Recent research has shed light on how specific dietary changes could potentially lengthen your lifespan by up to 13 years. A 2022 study published in PLOS Medicine identified six key alterations to our eating habits that could significantly impact longevity.
Plastic surgeon and anti-aging expert Dr. Anthony Youn shared these findings in a TikTok video, emphasizing the potential for extending life by making simple adjustments to one’s diet. The six most impactful changes were highlighted, with a focus on the positive and negative effects of certain foods.
Starting with the sixth most beneficial change, increasing fish consumption for its healthy omega-3 fats was recommended. This was followed by reducing the intake of sugar-sweetened beverages, such as fizzy drinks, and increasing the consumption of nuts and seeds, known for their healthy fats and proteins.
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Additionally, cutting down on red and processed meats and increasing the intake of legumes, including beans, peas, and lentils, were identified as significant dietary improvements. The most crucial change highlighted was the incorporation of more whole grains such as buckwheat, oatmeal, and brown rice, while reducing refined grains like white rice and white pasta.
The study’s authors noted that transitioning from a typical Western diet to the “optimal diet” they outlined could have a more pronounced effect on men’s life expectancy than on women’s. Even adopting these dietary habits at age 20 could potentially increase life expectancy by over a decade for both genders.
Aligned with the principles of the Mediterranean diet, which is widely acclaimed as one of the healthiest globally, the recommended changes prioritize plant-based and whole foods, as well as healthy fats, while advising against excessive consumption of processed foods and red meat.
In conclusion, these findings highlight the significant impact of dietary choices on longevity and offer practical guidance for individuals seeking to enhance their overall health and lifespan through simple changes in their eating habits.