Want to know how to live a longer, healthier life? By following just a few simple habits, we can potentially live up to 30% longer. Nelson GP Marissa Kelaher explains.
EAT WELL. Diet is one of the greatest predictors of life expectancy - if we follow an optimal ‘longevity’ diet from age 20 we can add on up to 10 years to our life. This diet is mostly whole plant foods, rich in veges, fruit, whole grains, legumes, nuts and seeds. It’s very low in red meat, processed foods, saturated fat, and added sugar. People who eat five or more servings of fruit and veges a day consistently live longer healthier lives. This is thought to be partly due to nutrients that are only found in plants (phytochemicals) that are highly protective for health. The best way to get a diverse range is to eat a ‘rainbow’ of different coloured plant foods. Coffee and tea consumption is also linked to 20–30% lower risk of early death.
EAT MORE NUTS, BEANS, AND WHOLE GRAINS. Eating three servings of nuts per week improves life expectancy by 39%. Two-three servings of whole grains per day reduces the risk of early death by 20%. For every extra 20g of legumes we eat per day, our longevity increases by 6-8%. Aim for at least 100g a day.
EAT LESS MEAT. Longevity diets contain very little red meat. Some research shows the risk of early death directly increases with more red meat consumption. Try to eat meat sparingly, ie a palm sized serving, maximum three times per week.
CALORIES AND FASTING. Calorie restriction improves lifespan, while excess calories shorten life expectancy. The Japanese concept of hara hachi bu (eating until 80% full) is good. Fasting may also help us live longer healthier lives, ie time restricted eating or the 5:2 diet. Some people shouldn’t fast - please check with your doctor.
AVOID ULTRA-PROCESSED FOODS, LIMIT ADDED SUGAR AND ANIMAL PROTEIN. Ultra-processed foods (UPF) include most fast and pre-packaged foods. Eating more than four servings of UPF daily can increase the risk of early death by 62%. Added sugar and high amounts of animal protein increase hormones that reduce longevity (ie insulin and IGF-1), so should be limited.
QUIT SMOKING AND DRINK IN MODERATION. Smoking cuts around 10 years off your life and makes you three times more likely to die earlier. Limit alcohol to seven units per week for women, and 14 units per week for men.
MAKE FRIENDS. Here’s another reason to be grateful for your friends - strong social networks help us live up to 50% longer. Having just three close friends decreases our risk of early death by 200%. Happiness can help us live up to 18% longer – it switches on anti-inflammatory genes and even protects DNA from damage. People who are chronically stressed are around two – three times more likely to die early.
GET ENOUGH SLEEP AND KEEP MOVING. Sleeping less than six hours per night long term can shorten lifespan. Lack of exercise causes 10% of early deaths and just 30 minutes a day of moderate exercise improves life expectancy. Even 15 minutes a day can add three years to your life.
Marissa can teach you how to live a longer, healthier life in her Reboot Your Health course. Visit yourlifestylemedics.com for more details, and the full blog post on longevity.
