Switching to healthy foods in your 40s can add 10 years to life, says study. These are the foods to eat

Adopting a healthier diet and maintaining it could potentially extend the lifespan of middle-aged individuals by almost a decade, according to a recent study. The research, published in the journal Nature Food earlier this week, analysed health data from nearly half a million British residents participating in the UK Biobank study, documenting their eating habits over time.

Researchers categorised 467,354 participants based on their dietary choices and tracked how these habits evolved. The study’s model revealed that individuals in their 40s who transitioned from an unhealthy diet to one associated with longevity could experience an impressive addition of approximately 10 years to their life expectancy. This positive change was particularly notable, with women gaining an extra 10.8 years and men gaining 10.4 years.

For those moving from an average diet (as opposed to an explicitly unhealthy one) to the longevity-associated diet in their 40s, the study indicated a life expectancy increase of 3.1 years for women and a slightly higher 3.4 years for men. Remarkably, individuals in their 70s making similar dietary improvements were associated with a gain of around five years in life expectancy. The findings underscore the potential impact of dietary choices on overall health and longevity, particularly when implemented earlier in life.

According to Sameena Ansari, senior dietitian and nutritionist, CARE Hospitals, the increased lifespan can be attributed to the remarkable benefits of a healthy diet to a multitude of factors, including:

• Reduced intake of unhealthy fats, sugar, and sodium: These substances, if consumed in excess, can contribute to the development of chronic diseases such as heart disease, stroke, and type 2 diabetes.
• Increased intake of fibre, vitamins, and minerals: These essential nutrients play a crucial role in maintaining overall health and shielding against chronic diseases.
• Improved gut health: A healthy gut microbiome, the diverse community of microorganisms residing in the digestive tract, is paramount for immune function, nutrient absorption, and overall well-being.

Dr G Sushma, clinical dietician, CARE Hospitals, explained that shifting to a healthier diet can contribute to a longer life for several reasons, including reducing the risk of chronic diseases.

Here are four foods you must eat for a healthy life span

• Fruits and vegetables: These are rich in vitamins, minerals, fibre, and antioxidants. They contribute to overall health and help protect against various diseases.
• Fatty fish: Fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which are beneficial for heart health and can contribute to a longer life.
• Nuts and seeds: These are good sources of healthy fats, fibre, vitamins, and minerals. They can be beneficial for heart health and may help in managing weight.
• Whole grains: Foods like brown rice, quinoa, and whole wheat contain complex carbohydrates, fiber, and various nutrients. They can help in maintaining stable blood sugar levels and contribute to overall health.
• Lean protein: Lean protein sources, such as fish, chicken, beans, and lentils, are essential for building and repairing tissues. Aim to include two servings of lean protein in your daily meals.

Reference Link

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