Post: Healthy Aging and Longevity

A plant-based diet provides key nutrients to support healthy aging and promote longevity. How Centenarians Eat

The Blue Zones are areas in the world, such as Loma Linda, California and Okinawa, Japan, that have the most centenarians, or people who live to be 100 years or older. These centenarians are not bed bound and riddled with disease, but are instead healthy, active members of their communities, living largely independently at that age. They have several healthy habits in common, known as the Power 9 , and when it comes to their eating habits, they eat mostly plants. In Loma Linda, fruit and vegetables make up 50% of what they eat, while in Okinawa nearly 80% of their daily calories come from rice and sweet potatoes. 1 Eating for Longevity

Certain foods have been shown to shorten life expectancy and increase the risk of chronic diseases which lowers quality of life. A meta-analysis published in the American Journal of Epidemiology reviewed the diets of over 5,750,000 million people. 2 Consuming high amounts of ultra-processed foods, sugar-sweetened and artificially sweetened beverages, processed meat, and red meat were linked to an increased risk of dying from all causes.

These are foods that are typically consumed in a Western diet. One study suggests that switching from a Western diet to a diet that is high in plant-based whole foods, such as whole grains, legumes, fruits, vegetables, and nuts for 20 years could increase life expectancy by more than a decade. 3

The source of dietary protein also has an impact on longevity. Replacing animal protein with protein from plants can reduce the risk of cardiovascular disease and from dying of any cause. 4

While the length of life is important, so is the quality. As people age, the risk of many chronic diseases increases. In part, this is due to age, but more importantly, it is due to a lifetime exposure to unhealthy foods and poor lifestyle habits. To learn more about how to prevent chronic disease through diet, visit our Health Topics page. Eating to Slow Down Skin Aging

Aging is due to […]

Healthy Aging and Longevity