts to slow down.

It takes a combination of regular physical activity and a balanced, nutritious diet.

Practice portion control and be mindful of sneaky sources of extra calories, like sugary drinks or mindless snacking.

Get Regular Physical Activity

Want to add years to your life? Get moving.

Regular physical activity is one of the most effective ways to increase longevity.

A study reported a mean reduction of mortality of 31% to 35% in persons who participate in regular leisure-time or daily life physical activity compared to that in inactive persons. (2)

Exercise helps maintain a healthy weight, reduces the risk of chronic diseases like heart disease and diabetes, boosts mental health and cognitive function, and promotes overall physical function and independence,

The key is to find activities you actually enjoy, so you'll be more likely to stick with them long-term.

Maybe that's brisk walking, swimming, dancing, or playing tennis with a friend. Mix it up and keep it fun

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, plus strength training twice a week.

Make Healthy Food Choices

You are what you eat, and a healthy diet is key for a longer life.

Focus on whole, minimally processed foods like fruits, veggies, whole grains, lean proteins, and healthy fats.

Limit processed foods, saturated fats, added sugars, and sodium.

A plant-based diet rich in nutrients and antioxidants is linked to increased longevity and lower disease risk. (3)

Avoid Smoking and Excessive Alcohol Intake

Smoking and heavy drinking are two major risk factors for premature death. (4)

Cigarettes are linked to cancer, heart disease, stroke, and other chronic conditions that can cut your life short.

Excessive alcohol intake can lead to liver disease, some cancers, and other health problems.

It can also interfere with sleep, nutrition, and other healthy habits.

If you smoke, quit now.

Manage Stress and Prioritize Mental Health

Chronic stress takes a toll on both physical and mental health, contributing to heart disease, depression, and a weakened immune system.

Being under heavy stress shortens their life expectancy by 2.8 years. (5)

To increase longevity, make stress management a priority.

Engage in relaxing activities like meditation, deep breathing, or time in nature.

Don't hesitate to seek help for mental health concerns.

Taking care of your mind is just as important as taking care of your body for a long, healthy life.

Heart disease, diabetes, cancer and other chronic conditions can significantly reduce life expectancy and quality of life in later years. (6)

A complex combination of genetic, environmental, and lifestyle factors affects how chronic diseases progress over time.

They are a leading cause of premature death and reduced life expectancy. (7)

For example, high blood pressure and cardiovascular disease are major risk factors for heart attack and stroke, while diabetes can lead to kidney failure, blindness, and amputations if not well controlled. (8)(9)

Preventing and Managing Chronic Diseases for a Longer Life

The good news is that many chronic diseases can be prevented or delayed by adopting healthy lifestyle habits.

Eating a balanced diet, exercising regularly, maintaining a healthy weight, not smoking, and limiting alcohol consumption can significantly lower your risk.

If you already have a chronic condition, working closely with your healthcare team to manage it through medication, lifestyle changes, and regular check-ups can help improve your quality of life and extend your lifespan.

Dietary Patterns and Longevity: What to Eat for a Longer Life

When it comes to increasing longevity, what you put on your plate matters.

A healthy diet rich in nutrient-dense whole foods can help prevent chronic diseases and promote healthy aging.

On the flip side, a poor diet high in processed foods, unhealthy fats, and added sugars is linked to increased health problems and shorter lifespans.

The Role of Plant-Based Foods in Longevity

A plant-based diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds is a cornerstone of longevity-promoting eating patterns like the Mediterranean and Okinawan diets. (10)

These foods are packed with essential nutrients, antioxidants, and fiber that help reduce inflammation and prevent chronic diseases.

Aim to fill at least half your plate with colorful produce at each meal.

Choose a variety of plant proteins like beans, lentils, tofu, and tempeh.

Eat whole grains over refined, and snack on fresh fruits, veggies, and a handful of nuts or seeds.

Incorporating Healthy Fats and Proteins

While plants should be the foundation, incorporating healthy fats and high-quality proteins is also key for longevity.

Omega-3 fatty acids found in fatty fish, nuts, and seeds help fight inflammation and support heart and brain health.

Lean proteins like fish, poultry, eggs, and legumes provide essential amino acids for maintaining muscle mass and strength as you age. (11)

Choose healthy cooking methods like baking, grilling, or sautéing in olive oil instead of deep-frying or using excessive butter or cream.

The Importance of Nutrient Density

For a longer life, focus on nutrient density over empty calories.

Nutrient-dense foods provide a concentrated dose of vitamins, minerals, and beneficial compounds your body needs to thrive and ward off disease.

Some longevity superstars include leafy greens, berries, cruciferous veggies, fatty fish, nuts, seeds, avocados, and olive oil.

Minimize ultra-processed foods, refined grains, and added sugars that provide calories without much nutritional value.

Eating this way supplies your cells with the nourishment they need for optimal health and longevity.

Beta-glucan is a type of soluble fiber found in foods like oats, barley, and certain mushrooms. (12)

Research has shown that beta-glucan can significantly enhance your immune system and lower the risk of cardiovascular disease by reducing LDL cholesterol and improving overall lipid profiles. (13)

This improves heart health, which is a critical factor for increasing life expectancy.

Adding foods rich in beta glucan to your daily diet is a simple and effective way to promote a long, healthy life.

It's Never Too Late: Adopting Healthy Habits at Any Age

I know what you might be thinking - "I'm too old to start exercising" or "It's too late to change my habits now."

While it's certainly ideal to adopt healthy habits early on, it's never too late to start making positive changes.

Whether you're in your 40s, 60s, or beyond, small shifts in your lifestyle can still have a big impact on your health and longevity.

Starting a Healthy Lifestyle in Middle Age and Beyond

Research has shown that starting a regular exercise routine in middle age or later can significantly reduce the risk of chronic diseases, improve physical function, and even add years to your life expectancy.

The same goes for quitting smoking, eating a healthier diet, maintaining a healthy weight, and building strong social connections.

It's never too late to start reaping the benefits of these healthy lifestyle habits.

Of course, making changes can be harder as we get older.

We might have more health issues to work around, or long-standing habits that are tough to break. But that doesn't mean it's impossible.

Remember, it's never too late to start prioritizing your health and well-being.

Whether you're in your 20s or your 80s, you have the power to make choices that can help you live longer, healthier, and happier.

So start today. Pick one or two things from this list and give them a try.

And don't be too hard on yourself if you slip up.

Progress, not perfection, is what counts.