▎ WuXi AppTec content team editor
Longevity, living longer, has always been one of the pursuits of human beings.
From Qin Shi Huang sending Xu Fu out to sea in search of "immortal medicine", to Tang Taizong and Emperor Jiajing indulging in elixirs and fantasizing about immortality, for thousands of years, human beings have been hoping to extend their lifespan through various methods.
As science has evolved, humans have learned more about longevity and death, and although the secrets of longevity have not yet been fully grasped, scientists have also discovered some ways to help prolong lifespan.
Recently, a study published in the Public Science Library of Medicine (PLOS Medicine) found that simply changing diets can lead to longer lifespans; the earlier the change, the more life expectancy will be extended, up to 13 years of life expectancy.
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The researchers point out that while diet is the foundation of health, it is difficult for most people to eat healthy in their daily lives. Globally, an estimated 11 million deaths and 255 million disability-adjusted life years (healthy life years lost due to illness) are associated with unhealthy diets globally. If people can change unhealthy diets and stick to them for a long time, it will lead to health and life expectancy.
In the new study, the researchers used existing meta-analyses and data from the Global Burden of Disease Study (2019) to build a model to estimate the impact of dietary patterns from "typical Western diets" to "optimized diets, as well as changes in the intake of fruits, vegetables, whole grains, refined grains, nuts, legumes, fish, eggs, milk and dairy products, red meat, processed meats and sugary drinks, and life expectancy in different age groups in China, the United States and Europe.
In the "Typical Western Diet" and "Optimized Diet" models, the daily consumption of different foods is shown in the following figure.
▲ In the "typical Western diet" and "optimized diet" models, the amount of different foods eaten per day. (Source: References[1]; Drafting: WuXi AppTec Content Team)
After removing other factors, the researchers found that continuous dietary changes can bring significant health benefits to people of all ages, extending life expectancy; the earlier the diet changes, the more life expectancy is extended.
At age 20, the shift from a "typical Western diet" model to an "optimized diet" model will increase the life expectancy of Chinese men and women by 12.9 years and 10.6 years, respectively; the life expectancy of American men and women by 13 years and 10.7 years, respectively; and the life expectancy of European men and women by 13.7 years and 10.4 years, respectively.
Even at age 80, changing dietary patterns can help extend life expectancy. It will increase the life expectancy of Chinese men and women by 3.1 and 3.4 years, respectively; the life expectancy of American men and women by 3.4 years, respectively; and the life expectancy of European men and women by 3.3 years and 3.5 years, respectively.
▲ The impact of changing dietary patterns from different ages on life expectancy. (Source: References[1]; Drafting: WuXi AppTec Content Team)
Among the different types of foods, the researchers found that legumes, whole grains, nuts, red meats and processed meats had a greater impact on life expectancy.
For example, in the United States, eating more legumes, whole grains and nuts will increase life expectancy by 2.2 years, 2.0 years and 1.7 years, respectively, and eating less or no red meat and processed meat will increase life expectancy by 1.6 years, respectively.
Among 20-year-old men in the United States, eating more legumes, whole grains, and nuts would increase life expectancy by 2.5, 2.3, and 2.0 years, respectively; eating less or no red meat and processed meat would increase life expectancy by 1.9 years, respectively.
The researchers analyzed that changing dietary patterns may help improve physical health and reduce the incidence and mortality of cardiovascular disease, cancer and diabetes, which are the leading causes of death worldwide, which in turn has a beneficial impact on life expectancy.
It is important to note that this study also has some limitations. First, the study was a meta-analysis that only showed the effect of dietary changes on life expectancy and did not show a causal relationship. Second, the dietary patterns used in the study are difficult to achieve in reality, such as in the optimized dietary pattern, some foods (such as beans) need to be eaten in large quantities, which is unreasonable.
The study concludes by pointing out that while optimizing eating patterns is an ideal one, it is often difficult to follow and implement in reality. However, the study's results highlight different foods and dietary patterns, which have different health effects.
Increasing or decreasing a certain type of food, improving a diet, and following a healthier eating pattern can have a good impact on life expectancy. For people with typical Western dietary patterns, changing eating patterns at any age and sticking to them consistently can have health and life expectancy benefits, and the sooner you change them, the better.
The "Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)" also pointed out that increasing the consumption of certain types of foods, including whole grains, vegetables, fruits, soybeans and their products, dairy products, fish, nuts, drinking water (tea), etc.; reducing the amount of certain types of food, including red meat, processed meat, wine, salt, sugar and oil, etc., can reduce the risk of a variety of diseases and have a beneficial impact on health.
The Dietary Guidelines for Chinese Residents (2016 Edition) recommend that the amount of different foods consumed in the daily diet should meet the following recommended standards:
Whole grains: It is recommended to consume 50 g-150 g of whole grains and miscellaneous legumes per day, such as wheat, oats, barley, etc.
Vegetables: It is recommended to eat 300 g-500 g per day, with dark vegetables accounting for half.
Fruit: It is recommended to consume 200 g-350 g of fresh fruit per day, and fruit juice cannot replace fruit.
Pulses and their products: it is recommended to consume 30 g-50 g per day.
Nuts: 50 g-70 g per week is recommended.
Milk & Dairy Products: 1 cup of milk per day is recommended, equivalent to 300 g of liquid milk or equivalent dairy products.
Fish: It is recommended to eat fish 280 g-525 g per week.
Water and tea: Adults are recommended to drink 1500 ml-1700 ml daily.
Red and white meat: Adults are recommended to consume 40 g-75 g of livestock and poultry meat per day, with priority given to poultry meat.
Processed meat: Eat as little as you can, and don't eat it without eating it.
Salt: It is recommended that adults consume no more than 6g of salt per day, equivalent to a beer bottle cap, while paying attention to reducing the consumption of salt-containing processed foods.
Alcohol: Try not to drink alcohol without drinking alcohol, especially in children, pregnant and lactating women.
Added sugars and sugary drinks: Control the intake of added sugars, the daily intake does not exceed 50 g, it is best to control below 25 g; promote drinking boiled water and tea, do not drink or drink less sugary drinks.
Fat: Adults are recommended to cook oil for 25g-30g per day, and eat less fatty meat and fried foods.