By Dr. Baker (ND)
Believe it or not, there are thousands of studies looking into how nutrition, hormones, metabolism, medications, and supplements all play a part in a person's risk of mortality. Many studies suggest certain therapies can lower that risk. But wait, are these studies suggesting that mortality is something we can dodge forever? Okay - not exactly. These studies compare groups of people. For example, say one group is taking vitamin D and the other is the group not taking vitamin D. Then they look at how many people avoid mortality in the vitamin D group compared to how many avoid mortality in the other group, within a specific time frame. This gives us an idea of how different factors and therapies affect longevity.
Longevity can be influenced by various lifestyle and dietary factors, including nutrient intake, hormone regulation, and daily habits. Here’s a deep dive into evidence-based strategies, focusing on foods, nutrients, hormones, and lifestyle factors that promote longevity.
1. Longevity-Boosting Foods
Certain foods are packed with nutrients and compounds that promote health, reduce inflammation, and support bodily functions. These foods have been shown to lower the risk of premature death by influencing everything from cardiovascular health to inflammation levels.
Chili Peppers: Regular consumption is associated with a 13% reduction in mortality risk (2023). Capsaicin, the active compound in chili peppers, has anti-inflammatory properties, which likely contribute to this benefit.
Turmeric: Known for its anti-inflammatory properties due to the compound curcumin, turmeric has been linked to a 10% decrease in mortality risk (2019).
Saffron: This spice, rich in antioxidants, may reduce mortality risk by 15% (2019).
Olive Oil: Olive oil is a cornerstone of the Mediterranean diet and is associated with an 11% reduction in mortality risk. Its high levels of healthy monounsaturated fats and antioxidants are believed to support heart health and longevity (2022).
Soy Intake: Soy contains isoflavones, which are linked to heart health and reduced inflammation, and it has been found to lower all-cause mortality by 10% (2019).
Mushroom Intake: Mushrooms are high in antioxidants and may reduce mortality risk by 6%, particularly by supporting immune health (2021).
2. Drinks That Promote Longevity
Beverages like coffee and green tea are not only rich in antioxidants but also provide other health benefits, such as reducing inflammation and supporting cardiovascular function. These drinks can play a crucial role in extending lifespan.
Coffee (Men): Men who regularly drink coffee have a 24% lower risk of death, likely due to the beverage’s antioxidant and anti-inflammatory properties (2022).
Coffee (Women): Women benefit even more, with a 28% lower risk of death from all causes (2022). Coffee is rich in compounds like polyphenols, which may protect cells from damage.
Green Tea: Known for its rich polyphenol content, particularly catechins, green tea drinkers experience a 20% reduction in mortality risk (2015).
Tea: Regular black tea consumption, though not as potent as green tea, is linked to an 8% reduction in mortality risk (2020).
3. Dietary Patterns for Longevity
Certain dietary patterns, rather than individual foods, provide comprehensive health benefits. Diets rich in whole foods, fibers, and plant-based proteins have been associated with reduced mortality rates due to their overall nutritional density and anti-inflammatory properties.
Mediterranean Diet: This diet, rich in olive oil, fish, fruits, and vegetables, has been found to reduce mortality risk by 10%. Its focus on healthy fats, lean proteins, and fresh produce supports heart health and reduces inflammation (2019).
High-Fiber Diet: Fiber promotes gut health and lowers cholesterol, helping to reduce mortality by 16% (2019).
Low Inflammation Diet: Chronic inflammation is linked to many diseases, and a diet focused on reducing inflammation can lower the risk of death by 48% (2016).
High Plant Protein Diet: Replacing animal protein with plant-based sources is associated with an 8% reduction in mortality risk, likely due to lower cholesterol and reduced inflammation (2020).
4. Fat Intake and Longevity
The types of fats in your diet can significantly influence longevity. Healthy fats, such as omega-3s and polyunsaturated fats, support heart health and reduce inflammation, while trans fats can have the opposite effect, increasing disease risk.
Omega-3 Fatty Acids: A diet rich in omega-3s from fish or supplements lowers mortality risk by 14%. Omega-3s reduce inflammation and support brain and heart health (2017).
Polyunsaturated Fats: Increasing polyunsaturated fat intake by 5% reduces mortality by 7% due to its heart-protective effects (2021).
Trans Fats: These harmful fats, often found in processed foods, increase mortality risk by 34%, highlighting the importance of eliminating them from your diet (2015).
5. Supplements and Longevity
While a healthy diet is essential, certain supplements can provide additional health benefits, particularly for individuals with specific deficiencies. These supplements have been shown to support heart health, reduce inflammation, and lower mortality risk.
Vitamin D: Long-term supplementation of vitamin D is associated with a 6% reduction in mortality risk, especially in individuals with low baseline levels (2013).
Selenium & CoQ10: In selenium-deficient individuals, combining selenium with CoQ10 has been found to reduce mortality risk by 48%, particularly for heart disease (2016).
6. Nutrients in Blood and Longevity
The levels of certain nutrients and biomarkers in your blood can significantly impact your mortality risk. Monitoring these markers can offer insights into your overall health and help guide nutritional interventions.
Blood Vitamin C: Higher levels of vitamin C in the blood can reduce mortality risk by 39%, as it helps protect cells from oxidative damage (2003).
Blood Carotenoids: Having high levels of total carotenoids in the blood is linked to a 40% lower mortality risk, as these compounds reduce inflammation and support immune function (2018).
Blood Zinc: Adequate zinc levels reduce mortality risk by 14%, as zinc is vital for immune health and reducing inflammation (2018).
Blood Selenium: Higher selenium levels reduce cardiovascular mortality by 38% in selenium-sufficient individuals, emphasizing the importance of maintaining optimal selenium levels (2016).
NLR (Neutrophil to Lymphocyte Ratio): A higher NLR, a marker of inflammation, is associated with a 43% increase in mortality risk. Maintaining an NLR of 1.65 is linked to the lowest mortality rates (2021).
This is just a small subset of all the different nutrients that have been shown to affect longevity. Our clinic can complete a comprehensive nutrient panel that looks at all nutrients that have been found to be related to longevity.
7. Hormones and Longevity
Hormones play a critical role in the aging process, influencing metabolism, muscle mass, and overall health. Maintaining balanced hormone levels can support longevity and reduce disease risk.
Testosterone Deficiency: Low testosterone levels, particularly in men, are associated with a 35% increased risk of death. Maintaining adequate testosterone supports muscle mass, metabolism, and cardiovascular health (2011).
Fasting Insulin: Higher fasting insulin levels can increase mortality risk by 13%, even in non-diabetics. Insulin resistance is linked to obesity, heart disease, and diabetes (2017).
Subclinical Thyroid Disease: Treating subclinical hypothyroidism in individuals under 65 years can reduce mortality risk by 50%, particularly by improving metabolic function (2021).
8. Hours of Sleep and Longevity
Sleep plays a vital role in maintaining overall health and longevity. However, both too little and too much sleep can negatively affect mortality risk. Research suggests that there is an optimal range for sleep duration that maximizes health benefits.
Less than 4 hours of sleep: Sleeping less than 4 hours a night is associated with a 46% increase in mortality risk, likely due to the negative effects of sleep deprivation on immune function, metabolism, and cardiovascular health (2021).
5 hours of sleep: This duration of sleep is linked to a 22% increase in mortality risk, as it may not provide sufficient recovery for the body (2021).
6 hours of sleep: Though better than shorter sleep, 6 hours of sleep is still linked to a 10% increase in mortality risk (2021).
7 hours of sleep: Considered the optimal amount for many individuals, 7 hours of sleep is associated with the lowest mortality risk (2021).
8 hours of sleep: Surprisingly, sleeping 8 hours a night is linked to a 22% higher mortality risk, possibly due to underlying health issues in long sleepers (2021).
9 hours of sleep: Extended sleep duration is associated with a 41% increase in mortality risk (2021).
10 hours of sleep: Having 10 or more hours of sleep per night can double the mortality risk, suggesting that excess sleep may be a marker of underlying health problems (2021).
9. Lifestyle Choices for Longevity
Daily lifestyle choices such as exercise, exposure to sunlight, and physical activity can significantly affect lifespan. Adopting an active lifestyle and getting regular exposure to sunlight are crucial components of a longevity-focused routine.
Exercise: Regular physical activity reduces mortality risk by 67%, making it one of the most powerful interventions for promoting longevity. Exercise supports cardiovascular health, maintains muscle mass, and helps regulate metabolism (2021).
Sunlight Exposure: Moderate sunlight exposure is associated with a 50% reduction in mortality risk compared to no sunlight exposure. Sunlight supports the production of vitamin D and regulates circadian rhythms, both of which are critical for long-term health (2016).
Muscle Mass: In elderly individuals, higher muscle mass is linked to a 9% lower mortality risk, highlighting the importance of maintaining physical strength (2016).
Step Counts: Physical activity, as measured by daily step counts, can significantly reduce mortality risk. Walking 5,801 steps per day lowers mortality risk by 40%, while walking 10,901 steps reduces it by 53% (2022).
Conclusion
By making strategic choices around diet, supplement use, nutrition, physical activity, sleep, and hormone regulation, research suggests you can significantly reduce your mortality risk and improve your longevity. These strategies offer practical ways to enhance your health and well-being over the long term.
Always consult with your healthcare provider before making major changes to your lifestyle or starting new supplements, especially when dealing with hormone levels or nutrient deficiencies.
This post really just scratches the surface when it comes to longevity. Dr. Baker (ND) has pulled together research on hundreds of factors that affect a person’s longevity. Our clinic can complete a comprehensive panel of metabolic, toxic, hormonal, and nutritional factors that have been shown to be related to a person’s longevity. Much of the research has shown that specific levels of these nutrients are associated with the greatest longevity. That level is sometimes near the bottom, the top or near the middle of the reference range. It is rarely straight forward, which is why it is best to use research on longevity to determine optimal blood values.
Dr. Baker (ND) will help test and interpret your blood results. Afterwards he can give tailored advice that targets the most significant deficiencies or imbalances first. In contrast, if no testing is completed, then it is difficult to determine which factors should be addressed first. Everyone is different and everyone absorbs various nutrients differently. Some people are more genetically susceptible to certain nutritional and hormonal imbalances.
Some nutrients can build up in the body to toxic levels. Testing can help monitor blood levels to prevent accumulation of certain nutrients. For example, studies show that very high levels of vitamin A and vitamin B12 may be linked to increased risk of certain cancers. Always consult a health professional before starting any supplementation.
In conclusion, the path to a longer, healthier life involves more than just one simple change; it requires a holistic approach that integrates nutrition, lifestyle, and mindful supplementation. While research provides compelling evidence that certain strategies may reduce mortality risk, it is essential to remember that individual responses vary. By prioritizing personalized care, regular health assessments, and professional guidance, you can make informed decisions that align with your unique health needs. Ultimately, longevity isn’t about trying to live forever—it’s about living well, with vitality and purpose, for as long as possible.
For a small taste, below we have listed 100 studies and 100 factors and their impact on mortality (negative numbers lower mortality risk, positive increase risk):
