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Studies confirm, high-fibre diet improves longevity

High fibre diet

Two new studies show a high-fibre diet helps counter chronic disease and contributes to longevity.

In the latest study, researchers in New Zealand found the risk of dying from heart disease, stroke, type 2 diabetes and/or colon cancer plummeted by 16-24 percent among those who consumed lots of grains, vegetables and fruit compared to those with low-fibre diets.

Gut benefit

A separate US study found that a high-fibre diet promoted the growth of good bacteria in the gut and radically reduced intestinal inflammation in mice. It also found that dietary fibre countered inflammation in the brain’s immune cells which cause impaired cognitive function.

An earlier study by Newcastle University’s Institute for Ageing and Keio University in Tokyo, found that suppressing inflammation is the most important driver of successful longevity.

Suppressing inflammation

Chronic inflammatory diseases are rated by The World Health Organisation as the greatest threat to human health, while researchers in the US noted that “chronic inflammation… is the cause of most chronic diseases and presents a major threat to the health and longevity of individuals.”

Health expert, Vanessa Ascencao notes that research show that curcumin, a natural ingredient in the common spice, turmeric, used for centuries in Asian dishes, helps counter inflammation and its damaging effects.

Combat inflammaging

A report shows that curcumin helps the body manage inflammation and slows the effects of ageing (known as inflammaging), Ascencao says the powerful turmeric extract, Bio-Curcumin, has been shown to help deliver significant amounts of bio-active curcumin into the body, which assists this process.

Ascencao suggested the following additional measures to help counter chronic inflammation:

  • Eat more anti-inflammatory foods such as fresh fruits and vegetables.
  • Avoid sugar, artificial sweeteners, refined food, trans or hydrogenated fats and gluten.
  • Exercise for at least 30 minutes a day and manage stress.
  • Sleep for at least eight hours a night.

“In addition, follow a healthy diet rich in fibre and natural whole foods, omega 3 fatty acids, anti-inflammatory foods such as tomatoes, olive oil, ginger, cloves and turmeric and choose a potent anti-inflammatory supplement,” she added.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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