Currently, the average age of Thai people is about 75 years, but it is estimated that by 2025, the average age of Thai people will be approximately 85 years.
As we have the opportunity to live longer, taking care of ourselves today requires more detailed attention. Coupled with changing times, food has become more processed, which affects inflammation and cell function, increasing the risk of diseases such as dementia, Alzheimer’s, and ischemic stroke.
Food is therefore one of the most important variables that can help prevent or cause diseases in the future. We should be especially aware of this, particularly in the elderly.
“Dr. Kobkulya Jungprasertsri, Director of Premier Life Center, Phyathai 2 Hospital” spoke about elderly health care, stating that Thai seniors are living longer due to advancements in medical technology, but they must also contend with significantly changed food forms. Processed foods cause inflammation in the body and are a root cause of diseases. Choosing the right foods is a key factor that helps seniors reduce disease risk and live longer, healthier lives.
How to eat for longevity, looking younger, and reducing disease risk
- Eat less, age slower; eat more, age faster As we age, the body’s energy needs decrease, but sufficient energy is still required. It can be observed that elderly people who live to be over 100 years old usually have a moderate body size, good weight, and are not overweight. Eating less or practicing IF (Intermittent Fasting) triggers autophagy, a process where the body consumes dead or damaged cells (cell death), promoting good health and longevity.
- Sugar is poison The more you eat, the faster you age – a simple analogy. Scientifically, excessive sugar entering cells causes the formation of Advanced Glycation End Products (AGEs), where sticky sugar molecules attach to various cells, important proteins, or collagen, leading to skin aging and increasing the risk of Alzheimer’s disease by attaching to critical brain proteins.
- Choose the right carbohydrates Good carbohydrates are unrefined and whole grains such as brown rice, riceberry, sweet potatoes, taro, pumpkin, various grains, and carrots. These foods are complex carbohydrates that release energy slowly throughout the day, helping you feel full longer.
- Avoid high-sugar fruits Although fruits contain vitamins and minerals, choose those that are not too sweet. High glycemic index fruits such as dates (GI 103), watermelon, pineapple (GI 66), and mango (GI 56) can cause inflammation in the body. Opt for low glycemic index fruits that are less sweet, such as avocado (GI 15), cherries (GI 22), apples (GI 38), and strawberries (GI 40).
- Eat a variety of colorful fruits and vegetables Different colors provide different antioxidants and vitamins. For example, purple eggplants contain anthocyanins that protect skin pigmentation and strengthen the skin. Red tomatoes provide lycopene, which is released when cooked and helps prevent prostate cancer in men. Yellow vegetables like carrots and pumpkin provide carotenoids, and green vegetables provide alpha-carotene.
- Good proteins Include proteins from fish, eggs, beans, mushrooms, and seaweed. For eggs, proper cooking methods such as boiling, steaming, or poaching without frying or using excessive oil will not raise cholesterol levels.
- Avoid eating the same foods repeatedly Because this leads to repetitive nutrients and vitamins, resulting in insufficient intake of other essential vitamins.
- Choose healthy fats Such as avocado, olive oil, and various nuts.
- Eat alkaline-forming foods To help cells function more easily, such as green leafy vegetables.
- Avoid processed foods Such as hot dogs, sausages, bacon, and other ultra-processed foods, including artificial sweeteners, as they increase the risk of depression and anxiety by up to 49%.
