Uncle Lin is a Hakka family in Guangdong, who likes heavy food, especially salty food. If one day the food is bland and the saltiness is missing, he will feel that the day has been wasted.
Daughter Xiaoqian is worried about his eating habits: Abba, eating too much salt leads to a large number of deaths every year, I saw scientists develop longevity recipes a few years ago, or you can change your habits and prolong your life!
Uncle Lin scoffed: Just live for a few more years, I would rather eat happily and live happily, why do you live for so long?
"It can extend its life by 11 years! Who doesn't want to live 11 more years! ”
Xiaoqian is right, Uncle Lin was also moved when he heard "11 years of life extension", and couldn't help but wonder, what kind of diet is so amazing that it can make people live for more than ten years?
1. Changing the diet to a healthy mode can prolong life for 11 years
A study published in The Lancet showed that in 2017,Unhealthy diets have led to 11 million deaths and 25.5 billion people are disabled
Too much sodium, too little whole grains, and too little fruit are the main culprits for longevity.
On the other hand, if you can switch to a healthy diet, you can prolong the lives of these people.
As a result, Public Health England and the UK** developed Eatwell guidelines to encourage people to follow this dietary pattern. But the headache is that there are less than 01% of Brits follow this guideline.
So the research team decided to start a studyWhat would happen if everyone could follow the Eatwell guidelines?
The research team developed a model that can be used to measure the gain in life expectancy after switching from an "unhealthy diet" to a "dietary pattern recommended by the Eatwell guidelines." They collected 467354 participants from UK Biobank and divided the participants into 5 groups based on different food groups.
After analysis, it was found thatThe most mortal and unhealthy dietYes:Do not eat or consume small amounts of whole grains, fruits and vegetables, nuts, legumes, fish, dairy products such as milk, and white meat, andHigh intake of processed meats, eggs, refined grains, and sugary beverages.
WhileHealthy, longevity-related eating patternsIt is ingested in moderationWhole grains, fruits, fish, and white meat；Consume moreDairy, vegetables, nuts and legumes；Relatively low intakeEggs, red meat, and sugary drinks；andEat less refined carbs and processed meats
In all food types,The strongest positive correlation between sugar-sweetened beverages and processed meats and all-cause mortality was strongest, while the positive correlation between whole grains and nuts and all-cause mortality was the weakest. That said, people who regularly drink sugary drinks and love processed meats will have a greater mortality rate, and people who regularly eat whole grains and nuts will be able to live longer.
People at 40 years of age, who switched from a moderate diet to a macrobiotic eating pattern, had a 3% increase in life expectancy for both men and women4 and 31 year. Adjusting from an unhealthy eating pattern to the one recommended by the Eatwell guidelines will increase life expectancy by 8 for men and women, respectively9 years and 86 years, 70 years of life expectancy will increase by 40 years and 44 years.
It is worth mentioning that the model is inChineseThe assessment is shown if you canFrom the age of 20Optimize your eating pattern by eating more legumes, whole grains and nuts, and less red and processed meatsLife expectancy will increase by 12 for men and women, respectively9 years old and 106 years old; From the age of 40, life expectancy increased by 120 years old and 102 years old.
Taken together, we can see that following the dietary pattern recommended by Eatwell guidelines can increase life expectancy, and the earlier the change, the longer life expectancy can be extended. Therefore, eating more whole grains and nuts and reducing the intake of sugary drinks and processed meats can help us increase our life expectancy.
2. Why do sugary drinks and processed meat shorten lifespan?
So why do sugary drinks and processed meats hinder our life expectancy?
1. Causes inflammation
High-sugar, high-carbohydrate foods are pro-inflammatory foods. When we consume too many high carbohydrates such as fine or high-sugar staple foods, it will stimulate the expression of inflammatory molecules, as well as foods such as red meat and processed meats, which will produce a large number of harmful substances including N-nitroso compounds, polycyclic aromatic hydrocarbons and heterocyclic amines during the production process, excessive consumption will increase the body's oxidative stress level and produce inflammatory reactions, such as smoked meat, barbecue, ham, bacon, etc.
2. Cause cancer
In June 2022, a study published in Recent Developments in Nutrition found that women who drank more than one serving of sugar-sweetened beverages per day compared to women who drank no more than three sugar-sweetened beverages per month, the risk of liver cancer increased by 78%.。Long-term intake of high-sugar foods can easily lead to obesity and insulin resistance, leading to an increased risk of tumors. Processed meat is classified as a Class I carcinogen by the World Health Organization's International Agency for Research on Cancer. Both of these are predisposed to the development of cancer.
3. Cause diabetes
Processed meat can also contribute to the development of diabetes.
A study by the Harvard School of Public Health, published in the American Journal of Clinical Nutrition, found that consuming 50 grams of processed red meat per day increased people's risk of diabetes by 51%.
A study conducted by the Chinese Center for Disease Control and Prevention and American scholars using Chinese health and nutrition data from 1991 to 2011 found that:There are 2.8 million, 1.8 million and 500,000 cases of diabetes that can be attributed to increased intake of processed meat, red meat and sugary drinks.
3. The most effective longevity diet pattern for the elderly in China
In October 2023, researchers from the Chinese Center for Disease Control and Prevention published a study in The Lancet Ageing Health**
Adhering to a healthy lifestyle of non-smoking, drinking less alcohol, being physically active, and eating a healthy diet can greatly reduce the risk of death and prolong life, even for individuals with high genetic risk.
Researchers were invited from 23 provinces of our country36,164 seniors aged 65 years and overQuestionnaires were filled out as participants and divided into three groups: unhealthy, moderate, and healthy, and then 11 lifespan genes of 9,633 participants were analyzed, and divided into "longevity gene" group and "short-life gene" group.
The study found that compared to an unhealthy lifestyle,Participants in the healthy lifestyle group had a 44% lower risk of all-cause mortality.
In the group of "short-lived genes,Healthy lifestyles had a 7% lower mortality rate than those with unhealthy lifestyles28%, with a 5. mortality reduction in the low genetic risk group51%。
Transitioning from an unhealthy lifestyle to a healthy lifestyle, the "longevity gene" group increases life expectancy by 3In 84 years, the life expectancy of the "short-lived gene" group increased by 435 years. Active exercise has the greatest impact on reducing mortality.
That is to say,It's too late to start changing your unhealthy lifestyle in your later yearsIn addition, a healthy lifestyle reduces mortality and can reduce mortality even more if you exercise regularly.
In the study of healthy diets, a study published in Nature Aging in March 2022 was conducted in a study of 1Long-term follow-up data of more than 30,000 elderly people in China found that:
A healthy plant-based diet pattern with a potentially positive effect on longevity in the elderly population! So what is a healthy plant-based eating pattern? We can eat more whole grains, fruits, fresh vegetables, legumes, garlic, vegetable oils, nuts, and tea.
It is recommended that you add some whole grains to your existing dietCut back on delicate staple foods such as polished rice noodles；Cook on low heat with vegetable oilEat more white meat and cut back on processed meats such as red meat；Eat more soy products and vegetables, as well as fruits, nuts, and milk in moderation; The cooking method is as simple as possibleIt is recommended to steam, boil, and shabu, and eat less fried, fried, and baked.
Finally, it is recommended that everyone eat more whole grains and whole grains, reduce unhealthy diets, and follow a healthy eating pattern to allow the body to function better.
References: 1] "This dietary pattern can prolong life by 8+ years!" Nature: More than 460,000 people have revealed the "secret of longevity", but there is one thing to note. Swagpp Metz Medicine. 2024-01-30
2] "The Macrobiotic Diet is Coming! Nature sub-journal: Eat like this, or extend your life by 11 yearsMedica Novy. 2024-02-09
3] "China Disease Control and Prevention has analyzed 360,000 people discovered: Develop these 4 good habits so that you can prolong your life for 4 years! 》.Health Times. 2023-10-17
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