Habits for a longer healthier life

A study in the British Medical Journal, published 8 January 2020, provides more evidence that a healthy lifestyle can lead to more healthy years later in life.
The study examined over 100,000 records of American nursing staff, over a period of 20 years.
The conclusion was that:
In terms of diabetes, cardiovascular diseases, and cancer, the life expectancy free of these ailments was increased in women by nearly 11 years, and in men nearly 8 years, comparing people with a healthy lifestyle against those with a less healthy lifestyle.

The factors that were considered healthy were: never smoking, keeping a healthy body mass index, getting moderate to vigorous physical activity each day, having only a moderate alcohol intake, and having a high-quality diet.

The highest score on diet was associated with:
Lots of: vegetables, fruit, whole grains, nuts, long-chain Omega 3, polyunsaturated fats.
Little or no: sweetened beverages, fruit juice, red meat, trans fats, saturated fats, sodium (salt).
And just 1 (women) or 2 (men) alcoholic drinks each day.

This diet isn’t vegan, as it allows chicken and fish, although in many other aspects it’s similar to advice elsewhere. In avoiding saturated fats, of course, it does mean cutting back on dairy.

I’m playing it safe by following the above recommendations, and for now, most of the time anyway, avoiding animal proteins and fats.

Sources

British Medical Journal on US Nurses Study:
https://www.bmj.com/content/368/bmj.l6669

Journal of Nutrition on Healthy Diet:
https://academic.oup.com/jn/article/142/6/1009/4688968?ijkey=7b00c9dc255ebccea5646abbd6794aacedfa3dcd&keytype2=tf_ipsecsha

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