Washington – A recent study published in Science Advances revealed that dietary changes after age 45 can add over three years to expected lifespan. Researchers based their study on data from over 100,000 participants. These individuals were part of the UK Biobank project. Their dietary habits and health status were tracked for over ten years. Genetic variables linked to longevity were also analyzed.
The research team evaluated participants’ adherence to five healthy dietary patterns. These included the Mediterranean diet, vegetarianism, the DASH diet, and a diet to reduce diabetes risk. They also considered the Alternative Healthy Eating Index (AHEI). Results showed the AHEI had the greatest impact. It was associated with an average lifespan increase of 4.3 years for men. For women, it was 3.2 years.
The data also indicated other diets contributed to longevity. The Mediterranean, vegetarian, and DASH diets added approximately two to three years. This varied based on gender and the specific dietary pattern followed.
The Alternative Healthy Eating Index (AHEI) is a dietary pattern. Harvard University researchers developed it. Its goal is to reduce risks of chronic diseases. These include heart disease and diabetes. AHEI assesses the quality of foods and nutrients. It emphasizes whole grains, vegetables, fruits, and healthy fats. It recommends reducing red meat, processed meats, and sugars.
Nutrition experts highlight that diet quality directly affects chronic disease risks. These include heart disease, diabetes, and certain cancers. Good nutrition also improves blood pressure, cholesterol, and blood sugar levels. It helps reduce inflammation. The body needs sufficient nutrients. These support cell renewal and maintain organ function as we age. This positively impacts overall health and healthy aging.
Nutrition specialists advise gradual, sustainable dietary changes. These include increasing vegetables, fruits, whole grains, and healthy proteins. They also recommend reducing sugars and processed meats. They suggest filling half your plate with vegetables. The other half should be split between protein and complex carbohydrates. Experts emphasize that adopting a healthy diet is possible at any age. Gradual improvements are more effective than aiming for dietary perfection.