About a year ago, three days after I turned 65, I had a health emergency that put me in the hospital for 10 days. My doctor and wife told me for years to lose weight and change my diet, but the stubborn 1950s neolithic man inside my head told me I didn't have a problem and I could eat whatever I wanted, which I did.
My time in the ICU caught my attention, so I followed a low-carb, low-cholesterol, low-fat and low-sugar diet. I have lost over 20 pounds. I feel better and have more energy. My vital signs have improved. Like many people who have had a similar experience, I began to explore the relationship between longevity and diet in depth after I got serious about living longer.
While overhauling my diet, I reviewed the literature on the relationship between longevity—a path I hadn't taken for most of my life—and healthy eating. Although I wasn't obese, didn't have high blood pressure and didn't smoke, I definitely had some metabolic issues that I needed to address.
With the addition of an exercise plan, I cut out most white bread, pasta, and rice. Then I cut back on meat and replaced it with fish and beans. I went from several beers a week to one a month. I cut out as much cholesterol as possible by avoiding processed meats and full-fat dairy products. Most of my new diet consists of vegetables and fruits.
And if you need another incentive, I've found another one that appeals to my quest to live longer and help the environment: recent research shows that low-meat, “Earth-friendly” diets are also good for the planet. Meat production is methane and carbon intensive, generating tons of greenhouse gases.
Growing vegetables and fruits is less impactful. The researchers found that “people who followed a more environmentally sustainable diet were 25% less likely to die over a follow-up period of more than 30 years compared to those who followed a less sustainable diet.”
Save me, save the planet. a great offer!
Did you follow a perfect diet? My doctor liked what he saw, but that's a tough question. I have a deep desire to stay out of the hospital, although there is one caveat to keep in mind: There are as many “health diets” as there are economic and behavioral theories.
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“Standard American Diet”
They come and go like pop songs and can make your head spin. However, most diet longevity studies criticize the Standard American Diet (SAD), which contributes to inflammation that may lead to diabetes, heart disease, strokes, and possibly Alzheimer's disease.
According to Houston Methodist Hospital, you probably know the usual suspects, from red and processed meats and refined “white” grains to snack foods and soft drinks.
Those who indulge in social anxiety disorder should eat more vegetables, fruits and whole grains. “Vegetables should make up the bulk of your meal,” recommends Kimberly Gomer, a licensed dietitian in Palm Beach, Florida, who has been working with clients and reviewing research for 25 years.
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She says SAD foods contribute to inflammation that can damage arteries and accelerate cell and DNA damage — and aging. While many may have a genome that is the blueprint for many diseases, diet plays a huge role in avoiding inflammatory diseases. “Genetics is what lights the fire, but lifestyle is what pulls the trigger,” Gomer points out.
Diet studies tell the story
There is always a strong debate about what constitutes an ideal diet, although healthy diets have many characteristics in common. An entire industry has made billions of dollars selling one approach or another.
The relationship between those who live longer than average in the “Blue Zones” and what they eat has some common threads:
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Considerable clinical evidence suggests a diet dominated by vegetables, legumes, fruits, nuts and whole grains, according to a recent meta-analysis published by the National Library of Medicine. “Switching from the typical diet to the optimal diet at age 60 would increase longevity estimates by eight years for women and 8.8 years for men; 80-year-olds would gain 3.4 years,” the study found.
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Most studies have found that reducing sugar, red meat, and processed foods is significantly associated with increased life expectancy. Eating more fish, unprocessed grains, beans and low-fat dairy products is usually recommended in life-extension diets.
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Lower food consumption, in general, has also been associated with longer lifespan. Devouring buffets and eating plates of food does not contribute to prolonging life. “There are also gains to be made from reducing consumption of certain foods, including red meat and processed meat, which have been consistently reported to be harmful,” Lifespan.io, a non-profit, reports. “Under this model, reducing consumption from average Western levels (100 grams and 50 grams per day, respectively) to zero gives an additional 1.6 years of life.
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Remember, you cannot rely exclusively on a diet to promote longevity. Other key factors cited in the research include adequate sleep, exercise, positive social relationships, and stress management. Well-established no-nos still include smoking, excessive stress, and drug and alcohol use, according to Medical Health Today.
No diet will cure your medical condition. Some may need to lose a lot of weight, while others may need to focus on lowering their blood sugar and bad (LDL) cholesterol. So a long-term diet may not always focus on weight loss.
Obesity and other conditions may be caused by what Dr. Peter Attia calls “metabolic imbalance.” Attia, author of Long Life: The Science and Art of Longevity, notes, “Not everyone who is obese is unhealthy, and not everyone who is metabolically unhealthy is obese. There is more to metabolic health than meets the eye.”
Instead of jumping headlong into a fad diet, try fine-tuning it using scientific evidence to see if specific dietary changes will add years to your life. Replacing plant foods such as beans, whole grains, nuts and fruits with processed junk food is a good start.
However, as you search for a healthy diet that will lengthen your life, you will be bombarded with highly promoted diet programs and plans. The best first step is to consult your doctor to see if your metabolic function is working well. If your doctor doesn't do this, discuss or explore healthy nutrition, find a doctor who does or seek the services of a licensed dietitian.
Finding a strong, healthy, long-lasting nutrition program will require work and uncomfortable adjustments because you have to break old habits. I miss hot dogs, white bread and pizza. But I reward myself with the positive feeling of having more energy and mental alertness.
Related: Will this “blue zone” disappear? Why might this 100-year-old center in Costa Rica be gone in 20 years?
Be consistent and stick to your goals. “If you can't stick to the plan, it's worthless,” Gomer points out.
john f. Wasik is the author of the book 19 booksis a regular contributor to Next Avenue and writes a newsletter called ““Refinement.”
This article is reprinted with permission from NextAvenue.org©2023 Twin Cities Public Television, Inc. all rights are save.
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