[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/bone-nutrition\/5-diet-changes-add-years-life\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/bone-nutrition\/5-diet-changes-add-years-life\/","headline":"5 diet changes that add years to your life","name":"5 diet changes that add years to your life","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest Improving your diet quality by 20% through simple diet changes can lead to a longer life \u2014 and it\u2019s surprising how small the changes are to get you there. A recent study in the New England Journal of Medicine shared how making a few minor tweaks to […]","datePublished":"2017-09-24","dateModified":"2020-06-08","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2017\/09\/diet-changes-BB-Blog-6-20-1.jpg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2017\/09\/diet-changes-BB-Blog-6-20-1.jpg","height":1109,"width":2120},"url":"https:\/\/betterbones.com\/bone-nutrition\/5-diet-changes-add-years-life\/","video":{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=7TlbvK1nWXY#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=7TlbvK1nWXY","name":"Dr. Brown's Blog","description":"Find Dr. Brown's blog at: https:\/\/www.betterbones.com\/\n\n\u2192 Want to learn everything you need to manage & reverse your osteoporosis\/osteopenia naturally in one inspiring weekend with Dr. Brown? Join our bone health retreat & workshop! Learn more here: https:\/\/shop.betterbones.com\/pages\/love-your-bones-love-your-life-virtual-retreat\n\n\u2192 If you are interested in working with Dr. Brown to develop a personalized natural bone health program, read more about consultations here: https:\/\/www.betterbones.com\/consultations\/help-osteoporosis-osteopenia-fracture-healing-bone-health-concerns\/\n\n\u2192 Would you like your questions answered by Dr. Brown?  Comment below and she may address them in a future video!\n\nCheck out our website! \u2192 http:\/\/ www.betterbones.com\n\nWant to connect with Better Bones on social media?\nLike on Facebook \u2192 http:\/\/www.facebook.com\/betterbonesbetterbody\n\u200bFollow on Twitter \u2192 http:\/\/www.twitter.com\/drsusanbrown\n\u200bFollow our Instagram \u2192 http:\/\/www.instagram.com\/betterbonesbetterbody\n\u200bCheck out our Pinterest \u2192 http:\/\/www.pinterest.com\/betterbonesbetterbody\n\n#osteoporosis #osteopenia #bonemass #bonehealth #weightandbonemass #womenshealth #drsusanbrown #betterbonesbetterbody #preventosteoporosis","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/7TlbvK1nWXY\/default.jpg","https:\/\/i.ytimg.com\/vi\/7TlbvK1nWXY\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/7TlbvK1nWXY\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/7TlbvK1nWXY\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/7TlbvK1nWXY\/maxresdefault.jpg"],"uploadDate":"2017-09-29T17:08:00+00:00","duration":"PT16S","embedUrl":"https:\/\/www.youtube.com\/embed\/7TlbvK1nWXY","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw#Organization","url":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw","name":"Dr. Susan E. Brown","description":"Dr. Susan E. Brown, PhD, is a medical anthropologist, a New York State Certified Nutritionist, and the author of Better Bones, Better Body -- the first comprehensive look at natural bone health. Dr. Brown specializes in osteoporosis, osteopenia, bone health regeneration, and auto-immune disease. She is also famous for her natural approach to bone health; check out her Better Bones programs and products.","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_m0l08uY9k8RO1FbN8-VsYIOa8fiq9BtocNNM_k3xw7a7s=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=7TlbvK1nWXY#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=7TlbvK1nWXY#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=7TlbvK1nWXY&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=7TlbvK1nWXY#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":704}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=7TlbvK1nWXY#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":24}]},"about":["Bone Nutrition"],"wordCount":717,"keywords":["alkaline diet","total health","aging","diet changes"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tImproving your diet quality by 20% through simple diet changes can lead to a longer life \u2014 and it\u2019s surprising how small the changes are to get you there.A recent study in the New England Journal of Medicine shared how making a few minor tweaks to your eating habits can produce a noticeable increase in your lifespan. I find it fascinating that this was the first time researchers actually looked at whether changing your eating habits for the better would have any effect on how long you live. It seems so obvious that the answer would be yes \u2014 but no one had ever actually done research to see if it\u2019s really true.And boy, is it true.Table of ContentsToggle     3 Minutes ReadWhat the study looked at5 diet changes that may just save your lifeWhat the study looked atResearchers analyzed data from almost 48,000 women who participated over a total of 16 years in the Nurses Health Study and 26,000 men who took part in the Healthy Professionals Follow-Up Study. What they found is that those whose diets scored consistently high on three separate measures of diet quality had between 11 and 14% lower risk of death from any cause than those whose diet quality scored consistently low.That\u2019s pretty impressive by itself, but the part that really caught my attention was what the study found when people made the commitment to healthier eating. Those participants whose diet quality scores improved by 20% over time had a reduction of between 8 to 17% in their risk of death by any cause\u2014regardless of whether those improvements took 8, 12, or 16 years to accomplish. The association was stronger when cardiovascular causes of death were considered in isolation. And the reverse was also true: If the participants\u2019 diet quality got worse over time, their risk of dying during the study period grew by 6\u201312%.5 diet changes that may just save your lifeSomething else that I noticed about this study \u2014 so many of the diet changes researchers note can lengthen your lifespan are the same eating habits that do so much to protect your bones!1. Less meat, more lentils. The authors noted that \u201c…increase in consumption of nuts and legumes from no servings to 1 serving per day and a reduction in consumption of red and processed meats from 1.5 servings per day to little consumption will result in an improvement of 20 points in the score.\u201d So if you are thinking of beef stew for dinner, you might want to skip the red meat and eat a bean-based chili instead — with plenty of veggies!2. Use high-fiber whole grains instead of their processed counterparts. In place of pasta or white rice, why not try wild rice instead? It\u2019s higher in fiber and lower in carbohydrate \u2014 and less acidifying. (Throw in a handful of chopped walnuts or cashews for additional anti-inflammatory benefits.)3. Skip the soda and drink water with a splash of lemon or lime juice instead. Citrus fruits are especially alkalizing additions \u2014 and it\u2019s almost universally true that most of us aren\u2019t well hydrated so drink up!4. Eat more leafy greens. Commit to adding at least one leafy green vegetable \u2014 even just one! \u2014 to your plate at one meal each day. You\u2019d be amazed at how easy it is \u2014 and you\u2019ll get more out of it if you substitute it for something less beneficial, like pasta or potatoes. Whether cooked or in a fresh salad, the benefits of leafy greens are unmistakable.5. Experiment with spices. There are a number of spices with bone-supporting properties, and it\u2019s a simple matter to include them to your recipes. I\u2019ve offered some suggestions for using one of them, turmeric, in an earlier post.I know many people think that making changes to improve health is an arduous uphill climb. It isn\u2019t! If there\u2019s one thing I hope all my readers will share with their family and friends, it\u2019s this: You can make a big difference by making a few small diet changes.Have a friend who could use this information? Please share this blog — and save a life!Reference:Sotos-Prieto M., Bhupathiraju S.N., Mattei J., et al. Association of changes in diet quality with total and cause-specific mortality. N Engl J Med 2017;377(2):143\u2013153."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Bone Nutrition","item":"https:\/\/betterbones.com\/bone-nutrition\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"5 diet changes that add years to your life","item":"https:\/\/betterbones.com\/bone-nutrition\/5-diet-changes-add-years-life\/#breadcrumbitem"}]}]