Longevity is the health topic that everyone is talking about. Since people are naturally living longer, there’s a growing emphasis on improving the quality of our lives, as after all, health is wealth. While ageing is an entirely natural process, we have more power over how we age than we might think thanks to functional nutrition. This approach incorporates a holistic view of our health, taking into consideration factors such as genetics, nutrition, lifestyle and environment to promote longevity.
Here, Plenish Nutritionist Katie Morley, outlines four functional nutrition tops to help you naturally take control of the ageing process and feel your best along the way.
Four Functional Nutrition Tips To Enhance Longevity
1. Incorporating Intermittent Fasting
Intermittent fasting (IF) has gained popularity as an eating pattern where you alternate between periods of eating and fasting. Research suggests that IF offers several health benefits. During fasting, the body undergoes changes that can be beneficial, such as lower insulin levels, which promotes fat burning. It also triggers cellular repair processes like autophagy, which clears out waste from cells and may positively affect genes and molecules linked to longevity and reduced risk of chronic diseases.
Fasting may support weight management by reducing overall calorie intake, and short-term fasting may boost your metabolism, helping with more calorie burning. In addition, IF may reduce oxidative stress and inflammation, both of which are linked to ageing and chronic diseases, making it a key factor for promoting longevity. From a cognitive health perspective, IF may help reduce inflammation and balance blood sugar, potentially improving cognitive function and brain health. Research suggests it may also increase levels of brain-derived neurotrophic factor (BDNF), a hormone that protects the brain and promotes the growth of new brain cells and pathways.
One popular IF method is 5:2 fasting, where you consume only 500-600 calories two days a week, while eating healthy, balanced meals the rest of the week. This plan is effective, easy to follow and less restrictive than many other fasting approaches. Our 5:2 fasting plan focuses on nourishing your body with organic fruits and vegetable juices on fasting days to complement the many benefits of fasting.
2. Facilitating Digestion and A Healthy Microbiome
You’ve likely heard about the importance of maintaining a healthy gut microbiome, which consists of trillions of microbes – bacteria, viruses, and fungi – that live in your intestines. These microbes help digest food and support various aspects of health, including the immune system, heart and brain. Our gut microbiome is constantly adapting to changes in our environment and has a significant impact on our overall health from birth. A recent study found that adults with a more diverse and resilient microbiome may age more healthily than those with less variation in their gut.
Mental well-being is increasingly linked to longevity, and caring for the gut microbiome may improve brain health by encouraging the production of neurotransmitters, often called “happy hormones”, that boost mood, memory and motivation, and may help reduce symptoms of depression and anxiety. Additionally, the gut and brain are connected through millions of nerves, meaning the state of your gut microbiome can affect brain health by controlling the messages sent between them.
To improve your gut microbiome, you need to nourish it with a diverse range of foods. Consuming fibre-rich foods like legumes, beans, fruits and vegetables helps promote the growth of beneficial bacteria. Additionally, probiotic-rich foods like yoghurt, sauerkraut and kefir introduce healthy bacteria that may combat harmful bacteria in the gut. Our Berry Gut Health Shot, for example, contains millions of live cultures, including Lactobacillus strains, which are particularly beneficial for overall health. Consuming whole grains with fibre and beta-glucan, as well as polyphenol-rich foods like green tea, dark chocolate and olive oil, can also support healthy gut bacteria.
3. Adopting an Anti-inflammatory Diet
Inflammation is a natural process the body uses to promote healing and recovery. It comes in two main types: acute and chronic. Acute inflammation is the body’s immediate, short-term response to injury or infection. While symptoms like redness and swelling may seem negative, they actually indicate that healing is underway. Chronic inflammation, however, is a long-lasting process that can be harmful and contribute to conditions like arthritis, diabetes and heart disease.
The good news is that we can reduce chronic inflammation naturally through diet and lifestyle. Anti-inflammatory foods are a key part of the Mediterranean diet, which includes fruits, vegetables, whole grains, healthy oils, nuts and seeds. It’s also helpful to avoid foods that trigger inflammation, such as refined carbs, sugars, trans fats and ultra-processed foods.
Two central components of the Mediterranean diet are polyphenols and omega-3 fatty acids, which help reduce inflammation by neutralising free radicals and supporting gut health. Polyphenols are found in foods like onions, plums, red grapes, cherries, dark chocolate, green tea and leafy greens like spinach and kale. Green tea is also rich in catechins, especially ECGC, which is known for its anti-inflammatory effects. Dark chocolate, rich in flavonoids, has also been linked with reducing inflammation through its antioxidant properties. Omega-3 fatty acids are found in flaxseeds, chia seeds, walnuts, and leafy greens, all of which provide healthy fats and antioxidants that help fight inflammation.
Another useful tip is to include turmeric in your daily routine. Its active compound, curcumin, is known for its potential anti-inflammatory properties and provides turmeric with its vibrant orange colour. Try adding turmeric to your meals or consider our Turmeric Defence Juice Shot for an easy way to up your intake.
4. Supporting Detoxification
Our bodies need the right nutrients to function at their best and the process of detoxification is critical because it protects our cells and organs from damage caused by harmful substances. The main organs involved in this natural process include the liver, kidneys, digestive tract, skin and lymphatic system and by removing toxins, the body can stay balanced and function optimally, which contributes to overall well-being and longevity.
Signs of healthy detoxification pathways include a strong immune system, smooth digestion, balanced energy and a positive mood. The good news? You can support your body’s natural detoxification processes through diet and lifestyle choices. For instance, foods rich in sulfur, such as garlic, onions, and broccoli, may help promote liver detoxification. Antioxidant-rich foods are also essential, with berries and dark leafy greens like spinach and kale being particularly beneficial. Nuts and seeds, which provide antioxidants like selenium and vitamin E, could help combat oxidative stress and support detoxification as well. In fact, eating just two Brazil nuts per day can give you enough selenium to meet your daily requirements.
Other detoxification aids to incorporate include curcumin, the active compound in turmeric that gives it its vibrant yellow-orange colour as it may enhance detoxification and promote healthy ageing; reducing processed foods and excess sugar as this is essential for minimising toxic load and supporting natural detox processes; and staying hydrated as this is equally important for flushing out toxins, not just with water but also herbal teas, and water-rich produce such as melons, berries, cauliflower, mushrooms, cabbage, bell peppers and asparagus.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk