Study: Liquids that extend life and prevent diseases. What combo drink the most long -lived people in the world

People who combine water with coffee and tea, in a particular report, live longer and rarely get sick of chronic diseases, according to a new study. National Institutes of Health in the US (Nih) confirms that the level of hydration in the body influences the biological age, and the well -hydrated people grow older than the dehydrated ones. The researchers revealed that the optimal formula is seven-eight drinks a day, two parts coffee in three parts tea, plus plain water.

A study published in the British Journal of Nutrition has pursued, for 13 years, over 182,000 adults registered at the UK BioBank, the largest biomedical database in the UK. The participants completed detailed food questionnaires, and based on them, the daily intake of coffee, tea and water was calculated. People who consumed 7-8 drinks a day, from a mix of coffee, tea and plain water, had a 28% lower risk of death than those who drink less than four drinks daily.

“People who consumed about 7-8 drinks in total a day, including coffee, tea and water, had the lowest general risk of mortality. And the most protective combination was not made up of a single drink, but from a balanced mixture, about a 2: 3 ratio between coffee and tea. This combination was associated with the lowest disease, and it has been more than the disease. Thomas M. Holland, doctor and master researcher in science, lecturer at the Rush Institute for Healthy Age, Rush Medical College.

Serum sodium reveals biological age

Another extensive study of the National Institutes of Health in the US (NIH) and published in Ebiomedicine, analyzed the connection between hydration and longevity. The researchers studied medical data from over 11,000 adults, within the Atherosclerosis Risk study in Communits and after measuring serum sodium levels (the amount of sodium related to the blood volume), found that this indicator predicts the aging speed.

The serum level of sodium tends to increase when the fluid intake is insufficient. According to Mayo Clinic, the normal interval is between 135 and 146 million per liter (MEQ/L).

NIH researchers noted that people with sodium values ​​over 142 mEq/l (still within normal limits) had a probability of 10–15% higher than being biologically older than their chronological age. In addition, they had a 64% higher risk of developing chronic conditions such as heart failure, stroke, diabetes or dementia.

For those with values ​​over 144 meq/l, the risk of accelerated biological aging was 50% higher, and the one of premature death by 21% higher.

In contrast, adults with serum sodium levels between 138 and 140 meq/l had the lowest risk of chronic diseases.

“The results suggest that proper hydration can slow down the aging process and extend the healthy life. A low water content in the body is the main factor that causes the serum level of sodium, which is why maintaining good hydration can prevent or delay the occurrence of chronic diseases,” explained Dr. Natalia. Regenerative Medicine at the US NHLBI and the main author of the study.

The research started from an experiment conducted on mice, which showed that the restriction of water throughout life has reduced their lifespan by about six months, the equivalent of about 15 years in humans. In the case of human subjects, the biological age was estimated on the basis of 15 biomarkers that evaluate the functioning of the main systems of the body: cardiovascular, renal, respiratory, metabolic, immune and inflammatory.

Why are coffee and tea beneficial?

“Coffee contains compounds such as flavonoids, chlorogenic acids and trigoneline, all being able to improve insulin sensitivity and reduce inflammation. Tea also contributes with catechins and other flavonoids, which support vascular function and help maintain the health of the blood vessels. Detailed Dr. Thomas M. Holland.

A meta-analysis published in 2021, which brought together data from numerous coffee consumption studies, concluded that an amount of up to four cups a day is considered safe and can even protect health. Researchers have found that moderate coffee consumption can reduce the risk of diseases associated with inflammation and oxidative stress, such as obesity, metabolic syndrome and type 2 diabetes. In addition, those who drink regular coffee seem to have a lower incidence of several types of cancer and a general mortality rate.

Tea has, in turn, a number of demonstrated benefits, such as preventing atherosclerosis and coronary heart disease, anti-aging effects, reducing the risk of type 2 diabetes. The evidence is largely observational, ie they cannot establish a direct causal relationship, but there are dozens of studies with the same conclusions.

“It is an interesting and well -designed observational work, with an extremely large number of participants and several 24 -hour dietary records. The study has taken into account lifestyle factors, medical conditions and other food components,” said Dr. Eamon Laird, nutrition specialist at Atlantic Technological University in Ireland.

However, the nutritionist points out that the observed relationship could be influenced by other factors. People who often drink coffee or tea, for example, avoid sweetened drinks or alcohol, a healthier choice itself. In addition, these people may have a higher socio-economic level, to be more physically active and to benefit from better access to medical services. In order to clarify the real connection, additional studies are required.

The optimum amount of coffee and tea

British researchers have noticed that the positive effects of coffee and tea stop at about seven to eight drinks a day. Beyond this limit, the additional caffeine begins to increase the cardiovascular risk.

“Too much caffeine can increase blood pressure, accelerate heart rate and interfere with mineral absorption. In general terms, the optimal point seems to be around seven to eight drinks a day, with a mixture of all three drinks,” said Dr. Thomas M. Holland.

Dr. Eamon Laird also draws attention to other possible risks. Teas packaged in plastic envelopes can release microplastic and nanoplastic when infused in hot water, and in the case of coffee, acrylamide, a substance that is natural for frying grains, is potentially carcinogenic in large quantities. So, as always in nutrition, it is about moderation.

What do i drink the most long -lived people in the world

Dan Buettner, the founder of the Blue Zones initiative, who identified the most long -standing communities in the world, has a simple answer when asked what the people who live the most: “Clean water is the best drink for longevity.”

In the regions considered “blue” (Okinawa, Sardinia, Ikaria, Nicoya and Loma Linda) the water is a natural part of the daily routine.

Dr. Richard Johnson at the University of Colorado School of Medicine has commented the results of the NIH study, stressing that the most impressive discovery is that the risk of chronic and aging diseases is obvious even in individuals who have serum sodium levels at the upper limit of “normal” range.

“The data show that the limits considered normal for sodium could, in fact, be too high, a sign that the general population is not properly hydrated,” concluded the doctor.

According to several studies quoted by NIH researchers, about half of people do not reach the daily intake of water.

Concrete recommendations

According to the National Academy of Medicine in the United States, the recommended daily contribution is about 2.7 liters for women and 3.7 liters for men. The quantity includes all liquids, but also foods high in water (fruits, vegetables, soups). As, on average, about 80% of the water comes from drinks and the rest of foods, this means about nine cups a day for women and 12 and a half cups for men.

The human body consists of over 50% of water, necessary for digestion, production of hormones and neurotransmitters, transport of oxygen.

Dr. Howard Sesso, a professor at Harvard Medical School, believes that the NIH study brings serious evidence between the proper hydration and the lower risk of mortality. The specialist notes, however, that it would have been useful to correlate the blood sodium level with concrete data on the actual water consumption of the participants.

“The goal is to ensure that patients consume sufficient liquids, taking into account factors such as medication, which may favor fluid loss. Doctors should respect the treatment plan of each patient, for example, in heart failure, liquid intake should be limited,” said Dr. Manfred Boehm, Laboratory of Cardiovascular Medical Nih study.

The serum sodium level reflects all the liquids consumed, from water, coffee and tea to juices or fruits and vegetables rich in water, and can be easily checked by a simple blood test.

According to Natalia Dmitrieva, people with values ​​of 142 meq/l or higher should carefully evaluate their daily fluid intake.