What we eat and what we don't eat can reduce the risk of diseases such as cancer It is heart diseases and increase life expectancy, according to decades of research. But while much of the advice focuses on what not to eat, when and how you should eat can also optimize your health.
The well-being specialist at CNN Leana Wen, spoke about the foods what she recommends eating more of and what others eating habits we must keep in mind.
Wen is an emergency physician and associate professor at George Washington University, in the United States. She previously served as Baltimore's health commissioner.
Watch the interview:
CNN: Let's start by looking at the evidence. How much does what you eat influence your health?
Leana Wen: According to a 2022 study, people can add up to 13 years to their lives by eating a diet that contains more vegetables, fruits, whole grains, and nuts, such as nuts and nuts. A 2023 Nature study found that people can increase their life expectancy by more than 10 years based on their eating habits. The biggest benefits come from reducing consumption of sugary drinks and processed meats and more whole grains, nuts and fruits.
Another 2023 study followed more than 100,000 participants for more than 30 years to assess their long-term eating habits. This study found an association between healthy eating patterns and a 20% reduction in the risk of premature death. People who ate more whole grains, fruits, vegetables, nuts and legumes “were also less likely to die from cancer, cardiovascular disease, and respiratory and neurodegenerative diseases,” according to the researchers.
CNN: What types of foods do you recommend to your patients?
Wen: I encourage people to increase their consumption of whole, minimally processed foods. For example, green leafy vegetables, fresh fruits and whole grains. Some nutrition experts also advise people to think about a food rainbow, that is, a variety of fruits and vegetables with a wide variety of colors and ingredients. People should also consider eating more legumes, such as beans and lentils, and incorporating nuts, such as walnuts, pistachios, and almonds into their meals.
CNN: What about fish and meat?
Wen: They can also be part of a healthy diet. Fish contains omega-3 fatty acids, which some studies have linked to reduced risk of heart disease and dementia. Lean meat can also be a good source of protein. Studies have linked highly processed meat to negative health outcomes, so again, look for whole, minimally processed foods. Think salmon steaks and roast chicken, not sausages and chicken nuggets.
CNN: What should people eat and drink less of?
Wen: Based on the data, I recommend people reduce their consumption of sugary drinks, such as soda and energy drinks. I also recommend that you eliminate ultra-processed foods, which include junk foods such as chips and sweets.
It's not easy due to the huge amount of sugary drinks and ultra-processed foods that surround us. But the health consequences are obvious. According to a study involving more than 11,000 adults, people with a high consumption of ultra-processed foods had a 31% higher risk of mortality compared to those who reported a lower consumption of these foods.
It's helpful for people to think not only about how to eliminate these foods, but also how they will replace them. Those who drink a lot of soda can, of course, switch to water, but if that still doesn't work, try sparkling or flavored water, or a small amount of juice diluted with water. Those who eat chips and pretzels can swap them for nuts.
I ask everyone to be intentional. Look at the labels on the foods you buy. If the packaging contains a long list of ingredients with many chemical names, it is likely a highly processed food. Consider substituting minimally processed whole foods.
CNN: We've already talked about foods to eat and foods to avoid. Does the number of meals matter? Is it better to snack or not?
Wen: This part is more controversial because there is conflicting evidence. On the one hand, there are studies that demonstrate the health benefits of eating breakfast (snack) and eating small meals throughout the day. On the other hand, some diets that involve limiting the number of meals also have positive effects. It wouldn't be good to eat healthy meals and then have unhealthy snacks.
To snack or not to snack may depend on your specific circumstances. Someone who feels so hungry during the day that they resort to fast food for dinner would certainly benefit from a healthy snack and then a planned dinner. Other people who cannot easily limit the amount of snacking or for whom snacking may disrupt their established routines do not need to start snacking.
There is one time-related eating habit that I would recommend: don't eat right before bed. Doing so can increase heartburn symptoms and interfere with sleep. Try to finish your last meal at least two hours before bed.
CNN: Why should we think about how we eat?
Wen: It's important to examine not only what and when you eat, but also how. Do you often eat out when you need to eat quickly? In this case, you may end up eating mostly ultra-processed foods, including fast food. Additionally, you may not allow your body to send you satiety signals.
Do you tend to stress about eating and searching for food when you are anxious about something? This may make you reconsider your relationship with food and seek out resources to help with stress and mental well-being.
Do you always eat alone? If so, consider planning meals as opportunities to get together with others. Take a break from work, turn off your devices, and spend some time talking to the people you share a meal with.
This habit has at least three positive effects. Firstly, it makes you think more about the food you are eating. Second, it creates healthy behaviors around food, which includes taking the time necessary to eat, digest, and letting the body tell us when we are full. Third, social connection also contributes greatly to good physical and mental health and longevity.
Diet, of course, is not the only factor that determines people's health and well-being. Other factors, such as exercise, sleep, stress, and underlying illnesses, also play an important role. But food is one of the components, and there are daily decisions about what we eat, when and how, that can make a big difference in health levels.
Source: CNN Brasil
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