Can a healthy diet extend your life expectancy? According to recent research, this is probably the case. We have known for years that diets rich in healthy fats (such as olive oil and nuts), vitamins, minerals, and antioxidants (from foods such as vegetables, fruits, and herbs) naturally prolong life. This is the same type of diet found in people living in the “blue zones,” who are more likely to live past 100 years.
How many years can healthy eating add to your life?
A recent study published in PLOS Medicine and conducted by Norwegian researchers looked at changing the diet to extend lifespan. The study found that a nutrient-dense diet, similar to the “Mediterranean diet” or the Blue Zone diet, could extend life by 8 to 13 years, depending on age.
The findings are based on a model the researchers created using data from the Global Burden of Disease Study, which included thousands of participants from 204 countries. The study model was used to estimate what would happen to a person’s body and life expectancy if they switched from a highly processed “standard Western diet” to a healthier diet that focused on whole foods.
The types of dietary changes that had the greatest impact on longevity included decreasing consumption of red meat, ultra-processed foods, and sugary foods, in favor of eating more vegetables, fruits, legumes, whole grains, fish, and nuts. .
Here are some key findings about diets extending people’s lives, according to the study results:
– The sooner a healthy diet is adopted, the better. For example, if a woman started following an “optimal” nutrient-dense diet in her early 20s, she could potentially add about 10 years to her life.
– Men seem to benefit even more from giving up junk food and eating better. The study found that if a man started eating optimally at age 20, he could add about 13 years to his lifespan.
– If young adults ate better, but not optimally, they could still live six to seven more years.
– Although the ideal is to eat a balanced and unprocessed diet throughout your life, it is never too late to start. The study results suggest that even if older adults didn’t start following a Mediterranean diet until around age 60, they could still increase their life expectancy by eight to nine years.
– Even people in their 80s who started eating less meat and more plant protein and other nutritious foods could benefit from an increase in life expectancy of more than three years.
What does it mean
A healthier diet can not only promote longevity, but can also improve quality of life by reducing the risk of chronic diseases such as heart disease, obesity, cancer, diabetes, and dementia. If you’re currently following a standard Western diet, chances are your diet isn’t optimal and you can afford to make some changes.
A concrete example: only about 10% of Western adults consume the recommended daily amount of fresh fruits and vegetables (two or three servings of each).
Although beans and legumes are highly recommended due to their benefits for gut health, heart health, and weight management, many people do not consume any type of beans on a regular basis. Another problem is that 95% of Westerners fail to reach the goal of eating enough whole grains versus refined grains. It is recommended that at least half of your cereal be 100% whole grain, which is higher in fiber and other essential nutrients.
Meat consumption in Western countries is another problem.
Countries with the highest standard of living tend to consume more meat, but eating a lot of meat (especially red meat and processed meat) is linked to health problems such as type 12 diabetes, coronary heart disease, stroke, and certain types of cancer. , including colorectal cancer.
Tips for a longevity diet
What should I eat to prolong my life? If you want to add eight to twelve years to your life, follow a predominantly Mediterranean-inspired diet. The sooner you do it, the better for your health, even in old age.
Here are some tips for eating in a way that extends your lifespan:
– Use good quality olive oil as the main cooking oil, in addition to eating oily fish, nuts and seeds. Limit refined vegetable oils, most butters, and margarines. Avoid foods that contain hydrogenated and trans fats.
– Fill up on antioxidant-rich foods, such as fresh vegetables, leafy greens, bell peppers, onions, garlic, berries, herbs, and spices.
– Consume a lot of fiber, especially in vegetables, fruits, 100% whole grains, legumes and nuts.
– Limit your consumption of red meats and processed meats, especially conventional beef, sausages, salami, sausages and sausages.
– Add more plant-based protein to your meals, such as legumes (peas, chickpeas, and lentils), whole grains (quinoa, oats, and buckwheat), nuts and seeds (walnuts, almonds, pecans, sunflower and pumpkin seeds, pistachios ).
– Avoid foods with added sugar, such as desserts, cereals, sweetened dairy products and soft drinks. Instead, have fruit, some raw honey, or dark chocolate to satisfy your sweet tooth.
– Consume dairy in moderation, especially if it causes digestive problems. Opt for unsweetened yogurts and kefir, as well as small-batch aged cheeses, for the greatest benefits.
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Estimating the impact of food choice on life expectancy: a modeling study
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Well Being3 months ago
