Human life expectancy on a global scale has been increasing over time. However, the increase in longevity is not necessarily accompanied by a prolonged healthy life expectancy. Life expectancy in Western countries is around 85 years; however, “healthy life expectancy” is only 65 years. It is possible to prevent spending 20% of our lives in poor health and with limitations, as many of these limitations can be avoided or delayed by improving lifestyle choices. As we age, the risk of cognitive, cardiovascular, cerebrovascular diseases, cancer, and dependency-related illnesses increases. Therefore, creating beneficial routines as early as possible is of vital importance. Studies show that basic healthy habits such as not smoking, maintaining a healthy weight, engaging in 30 minutes of exercise daily, and following a predominantly plant-based diet can reduce disease risk by 80% (1), and these habits can add up to 14 years to your life (2) (3). In this way, we not only add more years to our lives but also add more life to our years. 

A Couple of Important Concepts to Start With 

What Does Epigenetics Tell Us? 

This field of science tells us that genes are expressed or not depending on circumstances and the environment. This includes factors such as diet, movement, stress, inflammation, infections, tobacco use, and carcinogens. These factors can initiate changes in the epigenome and activate or deactivate genes that may lead to future diseases such as cancer. In summary, epigenetics explains how lifestyle influences genes. It refers to the inheritance of gene expression patterns that are not determined by genetic sequences. Genes are expressed or not depending on specific environmental conditions, as mentioned earlier.  

Epigenetics act as the intermediary between the environment, lifestyle, and genes, highlighting the crucial role of education in disease prevention. The good news is that these changes are reversible. This means that lifestyle choices can also prevent disease-prone genes from ever activating. It is said that only 10-20% of diseases are dictated by our genes (4). This realisation removes a significant burden, as it shows that our genes do not determine our health — our healthy lifestyle habits do. And it is never too late to implement them. 

Another Interesting Factor: Telomeres 

Telomeres are DNA sequences located at the ends of chromosomes. Their length can be measured, and the shortening of telomeres signifies a shortened lifespan. Studies have shown that lifestyle habits such as diet and exercise influence telomere length. Smoking, obesity, stress, and high consumption of animal protein shorten these DNA sequences. On the other hand, exercise, fibre, and antioxidants found in plant-based foods help protect telomere length (5). 

Studies on Longevity and Lifestyle 

The Study of Blue Zones 

Let’s discuss the famous Blue Zones study, which investigates what the longest-living populations in the world have in common. The main habits shared by these populations include not smoking, leading a life centred around family and community, engaging in moderate physical activity, consuming legumes, and again, following a plant-based diet. It is also interesting to observe other common dietary factors in these populations, such as the consumption of beans, whole grains, soy, nuts, and turmeric — all food groups that are regularly included in a plant-based diet. 

Another Important Study Confirms This 

A meta-analysis (6) — which is a study of multiple studies — estimated that “[c]onsuming more legumes, whole grains, and nuts, while eating less red and processed meat, is the most effective way to increase life expectancy”. This is worth mentioning, as there is currently a widespread fear of carbohydrates without distinguishing between which types should be avoided. As seen in long-term studies, the consumption of whole carbohydrates is directly linked to longevity (7). 

The Adventist Health Study 

This was the largest study of its kind ever conducted (8), involving 96,741 participants. It concluded that a whole-food vegan diet offers protection against obesity, hypertension, diabetes, and cardiovascular disease mortality — some of the leading causes of non-infectious disease-related deaths worldwide, which become more prevalent as we age. 

Why Does This Incredible Protective Effect Occur? 

Simply put, our bodies are in a constant state of damage and repair. Unprocessed plant foods contain a high nutritional density, valuable fibre, phytosterols (which reduce cholesterol), anti-inflammatory compounds, and unique antioxidants. This nutrient cocktail strengthens the immune system and aids the repair of the body, protecting cells from oxidative damage, preventing telomere shortening, and inhibiting the activation of epigenomes that trigger diseases. 

Because of this, we should include a variety of plant-based foods in our diet, focusing on those that are as colourful and unprocessed as possible: 

• As a base, include whole grains and legumes daily. 

• Eat as many vegetables as possible, emphasising leafy greens and cruciferous vegetables (for example, broccoli, cauliflower, kale, cabbage, pak choi) due to their remarkable properties. 

• Three to four servings of fruit per day is ideal, with at least one serving of berries, as they contain the highest number of antioxidants. 

• Add seeds and nuts to your daily intake to obtain essential anti-inflammatory fats. 

• Incorporate spices and herbs into every meal, as they contain an incredibly high number of antioxidants in a small volume and enhance flavour, helping to reduce salt consumption. 

• Stay hydrated while providing additional nutrients by drinking green tea (preferably matcha, which contains up to 137 times more antioxidants than a regular tea) (9). If you prefer a caffeine-free option, try the colourful hibiscus infusion. 

• For an extra superfood boost, consider adding reishi or other medicinal mushrooms to your matcha tea. These mushrooms have defined anti-aging properties, primarily exerting their effects through antioxidation, immune modulation, and neuroprotection (10). 

Beyond Diet and Conclusion 

Beyond the crucial role of diet in longevity, studies consistently highlight other important factors such as avoiding smoking and exposure to toxins, moderating alcohol consumption, maintaining a healthy BMI (body weight relative to height), engaging in regular physical activity, and managing stress. 

For this reason, just as you plan your healthy meals, it is equally vital to prioritise exercise and rest in your routine. 

Start adopting habits today that will benefit your future — helping you maintain independence and freedom of movement, enjoy a fulfilling life feeling light and energetic, and know that you are doing the best for your health, the health of future generations, and the health of the planet.