By MARK BAILEY
Improve your chances of winning life’s lottery with these simple diet and lifestyle upgrades, scientifically proven to help you live longer:
- What should I stop doing right now?
If you devour more meat than a T-rex, start swapping red meat and wors – which are high in saturated fats and carcinogenic compounds – for other protein sources such as chicken and nuts.
The Harvard School of Public Health has found that high consumption of beef and pork increases mortality from heart disease and cancer by 13%, with processed meats causing a 20% elevation in risk. If someone who has a 50% risk of dying in the next 25 years (routinely) replaces one serving of red meat each day with chicken, the risk is decreased to about 42%, and to about 40% if nuts replace red meat.
- What should I start doing right now?
Nudge up your fruit and veg intake from five to seven portions a day. “Most people don’t get even 10% of the nutrients an animal in the wild consumes, but micronutrients, phytochemicals and antioxidants are essential for immune function,” says Dr Joel Fuhrman, author of The End of Dieting. “A ‘nutritarian’ diet high in raw greens, nuts, seeds, beans and fruit is the most effective way to avoid heart disease, cancer and dementia and to push human longevity closer to 100 years old.”
- What sounds good for me, but isn’t?
Running a marathon or sweating through a spinning class may sound worthy, but there are easier ways to stay healthy. The World Health Organisation says that lack of physical activity is the fourth leading risk factor in global mortality, behind only high blood pressure, tobacco use and high blood sugar. Growing evidence suggests that what matters is not the intensity or duration of physical activity but its frequency. A 20-minute daily walk reduces mortality risk by 16-30%.
- What do scientists all agree is healthy?
There is universal recognition that a Mediterranean diet rich in olive oil, colourful veg, fresh fish, pulses and nuts can extend your life. One Spanish study revealed that a Mediterranean diet decreased the risk of heart attack and stroke by 30%.
- Where should I live to make it to 100?
Japan has the highest life expectancy in the world, with citizens expected to live until the age of 84. A Japanese diet – with lots of salmon, cabbage, spinach and bean sprouts – extends life expectancy. Move to the countryside, too. Studies show that rural folk live up to two years longer than city-dwellers, with lower rates of cancer, heart disease and stroke. A 2016 research paper suggests that living near green space delivers a 12% lower mortality risk due to enhanced mental wellbeing, reduced exposure to pollution, and more physical activity.
- Is my job literally killing me?
A study by Harvard Business School has shown that stressful workplaces can cause early death, with long hours increasing mortality risk by 20%. But that innocent swivel chair is the real killer: a study of 794577 people led by the University of Leicester showed that extended periods of sitting increases risk of diabetes, heart disease and early death. We can’t find you a better job, but we can solve the chair problem: a study by the University of Missouri proved that 10-minute walks during the day can reverse the harmful effects of sitting.
- What kind of lifestyle will help me live longer?
Unless you throttle each other in an argument over bin duties, being married actually helps you live longer. An American research project proved that the odds of mortality were 58% higher for unmarried individuals. Having kids can help too: a study of more than 322000 women across 10 countries led by Imperial College London showed that women who had children slashed their risk of dying by 20%. The experts believe it could be due to the accompanying hormonal changes which strengthen the heart and ward off cancer. Hobbies also extend life. A Swedish study has shown that the physical activity and mental wellbeing that stems from gardening and DIY reduces the risk of heart attacks and stroke by 27%.
- Is long life all about the mind?
Wandering around with a permagrin won’t protect you from a diet of doughnuts, but research published in the journal Aging showed that centenarians tended to be optimistic and outgoing.
Experts at University College London have found that optimists are less likely to suffer heart attacks, and are more likely to take advice about lifestyle changes on board, such as quitting smoking.
- Can superfoods keep me alive?
Goji berries, kale and the other A-list superfoods may deliver nutrients, but they aren’t magical elixirs for longer life. “The term ‘superfood’ has no scientific definition and is wrapped up in marketing,” warns James Collins of the Centre for Health and Human Performance. “The message is still to aim for a variety of colours and types, not to overconsume a few well-marketed products.”
- What life-prolonging scientific advances are on the horizon?
Research by Dr Valter Longo at the University of Southern California suggests that periodic fasting doesn’t just help you shift fat – it can trigger powerful natural regenerative processes that fight heart disease, slow ageing and lengthen life span. “Fasting activates the release of healthy stem cells which regenerate younger versions of organs and tissues.” — The Daily Telegraph
How to stay healthy: 10 killer questions
Improve your chances of winning life’s lottery with these simple diet and lifestyle upgrades, scientifically proven to help you live longer:
If you devour more meat than a T-rex, start swapping red meat and wors – which are high in saturated fats and carcinogenic compounds – for other protein sources such as chicken and nuts.
The Harvard School of Public Health has found that high consumption of beef and pork increases mortality from heart disease and cancer by 13%, with processed meats causing a 20% elevation in risk. If someone who has a 50% risk of dying in the next 25 years (routinely) replaces one serving of red meat each day with chicken, the risk is decreased to about 42%, and to about 40% if nuts replace red meat.
Nudge up your fruit and veg intake from five to seven portions a day. “Most people don’t get even 10% of the nutrients an animal in the wild consumes, but micronutrients, phytochemicals and antioxidants are essential for immune function,” says Dr Joel Fuhrman, author of The End of Dieting. “A ‘nutritarian’ diet high in raw greens, nuts, seeds, beans and fruit is the most effective way to avoid heart disease, cancer and dementia and to push human longevity closer to 100 years old.”
Running a marathon or sweating through a spinning class may sound worthy, but there are easier ways to stay healthy. The World Health Organisation says that lack of physical activity is the fourth leading risk factor in global mortality, behind only high blood pressure, tobacco use and high blood sugar. Growing evidence suggests that what matters is not the intensity or duration of physical activity but its frequency. A 20-minute daily walk reduces mortality risk by 16-30%.
There is universal recognition that a Mediterranean diet rich in olive oil, colourful veg, fresh fish, pulses and nuts can extend your life. One Spanish study revealed that a Mediterranean diet decreased the risk of heart attack and stroke by 30%.
Japan has the highest life expectancy in the world, with citizens expected to live until the age of 84. A Japanese diet – with lots of salmon, cabbage, spinach and bean sprouts – extends life expectancy. Move to the countryside, too. Studies show that rural folk live up to two years longer than city-dwellers, with lower rates of cancer, heart disease and stroke. A 2016 research paper suggests that living near green space delivers a 12% lower mortality risk due to enhanced mental wellbeing, reduced exposure to pollution, and more physical activity.
A study by Harvard Business School has shown that stressful workplaces can cause early death, with long hours increasing mortality risk by 20%. But that innocent swivel chair is the real killer: a study of 794577 people led by the University of Leicester showed that extended periods of sitting increases risk of diabetes, heart disease and early death. We can’t find you a better job, but we can solve the chair problem: a study by the University of Missouri proved that 10-minute walks during the day can reverse the harmful effects of sitting.
Unless you throttle each other in an argument over bin duties, being married actually helps you live longer. An American research project proved that the odds of mortality were 58% higher for unmarried individuals. Having kids can help too: a study of more than 322000 women across 10 countries led by Imperial College London showed that women who had children slashed their risk of dying by 20%. The experts believe it could be due to the accompanying hormonal changes which strengthen the heart and ward off cancer. Hobbies also extend life. A Swedish study has shown that the physical activity and mental wellbeing that stems from gardening and DIY reduces the risk of heart attacks and stroke by 27%.
Wandering around with a permagrin won’t protect you from a diet of doughnuts, but research published in the journal Aging showed that centenarians tended to be optimistic and outgoing.
Experts at University College London have found that optimists are less likely to suffer heart attacks, and are more likely to take advice about lifestyle changes on board, such as quitting smoking.
Goji berries, kale and the other A-list superfoods may deliver nutrients, but they aren’t magical elixirs for longer life. “The term ‘superfood’ has no scientific definition and is wrapped up in marketing,” warns James Collins of the Centre for Health and Human Performance. “The message is still to aim for a variety of colours and types, not to overconsume a few well-marketed products.”
Research by Dr Valter Longo at the University of Southern California suggests that periodic fasting doesn’t just help you shift fat – it can trigger powerful natural regenerative processes that fight heart disease, slow ageing and lengthen life span. “Fasting activates the release of healthy stem cells which regenerate younger versions of organs and tissues.” — The Daily Telegraph
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