"His team, who are based at the University of Sydney looked at data from 60,000 people over a period of eight years, noting how long they sleep, the minutes they spend exercising and their diet quality score (DQS). The DQS score, which is marked out of 100, is based on intake of vegetables, fruits, fish, dairy products, whole grains, vegetable oils, refined grains, processed meats, and unprocessed meats."
"Sleeping an extra 15 minutes, exercising for 1.6 minutes more and eating an extra half a serving of vegetables a day-or one less serving of processed meat a week-could lower your risk of death by 10 per cent. If you go further, sleeping for an extra 75 minutes a day, spend 12.5 minutes a day doing moderate-vigorous exercise, and raise your DQS score by 25 points to 61.9, your risk of death is slashed by a half."
"Examples of moderate-vigorous exercise include swimming, running, power walking, water aerobics, double tennis, dance, and cycling. Half a portion of vegetables can be a broccoli spear, a tablespoon of cooked spinach, a heaped teaspoon of cooked kale, 2.5cm of cucumber or half a medium tomato. Meanwhile, processed meats that you can cut out include bacon, sausages ham, hot dogs, salami, corned beef, and spam."
Data from 60,000 people over eight years recorded sleep duration, daily exercise minutes, and a diet quality score (DQS). The DQS, scored out of 100, reflects intake of vegetables, fruits, fish, dairy products, whole grains, vegetable oils, refined grains, processed meats, and unprocessed meats. A baseline example showed sleeping 5.5 hours, exercising 7.3 minutes daily, and a DQS of 36.9. Small simultaneous changes—adding 15 minutes of sleep, 1.6 minutes of exercise, and half a serving more vegetables or one fewer processed-meat serving weekly—associate with a 10% lower mortality risk. Larger simultaneous changes associate with roughly a 50% lower risk, and practical portion and exercise examples clarify achievable steps.
Read at Mail Online
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