Marine & Freshwater Environmental Education
This past week offshore drilling in the Arctic was approved to get underway (it’s been 20 years since this previously happened). This is going to severely affect the quiet and serene home for whales and other marine animals in the area. Here are 31 facts about the beluga, narwal, and bowheads whales – species that exclusively call this area home.
Resources
Because there is not just one quote that summarizes how ethereal and majestic the ocean is, and in honor of World Oceans Day, and because you know I like lists, here is an archive of some inspiring quotes about the important aspects of our ocean all from people you may have heard of a time or two. If you have another favorite, please don’t forget to share and comment below.
100 Quotes about the ocean from the Beach Chair Scientist
1. “Man cannot discover new oceans unless he has the courage to lose sight of the shore.” – Andre Gide
2. “In one drop of water are found all the secrets of all the oceans” – Kahlil Gibran
3. “We know that when we protect our oceans we’re protecting our future.” – Bill Clinton
4. “It isn’t the oceans which cut us off from the world — it’s the American way of looking at things.” – Henry Miller
5. “The sea! the sea! the open sea!, The blue, the fresh, the ever free!” – Bryan W. Procter
6. “To me the sea is a continual miracle; The fishes that swim–the rocks–the motion of the waves–the ships, with men in them, What stranger miracles are there?” – Walt Whitman
7. “There is the life of the plankton in almost endless variety; there are the many kinds of fish, both surface and bottom living; there are the hosts of different invertebrate creatures on the sea-floor; and there are those almost grotesque forms of pelagic life in the oceans depths. Then there are the squids and cuttlefish, and the porpoises, dolphins and great whales.” – Sir Alister Hardy
8. “Every time we walk along a beach some ancient urge disturbs us so that we find ourselves shedding shoes and garments or scavenging among seaweed and whitened timbers like the homesick refugees of a long war.” – Loren Eiseley
9. “For whatever we lose (like a you or a me), It’s always our self we find in the sea.” – e.e. Cummings
10. “We are tied to the ocean. And when we go back to the sea, whether it is to sail or to watch – we are going back from whence we came…” – John F. Kennedy
11. “I seem to have been only like a boy playing on the seashore, and diverting myself in now and then finding a smoother pebble or a prettier shell than ordinary, whilst the great ocean of truth lay all undiscovered before me.” – Isaac Newton
12. “Life is life’s greatest gift. Guard the life of another creature as you would your own because it is your own. On life’s scale of values, the smallest is no less precious to the creature who owns it than the largest.” – Lloyd Biggle Jr.
13. “It is a curious situation that the sea, from which life first arose, should now be threatened by the activities of one form of that life. But the sea, though changed in a sinister way, will continue to exist: the threat is rather to life itself.” – Rachel Carson
14. “We ourselves feel that what we are doing is just a drop in the ocean. But the ocean would be less because of that missing drop.” – Mother Teresa
15. “To me, the sea is like a person–like a child that I’ve known a long time. It sounds crazy, I know, but when I swim in the sea I talk to it. I never feel alone when I’m out there.” – Gertrude Ederle
16. “My soul is full of longing for the secrets of the sea, and the heart of the great ocean sends a thrilling pulse through me.” – Henry Wadsworth Longfellow
17. “The sea will grant each man new hope, and sleep will bring dreams of home.” Christopher Columbus
18. “Animal protection is education to the humanity.” – Albert Schweitzer
19. “The least movement is of importance to all nature. The entire ocean is affected by a pebble.” -Blaise Pascal
20. “You can’t do anything about the length of your life, but you can do something about its width and depth.” – Evan Esar
21. “Our knowledge is a little island in a great ocean of nonknowledge.” – Isaac Bashevis Singer
22. “The greatest use of life is to spend it for something that will outlast it.” – William James
23. “The ocean stirs the heart, inspires the imagination and brings eternal joy to the soul.” – Wyland
24. “The tradition of freedom of the high seas has its roots in an era when there were too few people to seriously violate the oceans — but in hindsight that era ended some 150 years ago.” – James Carlton
25. “The true peace of God begins at any spot a thousand miles from the nearest land.” – Joseph Conrad
26. “Why do we love the sea? It is because it has some potent power to make us think things we like to think.” – Robert Henri
27. “The sea hath no king but God alone.” – Dante Gabriel Rossetti
28. “We never know the worth of water till the well is dry.” – Thomas Fuller
29. “After a visit to the beach, it’s hard to believe that we live in a material world.” – Pam Shaw
30. “Primeval forests! virgin sod! That Saxon has not ravish’d yet, Lo! peak on peak in stairways set— In stepping stairs that reach to God! Here we are free as sea or wind, For here are set Time’s snowy tents
In everlasting battlements Against the march of Saxon mind.” – Joaquin Miller
31. “The oceans deserve our respect and care, but you have to know something before you can care about it.” – Sylvia Earle
32. “The sea, once it casts its spell, holds one in its net of wonder forever.” – Jacques Yves Cousteau
33. “A lot of people attack the sea, I make love to it.” – Jacques Yves Cousteau
34. “From birth, man carries the weight of gravity on his shoulders. He is bolted to earth. But man has only to sink beneath the surface and he is free.” – Jacques Yves Cousteau
35. “No aquarium, no tank in a marine land, however spacious it may be, can begin to duplicate the conditions of the sea. And no dolphin who inhabits one of those aquariums or one of those marine lands can be considered normal.” – Jacques Yves Cousteau
36. “Water and air, the two essential fluids on which all life depends, have become global garbage cans.” – Jacques Yves Cousteau
37. “The sea is emotion incarnate. It loves, hates, and weeps. It defies all attempts to capture it with words and rejects all shackles. No matter what you say about it, there is always that which you can’t.” -Christopher Paolini
38. “Because there’s nothing more beautiful than the way the ocean refuses to stop kissing the shoreline, no matter how many times it’s sent away.” -Sarah Kay
39. “Hark, now hear the sailors cry / smell the sea, and feel the sky / let your soul & spirit fly, into the mystic.” -Van Morrison
40. “Total physical and mental inertia are highly agreeable, much more so than we allow ourselves to imagine. A beach not only permits such inertia but enforces it, thus neatly eliminating all problems of guilt. It is now the only place in our overly active world that does.” -John Kenneth Galbraith
41. “It’s hard for me to put into words why I like the beach so much. Everything about it is renewing for me, almost like therapy… Beach Therapy.” -Amy Dykens
42. “A pool just isn’t the same as the ocean. It has no energy. No life.” – Linda Gerber
43. “I spent uncounted hours sitting at the bow looking at the water and the sky, studying each wave, different from the last, seeing how it caught the light, the air, the wind; watching patterns, the sweep of it all, and letting it take me. The sea.” – Gary Paulsen
44. “Fishes live in the sea, as men do a-land; the great ones eat up the little ones.” – William Shakespeare
45. “I could never stay long enough on the shore; the tang of the untainted, fresh, and free sea air was like a cool, quieting thought.” – Helen Keller
46. “When anxious, uneasy and bad thoughts come, I go to the sea, and the sea drowns them out with its great wide sounds, cleanses me with its noise, and imposes a rhythm upon everything in me that is bewildered and confused.” – Rainer Maria Rilke
47. “The ocean makes me feel really small and it makes me put my whole life into perspective… it humbles you and makes you feel almost like you’ve been baptized. I feel born again when I get out of the ocean.” – Beyoncé Knowles
48. “The sea does not reward those who are too anxious, too greedy, or too impatient. One should lie empty, open, choiceless as a beach – waiting for a gift from the sea.” – Anne Morrow Lindbergh
49. “The use of sea and air is common to all; neither can a title to the ocean belong to any people or private persons, forasmuch as neither nature nor public use and custom permit any possession therof.” – Elizabeth I, Queen of England
50. “The voice of the sea speaks to the soul. The touch of the sea is sensuous, enfolding the body in its soft, close embrace.” – Kate Chopin
51. “I felt the full breadth and depth of the ocean around the sphere of the Earth, back billions of years to the beginning of life, across all the passing lives and deaths, the endless waves of swimming joy and quiet losses of exquisite creatures with fins and fronds, tentacles and wings, colourful and transparent, tiny and huge, coming and going. There is nothing the ocean has not seen.” – Sally Andrew
52. “The waves of the sea help me get back to me.” – Jill Davis
53. “There’s nothing wrong with enjoying looking at the surface of the ocean itself, except that when you finally see what goes on underwater, you realize that you’ve been missing the whole point of the ocean. Staying on the surface all the time is like going to the circus and staring at the outside of the tent.” – Dave Barry
54. “I couldn’t imagine living in a state that didn’t reach the ocean. It was a giant reset button. You could go to the edge of the land and see infinity and feel renewed.” – Avery Sawyer
55. “If we don’t manage this resource, we will be left with a diet of jellyfish and plankton stew.” Daniel Pauly
56. “I want to get out in the water. I want to see fish, real fish, not fish in a laboratory.” —Sylvia Earle
57. “People ask: Why should I care about the ocean? Because the ocean is the cornerstone of earth’s life support system, it shapes climate and weather. It holds most of life on earth. 97% of earth’s water is there. It’s the blue heart of the planet-we should take care of our heart. It’s what makes life possible for us. We still have a really good chance to make things better than they are. They won’t get better unless we take the action and inspire others to do the same thing. No one is without power. Everybody has the capacity to do something.” – Sylvia Earle
57. “It is important to remember that the ocean’s resources are finite. The commitment these kids are making here today is a clear and compelling call to all of us to pay attention to our ocean.” – Ted Danson
58. “My boat is on the shore, And my bark is on the sea.” George Gordon Byron
59. “Even castles made from sand fall to the ocean” – Jimi Hendrix
60. “Ever since I was a child I’ve felt connected to water: lakes, rivers, streams––I love to jump in and swim around. But it’s the ocean where I go for rejuvenation, revelation, and solace.” Susan Rockefeller
61. “No love is Like an ocean with the dizzy procession of the waves’ boundaries …” – Jack Spicer
62. “I pray to be like the ocean, with soft currents, maybe waves at times. More and more, I want the consistency rather than the highs and the lows.” – Drew Barrymore
63. “Without water, our planet would be one of the billions of lifeless rocks floating endlessly in the vastness of the inky-black void.” – Fabien Cousteau
64. “We are blessed with a magnificent and miraculous world ocean on this planet. But we are also stressing it in ways that we are not even close to bringing under control.” – Carl Safina
65. “The world’s finest wilderness lies beneath the waves …” – Wyland
66. “It is particularly appropriate that we unveil this campaign on this first day of the annual international coastal clean-up effort, … Beach cleanups are something each of us can do any time of the year. I’m proud to be participating in the cleanup efforts today and I encourage everyone to make the time for these types of activities.” – Ted Danson
67. “The ocean is a mighty harmonist.” – William Wordsworth
68. “Limitless and immortal, the waters are the beginning and end of all things on earth.” – Heinrich Zimmer
69. “The more clearly we can focus our attention on the wonders and realities of the universe about us, the less taste we shall have for destruction.” – Rachel Carson
70. “The sea lives in every one of us …” – Wyland
71. “Always remember that the ocean delights in feeling your feet in her eternal bath …” – Wyland
72. “Ocean energy can contribute a great deal toward the protection or our atmosphere – without damaging marine ecosystems that are equally vital to the planet’s future.” – Fred Krupp
73. “Do what we will, the Colorado will one day find an unimpeded way to the sea.” – Donald Worster
74. “At the end of the day, no amount of investing, no amount of clean electrons, no amount of energy efficiency will save the natural world if we are not paying attention to it – if we are not paying attention to all the things that nature give us for free: clean air, clean water, breathtaking vistas, mountains for skiing, rivers for fishing, oceans for sailing, sunsets for poets, and landscapes for painters. What good is it to have wind-powered lights to brighten the night if you can’t see anything green during the day? Just because we can’t sell shares in nature doesn’t mean it has no value.” – Thomas L. Friedman
75. “It was the Law of the Sea, they said. Civilization ends at the waterline. Beyond that, we all enter the food chain, and not always right at the top.” – Hunter S. Thompson
76. “There is nothing more enticing, disenchanting, and enslaving than the life at sea.” – Joseph Conrad
77. “And I shall watch the ferry boats, and they’ll get high, on a bluer ocean against tomorrow’s sky. and i will never grow so old again, and i will walk and talk, in gardens all wet with rain…” – Van Morrison
78. “I have always been fascinated by the ocean, to dip a limb beneath its surface and know that I’m touching eternity, that it goes on forever until it begins here again.” – Lauren DeStefano
79. “A pool just isn’t the same as the ocean. It has no energy. No life.” – Linda Gerber
80. “No matter how remote we feel we are from the oceans, every act each one of us takes in our everyday lives affects our planet’s water cycle and in return affects us.” – Fabien Cousteau
81. “Into the ocean went a world more fantastic than any imagination could inspire …” – Wyland
82. “You never enjoy the world aright, till the sea itself floweth in your veins, till you are clothed with the heavens and crowned with the stars.” – Thomas Traherne
83. “I do an awful lot of scuba diving. I love to be on the ocean, under the ocean. I live next to the ocean.” – James Cameron
84. “I heard silence, silence infinite as the bottom of the ocean, a silence that sealed.” – Anne Spollen
85. “The virtues are lost in self-interest as rivers are lost in the sea.” – Franklin D. Roosevelt
86. “Waves are the voices of tides. Tides are life.” – Tamora Pierce
87. “The fishermen know that the sea is dangerous and the storm terrible, but they have never found these dangers sufficient reason for remaining ashore.” – Vincent Van Gogh
88. “Your heart is like the ocean, mysterious and dark.” – Bob Dylan
89. “Individuals of all ages can make an important difference in the overall health of our ocean by the actions they take every day. Simple things like picking up trash on the beach, recycling and conserving water can have a big impact on the health of our ocean.” – Ted Danson
90. “With every drop of water you drink, every breath you take, you’re connected to the sea. No matter where on Earth you live.” – Sylvia Earle
91. “That the sea is one of the most beautiful and magnificent sights in Nature, all admit.” – John Joly
92. “To stand at the edge of the sea, to sense the ebb and flow of the tides, to feel the breath of a mist moving over a great salt marsh, to watch the flight of shore birds that have swept up and down the surf lines of the continents for untold thousands of year, to see the running of the old eels and the young shad to the sea, is to have knowledge of things that are as nearly eternal as any earthly life can be.” – Rachel Carson
93. “The three great elemental sounds in nature are the sound of rain, the sound of wind in a primeval wood, and the sound of outer ocean on a beach” – Henry Beston
94. “There is, one knows not what sweet mystery about the sea, whose gently awful stirrings seem to speak of some hidden soul beneath.” – Herman Melville
95. “To heal the ocean, we must heal ourselves.” – Dr. Rod Fujita
96. “If you like to eat seafood or swim in the ocean, it’s time to get involved.” – Julie Evans-Brumm
97. “And I have loved thee, Ocean! And my joy of youthful sports was on thy breast to be borne, like thy bubbles, onward; from a boy I wantoned with thy breakers. They to me were a delight; and if the freshening sea made them a terror, ‘twas a pleasing fear.” – Lord Byron
98. “Catch a wave, and you’re sitting on top of the world.” – The Beach Boys
99. “The sea is not a bargain basement.” – Jacques Cousteau
100. “Only God almighty and naval research can save us from the perils of the sea.” – John Warner
In case you have not had the opportunity to get your hands on the new book, Horseshoe Crabs and Velvet Worms, about animals that have remained unchanged through time (Richard Fortey) here is a video from the BBC on how the horseshoe crab has been able to survive through the ages.
I am particularly fond of this clip because the horseshoe crab expert notes that the horseshoe crab, while an opportunistic and a generalist, is not an aggressive animal.
Please feel free to comment if you’re one of the few that has eaten horseshoe crab eggs.
May is National Wetlands Month, so what better time to get creative in sharing how much I appreciate wetlands? Here is a new graphic with an overview of 1) four main types of wetlands and 2) why wetlands are important.
Wetlands are important because they:
… reduce damage from floods.
… protect land from storm surges.
… improve the quality of our water.
… can sustain a wide variety of plants and animals.
… can slow shoreline erosion.
… can provide vital food for many commercial & recreational fisheries.
… may provide a sustainable source of valuable timber.
… many rare and endangered species call them home.
… provide animals important shelter from encroaching humans.
… moderate stream flow.
… recharge groundwater supply.
Different types of wetlands:
Marshes are fed by groundwater or surface water. Marshes are dominated by soft-stemmed vegetation. Marshes are pH neutral and, therefore are abundant with plants and animals. Marshes can be freshwater or saltwater, tidal or inland. Other common names for marshes may include: prairie potholes, wet meadows, vernal ponds.
Swamps are dominated by woody-plants that can tolerate a rich, organic soil covered in standing water. This may include trees such as the cypress, cedar, or mangrove. Swamps may also be dominated by shrubs such as the buttonbush. Swamps are fed by groundwater or surface water, which is important for ecology, of course also learning about carbon footprint and the companies that have carbonclick projects can be helpful to help the environment as well.
Bogs are fed by precipitation and do not receive water from nearby runoff, such as streams or rivers. Bogs are dominated by a spongy peat deposit and the floor is usually covered in sphagnum moss. Bogs have acidic water and are low in nutrients making them a difficult place for plants to thrive.
Fens are peat-forming wetlands and are fed by nearby drainage such as streams or rivers. Fens are high in nutrients with low acidic water. Fens are characterized by grasses, wildflowers, and sedges. Often parallel fens adjacent to one another will eventually create a bog.
For more information about anything in this post or in general about wetlands please check out this overview by the EPA or email info@beachchairscientist.com.
Earlier this year I was happy to see that the federal government had awarded New Jersey a $1 million grant to protect the ecologically sensitive wetlands in Cape May County (“Where Nature Smiles for 30 Miles” and where my hometown is located). The New Jersey Department of Environmental Protection (DEP) will use the money to purchase 140 acres to add to the existing 17,000-acre Cape May Wetlands Wildlife Management Area. These wetlands are not only where I fell in love with the natural world, but are also home to many species of migratory birds and act as a nursery for many commercially important species of fish that spawn in the estuaries.
So with a combination of my pride in the DEP’s award and my feelings that an ‘ode to home’ in the Where We Live series is long overdue, I decided to take the time to compile a list of “10 unique and interesting natural history or maritime features of south Jersey”. I am sure there are plenty more out there, so please feel free to comment below or send me an email at info@beachchairscientist.com if you have any additional comments or questions.
1. South Jersey sits to the east of the Delaware Bay. The Delaware Bay boasts the second-highest concentration of shorebirds in North America (second to Quivira, Kansas which is mid-point in the United States). The Bay is mid-point in travel for many birds that travel from the warm weather of South America up to the Arctic. The Bay is also a perfect wintering habitat for many species of songbirds and waterfowl.
2. The world’s largest population of Atlantic horseshoe crabs (Limulus polyphemus) spawn in Delaware Bay.
3. At the entrance of the Delaware Bay is the Cape May Lighthouse, built in 1859, which documents the beginning of Cape May County’s nautical history. There is also the Hereford Inlet Lighthouse, built in 1874, on the Atlantic Ocean side of the Cape May County peninsula in North Wildwood. Speaking of Cape May, the famous Cape May diamonds people have been looking for since the 1880’s are actually quartz crystals that wash up as smooth rock.
4. At 3800 Boardwalk Mall in Wildwood you can see the 43rd Wyland Whaling Wall, “Humpbacks off the Jersey Coast” (pictured right). Wyland is known as “one of America’s most unique creative influences, and a leading advocate for marine resource conservation”.
5. The A.J. Meerwald, New Jersey’s official Tall Ship, began life as a sailing schooner built for oystering, but was commandeered during World War II to serve as a fireboat on the Delaware Bay.
6. The Stone Harbor Point is one of the few parcels of New Jersey’s coast that has not been stabilized (86% of the shoreline has been stabilized) leaving a remarkable wide open space that has been shaped (and reshaped) by waves and tides for centuries. It also has one of the last thickets of bayberry left on New Jersey’s coast.
7. The Marine Mammal Stranding Center in Brigantine has the impressive achievement of responding to over 3,900 strandings of whales, dolphins, seals, and sea turtles (all, of course, done with a permit and authorization from the state and federal governments).
8. In south Jersey you’ll also find the Pine Barrens, a distinctive natural area spanning over 1 million acres of the Outer Coastal Plain (pictured left) in southern and central New Jersey. Dr. Witmer Stone, an early New Jersey natural scientist described the area as “always sandy and thickly covered with more or less scrubby vegetation, interspersed with swamps and infested by hordes of mosquitoes”. This area is particularly prone to fires and some species, such as the rare pygmy Pitch Pine, have become adapted to the fires and count on the fires to reproduce. The sandy soil of the Pine Barrens is sometimes referred to as sugar sand.
9. Blueberries were officially named the state fruit in 2004. New Jersey produces the second most blueberries in the world (Maine is first). Hammonton is considered the “Blueberry Capital of the World”.
10. After the federal government designated the Outer Coastal Plain as an American Vinticultureal Area, south Jersey started up on the wine trend! Now south Jersey has more than 20 fully functioning wineries and vineyards.
As Jacques Cousteau said, “People protect what they love“. I am sure you can tell from this blog that I do love the ocean. This love no doubt came from growing up in south Jersey and spending time everyday at the beach or the nearby Bay. Here’s a poem I wrote (almost 12 years ago) about the area. I hope you’re inspired to learn about the natural history of your own area – especially on this upcoming Earth Day weekend.
Cheers!
Yes, that is correct – April is National Frog Month. However, this is not a post about the amphibian, but is all about the frogfish! Contrary to popular belief, it’s easy being green if you’re a frogfish. First of all, you can change colors from green to black, or red, or orange, or yellow, or brown, or white, or purple, or even blue! These colors help the frogfish mimic corals, sponges, algaes, or even rocks. Often a trusting fish become prey all too easily as they go to hide in the ‘coral’ or ‘rock’ only to then get eaten by the frogfish that has transformed . Frogfish gobble up their prey in 6 milliseconds. Frogfish actually have the fastest mouth in the sea. Their mouth is able to expand 12 times its size and they can easily eat prey 25 percent longer. They’re opportunistic and eat whenever possible. They tend to feast on smaller fish, crustaceans, or even other frogfish!
Another amazing mechanism of the frogfish is an antenna that dangles from their head. They’ll mimic the actions of a smaller animal (e.g., a worm or shrimp) with this antenna so that their own prey will swim right up to them. Don’t worry though, the lure will regenerate if eaten.
Frogfish do not have a swim bladder, but do have modified pectoral fins enabling them to ‘walk’ along the seafloor. See the video below to see this in action.
Frogfish live in the tropical and subtropical areas in the Atlantic, Indian, and Pacific Oceans.
It is the original footage from these hairy frog fish walking on the sand was made by Daan van Wijk in Indonesia. These scenes are from the movie Impressionesia”.
Whether we know it or not, the Atlantic horseshoe crab has made a significant impact on many of our lives. The significance of this living fossil can be found in its capacity to resist change for millions of years, its special copper-based blood is crucial to the medical field, and its ability to provide food for millions of migratory birds year after year.
Now that my little one is getting to the age where she’s off on fun excursions with daycare (today she went to the National Zoo!), I started having nightmares she might ask her father and I to take her to the circus. I haven’t been to the circus since I was 6 and am not even certain if they still have them or that I want to take her. I do love the idea of taking her to Cirque Du Soleil to enjoy the music and dancing, though.
Then I started to daydream … “What if I could take her to a circus of the sea“? So, here is my representation of “Cirque Du Baille” featuring the spinner dolphin as the amazing acrobat, the clownfish as everyone’s favorite (or creepy) jokster, the dumbo octopus as the ideal replacement for the elephant, and once the lionfish figures out a way to get those tentacles through hoops he’ll take down the big top.
Off to the sunny shores of Florida for a little getaway this winter? Try a little something different, and instead of seeking out seashells – look for some beans (Of course also try to remember the phrase “Take only pictures, leave only footprints“)!
Due to the various currents that collide near the south Atlantic coast many different types of seeds drift onto the shore. Washed up and often hidden in the wrack line, these sea beans are a marine jewel to many beachcombers. Sea beans are seeds that have traveled for many miles through currents from the Caribbean, South America, or even as far away as Africa. They come in many shapes and sizes, but since they have spent a considerable amount of time exfoliating in salty water they often appear smooth and polished. Here are some that are commonly found.
Image (c) top – seabean.com, middle – backyardnature.net, bottom – iloveshelling.com
Please feel free to share other beautiful drift seed links here. Also, does anyone know where to attribute the phrase “Take only pictures, leave only footprints”?
Changing what you eat now could have big benefits later
We know that cutting back on red meat is good for heart health, fish is brain food, and calcium-rich foods can help keep our bones strong. But can shaking up what we eat help us live longer? Learn more about liv pure.
Yes, research shows. In a study published in 2022 in the journal PLOS Medicine, Norwegian researchers analyzed data from a number of studies on diet and health, and used them to come up with estimates of how many more years people could expect to gain if they made some changes.
They found that shifting from a typical Western diet (heavy on red and processed meats, sugar-sweetened beverages, and refined grains) at age 20 to one rich in produce, legumes, fish, whole grains, and nuts could lead to a 13-year increase in life expectancy for men, and 10.7 years for women. But the study also posited that diet improvements adopted at 60 could increase life expectancy by eight years for women and 8.8 years for men. At age 80 you could still benefit, gaining about 3.4 years. (The researchers have a calculator that lets you see the effect of diet changes for someone your age.)
Other research suggests that several dietary patterns from around the world—Okinawan, Mediterranean, and Nordic, to name a few—can have life-extending benefits. Overall, these diets have more similarities than differences and a lot in common with the parameters the Norwegian researchers used in their study. We reviewed the evidence and talked with experts to develop these tips that may help you add (healthier) years to your life. Check these livpure reviews.
Scientists have found that eating fewer calories can translate into a longer life, but early evidence came from studies on yeast and other organisms or animals, like mice and monkeys. The Calerie clinical trial at Duke University in Durham, N.C., is the first controlled study of calorie restriction in healthy people. Drawing from that data, a study published in 2022 showed that eating 14 percent fewer calories for two years had a significant effect on the thymus, an immune-supporting gland that produces T cells that fight infections.
Adults 40 and older who ate breakfast and took in at least 25 grams of fiber per day had a 21 percent lower risk of dying over a 12-year period. That’s according to an analysis of national data from the West Virginia University School of Medicine published in 2021 in the Journal of the American Board of Family Medicine.
While getting fiber from a variety of plant foods is important, there may be an extra benefit from including fiber from grain foods (such as whole grains and whole-grain bread and cereals) in your day, says Rupak Shivakoti, PhD, an assistant professor of epidemiology at Columbia University’s Mailman School of Public Health in New York City. One study he and his colleagues did, published in JAMA Network Open, found that men and women 65 and older who ate more foods rich in grain fiber had lower levels of various markers of inflammation. Reducing inflammation may play a role in decreasing the risk of heart disease, the leading cause of death in the U.S., and other conditions.
And you might enjoy your morning cup of java even more when you hear that it may help you live longer. Coffee is rich in compounds called polyphenols, which can protect cells against damage. In a 2017 study published in Annals of Internal Medicine, almost 200,000 people—Black, Latino, white, native Hawaiian, and Japanese American ages 45 to 75 at the start of the study—were followed for an average of 16 years. Those who drank a cup of regular or decaf coffee per day had a 12 percent lower risk of dying from any cause during the study period. Just go easy on the cream and sugar.
The more produce a person eats, the lower the risk of death from any cause—up to five servings per day (three servings of veggies and two of fruit), according to a 2021 study published in the journal Circulation that tracked more than 100,000 men and women over 30 years. Eating more than five daily servings didn’t seem to offer substantially more benefits. And note that potatoes and fruit juices weren’t linked to the same benefits as other forms of produce. It’s best to eat a variety of fruits and vegetables instead of relying on the same types because doing so means you get an array of nutrients.
Too much saturated fat (found in red meat and butter) can lead to clogged arteries and raise the risk for heart disease. Even cutting small amounts can have a benefit. A study in the journal Circulation Research reviewed data from more than 500,000 people collected by the National Institutes of Health (NIH) for more than 16 years. It found that replacing just 5 percent of calories from saturated fat with foods rich in monounsaturated fat, like avocados, or linoleic acid, a type of polyunsaturated fat found in nuts, seeds, and vegetable oils, was linked with a 15 and 8 percent lower risk of death, respectively.
Replacing animal sources of protein with plant protein may also give you extra years. The Norwegian study found that increasing the consumption of beans and lentils—which are among the best plant-protein sources—to ½ to 1 cup per day contributed the greatest gain in life expectancy. And replacing 3 percent of calories from animal proteins with plant proteins was linked with a 10 percent lower risk of early death in a 2020 study from the NIH that tracked more than 400,000 adults for 16 years. The benefit was even greater when the protein replaced was eggs or red meat, specifically.
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