Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death ( 46). Exercising more than 150 minutes per week is best, but even small amounts can help. Regular physical activity can extend your lifespan. What’s more, that number was 35% for those who exercised beyond this guidance ( 40).įinally, some research links vigorous activity to a 5% greater reduction in risk compared to low- or moderate-intensity activities ( 41). People who hit the 150-minute recommendation were 28% less likely to die early. It should come as no surprise that staying physically active can keep you healthy and add years to your life.Īs few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life ( 39).įurthermore, your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity ( 39).Ī recent review observed a 22% lower risk of early death in individuals over 60 who exercised - even though they worked out less than the recommended 150 minutes per week ( 40). SummaryĮating plenty of plant foods is likely to help you live longer and lower your risk of various common diseases. Overall, eating plenty of plant foods is likely to benefit health and longevity. Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings. However, other studies report either nonexistent or much weaker links - with the negative effects seeming specifically linked to processed meat ( 37, 38). ![]() What’s more, some research suggests that the risk of premature death and certain diseases increases with greater meat consumption ( 34, 35, 36). The same studies also report a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases ( 32, 33). These effects are attributed to plant foods’ nutrients and antioxidants, which include polyphenols, carotenoids, folate, and vitamin C ( 31).Īccordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of premature death ( 32, 33). ![]() Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may decrease disease risk and promote longevity.įor example, many studies link a plant-rich diet to a lower risk of premature death, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression, and brain deterioration ( 27, 28, 29, 30).
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