New research has shown that changing diet in your 40s can still add years to your life
What you eat can make a difference to your lifespan
Many people don’t consider their mortality or adopt healthier habits until reaching middle age – but fresh evidence suggests it may not be too late. Recent research has revealed that changing your diet during your 40s could still extend your lifespan by several years.
A study, published in Science Advances, analysed the dietary patterns of more than 103,000 participants from the UK Biobank across a 10-year timeframe to determine the impact of dietary modifications. After examining five different diets, researchers discovered one could add three years to the lives of those who altered their eating habits after turning 45, reports the Mirror.
The researchers monitored participants’ food consumption and then compared them against five distinct healthy eating plans. Thesewere:
the Mediterranean dietthe Diabetes Risk Reduction Dietthe DASH dieta plant-based dietthe Alternative Healthy Eating Index (AHEI) diet.
It noted that during the course of the study, 4,314 participants died, which enabled scientists to calculate, based on dietary choices and genetic risk factors, how many additional years individuals could gain by adhering to a specific eating plan. According to Prevention, whilst the benefits varied depending on dietary choices, all five eating plans were found to add years to people’s lives – even when adopted in their mid-40s.
Alternate Healthy Eating Index-2010
This diet aims to lower the risk of chronic disease. It grades foods and nutrients that predict chronic disease risk, with a higher score being better. Men following the AHEI gained an estimated 4.3 years while women gained an estimated 3.2 years
Alternative Mediterranean diet
This examined the Mediterranean-style, plant-forward nutrition outside the Mediterranean region. It includes plenty of vegetables, fruits, nuts, whole grains, legumes, and fish, and limits red and processed meats. Men who followed this diet gained an estimated 2.2 years, while women gained 2.3 years
Plant-based diet
Vegetables, fruits, nuts, seeds, and legumes were the main components of this diet with less, but not completely eliminated, meat and dairy. Men following this diet gained an estimated 2.1 years, while women gained 1.9 years
DASH
This eating plan aims to lower blood pressure, reduce cholesterol, and support overall health, including heart health. It mainly consists of vegetables, fruits, whole grains, lean protein, and low-fat dairy while limiting sodium, added sugars, and saturated fats. Men on this diet gained 1.9 years, while women gained 1.8 years
Diabetes Risk Reduction Diet (DRRD)
This is aimed at preventing or managing type 2 diabetes, through meals based on high-fibre foods, along with healthy fats and lean proteins. It limits added sugars, refined carbs, and processed meat. Men on this diet gained three years, while women gained 1.7 years
The study’s authors stated: “Greater adherence to various healthy dietary patterns was consistently associated with a lower risk of all-cause mortality and longer life expectancy, regardless of longevity genes. Our results underscore the significance of adhering to healthy dietary patterns based on dietary recommendations for extending life expectancy, offering individuals the flexibility to adapt these dietary patterns according to their preferences and traditions.”
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