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In your opinion, how effective is the diet plan in increasing life? Can we increase our lifespan with a proper diet? Yes, 100% nutrition is very effective in increasing health and thus increasing longevity. In this article, we want to talk about the effect of the diet plan on increasing life span and introduce the best diet plans for better health and prolonging life.
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Does diet increase life span?
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Doctors have long encouraged people to eat whole grains, fruits, vegetables, nuts, and legumes to improve their health, control their weight, and live longer and better lives. A study of 120,000 people over three decades confirms the fact that “nutrition affects longevity.”
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Analyzing 75,230 women and 44,085 men, researchers found a significant correlation between a healthy eating pattern and a 20% reduction in the risk of premature death, which is a significant statistic.
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The researchers concluded that people who more carefully follow healthy eating patterns; (a pattern that focuses on consuming more whole grains, fruits, vegetables, nuts, and legumes) are less likely to die from cancer, cardiovascular and respiratory diseases, and even neurological diseases and disorders. Therefore, the food plan is definitely effective in increasing life.
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How does a good and healthy diet affect your longevity? | The effect of diet on increasing life
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With increasing age and passing from youth, the stage of middle age and then old age begins, and there is no escaping this issue; But a healthy diet {along with several other factors} can delay aging first and give you a healthy aging gift, and in this way the food plan can increase your life. It means not only to prevent premature death, but also to enjoy your old age with health and vitality. Below are some of the benefits of the diet plan in increasing life and health.
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1. Maintaining heart health
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Eating a healthy diet that includes fruits, vegetables, fish, fiber-rich foods, and low-fat foods can reduce the risk of heart disease. which is a very dangerous and life-threatening factor not only for the elderly but even for the young and as a result, increase your life.
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2. Reducing the risk of chronic diseases
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A varied and healthy diet can reduce the risk of developing chronic diseases such as diabetes, cancer and obesity-related diseases, all of which can be a life-threatening factor. As a result, since the diet plan is effective in prolonging life and preventing chronic diseases, you should be very careful about your nutrition.
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3. Boosting the immune system
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Consuming foods rich in vitamins, nutrients and antioxidants can strengthen the immune system and prevent the occurrence of infectious and inflammatory diseases, and as a result, can affect your life span.
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4. Mental health and cognitive health
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Certain foods, such as omega-3 oils found in fish, can help maintain mental health and prevent neurodegenerative diseases such as Alzheimer's, which can extend your life. Also, mental health can increase the quality of people's life to a great level, which has an impact throughout life.
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5. Maintaining bone health
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Foods containing calcium and vitamin D, which are found in dairy products, vegetables and fish, can strengthen bones and prevent bone problems such as bone fractures or osteoporosis in old age. Therefore, do not neglect sufficient nutrients to adjust the food plan in increasing life.
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6. Weight control
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A healthy diet that contains adequate amounts of nutrients and fiber and enough healthy and valuable calories can help control weight and prevent obesity-related diseases that affect your lifespan. .
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What is the best diet for the longest life?
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We mentioned above that they conducted a 36-year study on several thousand men and women and examined their dietary patterns and lifespan, and it was found that nutrition has an effect on lifespan! Now the question we all want to know: what exactly were those eating patterns? Here we introduce the healthiest food patterns to increase life.
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Mediterranean diet
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There's a reason the Mediterranean diet is consistently recognized as one of the healthiest diets around. This diet includes antioxidant-rich foods such as fruits and vegetables and emphasizes the importance of whole grains, beans, legumes, nuts, seeds, olive oil, herbs, and spices. Also, regular but limited consumption of chicken, eggs, cheese and yogurt is allowed in it.
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Vegetarian diet
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This food plan is effective in increasing life and includes only plant products and excludes animal products such as red meat. That is, in this diet, nuts and seeds, fruits and vegetables, and legumes and grains are free.
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Traditional healthy diet
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This diet is actually one of the Dietary Guidelines for Americans published by the U.S. Department of Health and is similar to the diets people ate in the past, that is, plenty of plant-based foods and lean animal products, and no processed foods, as well as no alcohol. and artificial sugar and trans fats. This is one of the healthiest diets in the world and this food plan can be very effective in increasing life.
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Diet based on the Harvard Healthy Eating Index
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The diet was developed by Harvard researchers specifically for this study and included allowing or not allowing various foods in terms of their association with risk factors for chronic disease. In short, this diet is very similar to the Mediterranean diet; Because it has a lot of fresh vegetables and fruits, nuts and legumes, fish and healthy fats. The important thing about this diet is that it specifically recommends avoiding potatoes (all potatoes), fruit juice, and refined grains.
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What is the Japanese diet to live longer?
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The Okinawan diet refers to the traditional eating patterns of the people living on the Japanese island of Okinawa. Their unique diet and lifestyle make the people of this island enjoy a very long life. Of course, you should also know that the longevity of Okinawan people may be related to genetic, environmental and lifestyle factors; However, experts believe that one of the main reasons for the longevity of the people of this island is their diet.
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The traditional Okinawan diet is low in calories and low in fat, while high in carbohydrates. In this diet, vegetables and soy products are emphasized along with rice, pork and fish. The distribution of macronutrients in the Okinawan diet is shown in this table:
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| macronutrient | the amount of |
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| carbohydrate | 58% |
| Protein | 15% |
| fat | 28% |
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tip: The Okinawan lifestyle emphasizes on having a lot of movement and physical activity every day.
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Useful food to increase life
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More consumption Vegetables and fruits, legumes, grains and nuts and less consumption of red meat and processed meats The most effective ways to increase life expectancy for almost all people in the world! Yes, the examination of all types of diet shows that the common points of diets that affect longevity include these foods.
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Note that for quality longevity, don't just look for the foods you “must eat” and pay attention to the foods you “shouldn't eat” as well. The importance of eliminating unhealthy foods such as fast food, trans fats, alcoholic beverages and artificial sugar is very, very high.
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Previous research also clearly shows that the impact of healthy eating habits is greater if a person leads a physically active life. When we talk about healthy diets, we should always keep in mind that it's not just a grocery shopping list. Rather, it represents a healthy lifestyle. Obviously, to increase the life span, you need regular exercise and also other types of care such as mental health care, which has a positive effect on the life span.
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final word
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Definitely, having a healthy diet is one of the factors affecting health and longevity, and a diet plan can have a great effect on increasing life. In this article, we introduced the best and healthiest food plans and food items to increase longevity.
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References: mindbodygreen – deliverin – healthline
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