Benefits of nutrients-rich diet that can added 10 years to your life expectancy

  **Embark on a  healthier path:  New  research shows  the  powerful benefits  of a  nutrient-rich diet that  can add 10 years to your life. 

  In a groundbreaking study, researchers have  discovered  the remarkable impact of adopting a healthy diet on  longevity.  The study, led by Lars Fadnes, a public health expert at the University of Bergen in Norway, analyzed data from the UK Biobank, a long-term health study  with  nearly half a million participants. 

  The researchers  looked at  the  participants'  eating habits  and grouped them based on their  eating habits.  They identified individuals with average and unhealthy eating habits, as well as those who adhered to the  UK Dietary Guidelines  or followed a  longevity  diet.  

 After accounting for factors such as smoking, alcohol consumption, and physical activity, the study revealed that men and women aged 40 who transitioned from an unhealthy diet to one aligned with the Eatwell Guide recommendations could expect to gain an average of 9 years in life expectancy. 

  Those who replaced sugary drinks and processed meats with a diet rich in whole grains, nuts, fruits, vegetables, and moderate amounts of fish (the longevity diet) experienced even greater benefits, adding an extra 10 years to their life expectancy.  

 While the study observed smaller gains in life expectancy among individuals who started with an average diet or made dietary changes later in life, the researchers emphasized that "the bigger the changes made towards healthier dietary patterns, the larger the expected gains in life expectancy are." 

 

 They added that it's unsurprising that anticipated increases in life expectancy are diminished when dietary changes begin at older ages. Nevertheless, these gains still prove to be significant. 

  The study's findings suggest that even individuals in their 70s could extend their life expectancy by around 4 to 5 years by adopting a healthier diet, either following the Eatwell Guide or the longevity diet.  

 Katherine Livingstone, a population nutrition researcher at Deakin University and one of the study authors, expressed her excitement about the findings, stating, "It's exciting, but not surprising, to see the enormous health benefits of making dietary changes. This work is important  because  it demonstrates that  it is  never too late to make  small, sustainable  changes  about  a healthier  diet. »  

 

 Previous studies have also linked various healthy eating  habits consistent  with dietary guidelines to a reduced risk of premature death  in  US citizens.  Although  this new analysis focuses on the UK population, the researchers acknowledge that the findings may not apply to everyone due to factors such as  limited data from  the UK  Biobank UK  on  the consumption of rice, the  staple food  of  many migrant groups, and  the main rice consumption. white. , the socioeconomic background of the middle  to  upper class.  

  Researchers  also recognize that maintaining consistent dietary changes over time can be  difficult,  and  that  for  many people,  eating habits fluctuate. However, they emphasize the importance of systemic measures to improve access to  affordable and  nutritious food, such as food taxes and subsidies. 

  Research highlights  the  importance  of adopting a healthier diet for overall  health  and longevity. By making conscious food choices and  adopting  nutrient-rich eating  habits,  individuals can  receive significant health  benefits  and potentially  prolong life. 

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10 Essential Benefits of Vitamin B-12

10 Essential Benefits of Vitamin B-12

Vitamin B-12 is an essential nutrient that plays a vital role in various bodily functions, including red blood cell formation, DNA synthesis, and nervous system function. It is also involved in energy production, mood regulation, and immune system support.

A deficiency in vitamin B-12 can lead to a range of health problems, including anemia, fatigue, weakness, nerve damage, and memory problems. It is important to get enough vitamin B-12 from your diet or supplements to maintain good health.

Here are 10 essential benefits of vitamin B-12:

1. Prevents anemia. Vitamin B-12 is essential for the formation of red blood cells. A deficiency in vitamin B-12 can lead to anemia, a condition in which there is not enough healthy red blood cells to carry oxygen to the body's tissues.

2. Boosts energy levels. Vitamin B-12 is involved in the production of adenosine triphosphate (ATP), which is the body's main source of energy. A deficiency in vitamin B-12 can lead to fatigue and weakness.

3. Improves cognitive function. Vitamin B-12 is important for the health of the brain and nervous system. A deficiency in vitamin B-12 can lead to memory problems, difficulty concentrating, and cognitive decline.

4. Supports mood regulation. Vitamin B-12 is involved in the production of serotonin and dopamine, which are neurotransmitters that play a role in mood regulation. A deficiency in vitamin B-12 can lead to depression, anxiety, and irritability.

5. Strengthens the immune system. Vitamin B-12 plays a role in the production of white blood cells, which are the body's defense against infection. A deficiency in vitamin B-12 can weaken the immune system and make you more susceptible to illness.

6. Promotes healthy hair and skin. Vitamin B-12 is important for the health of hair follicles and skin cells. A deficiency in vitamin B-12 can lead to hair loss, skin problems, and brittle nails.

7. May protect against heart disease. Some studies suggest that vitamin B-12 may help lower levels of homocysteine, an amino acid that is a risk factor for heart disease.

8. May reduce the risk of birth defects. Vitamin B-12 is essential for the development of the nervous system in the fetus. A deficiency in vitamin B-12 can increase the risk of neural tube defects, such as spina bifida.

9. May improve bone health. Vitamin B-12 is involved in the metabolism of bone cells. Some studies suggest that vitamin B-12 may help reduce the risk of osteoporosis.

10. May help protect against macular degeneration. Vitamin B-12 is one of several nutrients that may help protect against age-related macular degeneration, a leading cause of vision loss.

How to get enough vitamin B-12

The best way to get enough vitamin B-12 is from your diet. Vitamin B-12 is naturally found in animal products, such as meat, poultry, fish, eggs, and dairy products. Some fortified foods, such as breakfast cereals and soy milk, also contain vitamin B-12.

If you are vegan or vegetarian, you may need to take a vitamin B-12 supplement to ensure that you are getting enough of this essential nutrient.

Recommendations for vitamin B-12 intake:

Men: 2.4 mcg per day Women: 2.6 mcg per day Pregnant women: 2.8 mcg per day Breastfeeding women: 2.8 mcg per day Children under 1 year old: 0.9 mcg per day Children 1-3 years old: 1.2 mcg per day Children 4-8 years old: 1.8 mcg per day Children 9-13 years old: 2.4 mcg per day Teenagers 14-18 years old: 2.4 mcg per day

Possible side effects of vitamin B-12 supplements

Vitamin B-12 supplements are generally safe when taken as directed. However, some people may experience side effects, such as stomach upset, diarrhea, and itching. In rare cases, vitamin B-12 supplements may interact with other medications.

Talk to your doctor

If you are concerned about your vitamin B-12 intake, talk to your doctor. They can help you determine if you need

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The Secret of successfull marriage life, For lasting relation ship

The Success of Marriage Life: A Guide to Building a Lasting and Fulfilling Relationship

Marriage is a beautiful and sacred union between two individuals who have come together to share their lives and create a loving and lasting bond. However, marriage is not always easy. It takes hard work, dedication, and compromise from both partners to make a marriage successful.

There are many factors that contribute to a successful marriage. Some of the most important factors include:

• Communication: Communication is the foundation of any relationship. It is important to be able to communicate openly and honestly with your spouse about your thoughts, feelings, and needs. You should also be a good listener and take the time to understand your spouse's point of view.

• Respect: Respect is another important ingredient in a successful marriage. You should respect your spouse's opinions, beliefs, and values. You should also treat your spouse with kindness and consideration, even when you disagree with them.

• Trust: Trust is essential for any relationship to thrive. You should be able to trust your spouse to be honest with you, to have your back, and to be there for you when you need them.

• Commitment: Commitment is the decision to stay together through thick and thin. It is the willingness to work through challenges and to never give up on the relationship.

• Forgiveness: Everyone makes mistakes. It is important to be able to forgive your spouse when they hurt you. Forgiveness is not about condoning bad behavior; it is about letting go of anger and resentment so that you can move on.

  
  
  

In addition to these factors, there are many other things that you can do to increase your chances of having a successful marriage. Here are a few tips:

• Make time for each other: Schedule regular date nights and make time to talk to each other every day.

• Be supportive of each other: Encourage each other's dreams and goals. Be there for each other when you are going through tough times.

• Don't go to bed angry: Always try to resolve any conflict before you go to bed.

• Never take each other for granted: Always express your love and appreciation for your spouse.

• Seek professional help if you need it: There is no shame in seeking professional help if you are struggling in your marriage. A therapist can provide you with valuable tools and guidance.

  
  
  

Marriage is a journey, and there will be ups and downs along the way. But if you are willing to put in the work, you can create a successful and fulfilling marriage that will last a lifetime.

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