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How a great diet can add years to your life
Do you want to live to be 90 or 100? Thanks to advances in medical science, that goal is increasingly within reach.
Most of us don’t want to live longer, however, if we are going to be burdened by the diseases of aging – illnesses such as heart disease, stroke, cancer, diabetes, and Alzheimer’s disease.
“People don’t just want to live longer,” says Frank Hu, chair of the nutrition department at the Harvard T.H. Chan School of Public Health. “They want to live longer without a major chronic disease.”[1]
Poor diets are responsible for up to 60% of the chronic disease burden worldwide.
Much of the chronic disease risk is linked to dietary habits. A groundbreaking study of health data and food intakes across 195 countries found that poor diets are responsible for up to 60% of the chronic disease burden worldwide.[2] “Our findings show that suboptimal diet is responsible for more deaths than any other risk globally, highlighting the urgent need for improving human diet across nations,” said the authors.
If we adopt healthier diets we can greatly reduce our risks of chronic disease. People who consume balanced diets have lower risks of cardiovascular disease, cancer, diabetes, Alzheimer’s disease, and other diseases linked to aging.[3],[4],[5],[6]
Switching to a better diet could add years to your life
Remarkably, a good diet may add 10 to 13 years to your life.[7] This stunning result was announced in February 2022 in the peer-reviewed journal, PLoS Medicine.
The study showed that men and women could see a substantial increase in lifespan by switching from a typical Western diet to an “optimized” diet.[7] The largest gains could be made by eating more whole grains, legumes, and nuts; and consuming less processed meat and red meat.
Young women who began a healthier diet at the age of 20 could expect to add ten years to their lives, while men of the same age could see their lives extended by 13 years.
It wasn’t just the young who lived longer by changing their eating habits: individuals who adopted the diet at age 60 could see eight to nine more years of life.
This study confirms that it’s never too late to start over. Even at age 80, men and women could experience up to 3.5 years extra of life by adopting healthy eating habits.
What constitutes a healthy diet?
By all metrics, healthy diets are those that provide an abundance of fruits, vegetables, legumes (beans, peas and lentils), nuts, seeds, whole grains, fermented foods, and fish.[2],[6],[8] Different colors of fruits and vegetables have different nutrients, so the more variety you consume, the better.
Healthy diets also minimize unhealthy foods like salted foods, refined grains, baked goods, sweets and ice cream, sugar-sweetened beverages, cured meats (like bacon or bologna) and deep-fried foods.[2],[8],[9] Avoiding these items can help significantly reduce the risk of chronic illness and premature death.
Mediterranean eating patterns are among the healthiest in the world
The traditional diets of people who live in Italy and Greece, near the Mediterranean Sea, are among the healthiest in the world.[10],[11],[12],[13]
Mediterranean diets are characterized by a high intake of vegetables, fruits, nuts, seeds, and whole grains; a high intake of olive oil; a moderate intake of fish; a moderate intake of dairy products (primarily in the form of cheese or yogurt); and a low intake of red meat.[14] Like other healthy diets, the Mediterranean diet avoids foods that are high in sugar, salt, refined grains, and saturated fats.
Studies have shown that the Mediterranean diet may help correct leaky gut, enhance mitochondrial function, reduce blood homocysteine levels, and combat inflammation and oxidative stress.[11],[13],[15],[16],[17]
The Mediterranean diet is associated with a 30-40% lower incidence of cardiovascular disease.
The correlation between Mediterranean dietary patterns and lower rates of heart disease was first documented over 50 years ago.[18] Compared to Western diets, the Mediterranean diet is associated with a 30-40% lower incidence of cardiovascular disease, one of the biggest causes of mortality in the developed world.[14],[19],[20]
And that’s not all: Mediterranean diets are associated with lower risks of cancer, diabetes, Alzheimer’s disease, frailty, and fractures.[12],[14],[20],[21],[22],[23],[24],[25],[26]
People aged 70 to 90 years who followed a Mediterranean diet, were physically active, refrained from smoking, and consumed alcohol moderately were found to have a 50% reduction in mortality from all causes. In other words, adopting healthy habits cut their risk of death from any cause in half.[27]
Nutritional benefits of the Mediterranean diet
The U.S. Dietary Guidelines for Americans has recognized the Mediterranean diet as one of three healthy eating patterns.[28] The Mediterranean diet has been endorsed by the Mayo Clinic, Harvard University, and other centers of excellence.
The Mediterranean diet contains high levels of antioxidants;[15],[29],[30] monounsaturated fatty acids (from olive oil);[31],[32] omega-3 fatty acids (from fish and nuts);[33],[34] and fermentable fibers, which support a healthy microbiome.[35],[36],[37] For enhanced support, nutraceuticals (including probiotics and botanicals) can also be used.[38],[39]
Of course, specific nutrient deficiencies can still occur on this or any other diet.[40],[41],[42],[43] Plant-based diets can lead to insufficient intakes of vitamin B12 and vitamin D. Multivitamin and mineral supplementation can help fill in nutritional gaps.[44]
In sum, adopting a Mediterranean-style diet at any age may significantly improve your health and lengthen your life. To see how your diet stacks up, check out the Mediterranean Diet Scoring Tool developed by the UCLA Center for Human Nutrition.[45],[46]
If you enjoyed this article, you may also be interested in the following posts:
The Healthspan Imperative: Why healthspan is the new focus of geroscience
Change Your Habits, Change Your Life: The key to success is in the cues
How the Microbiome Is Revolutionizing the Pursuit of a Healthy Life: What’s good for the microbiome is good for the body
References
Click here to see References[1] Liebman B. What’s Your Healthspan? [Internet]. Washington (DC): Center for Science in the Public Interest; 2020 [cited 2022 Apr 10]. Available from: https://www.cspinet.org/article/living-longerand-healthier
[2] Afshin A, et al. Health effects of dietary risks in 195 countries, 1990-2017: a systematic analysis for the Global Burden of Disease Study 2017. Lancet. 2019 May 11;393(10184):1958-72.
[3] Caprara G. Mediterranean-type dietary pattern and physical activity: the winning combination to counteract the rising burden of non-communicable diseases (NCDs). Nutrients. 2021 Jan 28;13(2):429.
[4] Capurso C, et al. The Mediterranean diet slows down the progression of aging and helps to prevent the onset of frailty: a narrative review. Nutrients. 2019;12(1):35.
[5] Bonaccio M, et al. Mediterranean diet and mortality in the elderly: a prospective cohort study and a meta-analysis. Br J Nutr. 2018;120(8):841-4.
[6] Morze J, et al. Diet quality as assessed by the Healthy Eating Index, Alternate Healthy Eating Index, Dietary Approaches to Stop Hypertension Score, and health outcomes: a second update of a systematic review and meta-analysis of cohort studies. J Acad Nutr Diet. 2020 Dec;120(12):1998-2031.
[7] Fadnes LT, et al. Estimating impact of food choices on life expectancy: a modeling study. PLoS Med. 2022 Feb 8;19(2):e1003889.
[8] Bromage S, et al. Development and validation of a novel food-based Global Diet Quality Score (GDQS). J Nutr. 2021;151(Suppl 10):75S-92S.
[9] Chiuve SE, et al. Alternative dietary indices both strongly predict risk of chronic disease. J Nutr. 2012;142(6):1009-18.
[10] Palmer S. The Mediterranean diet — an up-close look at its origins in Pantelleria. Today’s Dietitian. 2013;15(5):28.
[11] Shannon OM, et al. Mediterranean diet and the hallmarks of ageing. Eur J Clin Nutr. 2021 Aug;75(8):1176-92.
[12] Dominguez LJ, et al. Impact of Mediterranean diet on chronic non-communicable diseases and longevity. Nutrients. 2021 Jun 12;13(6):2028.
[13] Mazza E, et al. Mediterranean diet in healthy aging. J Nutr Health Aging. 2021;25(9):1076-83.
[14] Guasch-Ferré M, Willett WC. The Mediterranean diet and health: a comprehensive overview. J Intern Med. 2021 Sep;290(3):549-66.
[15] Dai J, et al. Association between adherence to the Mediterranean diet and oxidative stress. Am J Clin Nutr. 2008 Nov;88(5):1364-70.
[16] Foscolou A, et al. The association between homocysteine levels, Mediterranean diet and cardiovascular disease: a case-control study. Int J Food Sci Nutr. 2019 Aug;70(5):603-11.
[17] Gantenbein KV, Kanaka-Gantenbein C. Mediterranean diet as an antioxidant: the impact on metabolic health and overall wellbeing. Nutrients. 2021 Jun 6;13(6):1951.
[18] Keys A. Coronary heart disease in seven countries. Summary. Circulation. 1970;41:I186–95.
[19] Becerra-Tomás N, et al. Mediterranean diet, cardiovascular disease and mortality in diabetes: a systematic review and meta-analysis of prospective cohort studies and randomized clinical trials. Crit Rev Food Sci Nutr. 2020;60:1207-27.
[20] Patel YR, et al. Mediterranean, DASH, and Alternate Healthy Eating Index dietary patterns and risk of death in the Physicians’ Health Study. Nutrients. 2021 May 31;13(6):1893.
[21] Palomeras-Vilches A, et al. Adherence to the Mediterranean diet and bone fracture risk in middle-aged women: a case control study. Nutrients. 2019 Oct;11(10):2508.
[22] Kojima G, et al. Adherence to Mediterranean Diet reduces incident frailty risk: systematic review and meta-analysis. J Am Geriatr Soc. 2018 Apr;66(4):783-8.
[23] Trichopoulou A, et al. Mediterranean diet and cognitive decline over time in an elderly Mediterranean population. Eur J Nutr. 2015;54:1311-21.
[24] Andreu-Reinón ME, et al. Mediterranean diet and risk of dementia and Alzheimer’s disease in the EPIC-Spain Dementia Cohort Study. Nutrients. 2021 Feb 22;13(2):700.
[25] Benetou V, et al. Mediterranean diet and hip fracture incidence among older adults: the CHANCES project. Osteoporos Int. 2018 Jul;29(7):1591-9.
[26] Morze J, et al. An updated systematic review and meta-analysis on adherence to Mediterranean diet and risk of cancer. Eur J Nutr. 2021;60(3):1561-86.
[27] Knoops KT, et al. Mediterranean diet, lifestyle factors, and 10-year mortality in elderly European men and women: the HALE project. JAMA. 2004 Sep 22;292(12):1433-9.
[28] Office of Disease Prevention and Health Promotion. 2015-2020 Dietary Guidelines for Americans [Internet]. Bethesda (MD): U.S. Department of Health and Human Services; 2021 [cited 2022 April 11]. Available from: https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015
[29] Betterman EL, et al. Higher Mediterranean diet quality scores and lower body mass index are associated with a less-oxidized plasma glutathione and cysteine redox status in adults. J Nutr. 2018 Feb 1;148(2):245-53.
[30] Nani A, et al. Antioxidant and anti-inflammatory potential of polyphenols contained in Mediterranean diet in obesity: molecular mechanisms. Molecules. 2021 Feb 12;26(4):985.
[31] Mazzocchi A, et al. The secrets of the Mediterranean diet. Does [only] olive oil matter? Nutrients. 2019 Dec 3;11(12):2941.
[32] Scoditti E, et al. Vascular effects of the Mediterranean diet-part II: role of omega-3 fatty acids and olive oil polyphenols. Vascul Pharmacol. 2014 Dec;63(3):127-34.
[33] Willett WC, et al. Mediterranean diet pyramid: a cultural model for healthy eating. Am J Clin Nutr. 1995;61:1402S-6S.
[34] Román GC, et al. Mediterranean diet: the role of long-chain ω-3 fatty acids in fish; polyphenols in fruits, vegetables, cereals, coffee, tea, cacao and wine; probiotics and vitamins in prevention of stroke, age-related cognitive decline, and Alzheimer disease. Rev Neurol (Paris). 2019 Dec;175(10):724-41.
[35] Ghosh TS, et al. Mediterranean diet intervention alters the gut microbiome in older people reducing frailty and improving health status: the NU-AGE 1-year dietary intervention across five European countries. Gut. 2020 Jul 1;69(7):1218-28.
[36] Nagpal R, et al. Gut microbiome composition in non-human primates consuming a Western or Mediterranean diet. Front Nutr. 2018 Apr 25;5:28.
[37] Bifulco M. Mediterranean diet: the missing link between gut microbiota and inflammatory diseases. Eur J Clin Nutr. 2015 Sep;69(9):1078.
[38] Parletta N, et al. A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: a randomized controlled trial (HELFIMED). Nutr Neurosci. 2019 Jul;22(7):474-87.
[39] Tripp, et al. A low-glycemic, Mediterranean diet and lifestyle modification program with targeted nutraceuticals reduces body weight, improves cardiometabolic variables and longevity biomarkers in overweight subjects: a 13-week observational trial. J Med Food. 2019 May;22(5):479-89.
[40] Pawlak R, et al. The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature. Eur J Clin Nutr. 2014 May;68(5):541-8.
[41] Balci YI, et al. Serum vitamin B12 and folate concentrations and the effect of the Mediterranean diet on vulnerable populations. Pediatr Hematol Oncol. 2014 Feb;31(1):62-7.
[42] Kasapidou E, et al. Vitamin D status among Mediterranean regions. Hippokratia. Oct-Dec 2018;22(4):191.
[43] Lippi G, et al. The burden of vitamin D deficiency in a Mediterranean country without a policy of food fortification. Acta Biomed. 2015 Apr 27;86(1):59-62.
[44] Blumberg JB, et al. the use of multivitamin/multimineral supplements: a modified Delphi Consensus Panel report. Clin Ther. 2018 Apr;40(4):640-57.
[45] Hornby A, Paterson K. Mediterranean Diet Score Tool [Internet]. Los Angeles (CA): University of California; 2013 [cited 2022 April 11]. Available from: https://www.uclahealth.org/clinicalnutrition/workfiles/pdfs/HWM-Mediterranean-Diet-Score%20.pdf
[46] UCLA Health. The Mediterranean Diet [Internet]. Los Angeles (CA): University of California; 2021 [cited 2022 April 11]. Available from: https://www.uclahealth.org/heart/women/mediterranean-diet
The information provided is for educational purposes only. Consult your physician or healthcare provider if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.
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Marina MacDonald, MS, PhD
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