How Proper Nutrition Can Increase Lifespan by More Than 8 Years 0 4

According to a study involving more than 460,000 people from the UK, key dietary changes that contribute to increased lifespan include reducing the consumption of sugary drinks and processed meats such as sausages and bacon. It is also important to increase the intake of nuts and whole grains in the diet.

Even among 70-year-olds who have given up unhealthy habits and started following healthy eating recommendations, lifespan has increased!

For instance, a 70-year-old man could live four years longer, reaching the age of 86, while a 70-year-old woman could live approximately four years and five months longer, reaching 88 years.

The Eatwell healthy eating guidelines recommend that people consume five portions of fruits and vegetables a day, as well as ensure an adequate intake of starchy and protein-rich foods. At the same time, it is advisable to limit the consumption of foods high in fat, salt, and sugar.

What does science say?

A study published in the journal Nature Food involved 467,354 individuals who completed questionnaires about their diet over the previous year as part of the UK Biobank study.

Participants were monitored over time to determine the age at which they died, which allowed researchers to identify types of diets that contribute to increased lifespan.

People with unhealthy diets typically consumed only small amounts of vegetables, fruits, whole grains, nuts, legumes, fish, white meat, and milk or dairy products—or none of these items at all.

At the same time, they consumed significant amounts of processed meat, sugary drinks, eggs, and refined grains—processed rather than whole grains, such as white bread, white rice, and cookies.

The greatest increase in expected lifespan was observed among those who adhered to the healthiest diet among the study participants.

These individuals consumed plenty of vegetables, nuts, legumes such as lentils and chickpeas, milk, and dairy products, while limiting their intake of processed meat and refined grains, and not overindulging in red meat, eggs, or sugary drinks.

The results show that if people with the least healthy diets switched to the healthiest diet, they could increase their lifespan by more than ten years at age 40 and by more than five years if they changed their habits at 70.