The Role of Lifestyle in Longevity
While our genetics play a role in how long we live, research consistently shows that our lifestyles are crucial for extending our lifespan. Healthy habits, particularly in terms of diet and overall wellness, can significantly delay the onset of chronic diseases and improve the quality of life as we age.
Rafael de Cabo, PhD, a senior investigator at the US’s National Institute on Aging, highlights that maintaining a healthy lifestyle is closely linked to preventing chronic conditions. He emphasizes that diet plays a central role in this process. According to the Food Standards Agency, unhealthy diets contribute to 13 per cent of UK deaths, often due to increased risks of high blood pressure, cholesterol, type 2 diabetes, and obesity.
Although no specific foods have been proven to directly enhance longevity, certain dietary patterns have shown promising results. One such pattern is the Mediterranean diet, which has been widely studied for its health benefits.
The Mediterranean Diet: A Pathway to Healthier Aging
The Mediterranean diet is based on traditional eating habits from countries like Spain, Italy, and Greece. It emphasizes whole grains, fruits, vegetables, and healthy fats while limiting red meat, processed foods, and alcohol. This balanced approach has been associated with reduced risks of chronic diseases and improved aging outcomes.
Anna Kallianteri, a registered dietitian and head of dietetics at Uniquely Health, explains that the Mediterranean diet exemplifies a nutrient-dense approach that supports long-term health. Studies, such as one conducted by researchers at Harvard Medical School, have found that women who followed the Mediterranean diet for 25 years had a 23 per cent lower risk of dying from any cause.
Key Components of the Mediterranean Diet
Olive Oil: Liquid Gold for Longevity
Olive oil is a staple in the Mediterranean diet and is often referred to as “liquid gold” for its health benefits. Anna Daniels, a registered dietitian and spokesperson for BDA (British Dietetic Association), notes that compounds in olive oil can counteract chronic inflammation, a major driver of aging and age-related diseases.
A 2018 review found that higher consumption of extra-virgin olive oil was linked to lower risks of type 2 diabetes, artery disease, and breast cancer. Even small amounts, such as 1/2 tablespoon a day, can contribute to reduced mortality. She recommends drizzling it over meals like fish, chicken, or roasted vegetables.
Legumes: Nutrient-Rich Powerhouses
Legumes, including lentils, kidney beans, and chickpeas, are a vital part of the Mediterranean diet. Research from the University of Bergen, Norway, found that increasing legume intake could add up to 2.2 years to women’s lives and 2.5 years to men’s, especially when paired with reduced red and processed meat consumption.
Kallianteri emphasizes the importance of variety, noting that different legumes offer unique benefits. For example, chickpeas may help reduce cholesterol, while black beans and red kidney beans contain antioxidants that protect cells from damage.
Whole Grains: Essential for Longevity
Whole grains, such as oats, brown rice, barley, and quinoa, are minimally processed and rich in fiber, vitamins, and minerals. Regular consumption of whole grains has been shown to lower overall mortality due to their anti-inflammatory properties and support for a healthy metabolism.
According to the same study from the University of Bergen, eating more whole grains could add up to two years to women’s lives and 2.3 years to men’s. Kallianteri advises aiming for 225g of whole grains daily, which might include a small bowl of cereal for breakfast, rye bread for lunch, and whole grain rice for dinner.
Nuts: A Daily Boost for Health
Nuts, especially walnuts, are another key component of the Mediterranean diet. The University of Bergen researchers found that consuming one handful of nuts a day (about 25 grams) could add up to 1.7 years to women’s lives and two years to men’s.
Walnuts, in particular, are high in alpha-linolenic acid (ALA), an omega-3 fatty acid that supports brain health and reduces the risk of chronic diseases. While walnuts stand out, Kallianteri suggests incorporating a variety of nuts and seeds into the diet for a broader range of nutrients.
Herbs and Spices: Hidden Gems for Longevity
Herbs and spices, often overlooked, are powerful tools for improving health. Turmeric, ginger, garlic, cinnamon, and oregano contain compounds that reduce inflammation and protect against age-related diseases. Adding them to meals can enhance flavor without adding calories or sugar.
Daniels notes that squeezing lemon or lime over food, along with herbs like basil and chili, can provide antioxidants, polyphenols, and vitamins. A 2024 review found that consuming around 6.6 grams of mixed herbs and spices daily could improve vascular and cardiometabolic health, metabolism, and inflammation levels.
By incorporating these elements into a balanced lifestyle, individuals can take meaningful steps toward a longer, healthier life.
Posting Komentar