Plant-Based Nutrition: Living Better for Longer

Lifespan vs. Healthspan

In Greco-Roman times (around 300 BC), people typically lived just 20-35 years, often succumbing to infections or injuries ⁽²⁾. Modern medical advances, improved sanitation and better food access have dramatically extended our lifespans, with British men now living to 79 and women to 83 on average ⁽⁴⁾. Whilst this increase in longevity appears promising, there's a crucial distinction between lifespan and healthspan. Nowadays, on average, people can expect only about 62 years of good health, meaning nearly a quarter of our lives is now spent managing poor health, chronic conditions, fatigue and medication side effects.

What's the point of living longer if we can't enjoy those extra years in good health?

Whilst we cannot control the passage of time, we can increase our odds of living better. More specifically, we can influence both our lifespan, or how long we live, and our healthspan, or how long we stay healthy. Research shows that adopting a plant-based diet is one of the most effective ways to extend both lifespan and healthspan.

Over the next six blogposts, I'll be sharing the key principles of lifestyle medicine, a medical approach focusing on daily habits and behaviours, and how they can help you maintain good health for longer.

Reactive vs. Preventive Healthcare

If we continue to rely solely on modern conveniences whilst depending on medication for our wellbeing, we will pay the price through reduced healthspan, lower energy and diminished quality of life. According to the World Health Organisation ⁽⁵⁾, the stark reality is that one in five people will develop cancer during their lifetime. However, what's particularly noteworthy is that merely 5-10% of cancers are linked to inherited mutations ⁽¹⁾, whilst the remaining 90-95% are influenced by our environment, lifestyle and daily choices.

The encouraging news is that research shows we can reverse this trend, as demonstrated in the world's Blue Zones, where people regularly live in good health beyond 90 and even 100 years of age. In these communities, individuals don't follow extreme healthcare plans, diets or rigid exercise routines. Instead, they practise intentional living by following a traditional plant-based diet rich in whole foods, legumes, and vegetables, moving naturally throughout the day, managing stress through community connection and rest, and living with purpose.

I saw the same principles in the way my grandfather lived his life in a small village in Portugal. Much like the residents of Blue Zones, for 97 years, he maintained an active life in his family and community, tending his vegetables garden himself, and leading to natural movement and purpose, even after retirement.

What is common in these communities is that they don't strive for perfection when it comes to trying to live a healthier life. They simply live in ways that naturally support health, demonstrating the power of small, consistent changes in daily habits.

Six Pillars to Live Better for Longer

Let's explore each key element of lifestyle medicine that can help you create lasting health:

1. Eating More Plants

   What we eat influences everything from gut health to blood sugar and systemic inflammation. A whole food plant-based diet (WFPB) is one of the most researched approaches to preventing, and in some cases reversing, chronic diseases. The health benefits of plant-based nutrition include improved heart health, lower inflammation, and better weight management. You can start your plant-based journey by simply adding more plant-based protein sources like legumes, whole grains, nuts, and seeds to your meals. Mediterranean plant-based meals are an excellent example of this healthy eating pattern.

   
   

2. Moving More

   Regular physical activity protects brain health, mobility, and heart function and keeps ageing at bay. And while regular exercise is encouraged, the real change should happen is about embracing natural movement, like taking the stairs, walking between meetings, or doing 5 squats between emails.

   
   

3. Sleeping Well

   Sleep regulates appetite, repairs cells, balances hormones and is one of the most underrated longevity tools. Each of us should aim for 7 to 9 hours of deep, uninterrupted sleep, everyday.

   
   

4. Building Micro-Pauses

   Long-term stress is linked to accelerated ageing, digestive issues, and immune dysfunction. Even 10 minutes of focused breathwork, a short walk, or stillness can buffer the effects of chronic stress.

   
   

5. Nurturing Social Connections

   Studies consistently show that social support is associated with longer, healthier lives ⁽³⁾. This means that emotional connections aren’t a luxury but a biological need, and we should prioritise social connections as much as we should aim to exercise regularly or eat well.

   
   

6. Reducing What’s Harmful

   A well-functioning body, requires a detoxed lifestyle. Even small changes, such as reducing alcohol, tobacco, and replacing ultra-processed foods with whole, nourishing alternatives, can have long lasting impact.

Ready to begin?

Reflect on which of these areas challenges you most, and choose one small habit to adjust this week to support your long-term health.

Which of those do you struggle with the most?

• Eating enough plant-based meals
• Managing stress
• Getting quality sleep
• Staying active consistently

See All Options

Coming Up Next

Want to learn more about getting started with plant-based nutrition? In the next blog, I'll dive deep into the simplest yet most impactful change: eating more plants. Subscribe to my newsletter at the bottom of this page to receive it directly in your inbox.

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References

1. Anand, P. et al 2008. Cancer is a preventable disease that requires major lifestyle changes. Pharmaceutical Research, 25(9), pp.2097–2116. https://doi.org/10.1007/s11095-008-9661-9

   
   

2. Finch, C.E., 2010. Evolution of the human lifespan and diseases of aging: Roles of infection, inflammation, and nutrition. Proceedings of the National Academy of Sciences of the United States of America, 107(Suppl. 1), pp.1718–1724. https://doi.org/10.1073/pnas.0909606106

   
   

3. Holt-Lunstad, J., Smith, T.B. and Layton, J.B., 2010. Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), p.e1000316. https://doi.org/10.1371/journal.pmed.1000316

   
   

4. Office for National Statistics, 2013. National life tables – life expectancy in the UK: 2010–2012. Available at: https://www.ons.gov.uk/ [Accessed 17 Sept. 2025].

   
   

5. World Health Organization, 2024. Global cancer burden growing, amidst mounting need for services. Available at:https://www.who.int/ [Accessed 17 Sept. 2025].