One in Three People Will Be Elderly by 2035: 6 Longevity Foods to Fuel Your "Longevity Mode"

One in Three People Will Be Elderly by 2035: 6 Longevity Foods to Fuel Your "Longevity Mode"According to data, as China's birth rate continues to decline and the mortality rate of the elderly consistently drops, the proportion of elderly people in the total population is steadily increasing. Projections indicate that by 2035, the number of individuals over 60 years old will exceed 400 million

One in Three People Will Be Elderly by 2035: 6 Longevity Foods to Fuel Your "Longevity Mode"

According to data, as China's birth rate continues to decline and the mortality rate of the elderly consistently drops, the proportion of elderly people in the total population is steadily increasing. Projections indicate that by 2035, the number of individuals over 60 years old will exceed 400 million. This means that in a decade, nearly one out of every three individuals will be elderly, leading to a growing focus on research into healthy aging and longevity within society. In China, where the saying "food is paramount to the people" holds true, diet has become a central concern.

Last July, a study involving nearly 250,000 participants in Europe revealed that cardiovascular issues commonly experienced by the elderly can be ameliorated through specific dietary interventions. Strikingly, many individuals' deaths are attributed to "eating the wrong things." Globally, over 20% of deaths occur annually due to dietary errors, echoing the ancient Chinese proverb, "Illness enters through the mouth."

During medical consultations, doctors consistently emphasize what to avoid eating and what to consume in abundance to promote health recovery. A comprehensive study conducted by international authorities, examining mortality rates and causes of death in 195 countries and regions from 1990 to 2017, uncovered multiple shared contributing factors. These factors were categorized into 15 distinct groups, highlighting differences between genders. Retrospective analysis based on these factors revealed that over 11 million individuals died due to diseases triggered by improper diets, accounting for approximately 22% of annual deaths. Data indicates that the primary cause of death in men is high sodium intake, while inadequate whole grain consumption is the leading culprit for women.

So, what exactly constitutes a high-sodium diet and whole grain foods? High-sodium foods, as the name suggests, are rich in sodium ions. These typically include common side dishes and snacks like smoked meat, cured bacon, sausages, pickled vegetables, soybean paste, chicken and MSG flavorings, and oyster sauce. These foods share a common characteristic: they are high in salt and intensely flavorful. Our daily intake of sodium primarily stems from salt and flavorings. However, excessive consumption can lead to increased intracellular osmotic pressure, raising the likelihood of cell dehydration and death. To counter this, the body accelerates cell division and reproduction, increasing the risk of cancerous cell development. This explains why doctors often advise against frequent consumption of barbequed meat and pickled vegetables, as they are linked to cancer risk.

The insufficient intake of whole grains is linked to our rising standard of living. For instance, popular rice varieties like Wuchang rice and refined millet are not considered whole grains because their outer layers are removed during processing. Our daily consumption consists of "refined carbohydrates," which are easily digestible and pleasing to the palate. However, upon breakdown, they transform into sugar and water. Excessive sugar intake can lead to "dehydration," akin to the experience of feeling thirstier after consuming sugary drinks compared to the immediate satiation after drinking water. Therefore, increased consumption of refined carbohydrates results in greater bodily dehydration, contributing to chronic inflammation. Over time, this can lead to obesity, "three highs" (high blood pressure, high cholesterol, and high blood sugar), and various cardiovascular diseases.

Which foods can alleviate these issues? Fortunately, these foods are readily available and affordable.

6 Healthy Longevity Foods

Research indicates that to prevent cardiovascular diseases, regular consumption of the following six food categories is essential. Simultaneously, reducing the intake of high-salt and high-sugar foods is crucial for overall health.

1. Fruits between Meals

Chinese nutrition expert Liu Bo discovered that consuming fruits between meals is optimal, helping to alleviate hunger while replenishing vitamins and hydration. However, it's important to note that some fruits, like lychees, hawthorn, apples, and bananas, contain substantial amounts of sugar and should be consumed in moderation.

2. Fresh Vegetables Immediately

The importance of consuming vegetables is generally understood in China, but there are nuances to consider. For instance, it's advisable not to purchase excessive amounts at once, as there is a significant nutritional disparity between fresh vegetables and those stored for extended periods. Additionally, avoiding storing vegetables in water or well-ventilated areas is recommended; it's best to refrigerate them and consume them promptly.

3. Plain Nuts

This recommendation might raise questions: what's the difference between plain nuts and those with added flavors? The distinction is substantial. Nuts are aptly named due to their thick shells. To impart flavor, manufacturers often stir-fry them with copious amounts of sugar, salt, and other flavorings, making flavored nuts less healthy.

4. Consume Fish, But Limit Certain Types

While we are all aware of the news surrounding Japan's nuclear wastewater discharge, pollution in seafood is not solely attributed to this. Fish like tuna, golden eye snapper, and various carnivorous fish accumulate significant amounts of metal molecules due to their consumption of numerous smaller fish. Heavy metal contamination is a common issue with these marine species. Conversely, the carp, sturgeon, and sea bass we consume regularly are primarily farmed, making them healthier options for our diet.

5. Vary Your "Bean" Preparations

We are all familiar with "vegetable meat," a product made from soy products. While both meat and soy protein content are comparable, soy products also play a role in regulating blood lipids. Chinese culinary traditions offer a diverse array of soy preparations, including dried tofu, bean curd skin, soy milk, soft tofu, and tofu brain. Experimenting with different preparations can be enjoyable, but moderation is key.

6. Regular Milk Consumption, But with Considerations

We often hear about children's height being attributed to milk consumption and a nutritious diet. While this holds some truth, a percentage of the Chinese population struggles with digesting traditional "milk." Lactose intolerance is a common feature among Chinese individuals, manifesting as diarrhea shortly after milk consumption, leading to poor absorption. To mitigate this, switching to yogurt or incorporating milk into nut-based drinks is a good alternative. This approach not only addresses the issue but also prevents the poor absorption that may occur when consuming milk on an empty stomach.

References:

[1] Zheng, M., Mao, X. Y., Zhu, F. Y., et al. (2023). Relationship between plant-based diet and mortality in Chinese people aged 65 and over. Chinese Journal of Disease Control, 27(06), 633-638+644. DOI: 10.16462/j.cnki.zhjbkz.2023.06.003.

[2] Cao, Z. (2020). Correlation analysis and control management of elderly health behaviors, cognitive function and all-cause mortality risk. Tianjin Medical University. DOI: 10.27366/d.cnki.gtyku.2020.000670.

[3] Shi, H. H. (2019). Meta-analysis of the impact of alkaline diet on chronic kidney disease. Shanxi Medical University.