Longevity diet and nutrition for longevity

Longevity: more than just genetics

What determines our life expectancy? And can actions like following a longevity diet really lengthen it?

Some people think longevity is mostly down to genetics, however your genes are just one piece of this complex puzzle. In fact, experts estimate that genetic factors only account for about 25% of the variation in human lifespan.(1) So, what else influences our chances of living a long and healthy life?

Firstly, our environment plays an important role. Factors like access to clean water, the availability of advanced medical care, and having a safe place to live all help to increase our life expectancy. Of course, just as we can’t change our genes, many of these issues are also outside of our control. But that doesn’t mean we’re entirely subject to the whims of fate.

Our lifestyle choices are hugely influential in both how long we live and how well we age. Everything from the food we consume to our levels of physical activity can affect the length of our lifespan. In addition, these factors will have an impact on how healthy and independent we are in our golden years.

That means there are plenty of things we can do to increase our chances of living to a ripe old age – and staying happy and healthy for as long as possible. One of the most important of these is eating well. Following a longevity diet could help lower your risk of a wide range of chronic medical conditions and premature death. This in turn enables you to live a more enjoyable and fulfilling life for longer.

So, what exactly is the best diet for longevity? And what other lifestyle changes can you make to maximise its benefits? Let’s get into the details.

The best diet for longevity

There are lots of different diets out there that claim to help increase your longevity. But which longevity diet is the most effective? Well, the answer could actually be several of them.

That’s because rather than following a strict longevity diet with meal plans and calorie counting, it’s more beneficial to adhere to a few key nutrition principles. These allow for some flexibility, meaning you’re able to create a longevity diet plan that suits your lifestyle and preferences.

We’ll discuss these central tenets in more detail below, but first let’s examine some of the diets that embrace them.

The Mediterranean diet

People have lauded this as one of the healthiest diets in the world for years, and with good reason. It’s based on the traditional diets of people living in Mediterranean countries like Spain, Italy and Greece. The Mediterranean diet is rich in fruit, vegetables, nuts, seeds, fish, whole grains, and legumes. Conversely, it contains little red meat, dairy, or processed food. Science suggests this longevity diet is particularly beneficial for the health of your heart.(2)

The plant-based diet

A vegan or plant-based diet involves only eating foods that come from plants. That means lots of fruit, vegetables, whole grains, legumes, nuts and seeds, but no meat, fish, eggs, or dairy products. Research indicates that veganism is an effective longevity diet because it has numerous positive effects on our health. These include reducing your risk of cancer, obesity, diabetes, and heart disease.(3)

The longevity diet

This is a set of guidelines developed by Professor Valter Longo, based on decades of research into ageing and nutrition. The longevity diet recommends following a mostly plant-based diet, but with the inclusion of fish. It emphasises the importance of consuming fruit, vegetables, nuts, beans, and olive oil.(4)

How to harness nutrition for longevity

You’ve probably noticed that the three diets described above have a lot in common. That’s no coincidence. Virtually every type of longevity diet follows the same general principles about what to eat and what to avoid.

The findings of studies into Blue Zones highlight this.(5) The Blue Zones are five regions of the world which have high concentrations of centenarians. Not only do their residents live longer than average, they also tend to remain healthy well into their old age.

Researchers discovered nine key principles they believe help explain why people in these areas enjoy exceptionally long and flourishing lives. Two of these ‘Power 9’ characteristics relate to food. One covers what people in Blue Zones eat, and the other relates to how they eat it. Together, these can form the basis of an effective longevity diet. Time to get into the specifics.

Related reading

• What are the best foods for health and longevity?
• Anti-inflammatory diet: what foods to eat?