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Life-extension, improved healthspan: Diet, Exercise, Omega-3, Vitamin D - many studies

Summary - approximate

cost per year
/year extended
Good diet$300010 years$300/year
5 years?$2000/year
assume $10/hour
Omega-3$300 8 years?$37/year
Vitamin D$203 years$7/year

Optimized diet adds 8 years to 60 year-old women - March 2022

Estimating impact of food choices on life expectancy: A modeling study
PLOS x https://doi.org/10.1371/journal.pmed.1003889
Lars T. Fadnes ,Jan-Magnus Økland,Øystein A. Haaland ,Kjell Arne Johansson

Interpreting and utilizing the findings of nutritional research can be challenging to clinicians, policy makers, and even researchers. To make better decisions about diet, innovative methods that integrate best evidence are needed. We have developed a decision support model that predicts how dietary choices affect life expectancy (LE).

Methods and findings
Based on meta-analyses and data from the Global Burden of Disease study (2019), we used life table methodology to estimate how LE changes with sustained changes in the intake of fruits, vegetables, whole grains, refined grains, nuts, legumes, fish, eggs, milk/dairy, red meat, processed meat, and sugar-sweetened beverages. We present estimates (with 95% uncertainty intervals [95% UIs]) for an optimized diet and a feasibility approach diet. An optimal diet had substantially higher intake than a typical diet of whole grains, legumes, fish, fruits, vegetables, and included a handful of nuts, while reducing red and processed meats, sugar-sweetened beverages, and refined grains. A feasibility approach diet was a midpoint between an optimal and a typical Western diet.

A sustained change from a typical Western diet to the optimal diet from age 20 years would increase LE by more than a decade for women from the United States (10.7 [95% UI 8.4 to 12.3] years) and men (13.0 [95% UI 9.4 to 14.3] years).
The largest gains would be made by eating more legumes (females: 2.2 [95% UI 1.1 to 3.4]; males: 2.5 [95% UI 1.1 to 3.9]), whole grains (females: 2.0 [95% UI 1.3 to 2.7]; males: 2.3 [95% UI 1.6 to 3.0]), and nuts (females: 1.7 [95% UI 1.5 to 2.0]; males: 2.0 [95% UI 1.7 to 2.3]), and less red meat (females: 1.6 [95% UI 1.5 to 1.8]; males: 1.9 [95% UI 1.7 to 2.1]) and processed meat (females: 1.6 [95% UI 1.5 to 1.8]; males: 1.9 [95% UI 1.7 to 2.1]).

Changing from a typical diet to the optimized diet at age 60 years would increase LE by 8.0 (95% UI 6.2 to 9.3) years for women and 8.8 (95% UI 6.8 to 10.0) years for men, and 80-year-olds would gain 3.4 years (95% UI females: 2.6 to 3.8/males: 2.7 to 3.9). Change from typical to feasibility approach diet would increase LE by 6.2 (95% UI 3.5 to 8.1) years for 20-year-old women from the United States and 7.3 (95% UI 4.7 to 9.5) years for men. Using NutriGrade, the overall quality of evidence was assessed as moderate. The methodology provides population estimates under given assumptions and is not meant as individualized forecasting, with study limitations that include uncertainty for time to achieve full effects, the effect of eggs, white meat, and oils, individual variation in protective and risk factors, uncertainties for future development of medical treatments; and changes in lifestyle.

A sustained dietary change may give substantial health gains for people of all ages both for optimized and feasible changes. Gains are predicted to be larger the earlier the dietary changes are initiated in life. The Food4HealthyLife calculator that we provide online could be useful for clinicians, policy makers, and laypeople to understand the health impact of dietary choices.
 Download the PDF from VitaminDWiki
Why was this study done?

  • Food is fundamental for health, and globally dietary risk factors are estimated to cause 11 million deaths and 255 million disability-adjusted life years annually.
  • The Global Burden of Diseases, Injuries, and Risk Factors study (GBD) provides summary measures of population health that are relevant when comparing health systems but does not estimate the impact of alterations in food group composition and respective health benefits.
  • The EAT–Lancet commission did present a planetary diet, but it gives limited information on the health impact of other diets, and few people are able to adhere to strict health maximization approaches.

What did the researchers do and find?

  • Our modeling methodology using meta-analyses, data from the Global Burden of Disease study and life table methodology showed that life expectancy (LE) gains for prolonged changes from typical Western to optimizing diets could translate into more than a decade for young adults.
  • The largest gains would be made by eating more legumes, whole grains and nuts, and less red and processed meat.
  • For older people, the gains would be smaller but substantial. Even the feasibility approach diet indicates increased LE by 7% or more for both sexes across age groups.

What do these findings mean?

  • The online Food4HealthyLife calculator (https://food4healthylife.org/) enables the instant estimation of the effect on LE of a range of dietary changes.
  • Understanding the relative health potential of different food groups could enable people to make feasible and significant health gains.
  • The Food4HealthyLife calculator could be a useful tool for clinicians, policy makers, and laypeople to understand the health impact of dietary choices.

Graphical Summary

Jan 2024 issue of Life Extension Magazine

41+ VitaminDWiki pages with LIFE-EXTENSION etc in the title

This list is automatically updated

Items found: 47
Title Modified
5% of the world consumes 55% of the prescription medications while lifespan is decreasing (US) – March 2024 19 Mar, 2024
Low Vitamin D is one reason for shorter lifespan amoung the poor - Dec 2023 22 Jan, 2024
Increase life expectancy by 2 years if double Vitamin D levels – Grant July 2011 22 Jan, 2024
High Omega-3 index increases longevity, even among smokers - Patrick Jan 2024 17 Jan, 2024
Extending Health Span is a better goal than extending Lifespan -July 2021 01 Jan, 2024
16 Longevity books compared in a video - Dec 2023 20 Dec, 2023
Possible large Vitamin D intervention trial to increase longevity in Saudi Arabia etc. 10 Dec, 2023
Life-extension, improved healthspan: Diet, Exercise, Omega-3, Vitamin D - many studies 09 Dec, 2023
The Longevity and Brain Benefits of Vigorous Exercise - Patrick video Dec 2023 05 Dec, 2023
The ONE Supplement All Longevity Experts Are Taking (Magnesium) - video and transcript Dec 2023 03 Dec, 2023
Longevity experts take Vitamin D, Omega-3, and Magnesium - Patrick video Sept 2023 10 Nov, 2023
How Vitamin D, Omega-3s, and Exercise May Increase Longevity - Patrick Nov 2023 10 Nov, 2023
Live 24 years longer if have 8 habits (survey of 700,000 veterans) - July 2023 17 Oct, 2023
Live 14 years longer with healthy lifestyle (2 years longer if good vitamin D) – Dr. Greger Oct 2019 22 May, 2023
Longevity and healthspan increased by Vitamin D - many studies 06 Apr, 2023
US Life expectancy is short and getting shorter 27 Mar, 2023
Magnesium Role in Health and Longevity - many studies 18 Oct, 2022
Vitamin D appears to keep telomeres long (longer life) – Jan 2021 20 May, 2022
Vitamin D might increase lifespan – clinical trial with 5,000 mice - June 2021 06 Jun, 2021
Telomeres for a Longer, Healthier Life - book mentions vitamin D - 2010 18 Dec, 2020
Live 7 years longer free of major disease if eat well, not smoke, not obese, moderate drink and exercise (100,000 people) – Jan 2020 22 Feb, 2020
Vitamin D extended C.elegans life by about 30 percent – Oct 2016 13 Jan, 2020
Vitamin D 5,000-8,000 IU and Omega-3 2.5 grams– Life Extension Nov 2019 19 Oct, 2019
Vitamin D predicts good health and long life in seniors, review of 20 cohort studies – Oct 2019 06 Oct, 2019
Longevity expert (Sinclair) supplements include Vitamin D, Vitamin K, and Resveratrol – Sept 2019 30 Sep, 2019
Live longer if have strong life purpose – JAMA May 2019 04 Jun, 2019
Lifespan and healthspan extension by resveratrol - Jan 2015 28 Apr, 2019
Telomeres (which extend life) appear to be extended by Vitamin D - March 2015 01 Feb, 2019
Sleep half hour longer if OK level of Vitamin D (2-year olds) – April 2018 15 Oct, 2018
Healthspan is more important than Lifespan – JAMA Oct 2018 02 Oct, 2018
Pancreatic Cancer – live a year longer if have high vitamin D and good Vitamin D Receptor – Aug 2018 15 Aug, 2018
Back and leg pain lasts a year longer if low vitamin D – April 2017 30 Jul, 2017
Centenarians have good Vitamin D Receptors (longevity is also increased by higher Vit D levels) – Aug 2016 24 Jul, 2017
Avoiding the sun reduces lifespan by 2 years (smoking reduces lifespan by 10 years) – March 2016 09 Jun, 2017
Sunbathing (vitamin D) increases lifespan in Sweden by about 1 year – March 2016 09 Jun, 2017
Vitamin D extends lifespan about 60 percent (for worms in a lab) – Oct 2016 26 Oct, 2016
Off topic - Book reading seniors lived 2 years longer 08 Sep, 2016
Taking vitamin D extends life - 56 trials with 100,000 people - Dr. Greger video July 2016 02 Jul, 2016
Colon cancer patients with high vitamin D live 1 year longer – June 2015 08 Apr, 2016
Micronutrients, methylation, epigenetics, longevity podcast by Rhonda Patrick and Tim Ferriss - June 2015 22 Jun, 2015
Autism and Vitamin D - Dr. Cannell in Life Extension Mag - Jan 2014 22 Dec, 2013
Life extension and health improvement: Calico (Google) and perhaps Vitamin D 22 Sep, 2013
Overlooked Importance of Vitamin D Receptors – Life Extension Mag. Aug 2013 21 Jul, 2013
Off topic: Special issue on Longevity in the Journal Nature - free text Dec 2012 07 Dec, 2012
Off Topic – Light exercise extend life by 4.5 years – perhaps more than vitamin D – Nov 2012 14 Nov, 2012
If you have inherited longevity genes you can take 200 IU less vitamin D - Nov 2012 09 Nov, 2012
Every hour of TV watched reduces your lifespan by 22 minutes – Aug 2011 26 Aug, 2011

VitaminDWiki - Exercise and Vitamin D are synergistic - many studies 66+

VitaminDWiki - What is the easiest way to get healthy: Vitamin D, Healthy Food, or Exercise

Importance to Health VDW10426

A few great items by Dr. Greger

Attached files

ID Name Comment Uploaded Size Downloads
20459 Life Extension.png admin 09 Dec, 2023 83.43 Kb 66
20458 food choices on life expectancy_CompressPdf.pdf admin 09 Dec, 2023 411.38 Kb 36