A new study published in Nature Food (20 Nov 2023) adds to what we know to be true – that eating a healthy diet can add years to your life. This study goes even further, which is true even if you change your ways in middle age! The researchers from the UK followed nearly a half-million people over a period of years. And the findings? The longevity gains were substantial! If a person changes from an unhealthy to a healthy diet in their 40s, more than a decade of longevity is gained. Longevity gains decrease as older people are when they change their diet, but the gains are still substantial, even into the 70s!

What is “unhealthy”?

• Regularly eating processed sugars.
• Routinely drinking sweetened beverages.
• Eating processed and packaged foods.
• Eating foods prepared with seed oils.

The biggest enemies when it comes to diet are sugar, processed seed oils, and processed and pre-packaged foods. These all are associated with obesity, diabetes, cardiac disease, and cancer.

And a “healthy” diet? Think ‘whole foods! Nuts, fruits, and whole grains are all connected with longer life spans. Beans, along with a variety of vegetables of all different colors. Oils like olive and peanut oil are “healthy” oils for cooking and dressing food. Fish and seafood are a great source of protein, vitamins, and healthy oils. So are eggs. Well-sourced meat is ok, but not as a staple. Dairy foods like milk and cheese are good when the rest of the diet is balanced. Foods that are well-sourced, organic, unpackaged, not industrially prepared, and free of additives and pesticides are always the best choices.

And what diet incorporates all of this? The Mediterranean Diet is long known for its health benefits, especially in terms of disease prevention and longevity. Blue Zone areas all incorporate elements of this diet, which is based on vegetables, beans, nuts, fruits, whole grains, high-quality olive oil, seafood, and moderate amounts of meat. These are all locally sourced whole foods. However, despite decades of sensible, balanced nutrition, it can be hard to maintain.

Whether you are 40 or 70, changing your diet is all the medicine you need to help your body get healthy, stay healthy, and live longer.