Do Women Need More Protein During Menopause?
August 26, 2025
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If you want to live a long and healthy life, you’re in luck. Longevity isn’t dictated solely by your genetics; there are lifestyle factors at play.
Over the past hundred years, scientists have proven what lifestyle factors support a long and healthy life. These factors protect against chronic disease, support a long lifespan, and can even impact the biological aging process on a cellular level. You can enhance longevity through what you eat, how you move your body, and more.
According to the latest nutritional research, we know that eating a variety of colourful veggies, nuts, fruits, whole grains, and lean meats like chicken, turkey, and fish, is our best bet for living a long and healthy life.
We also know that a low-nutrient diet with lots of sugar, salt, saturated and trans fats (like those found in sausage, cakes, and potato chips) can result in chronic health conditions and a shortened life span.
Our team of experts has always recommended following Canada’s Food Guide. To summarize, the guide recommends filling your plate with 50% fruits and vegetables, 25% lean proteins, and 25% whole-grain foods. Instead of counting every calorie or weighing every morsel, you can follow this general rule of thumb and know that you’re eating for longevity.
Research is clear that when and how you eat is as important as what you eat.
For example, diets like calorie restriction, intermittent fasting, or ketogenic diets show promise for weight management. Although calorie restriction has been shown to extend the lifespan of animals, any longevity benefits in humans remain unclear.
However, the scientific community agrees that everyone should learn how to regulate portion size, chew slowly, recognize their body’s satiety cues, and eat in the company of others.
Additionally, avoiding heavy meals in the evening or late-night snacking is generally good advice for all. This is because eating meals during the daytime is consistent with our body’s inherent circadian rhythm, which regulates metabolism, body weight, and our overall health and wellbeing.
Living a long and healthy life isn’t just about what you eat. Several other lifestyle factors like exercise, stress management, sleep, having a sense of belonging and purpose in life, family connections, and social networks are all important.
So, while you might be tempted to get tunnel vision at the grocery store, keep in mind that there are other factors to balance for longevity.
The gold-standard of exercise for enhancing longevity is cardio. Running, swimming, dancing, and other forms of cardio enhance our cardiovascular fitness and health, while strength training is more effective for building muscle and bone mass.
However, doing both is ideal. The scientific community agrees that mixed exercise is optimal for health and longevity. A general rule of thumb is getting 150 minutes of cardio exercise and at least two days of whole-body strength training per week.
If you’re not convinced, you should know that scientists have proved that exercise protects against a variety of chronic diseases, delays critical organ failure, and extends the lifespan of humans by almost 10%! If you want to live a long and healthy life, exercise is therefore essential.
Supplementing may be necessary for overall health and wellbeing. This is especially true for older adults, athletes, vegetarians, and those undergoing surgery or a weight loss. Look for supplements that are approved by Health Canada, contain safe and effective dosages, and have scientific support from human clinical trials.
For maximum longevity benefits, a supplement should ideally protect against the most common age-related maladies, such as muscle and bone loss, metabolic disease, and inflammation.
If you are not satisfied with your purchase, please contact us at info@stayabovenutrition.ca. We will endeavour to improve your experience with our products.
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