You probably guessed the answer: The key to longevity is...

PLANTS!

That’s right. Keep reading to find out why.

In the world of aging, there's a fascinating theory called the mitochondrial theory. It suggests that as we age, our cells' powerhouses, known as mitochondria, suffer damage from harmful molecules called free radicals. This damage gradually reduces our cellular energy and function, ultimately leading to the aging process itself. It's almost as if our bodies experience oxidation, which is often associated with aging and disease. However, there's good news! By incorporating antioxidant-rich foods into our diet, we may be able to slow down this oxidant process.

Did you know that, on average, plant-based foods contain an impressive 64 times more antioxidants than animal-based foods? That's why it's crucial to include a wide range of fruits, vegetables, herbs, and spices in every meal. This way, we constantly flood our bodies with these valuable antioxidants, which can play a vital role in warding off age-related diseases like strokes and promoting longevity.

Now, let's talk about telomeres, the protective caps located on the ends of our chromosomes. They act as guardians, preventing our DNA from unraveling. Interestingly, each time our cells divide, these telomeres naturally shorten a bit. This shortening process can start as early as birth and continues throughout our lives. When our telomeres are completely worn down, well, that's when our time comes to an end.

However, here's where our lifestyle choices can make a significant impact. Studies have shown that certain factors, such as consuming refined grains, soda, meat, and dairy, have been linked to shortened telomeres. On the other hand, a diet rich in fruits, vegetables, and other plant foods bursting with antioxidants has been associated with longer telomeres. So, by choosing the right foods, particularly those brimming with antioxidants, we may be able to slow down the shortening of our telomeres and potentially extend our precious time here on Earth. It's incredible how the food we eat can affect the rate at which we lose our telomeres!

In addition to plants, here are other longevity-improving tips:

• Walking for at least five daily servings of fruits and vegetables
• Walking for at least 20 minutes a day
• Maintaining a healthy weight
• Not smoking

I hope you found some tips to keep in your back pocket!

Remember, #dosomethingdaily for yourself to make steps towards a healthier and more fulfilled you.

I can't wait to share my upcoming health and wellness coaching course with you all. Stay tuned!

In health,

Shani Esparaz M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Health & Wellness Coach

• Sources: Ford ES, Bergmann MM, Kröger J, Schienkiewitz A, Weikert C, Boeing H. Healthy living is the best revenge: findings from the European Prospective Investigation Into Cancer and Nutrition-Potsdam study. Arch Intern Med. 2009;169(15):1355-62.
• Khaw K-T, Wareham N, Bingham S, Welch A, Luben R, Day N. Combined impact of health behaviours and mortality in men and women: the EPIC-Norfolk prospective population study. PLoS Med. 2008;5(1):e12.
• Larrick JW, Mendelsohn AR. Finally, a regimen to extend human life expectancy. Rejuvenation Res. 2018;21(3):278-82.