To some degree, how long we live is out of our control. However, we can at least try to hedge our bets with a healthy lifestyle. For example, a doctor or family member may have encouraged you to move your body, get enough sleep and avoid smoking.
Related: The One Thing You Should Never Do If You Want to Live to 100, According to Geriatricians
This information comes from a case study in the American Journal of Lifestyle Medicine. It details the lives of several folks, including a 105-year-old woman named Marge Jetton. One key step in her morning routine was eating a breakfast of slow-cooked oatmeal (with nuts, dates, soymilk and a prune juice shooter).
“Pick the type of oatmeal you enjoy the most and that also matches the time you have available,” says Amanda Sauceda, MS, RD, a dietitian who specializes in gut health. “I love steel cut oats but generally don’t want to wait that long to make them, so rolled oats are easiest and most enjoyable for me.”
“I’d stick with your average serving size, which is ½ cup oats,” Sauceda adds.
Longevity Benefits of Oatmeal for Breakfast
Gut health and longevity are tied together more than you might realize.
She points to a 2022 systematic review in Nutrients that found these results.
It has B vitamins.
“Like many whole grains, oatmeal contains a variety of B vitamins, which are important for energy levels and good for brain health,” Sauceda explains. “B vitamins, like thiamine or folate, can have a direct impact on different parts of brain/nervous system health, and folate has been linked to mood.”
Related: What Happens to Your Body If You Eat Oatmeal Every Day
“Oats are the perfect vehicle for other longevity foods like berries, yogurt, nuts and seeds,” Sauceda says. “You can also turn oatmeal into a savory side dish and add healthy foods like eggs and greens.”
It’s affordable!
“These two factors make it an easy choice for many people to include it in their diet regularly,” Sauceda notes.
Despite its many benefits, oatmeal may not be the perfect choice for everyone.
Additionally, if someone’s regular diet lacks fiber, she encourages gradually incorporating fiber foods so their gut can acclimate.
Other Foods and Drinks for Longevity
Food in general, let alone one specific food, won’t necessarily make you live longer. Sauceda shares a few other foods that can help, though.
She encourages aiming for protein and fiber specifically, saying a breakfast burrito with a meat and a veggie is a great option.
Berries
Related: Eating This Daily May Reduce Your Dementia Risk
Legumes
But back to our breakfast favorite: oatmeal. “Add some protein to your oatmeal so you stay fuller longer and to better balance your blood sugar,” Sauceda adds. “A scoop of yogurt is my fave way because it makes the oatmeal fluffy and you get a bonus of probiotics.”
Related: Specific Foods to Help You Live Longer
Sources
Amanda Sauceda, MS, RD"Longevity: Lifestyle strategies for living a long, healthy life." Harvard Health Publishing"Blue Zones." American Journal of Lifestyle Medicine"Effects of Oat Beta-Glucan Intake on Lipid Profiles in Hypercholesterolemic Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials." Nutrients"Scientific Evidence for the Beneficial Effects of Dietary Blueberries on Gut Health: A Systematic Review." Molecular Nutrition and Food Research"Recent Research on the Health Benefits of Blueberries and Their Anthocyanins." Advances in Nutrition Read More Details
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