Scientist says 6 habit changes 'can give 14 years extra life'

A leading nutrition expert has claimed that adopting just six key lifestyle habits could potentially extend someone's lifespan by up to 14 years. Dr Federica Amati, Nutrition Topic Lead at Imperial College London and Head Nutritionist at ZOE, outlined these changes during a recent interview. According to her, these modifications, ranging from diet and exercise to sleep and social interaction, can significantly influence health outcomes. The recommendations include focusing on nutrition, engaging in regular physical activity, ensuring adequate restorative sleep, managing stress effectively, avoiding harmful substances, and maintaining meaningful social connections. Dr Amati emphasized that while medical treatments like statins remain crucial, lifestyle adjustments can complement and enhance their effectiveness. Dr Amati pointed to long-term research supporting her claims. A study conducted by Harvard University tracked 123,000 participants over a period of up to 34 years. The findings indicated that individuals who adopted five low-risk lifestyle factors could anticipate living approximately 14 years longer if female and 12.2 years longer if male, compared to those who adhered to none. Additionally, data from the EPIC-Norolk study revealed that four basic healthy behaviors correlated with a fourfold reduction in mortality risk among 20,244 British adults. In explaining the role of diet, Dr Amati highlighted disparities in consumption patterns across different countries. She noted that nearly 60% of the calories consumed in the United States originate from ultra-processed foods, whereas in the UK the proportion is slightly lower at around 57%, and in Italy it stands at approximately 10%. She stressed that the issue lies with systemic factors rather than individual choices alone. Dr Amati has also referenced previous studies suggesting that improving one's diet according to standard nutritional guidelines can add up to six years to life expectancy. When following a Mediterranean-style diet rich in fruits, vegetables, legumes, nuts, and seeds, the potential gain increases to between 10 and 11 additional years, particularly for those starting at age 40. However, she cautioned that these benefits diminish with age, noting that even at 70, improvements in diet might still contribute up to six years of increased lifespan. As people age, their bodies undergo physiological changes that affect nutrient absorption and utilization. Dr Amati mentioned that typically, individuals experience heightened insulin resistance, impacting the body's ability to efficiently process nutrients. This leads to recommendations for increased protein intake among older adults. While the recommended amount increases marginally, from about 0.83 grams per kilogram of body weight to possibly 1 gram, she warned against neglecting proper nourishment, as malnutrition and dehydration can lead to more serious consequences. To support healthier aging, Dr Amati suggested incorporating nutrient-dense foods into meals, such as plant-based proteins, eggs, and oily fish. She encouraged preparing flavorful dishes like soups and stews to ensure that older individuals receive essential nutrients through enjoyable and satisfying meals.