BOSH! Healthy For Longer Bibliography

WELCOME 


Leonard Barbosa Barreto de Brito et al. “Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology, July 2014, 21(7): 892–8. 


THE GOAL

Office for National Statistics. ‘Healthy life expectancy UK: between 2011 to 2013 and 2022 to 2024’. February 2026, ons.gov.uk.


Gill Livingston et al. “Dementia prevention, intervention, and care: 2024 report of the Lancet standing commission”. Lancet, August 2024, 404(10452): 572–8.


Carlos López-Otin et al. “The Hallmarks of Aging”. Cell, 2013, 153(6): 1194–1217. 


Z. Bian et al. “Genetic predisposition, modifiable lifestyles, and their joint effects on human lifespan: evidence from multiple cohort studies”. BMJ Evidence-Based Medicine, 2024, 29: 255:63. 


Yanping Li et al. “Impact of healthy lifestyle factors on life expectancies in the US population”. Circulation, 2018, 138(4).  



CUTTING THROUGH THE NOISE 

A. V. Klein and H. Kiat. “Detox diets for toxin elimination and weight management: a critical review of the evidence”. Journal of Human Nutrition & Dietetics. 2015, 28(6): 675–86. 


Matti Marklund et al. “Biomarkers of dietary omega-6 fatty acids and incident cardiovascular disease and mortality”. Circulation, 2019, 139(21).


MOSTLY PLANTS

Ramon Estruch et al. “Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts”. New England Journal of Medicine, 2018, 378: e34.  


Harvard Health Publishing. “Healthy Eating Plate”. health.harvard.edu/healthy-aging-and-longevity/healthy-eating-plate.


Walter Willett et al. “Food in the Anthropocene: the EAT-Lancet Commission on healthy diets from sustainable food systems”. Lancet, 2019, 393(10170): 447–92.  


Saul Justin Newman. “Supercentenarian and remarkable age records exhibit patterns indicative of clerical errors and pension fraud”. 2024, bioRxiv.org. 


Michael J. Orlich and Gary E. Fraser. “Vegetarian diets in the Adventist Health Study 2: a review of initial published findings”. American Journal of Clinical Nutrition, 2014, 100(1): 353–8. 


Marco Springmann et al. “Analysis and valuation of the health and climate change cobenefits of dietary change”. Proceedings of the National Academy of Sciences, 2016, 113(15): 4146–51.


Note: the “80–100 per cent plants” band mentioned in this chapter is an editorial synthesis of the cited dietary-pattern studies, not a single-trial finding.


MODERATION

Office for Health Improvement & Disparities (UK Government). “National Diet and Nutrition Survey 2019–2023”. June 2025.


Lee Hooper et al. “Reduction in saturated fat intake for cardiovascular disease”. Cochrane Database of Systematic Reviews, 2020, 5(5).  


Melissa M. Lane et al. “Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses”. British Medical Journal, 2024, 28(384). 


Kevin D. Hall et al. “Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake”. Cell Metabolism, 2019, 30(1):67–77.  


Department of Health, UK Government. “UK Chief Medical Officers’ low-risk drinking guidelines”. August 2016. 


Harriet Rumgay et al. “Global burden of cancer in 2020 attributable to alcohol consumption: a population-based study”. Lancet Oncology, 2021, 22(8): 1071–80. 


Scientific Advisory Committee on Nutrition. “Carbohydrates and Health”. 2015.


QUANTITY

NHS England. “Health Survey for England, 2024”. 2026. 


Ye-En Chen et al. “Effects of timing and eating duration of time restricted eating on metabolic outcomes: systematic review and network meta-analysis”. BMJ Medicine, 2026, 5(1).


John P. Wilding et al. “Once-weekly semaglutide in adults with overweight or obesity”. New England Medical Journal, 2021, 384(11): 989–1002. 


Ania M. Jastreboff et al. “Tirzepatide once weekly for the treatment of obesity”. New England Medical Journal, 2022, 387(3):205–16. 


A. Michael Lincoff et al. “Semaglutide and cardiovascular outcomes in obesity without diabetes”. New England Medical Journal, 2023, 389(24): 2221–32. 


National Institute for Health & Care Excellence. “Semaglutide for managing overweight and obesity: technology appraisal guidance, TA875”. March 2023.


National Institute for Health & Care Excellence. “Tirzepatide for managing overweight and obesity: technology appraisal guidance, TA1026”. December 2024.


National Institute for Health & Care Excellence. “Overweight and obesity management: NICE guideline, NG246”. January 2025.


PROTEIN

Office for Health Improvement & Disparities (UK Government). “National Diet and Nutrition Survey 2019–2023”. June 2025.


Jürgen Bauer et al. “Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group”. Journal of the American Medical Directors Association, 2013, 14(8): 542–59.  


Nicolaas Deutz et al. “Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group”. Clinical Nutrition, 2014, 33(6):929–36


Victoria Hevia-Larraín et al. “High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores”. Sports Medicine, 2021, 51(6): 1317–30.  


Philippe Pinckaers et al. “Post-prandial muscle protein synthesis rates following the ingestion of pea-derived protein do not differ from ingesting an equivalent amount of milk-derived protein in healthy young males”. European Journal of Nutrition, 2024, 63(3): 893–904


Department of Health (UK Government). “Dietary Reference Values for Food Energy and Nutrients for the United Kingdom: Report of the Panel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy”, 1991. 


FIBRE

Office for Health Improvement & Disparities (UK Government). “National Diet and Nutrition Survey 2019–2023”. June 2025.


World Health Organisation. “WHO updates guidelines on fats and carbohydrates”. 2023, who.int. 


European Food Safety Authority. “EFSA sets European dietary reference values for nutrient intakes”. 2010, efsa.europa.eu.  


Andrew Reynolds et al. “Carbohydrate quality and human health: a series of systematic reviews and meta-analyses”. Lancet, 2019, 393(10170): 434–45.


Scientific Advisory Committee on Nutrition. “Carbohydrates and Health”. 2015.


Daniel McDonald et al. “American Gut: an open platform for citizen science microbiome research”. ASM Journals, 2018, 3(3). 


Dagfinn Aune et al. “Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies”. British Medical Journal, 2011, 343. 


Cancer Research UK. “Bowel cancer mortality statistics”. cancerresearchuk.org.


SUPPLEMENTS

Office for Health Improvement & Disparities (UK Government). “National Diet and Nutrition Survey 2019–2023”. June 2025.


NHS. “Vitamin D”. nhs.uk.

 

NHS. “The vegan diet”. nhs.uk.


Scientific Advisory Committee on Nutrition. “SACN statement on iodine and health – 2014”. 2014. 


European Food Safety Authority. “EFSA assesses safety of long-chain omega-3 fatty acids”. 2012, efsa.europa.eu.


Konstantinos Prokopidis et al. “Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials”. Nutrition Reviews, 2023, 81(4): 416–27.


Abbie Smith-Ryan et al. “Creatine supplementation in women’s health: a lifespan perspective”. Nutrients, 2021, 13(3): 877. 


SLEEP

NHS. “Insomnia”. nhs.uk.


Zoltan Ungvari et al. “Imbalanced sleep increases mortality risk by 14–34%: a meta-analysis”. GeroScience, 2025, 47: 4545–66.


Carissa Gardiner et al. “The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis”. Sleep Medicine Reviews, 2025, 80, 102030.


International Agency for Research on Cancer. Night Shift Work: IARC Monographs on the Identification of Carcinogenic Hazards to Humans Volume 124. IARC, 2020. 


Fiona C. Baker et al. “Sleep and sleep disorders in the menopausal transition”. Sleep Medicine Clinics, 2018, 13(3): 443–56.  


Andrew J. K. Phillips et al. “High sensitivity and interindividual variability in the response of the human circadian system to evening light”. Proceedings of the National Academy of Sciences, 2019, 116(24): 12019–24.


TRANQUILITY 

Haley W. Parker et al. “Allostatic load and mortality: a systematic review and meta-analysis”. American Journal of Preventive Medicine, 2022, 63(1): 131–40. 


Marc N. Jarczok et al. “Heart rate variability in the prediction of mortality: a systematic review and meta-analysis of healthy and patient populations”. Neuroscience & Behavioral Review, 2022, 143: 104907.


Guy William Fincham et al. “Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials”. Scientific Reports, 2023, 13(1): 432. 


Phi-Yen Nguyen et al. “Effect of nature prescriptions on cardiometabolic and mental health, and physical activity: a systematic  review”. Lancet Planetary Health, 7(4): e313–28. 


Tanjaniina Laukkanen et al. “Association between sauna bathing and fatal cardiovascular and all-cause mortality events”. JAMA Internal Medicine, 2015, 175(4):542–8. 


EXERCISE

Department of Health and Social Care (UK Government). “Physical activity guidelines: UK Chief Medical Officers' report”, 2019. 


Minghui Han et al. “Cardiorespiratory fitness and mortality from all causes, cardiovascular disease and cancer: dose-response meta-analysis of cohort studies’. British Journal of Sports Medicine, 2022, 56(13).


Carlos A. Celis-Morales et al. “Associations of grip strength with cardiovascular, respiratory and cancer outcomes and all cause mortality”. British Medical Journal, 2018, 361: k1651. 


Sport England. “Active Lives”. sportengland.org. 


Wayne Gao et al. “Occupational sitting time, leisure physical activity, and all-cause and cardiovascular disease mortality”. JAMA Network Open, 2024, 7(1). 


Alfonso J. Cruz-Jentoft et al. “Sarcopenia: revised European consensus on definition and diagnosis”. Age and Ageing, 2019, 48(1): 16–31. 


Peter Schnohr et al. “Various leisure-time physical activities associated with widely divergent life expectancies: the Copenhagen City Heart Study”. Mayo Clinic Proceedings, 2018, 93(12): 1775–85. 


Gavin Sandercock et al. “Who is meeting the strengthening physical activity guidelines by definition?: a cross-sectional study of 253,423 English adults”. PLOS One, 2022. 


PEOPLE

Julianne Holt-Lunstad et al. “Social relationships and mortality risk: a meta-analytic review”. PLoS Med, 2010, 7(7): e1000316.  


LEGUMES

Nikan Zargarzadeh et al. “Legume consumption and risk of all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies”. Advanced Nutrition, 2023, 14(1): 64–76.


Nera Becerra-Tomás et al. “Mediterranean diet, cardiovascular disease and mortality in diabetes”. Critical Reviews in Food Science and Nutrition, 2020, 60(7): 1207–27.  


Mark Messina. “Soy and health update: Evaluation of the clinical and epidemiologic literature”. Nutrients, 2016, 8(12): 754.


Yankho Kaimila et al. “Pulse and legume consumption is associated with a more optimal nutrient intake and a higher EAT-Lancet index in a representative UK population”. European Journal of Nutrition, 2025, 64(3): 139.


OATS & OTHER WHOLEGRAINS


Dagfinn Aune et al. “Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality”. British Medical Journal, 2016, 14(353): i2716. 


Anna Whitehead et al. “Cholesterol-lowering effect of oat ß-glucan: a meta-analysis of randomized controlled trials”. American Journal of Clinical Nutrition, 2014, 100(6): 1413–21.


Andrew Reynolds et al. “Carbohydrate quality and human health: a series of systematic reviews and meta-analyses”. Lancet, 2019, 393(10170): 434–45. 



NUTS, SEEDS & BERRIES


Aedín Cassidy et al. “High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women”. Circulation, 2023, 127(2): 188–96.

Robert Krikorian et al. “Blueberry supplementation improves memory in older adults”. Journal of Agricultural and Food Chemistry, 2010, 58(7): 3996–4000. 


Sorin Ursoniu et al. “Effects of flaxseed supplements on blood pressure: A systematic review and meta-analysis of controlled clinical trial”. Clinical Nutrition, 2016, 35(3): 615–25. 


V. Vuksan et al. “Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals”. European Journal of Clinical Nutrition, 2017, 71(2): 234–8. 


Dagfinn Aune, et al. “Nut consumption and risk of cardiovascular disease, total cancer, all cause and cause specific mortality”. BMC Medicine, 2016, 14(1): 207. 


Ali Bouzari et al. “Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage”. Journal of Agricultural and Food Chemistry, 2015, 63(3): 957–62.


GREENS

     

Richard Lee Pollock. “The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: a meta-analysis”. JRSM Cardiovascular Disease, 2016, 1(5).


Catherine P. Bondonno et al. “Vegetable nitrate intake, blood pressure and incident cardiovascular disease: Danish Diet, Cancer and Health Study”. European Journal of Epidemiology, 2021, 36(8): 813–25. 


Dagfinn Aune et al. “Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies”. International Journal of Epidemiology, 2017, 46(3): 1029–56.


EXTRA VIRGIN OLIVE OIL

Ramon Estruch et al. “Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts”. New England Journal of Medicine, 2018, 378: e34.  


Marta Guasch-Ferré et al. “Consumption of olive oil and risk of total and cause-specific mortality among US adults”. Journal of the American College of Cardiology, 2022, 79(2): 101–12. 


Mojgan Amiri et al. “The effects of canola oil on cardiovascular risk factors: a systematic review and meta-analysis with dose-response analysis of controlled clinical trials”. Nutrition, Metabolism and Cardiovascular Diseases, 2020, 30(12): 2133–45.


RAINBOW: COLOUR, HERBS & SPICES

Cristian Del Bo’ et al. “Systematic review on polyphenol intake and health outcomes: Is there sufficient evidence to define a health-promoting polyphenol-rich dietary pattern?”. Nutrients, 2019, 11(6): 1355.


Karin Ried. “Garlic lowers blood pressure in hypertensive individuals, regulates serum cholesterol, and stimulates immunity: an updated meta-analysis and review”. Journal of Nutrition, 2016, 146(2): 389S–96S. 


Susan J. Hewlings and Douglas S. Kalman. “Circumin: a review of its effects on human health”. Foods, 2017, 6(10): 92. 


Daniel McDonald et al. “American Gut: an open platform for citizen science microbiome research”. ASM Journals, 2018, 3(3). 


Francesco Asnicar et al. “Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals”. Nature Medicine, 2021, 27: 321–32. 


The Food Foundation. “Broken Plate 2025”. foodfoundation.org.uk.


Food Foundation. “Food Prices Tracking”/ foodfoundation.org.uk. 


Susannna Mills et al. “Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study”. International Journal of Behavioral Nutrition and Physical Activity, 2017, 14(1): 109. 


Julia A. Wolfson and Sara N. Bleich. “Is cooking at home associated with better diet quality or weight-loss intention?”. Public Health Nutrition, 2015, 18(8): 1397–406. 


Julianne Holt-Lunstad et al. “Social relationships and mortality risk: a meta-analytic review”. PLoS Med, 2010, 7(7): e1000316.  


Melissa M. Lane et al. “Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses”. British Medical Journal, 2024, 28(384). 


Kevin D. Hall et al. “Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake”. Cell Metabolism, 2019, 30(1):67–77. 

The DAILY TEN 

Dagfinn Aune et al. “Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies”. International Journal of Epidemiology, 2017, 46(3): 1029–56.