Eating for Longevity: A Guide to a Healthier Life

September 3, 2024

Discover the Impact of Dietary Choices on Longevity: Unveiling the Role of Protein, Healthy Fats, and Plant-Based Foods in Extending Health Span and Reducing Risks Associated with Ultra-Processed Foods.

While there’s no one-size-fits-all diet, the power to influence your longevity and healthy aging through your dietary choices is in your hands.

The buzz around longevity is evident in popular podcasts, bestsellers, and social media trends, capturing the attention of many.

However, Susan B. Roberts, senior associate dean for research at Dartmouth’s Geisel School of Medicine, emphasizes that health span – the years lived in good health – is just as crucial as lifespan.

Roberts noted that while genes play a role in determining life’s length and quality, it’s our lifestyle choices that matter most. Our exercise routine, sleep habits, alcohol consumption, smoking status, and, importantly, dietary protein intake, all play a part in determining our health span.

Dr. Roberts points out that eating for longevity isn’t an exact science. It’s impractical and potentially unethical to have people strictly follow various diets for decades to observe outcomes, explains Dr. Frank Hu, a nutrition and epidemiology professor at Harvard’s T.H. Chan School of Public Health.

Instead, researchers look for connections between dietary habits and long-term health outcomes to determine the best diet for older women and men.

High-Protein Foods From Plant-Based

Embracing high-protein foods, especially those from plant-based diets, holds the promise of a healthier and longer life, instilling a sense of hope and optimism.

Studies indicate that higher dietary protein intake is a key factor associated with longer lifespans and better strength and health in later years compared to lower protein consumption, underscoring the importance of protein in the aging process.

The types of protein and where protein comes from is crucial. Plant-based diets with options such as beans, seeds, whole grains appear particularly advantageous, offering health benefits of plant-based diet and vegan diet benefits. These good sources of protein provide complete proteins and other nutrients. In contrast, unhealthy protein from red meat and processed meat has been associated with reduced longevity, according to Dr. Lars Fadnes, a global public health professor at the University of Bergen in Norway.

Protein plays a vital role in maintaining robust muscles and bones, helping older adults stay active, and reducing the risk of falls and fractures, explains Denise K. Houston, a gerontology and geriatric medicine professor at Wake Forest University School of Medicine. This underscores why protein is important, especially for protein and longevity.

For those 65 and older, Dr. Houston and other experts suggest consuming at least 0.45 to 0.54 grams of protein per pound of body weight daily as part of the best protein sources for older adults. For a 150-pound adult, this equals about 68 to 81 grams of protein. To enhance protein absorption and utilization, try spreading it across meals throughout the day, advises Dr. Houston.

Boost your bone-strengthening nutrients.

Dr. Roberts recommends that you get enough calcium and vitamin D along with protein to support bone health as you age.

Dairy and fortified plant milk, juices, and cereals can provide both nutrients. Calcium is also found in yogurt, cheese, tofu, beans, and leafy greens. While sunlight exposure can provide vitamin D, foods like fish, mushrooms, and eggs offer additional amounts. Plant-based sources also provide iron, another important nutrient.

Dr. Houston suggests getting calcium from food sources when possible. However, if you’re not meeting your needs for either nutrient, consult your doctor about potential supplements.

Increase your polyphenol intake.

Fruits, vegetables, whole grains, and other plant-based foods like nuts and legumes are rich in polyphenols – antioxidants and anti-inflammatory compounds that some studies suggest may promote healthy aging. These whole foods provide an array of phytonutrients and fiber.

Take coffee, for instance. It’s packed with polyphenols. According to Dr. Hu, drinking three to five cups daily has been tied to lower risks of Type 2 diabetes, heart issues, certain cancers, Parkinson’s, mental decline, and even early death. He notes that green tea might offer similar perks, though there’s less research backing this up.

Studies have also connected other polyphenol-rich foods to health benefits. These include berries, dark leafy greens, avocados, and extra virgin olive oil. Such foods may contribute to a longer life and better brain function.

Embrace healthy fats

Dr. Hu and his team found that diets high in unsaturated fats, such as olive oil and most plant oils, nuts, seeds, and avocados, have been linked to lower death rates. On the other hand, diets rich in saturated fat, which is common in red meat and processed meats, seem to have the opposite effect, potentially increasing cholesterol levels and cardiovascular disease risk.

Fatty fish like salmon, tuna, and sardines are rich in omega-3 fats. Dr. Houston says these nutrients are associated with improved brain health and a longer lifespan.

Cut back on ultra-processed food

Ultra-processed foods are increasingly linked to higher risks of chronic diseases and health problems. These include heart disease, Type 2 diabetes, dementia, and a shorter life. Packaged products, such as hot dogs, chicken nuggets, sodas, and numerous baked goods, fall into this category.

A 2023 study revealed that processed meats and sugary drinks like soda are strongly linked to earlier death, says Dr. Fadnes. Limiting these items is crucial for extending life and reducing obesity and cardiovascular disease risks.

Dr. Hu explains that ultra-processed foods often contain “fast carbs” that digest quickly, causing blood sugar spikes. Over time, this may increase risks of Type 2 diabetes, cardiovascular disease, and higher HbA1C levels. Dr. Houston adds that many of these foods are also high in sodium, potentially leading to high blood pressure.

Dr. Hu follows a traditional Asian diet, regularly eating tofu, seaweed, and green tea. Recognizing the benefits of a plant-based diet, he also uses extra virgin olive oil. He enjoys coffee, too, balancing different healthy eating approaches for weight management and reducing body mass index.

Source:

Alice Callahan (September 2, 2024). How to Eat for a Long and Healthy Life. The New York Times. https://www.nytimes.com/2024/09/02/well/eat/foods-longevity-aging.html. Accessed September 3, 2024