When it comes to longevity, there is no magic recipe that can extend your lifespan overnight. As aging can carry some concerning health risks that may affect longevity, overcoming these obstacles can help in living a longer life. It might be possible to add a decade to your lifespan thanks to three food groups, according to some research. Scientists have long pointed out that what we eat plays a key role in overall health, so changing diet is crucial when it comes to promoting longevity. Fortunately, three plant-based food groups do this remarkably, according to a study published in PLOS Medicine.
Researchers examined how foods ranging from fruits and vegetables to processed meats and sugar-sweetened beverages affect average life expectancy. The team identified different food groups that were particularly beneficial for longevity, which included grains, legumes, and nuts. Louise Bola, a nutritionist at Juniper, stated, "Eating an ideal diet that includes legumes, whole grains, and nuts while reducing red and processed meats can increase the average lifespan for those who start the diet at 20 by over a decade."
On the other hand, the research suggested minimizing red and processed meats, refined grains, and sugar-sweetened drinks. The study indicates that following the "optimal" diet showed some impressive results, finding that if those in their twenties changed their dietary habits to consume "optimal" foods (grains, legumes, and nuts), their average lifespan could increase by more than a decade. Meanwhile, replacing a typical diet with an "ideal" diet at age sixty could provide a boost of up to eight years for both men and women. Even those who are eighty can reap some benefits from eating longevity-enhancing foods, as the research found they could gain an additional 3.4 years in this way.
Delving further into the research on the relationship between a balanced diet and longevity, the Juniper team found another study published in Cell that suggested protein might also play a significant role. Bola said, "Diets that are higher in protein may reduce average lifespan by increasing growth hormone signals and insulin-like growth factor 1 (IGF-1) levels. Furthermore, sugars play a role in signaling, which accelerated aging processes in the mice tested in the study."
The study concluded that following a "diet for longevity," which consists of low yet adequate protein levels and higher legume consumption, can improve overall health and extend average lifespan by reducing the activity of aging-promoting growth hormones, insulin, IGF-1, and the protein target of Rapamycin S6 kinase. Therefore, legumes can be particularly important when it comes to your longevity.
Regardless of the strength of the relationship between a healthy lifestyle and lifespan, this research serves as a reminder that consuming a nutritious and varied diet, along with staying active, can help you feel better both physically and mentally.
