Diet and longevity -
And while it cannot be said definitively that drinking green tea will make you live longer, there does seem to be some association between longevity and green tea intake. In addition to sipping, you can use green tea as the liquid in smoothies, oatmeal, or overnight oats, or to steam veggies or whole grain rice.
It can also be incorporated into soups, stews, sauces, and marinades. Matcha , a powdered form of green tea, can also be used in beverages and recipes. Just be sure to cut off all caffeine at least six hours before bedtime so you won't disrupt your sleep length or quality.
As far as what not to do, it's the usual suspects. Don't overeat or consume too much sugar, processed foods, meat, or alcohol. The good news is that the protective foods above can easily displace aging-inducing foods. Reach for an apple with almond butter in place of processed cookies, and replace soda with green tea.
In other words, focus on what to eat, and you'll naturally curb your intake of foods to avoid. That's important because for longevity, consistency is key. A long-haul diet supports a long, healthy life! Cynthia Sass , MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a nutrition consultant for the New York Yankees.
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Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition. By Cynthia Sass, MPH, RD. Cynthia Sass, MPH, RD. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice.
Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook.
Connect with her on Instagram and Facebook, or visit www. health's editorial guidelines. Medically reviewed by Barbie Cervoni, RD.
She has spent most of her career counseling patients with diabetes, across all ages. learn more. Trending Videos. It found that changing from the typical Western diet to one rich in legumes, whole grains, and nuts with reduced red and processed meats is linked to an 8-year-longer life expectancy if started at age The researchers noted that diets involving calorie and protein restriction were consistently beneficial, whether in short-lived species or om epidemiological studies and large clinical trials.
They further noted that low but sufficient protein, or a recommended protein intake with high levels of legume consumption, could increase the health span by reducing the intake of amino acids including methionine. Methionine has been linked to increased activity in various pro-aging cellular pathways.
When asked how the longevity diet may benefit health from a clinical perspective, Kristin Kirkpatrick , a registered dietitian nutritionist at the Cleveland Clinic and advisor to Dr.
The researchers conclude that their findings provide solid foundations for future research into nutritional recommendations for healthy longevity. Longo, Dr. The optimal diet, they say, may differ due to factors including sex, age, genetic makeup, and any sensitivities and intolerances, such as an intolerance to gluten.
Kirkpatrick added that many of her patients visit her when making dietary changes to ensure they are sustainable in the long term. Good nutrition can help improve health and lower the risk of diseases at all ages.
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Medical News Today. Here, using a prospective population-based cohort data from the UK Biobank, we show that sustained dietary change from unhealthy dietary patterns to the Eatwell Guide dietary recommendations is associated with 8.
In the same population, sustained dietary change from unhealthy to longevity-associated dietary patterns is associated with The largest gains are obtained from consuming more whole grains, nuts and fruits and less sugar-sweetened beverages and processed meats.
Understanding the contribution of sustained dietary changes to life expectancy can provide guidance for the development of health policies. Evidence on the mortality benefits of food choices is essential for the United Kingdom to achieve Sustainable Development Goal target 3.
Furthermore, Public Health England and the UK Government encourage the population to follow the diet pattern recommended in the Eatwell Guide to achieve a healthy and balanced diet 6. Life expectancy is a measure of expected years an individual has left to live and is a commonly used metric for population health.
Higher adherence to the recommendations of the Eatwell Guide is associated with reduced mortality in the United Kingdom 7 , but it is not known how a sustained improvement in dietary patterns translates into gains in life expectancy at different stages of life.
Estimating such gains in life expectancy would provide policymakers with a measure of the health gains that are possible in a population and provide guidance on which policies would be the most effective.
Furthermore, health personnel would also benefit in identifying key risks related to unhealthy dietary patterns with the highest potential for gain when guiding people to prioritize relevant behaviour changes. In addition, most people do not adhere to healthy eating guidelines 8 , with research showing that less than 0.
Therefore, it is important to estimate the gains in life expectancy that are expected from different types of dietary change and various degrees of adherence to the recommendations. Recently, we developed a model for estimating age- and sex-specific gains or losses in life expectancy following sustained change that is, dietary changes for remaining lifespan in the consumption of major food groups with measured intakes 9.
In this paper, we use this model to estimate life expectancy gains from a sustained change from median or unhealthy dietary patterns in the United Kingdom to the longevity-associated dietary pattern, or to the recommendations of the Eatwell Guide.
The median dietary patterns in the United Kingdom were categorized as the intake level with the mid-quintile intake of each of the food groups from the UK Biobank data, from , participants.
The longevity-associated dietary patterns were the quintiles for each food group with the lowest mortality risk estimates or second lowest if the confidence intervals were very wide Fig. For the unhealthy eating pattern, we used the quintiles for each food group with the highest mortality association, while for the Eatwell Guide, we chose the quintiles of daily intakes fitting best the Eatwell Guide.
A detailed description of the methodology is described in Supplementary Information. The reference groups were the lowest quintile of intake for each food group.
The analyses were adjusted for age, sex, area-based socio-demographic deprivation, smoking, alcohol consumption and physical activity level. The unhealthy categories are shown in red, the longevity associated are shown in green and dark green, and the Eatwell recommendations are shown in blue.
The dark green category had large uncertainties; thus, the robust version of the healthiest dietary patterns is in green not dark green. Our results showed that the longevity-associated dietary pattern had moderate intakes of whole grains, fruit, fish and white meat; a high intake of milk and dairy, vegetables, nuts and legumes; a relatively low intake of eggs, red meat and sugar-sweetened beverages; and a low intake of refined grains and processed meat Fig.
Analyses adjusting also for body mass index and energy Supplementary Information showed slight reductions in inverse associations with mortality for whole grains, vegetables and fruits, reductions in positive associations with mortality for red meat, and stronger inverse associations for both nuts and white meat.
For several of the food groups associated with reduced mortality, the lowest intake quintiles were substantially different from the other quintiles. The unhealthy dietary pattern that is, the quintile with the highest mortality associations contained no or limited amounts of whole grains, vegetables, fruits, nuts, legumes, fish, milk and dairy, and white meat and substantial intakes of processed meat, eggs, refined grains and sugar-sweetened beverages.
The strongest positive associations with mortality were for sugar-sweetened beverages and processed meat, while the strongest inverse associations with mortality were for whole grains and nuts.
We present life expectancy estimates with uncertainty intervals UI, indicating the lowest and highest population means that are likely associated with various dietary patterns in Fig. The life expectancy that is, the estimated remaining years to live of a year-old with a median dietary pattern was Similarly, the life expectancy of a year-old with a median dietary pattern was Estimated gains from simulated sustained dietary change from a median UK diet pattern to the longevity-associated diet pattern were 3.
Correspondingly, for sustained change to the Eatwell dietary pattern, estimated gains were 1. Estimated gains from sustained dietary changes from an unhealthy UK diet pattern to the longevity-associated diet pattern were Correspondingly, estimated gains from sustained dietary changes from an unhealthy UK diet pattern to the longevity-associated diet pattern were 5.
Expected life years gained after changing from unhealthy median dietary patterns red , changing from median dietary patterns to the Eatwell Guide blue and changing from the Eatwell Guide to longevity-associated dietary patterns green for year-old female and male adults F40 and M40, respectively and year-old female and male adults F70 and M70, respectively from the United Kingdom.
Both core-adjusted models adjusted for age, sex, socio-demographic area, smoking, alcohol consumption and activity level and mediation models adjusted for energy and body mass index BMI plus E are presented.
Estimated gains from simulated sustained dietary changes from an unhealthy UK diet pattern to full adherence to the Eatwell Guide were 8. Corresponding gains for year-old females and males were 4. In sensitivity analyses, sex-stratified analyses of food groups and associations with mortality generally showed similar associations across the sexes except for white meat, which seemed to be more beneficial among females.
A range of other sensitivity analyses are presented in Supplementary Information. In this paper, we present a method for estimating changes in life expectancy following changes in food choices, considering correlation between mortality and food group intakes, and effect delay.
Such estimates may be useful particularly for policy purposes and for underpinning both guidance and interventions for improving public health. Importantly, the estimated gain in life expectancy is approximately a decade for those shifting from the unhealthiest to the longevity-associated dietary patterns.
Overall, the bigger the changes made towards healthier dietary patterns, the larger the expected gains in life expectancy are. Consuming less sugar-sweetened beverages and processed meats and eating more whole grains and nuts were estimated to result in the biggest improvements in life expectancy. For white meat, associations were stronger when adjusting for energy intake and body mass index, while the situation was mixed for legumes.
These estimates correspond well with meta-analyses on associations between intakes of food groups and mortality 10 , 11 , 12 , 13 , 14 , Our estimates from the UK Biobank are also strengthened by meta-analyses of randomized trials on the consumption of various food groups and scoring of biomarkers for disease 16 , mirroring our estimates with nuts, legumes and whole grains performing most beneficially and sugar-sweetened beverages and red meat performing worst.
We have also presented estimated health gains associated with adhering to the Eatwell Guide recommendations, showing that the Eatwell Guide does well on the longevity perspective.
The Eatwell Guide might also be a more realistic target for dietary changes than the statistically set longevity-associated dietary patterns. Unsurprisingly, predicted gains in life expectancy are lower when the dietary change is initiated at older ages, but these remain substantial.
The UK population currently has a life expectancy at birth of A large shift towards healthy dietary patterns could contribute substantially to meeting Sustainable Development Goal target 3. The governmental food strategy in the United Kingdom to address chronic diseases emphasizes a shared responsibility, with the industry having a responsibility to promote and supply healthier foods, the government having a role in making targeted regulatory interventions to support change, and individual consumers being empowered with better information about healthier choices and thus demanding and seeking healthier foods With respect to potential policy actions, a recent paper presented approaches to address the substantial inequalities in health in the United Kingdom The paper argues for five principles, including healthy-by-default and easy-to-use initiatives, long-term and multisector action, locally designed focus, targeting disadvantaged communities and matching of resources to need.
The paper further identifies various actions that could contribute to improvements, such as health-oriented food taxes and subsidies aiming to reduce the cost of healthy foods but not that of unhealthy foods.
Other actions were related to improving food environments in school, public and working places by removing vending machines and banning the sale of sugar-sweetened beverages and snacks high in fat, sugar or salt. Such policy measures, informed by the up-to-date estimates on potential gains in life expectancy that we provide in this paper, could guide the deployment of resources to improve healthy eating patterns across the population.
Limitations of our study include correlation between the associations between food groups and mortality. We addressed this through model adjustments presenting a conservative model as the main analyses.
As for most cohort studies, confounders can have an impact. However, we have adjusted our core models for several potential confounders such as age, sex, area-based socio-demographic deprivation, smoking, alcohol consumption and physical activity level.
We have also added sensitivity analyses investigating for mediation and possible confounding from body mass index and energy intake. Our models are based on population data with the uncertainty measure being on the population-level mean.
Nevertheless, even though the individual uncertainty is likely to be larger than uncertainty at the group level, one could expect the mean life expectancy differences of groups of individuals with similar characteristics but variations in group size to be comparable with uncertainty being higher in smaller groups.
Thus, our estimates could be useful also in clinical settings. We model sustained and prolonged dietary changes. However, maintaining lifestyle changes over time with dietary improvements can be challenging, and for many, dietary patterns fluctuate over time.
We have not modelled potential changes in life expectancy of fluctuating changes. This is not necessarily overlapping with typically presented dietary patterns such as the Mediterranean or the Nordic diets. Furthermore, the UK Biobank does not measure consumption of rice, which is particularly important for many migrant groups.
Overall, the UK Biobank data under-represent non-white populations compared to the UK population. Even though the UK Biobank data contain about nearly half a million participants in our analyses, the size of the data is not sufficient to achieve precise estimates across all quintiles and there seems to be some random fluctuations between some of the quintiles.
Thus, the exact quintile threshold should be interpreted with caution, and more emphasis should be placed on the general trends.
If I were to lonegvity you the Diet and longevity "What longevitt your motivations for Diet and longevity xnd It may include things like Diet and longevity energy, weight loss, disease prevention, and Diet and longevity course, increasing your Consistent power management of living a longer life. You could go as far as to say that longevity Dift the Die motivation for all nutrition or lifestyle changes, which is why a new Harvard study linking four specific ways of eating to a longer life is making waves. For this study, researchers analyzed data from more than 75, women and 44, men, looking for links between specific dietary patterns, adherence to those patterns, and long-term health outcomes. The participants were followed for 36 years they completed health questionnaires every four years and at the start of the study, none of them had cardiovascular disease or cancer. They also experienced considerably lower rates of cardiovascular disease, cancer, and respiratory disease than the participants with lower adherence scores. The research did have some limitations. A diet Diet and longevity in longevitt carbs, veggies, and seafood — and maybe a short fast every few months — anf add significant years to Diet and longevity life. Do Diet and longevity need another reason Diet and longevity steer longefity of cheeseburgers and candy bars? A new Antiviral foods suggests that eating Dirt of red meat and heavily processed longevtiy may be a recipe for a shorter life. For the study, scientists reviewed research from hundreds of studies in animals and humans to get a clearer picture of what we might want to eat — and when — to get the best chance at a longer, healthier life. The analysis focused on eating patterns, diseases, and life span in animals and humans. It also examined several eating patterns popular today, including a low-calorie diet, a high-fat and low-carbohydrate ketogenic dietthe heart-healthy Mediterranean dietand vegan and vegetarian diets. In addition to looking at what foods might be best, the study explored how the timing of food intake affects health and longevity.
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