We are what we eat. What does this mean? We are a dynamic system in the environment and we try to reach our balance with what surrounds us or with what we come into contact. The only way to survive is to adapt to the environment, creating phenotypes, which are more or less healthy. 

The same concept works with nutrition: every day we introduce different foods, which can create short or long-term changes and we determine our phenotype, that is what we are. Longevity, or the possibility of reaching very advanced ages, is certainly given by genetics, so some families reach one hundred years of life and beyond, but nutrition definitely plays a crucial role. Nutrition is thus, a fundamental aspect which needs to be constantly considered because of the repercussions that it can have on our health. The diet (from the Greek dìaita, "lifestyle") is recognized as an environmental factor capable of influencing our life span and our susceptibility to diseases. Together with exercise, a well-balanced nutrition creates a lifestyle. Depending on our eating habits and behaviour, we can give the premises for the development of our phenotype.

The longevity diet, typical of the Japanese archipelago, named Okinawa has shown that centenarians are more than 30% of the inhabitants and there is an 80% reduction in cardiovascular disease compared to the United States. Among the elderly, the risk of developing dementia is very low, as well as their levels of cholesterol. For their population, food is medicine. In fact, their traditional diet, in addition to a healthy lifestyle, consists of a high consumption of fruit and vegetables, reduced levels of sugar, meat, fats (especially saturated) and low consumptions of high glycemic index foods (value given to foods based on how quickly or slowing they increase blood glucose levels in the body). More traditional foods such as: taco rice, noodles and herbs and aromatic spices are privileged.

How can we increase our life span and improve our diet?

Check your weight and stay active at all times. Avoid to gain a lot of weight during the year and maintain an adequate body weight in all age groups. Do at least 150 minutes of physical activity at a moderate intensity, or 75 minutes of intense aerobic activity per week.

Add more grains, legumes, vegetables and fruits to your diet. Whole grains are better and should be privileged, as they are distinguished from non-wholemeal grains by the refining process that keeps the components rich in: fiber, phytosterols, phenolic compounds, phytates, prebiotic oligosaccharides, vitamins and minerals. They work as: antioxidants, cholesterol lowering agents, phytoestrogens, blood sugar regulators, and as anticarcinogenic agents. They therefore, play a role in diseases of the large intestine, on the reduction of body weight, on diabetes and on cardiovascular diseases. It is recommended to vary the consumption of fruits and vegetables throughout the day, trying to achieve the "5 a day" goal, that is the consumption of at least 400 grams per day between fruits and vegetables (80 grams per serving, considering that the portion of an apple is about 200 grams and that the tomato sauce for seasoning the pasta can be considered a portion).

Fat: choose the quality and limit the quantity. Avoid high energy density foods, snacks, fast food and processed foods, rich in saturated and trans fatty acids, which promote weight gain and increase the risk of cardiovascular diseases. Try to maintain a low consumption of milk and dairy products (butter, cheese).Limit red meat to 300 grams per week and try to eliminate processed meat: sausages, salami, hot dogs, bacon and ham from your diet. Choose food sources rich of: omega-3 fatty acids which are essential for our health, such as: cod, tuna, salmon, herring, mackerel, sardine or flax seeds, walnuts, whole soy flour and dried beans. Never exclude extra virgin olive oil from your meals, a source of monounsaturated fatty acids, which we can be found in: almonds, hazelnuts, pistachios, avocados.

Sugars, sweets and sugary drinks: within the right limits. Sweetened drinks do not bring any benefit to the body and must be therefore limited or eliminated from our diets. Fructose consumption increases the risk of developing obesity and liver and pancreas diseases. Watch out for soft drinks and juices!

Drink plenty of water every day. It is important to drink 1.5-2L of water per day to maintain an excellent function of our organs. You can reach up to drink 2.5 L per day of water in relation to your physical activity.

Salt? Better little amounts. The UK Food Standard Agency's recommendations are to consume a maximum of 6 grams of salt per day. The amount of sodium present in food is 10%, that added to the table or kitchen is 36%, but more than 50% is added in industrial preparations. Learn to read labels at the supermarket and prefer low salt ones. Avoid canned foods, meats and cheeses. Privilege the consumption of herbs and aromatic spices which are rich in nutrients and add an extra flavour to your dishes.

Alcoholic drinks: only in moderate quantities. High alcohol consumptions lead to an increase in heart diseases, cancer development and difficulties in the digestive system, negatively impacting the liver, the stomach, the pancreas and promoting intestinal microbiota imbalance. The recommendations are 10 grams per day (1 glass) for women and 20 grams per day (2 glasses) for men. Red wine should be preferred, as thanks to the active compounds (polyphenols, resveratrol and quercetin) that it contains, it has proven to improve heart health if drunk adequately.

Vary your food choices and options daily. A healthy diet must be constantly varied. Everything (excluding junk food) should be included in our regimes to limit the possibility of having insufficient amounts of vital nutrients and minerals in our bodies.

The safety of your food also depends on you. Choose good quality food, find out about the content by reading the labels. The choices also vary within the same food category, so you can test them. Attention to cooking, especially in pregnant conditions, children and the elderly to avoid contamination. Watch out for homemade preserves too, do not let food already cooked out of the refrigerator cool down to avoid food poisoning.

Sleep. Many studies have proven over the years that lack of sleep can lead to higher risks of developing heart attacks, coronary heart diseases, diabetes, obesity and high blood pressure. Moreover, good sleep is fundamental for your body to function properly and to achieve your optimum level of health.

Manage Stress. Chronic stress can lead to body inflammation which in turn leads to the development of illnesses such as: heart disease, depression, digestive problems, back, shoulder and neck pain, sleeping disorders and intense migraines. Completely eliminating stress from your life can result very challenging but there are ways to manage it. Activities such as: yoga, meditation and breathing techniques can help reduce the level of tension going on in your mind and body and decrease the negative impact that stress has in your life.

 By Angelica Nobili (Nutrionist and healthy addict)