Many people only begin to contemplate their mortality and adopt a healthier lifestyle when they reach middle age - and the encouraging news is that it might not be too late. Recent research indicates that altering your diet in your 40s can still extend your lifespan.
A study, published in Science Advances, scrutinised the dietary habits of over 103,000 people from the UK Biobank across a decade to determine the impact of dietary changes. After examining five diets, they discovered one could add three years to the lives of those who modified their eating habits post-45.
The researchers analysed what participants consumed and then categorised them into five distinct healthy diets. These were:
the Mediterranean dietthe Diabetes Risk Reduction Dietthe DASH dieta plant-based dietthe Alternative Healthy Eating Index (AHEI) diet.
As the study progressed, 4,314 participants passed away, allowing scientists, based on their diets and genetic risk factors, to estimate the potential additional years gained by adhering to a specific diet, reports the Mirror.
According to Prevention, whilst the benefits varied depending on individual diets, it was found that all five diets could potentially add years to one's life - even if the changes were implemented in their mid-40s.
Alternate Healthy Eating Index-2010 - this diet aims to lower the risk of chronic disease. It grades foods and nutrients that predict chronic disease risk, with a higher score being better. Men following the AHEI gained an estimated 4.3 years while women gained an estimated 3.2 yearsAlternative Mediterranean diet - this examined the Mediterranean-style, plant-forward nutrition outside the Mediterranean region. It includes plenty of vegetables, fruits, nuts, whole grains, legumes, and fish, and limits red and processed meats. Men who followed this diet gained an estimated 2.2 years, while women gained 2.3 yearsPlant-based diet - vegetables, fruits, nuts, seeds, and legumes were the main components of this diet with less, but not completely eliminated, meat and dairy. Men following this diet gained an estimated 2.1 years, while women gained 1.9 yearsDASH - this eating plan aims to lower blood pressure, reduce cholesterol, and support overall health, including heart health. It mainly consists of vegetables, fruits, whole grains, lean protein, and low-fat dairy while limiting sodium, added sugars, and saturated fats. Men on this diet gained 1.9 years, while women gained 1.8 yearsDiabetes Risk Reduction Diet (DRRD) - this is aimed at preventing or managing type 2 diabetes, through meals based on high-fibre foods, along with healthy fats and lean proteins. It limits added sugars, refined carbs, and processed meat. Men on this diet gained three years, while women gained 1.7 years
The authors of the study stated: "Greater adherence to various healthy dietary patterns was consistently associated with a lower risk of all-cause mortality and longer life expectancy, regardless of longevity genes.
"Our results underscore the significance of adhering to healthy dietary patterns based on dietary recommendations for extending life expectancy, offering individuals the flexibility to adapt these dietary patterns according to their preferences and traditions."
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