There’s a Scripture in the Bible that speaks to life expectancy. Psalm 90:10(NKJV) states, “The days of our lives are seventy years; and if by reason of strength they are eighty years, yet their boast is only labor and sorrow; for it is soon cut off, and we fly away.” It’s interesting how much, all these years later (from when the Bible was written), science basically lines up with this. While some sources say that the average life expectancy is close to 76 for men and a smidgin’ over 80 for women, others believe that it’s more like 76 years, on average, for both genders.
Either way, when you get to the age where you realize that there is a lot more time behind you than there is before you, it can make you want to be more intentional about how you live your life, so that you can enjoy as many years on this planet as possible.
Some ways to do that include getting plenty of rest; not smoking (cigarettes); having and maintaining healthy relationships; exercising; losing weight; getting married (yep); having some sort of a spiritual foundation; forgiving others (somebody really needed to hear that); managing stress (because many chronic diseases are connected to stress) and knowing your purpose and living within it (because, after all, that is what you were put here to do: fulfill purpose).
Today, we’re going to discuss another way to add years to your life: putting certain foods into your diet. Because the saying, “You are what you eat,” is more than a notion when it comes to maintaining your overall health and well-being.
1. Blueberries
Unsplash
If you’re looking for a sweet, low-calorie snack, try snacking on a bowl of blueberries. They’re a pretty good source of fiber and vitamin C. As far as health benefits go, blueberries are bomb because they are rich in antioxidants; can help to improve cognitive function; are able to boost your immunity, and they can help to strengthen your gut health as well.
On the longevity tip, since blueberries contain a solid amount of vitamin K, when you eat them, you can feel confident that you are providing your system with what it needs in order for your heart to remain healthy, your cholesterol levels to remain low and your bones to stay nice and strong.
Blueberries Recipe: Blueberry Tart with Brown Butter Crust
2. Broccoli
Unsplash
When it comes to broccoli, here’s something that might trip you out: Did you know that one serving of it contains a whopping 90 percent of the vitamin C that you need on a daily basis? If you add to that the fact that it has quite a bit of vitamins C and K, and protein, fiber and antioxidants — broccoli is definitely something that should be in your diet as much as possible. Some benefits include its ability to help reduce bodily inflammation and improve your digestive health as well as being able to reduce your blood sugar levels, prevent constipation and keep certain cancers at bay.
Broccoli makes the longevity list because it has a literal reputation for strengthening bones, fighting the mental decline that comes with getting older and also reducing the oxidative stress that elevates over time. Yeah, if you want to age gracefully, put more broccoli on your plate.
Broccoli Recipe: Sautéed Broccoli
3. Nuts
Unsplash
Copper (bookmark that). Magnesium. Manganese. Selenium. Vitamin E. Protein. Fiber. These are just some of the nutrients that nuts are rich in. Good thing too because, all of this, along with antioxidants, can help to lower your cholesterol levels, decrease bodily inflammation, reduce the risk of heart attacks and strokes, make it easier for you to lose weight and nuts can even put you in a better mood as well.
And how can nuts help you out in the longevity department? Well, the copper in them can slow down premature graying (check out “This Is How To Naturally Treat Premature Greying” and “Check Out These 8 Supplements That Will Slow Down The Graying Process”) while nuts, overall, have been proven to decrease your chances of being diagnosed with cancer, respiratory disease and heart disease. In fact, a Harvard-based article that I read on the topic stated, “The more often people ate nuts, the lower their risk of premature death.”
Nuts Recipe: Sweet & Spicy Roasted Party Nuts
4. Grapes
Unsplash
Personally, one of my favorite snacks is frozen grapes. Good thing too because grapes are great for hydration, they’re a fair source of fiber, vitamin K and antioxidants and they can do everything from help to regulate your blood sugar levels and fight against certain forms of bacteria and fungi to reduce inflammation and protect your skin and hair from UV damage.
Honestly, when it comes to foods that help to increase longevity, grapes could’ve easily topped this list because they are a natural source of melatonin (which means that they can help you to sleep well which is one of the things that you need to be healthy); they help to keep your weight down (and obesity continues to be a leading cause of death); they contain properties that assist with slowing the aging process of body cells; they help to lower cholesterol levels and your blood pressure, and they can also help to improve your memory, attention span and even moods as you get older.
Grapes Recipe: Easy Roasted Grape Crostata
5. Onions
Unsplash
Something that you may or may not know is onions, garlic, shallots and leeks are all related. Onions, in particular, contain a fair amount of fiber, protein and antioxidants. If you’re looking to regulate your blood sugar; keep your bones nice and strong; improve your gut health; strengthen your respiratory health and/or digestive system, or if you want to reduce some of your body fat, add more onions into your diet.
Since onions have the ability to release hydrogen sulfide into your system and that is a gas that fights off free radicals that are prone to damage your body cells, that’s why onions made this list of foods that are directly tied to increasing your longevity.
Onions Recipe: French Onion Soup (Soupe à l'Oignon Gratinée)
6. Salmon
Unsplash
If there is something that I am going to eat, at least once a week (no exaggeration), it’s some baked salmon. I’ve always enjoyed it and I’m pretty sure that I always will. Nutrition-wise, you’d be amazed by how much of a superfood/multivitamin salmon is. I say that because it’s got an unbelievable amount of protein in it, along with being high in B vitamins, selenium, potassium and fatty acids. Some of its health benefits include it containing the compound astaxanthin (which is good for your heart); it reducing depression-related symptoms; it helping to manage your weight; it preventing inflammation, and it keeping your vision clear. Another bonus with salmon is, if you’re looking to tone your body, it helps to build muscle mass.
Some health professionals say that you can live a longer life by eating salmon because it’s also full of vitamin D — a nutrient that helps to strengthen your heart, give you more energy and build up your body’s cells (for the record, women who eat smaller fish like sardines and anchovies can lower their chances of experiencing a health-related premature death by as much as 32 percent too).
Salmon Recipe: Salmon Tacos
7. Olive Oil
Unsplash
Do you like to cook with olive oil? If so, that’s awesome! I say that because olive oil is one of the best oils to prepare foods with. The antioxidants in it not only help to fight off bacteria and fungi and improve gut health, olive oil also is a top-tier oil for helping you to live a long life. It contains healthy fats that help to reduce your cholesterol levels. It has properties that will help to lower your blood pressure and keep your heart in good health. It has been proven to support the prevention of strokes, Alzheimer's disease and rheumatoid arthritis. And there is even a study which states that the consistent consumption of olive oil can impressively lower your chances of dying from disease. Pretty impressive, right?
Olive Oil Recipe: Bread Dipping Oil Recipe
8. Green Tea
Unsplash
A website that I sometimes use to back up what I am sharing is Verywell Health. And when it comes to green tea, you might want to check out “What Happens to Your Body When You Drink Green Tea Every Day” (to read it in its entirety). For now, I’ll just share that green tea contains antioxidants that will strengthen your immunity along with properties that help to reduce oxidative stress, decrease the chances of being diagnosed with certain cancers and they can help to keep your oral health in optimal condition as well. Some other cool things about green tea are it helps your body to burn fat and it can improve our cognitive function too.
Green tea also has plant-based compounds in them called flavonoids. That’s awesome because they are potently filled with anti-inflammatory and antioxidant properties that are proven to protect your body’s cells as you get older.
Green Tea Recipe: Soothing Green Tea Latte
9. Whole Grains
Unsplash
If you’ve ever wondered why whole grains are called that, they are grains that contain every part of the grain seed: the bran, germ and endosperm. Because of this, whole grains have far more nutrients in them than refined grains do. Some foods that fall into the whole grain category include wheat, corn, oat, rye, quinoa, barley and brown rice. Some of the benefits that come with consuming whole grains include the fact that they are high in fiber, B vitamins and protein and they can help to lower your risk of heart disease, strokes and type 2 diabetes, they can decrease chronic inflammation, they are able to improve your digestive system and they can help to prevent certain types of cancers.
You will probably get a few extra years added to your life if you consume whole grains as well. In fact, one study actually revealed that by incorporating more whole grains into your diet, you can decrease your risk of health-related death by somewhere around five percent — and hey, every little bit counts.
Whole Grains Recipe: Mock Risotto
10. Dark Chocolate
Unsplash
I’m a huge fan of dark chocolate! So much so, that I once penned, “12 Ways Dark Chocolate Can Benefit Your Body From Head To Toe” for the platform. If you’re skimming through this article and you want the Reader’s Digest version of what I said, some of the health benefits of dark chocolate (which is chocolate that made up of no less than 60 percent cocoa/cacao; cacao is the raw form of cocoa) includes that it increases blow circulation throughout the body (which is why it’s also considered to be an aphrodisiac); protects your skin from potential UV damage; it’s filled with iron (which is great when it comes to nurturing your red blood cells); it’s a wonderful source of fiber (which can help to keep toxins out of your system), and it can lower your risk of being diagnosed with heart disease.
The sweet thing about dark chocolate when it comes to your longevity? The antioxidants in it will help to reduce oxidative stress. Also, the flavanols in them are great at fighting off the free radicals that can lead to premature aging too. Consuming about an ounce a day should do the trick.
Dark Chocolate Recipe: Chocolate-Covered Pomegranate Seeds
___
Time is precious — and, as you can see, food can help you to make the most of your time.
Here’s to selecting the ones that will help you to live your best life — for as long as possible.
Amen? Selah.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Unsplash
RELATED
Kayla Nicole says she wore a dress that was once worn by Braxton herself for the Halloween costume. “It’s not a secret Toni is more on the petite side. I’m obsessed with all 5’2” of her,” she tells xoNecole via email. “But I’m 5’10'' and not missing any meals, honey, so to my surprise, when I got the dress and it actually fit, I knew it was destiny.”
The episode was the perfect way for the multihyphenate to take control of her own narrative. By addressing the viral moment on her own platform, she was able to stir the conversation and keep the focus on her adoration for Braxton, an artist she says she grew up listening to and who still makes her most-played playlist every year. Elsewhere, she likely would’ve received questions about whether or not the costume was a subliminal aimed at her ex-boyfriend and his pop star fiancée. “I think that people will try to project their own narratives, right?” she said, hinting at this in the episode. “But, for me personally – I think it’s very important to say this in this moment – I’m not in the business of tearing other women down. I’m in the business of celebrating them.”
Kayla Nicole is among xoNecole’s It Girl 100 Class of 2025, powered by SheaMoisture, recognized in the Viral Voices category for her work in media and the trends she sets on our timelines, all while prioritizing her own mental and physical health. As she puts it: “Yes, I’m curating conversations on my podcast The Pre-Game, and cultivating community with my wellness brand Tribe Therepē.”
Despite being the frequent topic of conversation online, Kayla Nicole says she’s learning to take advantage of her growing social media platform without becoming consumed by it. “I refuse to let the internet consume me. It’s supposed to be a resource and tool for connection, so if it becomes anything beyond that I will log out,” she says.
On The Pre-Game, which launched earlier this year, she has positioned herself as listeners “homegirl.” “There’s definitely a delicate dance between being genuine and oversharing, and I’ve had to learn that the hard way. Now I share from a place of reflection, not reaction,” she says. “If it can help someone feel seen or less alone, I’ll talk about it within reason. But I’ve certainly learned to protect parts of my life that I cherish most. I share what serves connection but doesn’t cost me peace.
"I refuse to let the internet consume me. It’s supposed to be a resource and tool for connection, so if it becomes anything beyond that I will log out."
Credit: Malcolm Roberson
Throughout each episode, she sips a cocktail and addresses trending topics (even when they involve herself). It’s a platform the Pepperdine University alumnus has been preparing to have since she graduated with a degree in broadcast journalism, with a concentration in political science.
“I just knew I was going to end up on a local news network at the head anchor table, breaking high speed chases, and tossing it to the weather girl,” she says. Instead, she ended up working as an assistant at TMZ before covering sports as a freelance reporter. (She’s said she didn’t work for ESPN, despite previous reports saying otherwise.) The Pre-Game combines her love for pop culture and sports in a way that once felt inaccessible to her in traditional media.
She’s not just a podcaster, though. When she’s not behind the mic, taking acting classes or making her New York Fashion Week debut, Kayla Nicole is also busy elevating her wellness brand Tribe Therepē, where she shares her workouts and the workout equipment that helps her look chic while staying fit. She says the brand will add apparel to its line up in early 2026.
“Tribe Therepē has evolved into exactly what I have always envisioned. A community of women who care about being fit not just for the aesthetic, but for their mental and emotional well-being too. It’s grounded. It’s feminine. It’s strong,” she says. “And honestly, it's a reflection of where I am in my life right now. I feel so damn good - mentally, emotionally, and physically. And I am grateful to be in a space where I can pour that love and light back into the community that continues to pour into me.”
Tap into the full It Girl 100 Class of 2025 and meet all the women changing game this year and beyond. See the full list here.
Featured image by Malcolm Roberson
Anyway, I personally think that the less shallow folks out here may contemplate calling things “quits” or they at least distance themselves a bit from their partner (and what I’m referring to is serious relationships) due to all of the stress and strain that oftentimes comes with the holidays whether it be financial, familial, due to their tight schedules or something else.
Listen, I would hate for you and your man to miss the fun and happiness of experiencing this time of year, all because you are so overwhelmed or irritated that you can’t really enjoy it. That’s why I have a few practical tips for how to avoid allowing the typical holiday season stress from INFECTING your relationship.
Manage Your Expectations
GiphyUnmanaged expectations. If there is a main reason why the holiday season tends to be so stress-filled for so many people, I’d bet good money that this is the cause. And when you’re in a long-term relationship, expectations can manifest themselves in all sorts of cryptic and/or unexpected ways. You might have relatives who assume that you are going to be with them for Thanksgiving or Christmas when you have other plans in mind. You might be thinking that you are going to spend one amount for presents while your man is thinking something totally different. When it comes to scheduling, your signals may be crossed.
And you know what? To all of these scenarios, this is where clear and consistent communication come in. Don’t assume anything. Don’t dictate anything either. From now until New Year’s, mutually decide to check in once a week, just to make sure that you are both on the same page as it relates to the holidays and what you both are thinking will come along with it. The less blindsided you both feel, the less stressed out you will be. Trust me on this.
Set (and Keep) a Budget
GiphyOkay, so I read that last year, 36 percent of Americans incurred some type of holiday-related debt. Hmph. Last year, there was still some sense of normalcy in this country, chile, so I can only imagine what finances are gonna look like over the next several weeks. That said, since I don’t know a lot of people who don’t find being broke stressful, make sure that you and your bae set a budget and then stick to it this year — no ifs, ands or buts.
Because really, y’all — it doesn’t make sense to deplete savings and/or max out credit cards for a few days of giggles only to be damn near losing your mind because you don’t know how to make ends meet come Dr. Martin Luther King, Jr. Day.
And by the way, this tip doesn’t just speak to things like food and gifts; I also mean travel. If it doesn’t make a ton of sense (or cents) to be all over the place this year — DON’T BE.
Keep Matthew 5:37 at the Forefront
GiphyIf off the top of your head, you don’t know what Matthew 5:37 says, no worries, here ya go: “But let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No.’ For whatever is more than these is from the evil one.” That verse right there? Oh, it’s a boundaries lifesaver! I say that because do you see “maybe” or “I’ll think about it” in there? Nope. LOL. It says that you should tell people “yes” or “no” and leave it at that — and that complements Anne Lamott’s quote, “’No’ is a complete sentence” impeccably well. Yeah, you’ve got to remember that anything beyond a yes or no to a request is privileged information; you don’t owe anyone details or an explanation.
Besides, if you are really honest with yourself, when someone asks you something and you give a “Umm, let me think about it” kind of reply, more times than not, you already know what your answer is going to be — so why not let you both off of the hook? Give your response. Commit to that. And let everyone (including yourself) get on with their lives and schedules.
I promise you that when it comes to those holiday parties, you are pissing more folks off by not RSVP’ing or doing so and not showing up than just saying, “Thank you but not this year” off the rip.
Remember That Your Personal Space Is Privilege Not a Right
GiphyA friend of mine recently bought a new house and invited me over to come see it. He’s a single man with no children, so as I was taking in all of the space that he had, especially as I walked through his finished basement, I joked about relatives coming to live with him. “Hell no” and “absolutely not” were pretty much his immediate responses as he went on to say that some folks even had the nerve to be offended when he told them that he had no intentions on taking DNA in.
Ain’t it wild how people think that your stuff is their right? And yes, that brings me to my next point. Your home is your sanctuary space. If you want to host folks this year — cool. If not, ALSO COOL. Please don’t let folks (family included) guilt you into how they want you to act or even into what they would do if the shoe was on the other foot. You are not them — and as one of my favorite quotes states, “If two people were exactly alike, one of them would be unnecessary.” (A man by the name Larry Dixon said that.)
Hell, my friends? They know that I am good for sending them random things that they need or even want all throughout the year. Coming over to hang out at my pace, though. Uh-uh. Chalk it up to being a card-carrying member of the ambivert club yet I like keeping my living space personal — and I sleep like a baby, each and every night, for feeling that way.
Always remember that your space, your time, your resources, your energy and shoot, yourself period (including your relationship), are all things that are your own. You get to choose how, when and why you want to share them. The holiday season is certainly no exception.
Cultivate Some “You Two Only” Traditions
GiphyIt’s not uncommon for some couples to hit me up after the holiday season to “detox.” Sometimes it’s due to the financial drama (and sometimes trauma) that they experienced. Sometimes it’s because they allowed their relatives (especially in-laws) to get more into their personal business than they should’ve. More than anything, though, it tends to be because they didn’t get enough quality time together and so ended up feeling “disconnected.”
Please don’t let that happen. Listen, I’m not even a holidays kind of woman and yet, I will absolutely sit myself down with some hot chocolate and chocolate chip cookies to enjoy a Hallmark holiday film or two. Aside from the fact that most of them are lighthearted and sweet, I also like that they usually focus on couples loving on each other amidst all of the holiday beauty and ambiance — which is something that all couples should set aside some time to do.
Maybe it’s a vacation. Maybe it’s a staycation. Or maybe it’s my personal favorite, A SEXCATION. Whether it’s for a few days, the weekend or even overnight — don’t you let the holidays go by without setting aside time for you and your man to celebrate one another. Don’t you dare (check out “Are You Ready To Have Some Very Merry 'Christmas Sex'?”).
GET. SOME. REST.
GiphyI once read that 8 out of 10 people get stressed out over the holidays and 3 out of 10 lose sleep during to it — and when you’re stress-filled and sleep-deprived, that can absolutely lead to hypersensitivity, making mountains out of molehills and even not being in the mood for sex.
Your relationship can’t afford to go through any of this, so definitely make sure to prioritize rest. I don’t care how unrealistic it might seem during this time, sleep should never be seen as a luxury; it will always and forever be a great necessity.
That said, try to get no less than six hours of shut-eye in (check out “6 Fascinating Ways Sex And Sleep Definitely Go Hand In Hand”) and even ask your bae to take a nap with you sometimes (check out “Wanna Have Some Next-Level Sex? Take A Nap, Sis.”). Not only will sleep help to restore your mind, body and spirit but, when it’s with your partner, it’s an act of intimacy that can make you both feel super connected, even in the midst of what might feel like chaos.
___
Holiday season stress is real. Still, never give it the permission or power to throw your relationship off. Put you and your man first and let the holidays be what they are gonna be, chile.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Shutterstock