According to a new study, certain dietary patterns have a serious impact on promoting healthy aging. With good nutrition we can all thrive and live to 70+ years of age with little chronic disease and cognitive impairment. The study was conducted over 30 years and participants were between the ages of 39 and 69 at baseline. It emphasized the positive aspects of plant-based foods and inclusively minimized consumption of ultra-processed and animal-based products.
The overall analysis included more than 105,000 adults from the Nurses’ Health Study and the Health Professionals Follow-Up Study. Researchers tracked participants’ diets for 26 years using semi-annual questionnaires to uncover eight nutritious dietary patterns that help promote healthier aging outcomes. Those who followed these behaviors were 45-86% more likely to attain healthy aging.
The seven key dietary patterns emphasized in the study included more fruits, vegetables, whole grains, and healthy fats. More specifically, the Alternative Healthy Eating Index (AHEI) stood out as the most important pattern associated with favorable aging outcomes. Those participants who adhered most to the AHEI dietary pattern had an astounding 86% greater likelihood of successful aging by age 70. They were 2.2 times more likely to still be healthy at age 75 than people who followed this pattern the least.
It’s no secret that diet is the second leading modifiable risk factor for chronic diseases, after tobacco use. Despite being so fundamental, relatively limited research has been conducted on the link between dietary lifestyle and healthy aging. Michelin educator Anne-Julie Tessier, RD, PhD, reinforced that message by reminding participants that diet is the second most important modifiable risk factor for chronic disease. First is tobacco use. However, despite this being critical to healthy aging, there are relatively few studies examining the association between dietary patterns and general healthy aging. Our investigation is further evidence underscoring the importance of dietary recommendations. In doing so, they can set their sights on disease prevention and healthy aging as a long-range target.
These results point to the revealing conclusion that the foods people eat during midlife have large and important effects on health in later life. Tessier went on to emphasize that following these dietary patterns can set the stage for healthy aging. “People who adhered to eight healthy dietary patterns in midlife, especially those rich in fruits, vegetables, whole grains, and healthy fats, were 45-86% more likely to achieve healthy aging. She warned that what you eat in midlife makes a huge impact on how fast you age. Of course, what you eat makes a huge difference in how you age.
Additionally, Monique Richard, MS, RDN, LDN made a strong case for nutrition as a vital component of chronic disease management. She further underscored that only highly nutritious foods effectively prevent and treat complex chronic diseases. Equally important, though, is that they help us get these conditions heading in the right direction. Richard highlights the relevance of starting healthy eating habits early: “The earlier we start with these foundational essentials, the more effective they will be as we age.”
The study further paints a portrait of the rising epidemic of poor health among older Americans. One of the researchers’ experts Biohabitats’ Mark Hager noted that everyone is getting older. The costs related to our aging population and the rising incidence of multiple health conditions are staggering. The numbers are shocking. Tessier pointed out that more than three-quarters of older adults live with at least one chronic disease, one in two experience functional limitations, and one in 10 deal with dementia.
To earn a high AHEI score, attempt a daily intake of at least five servings of veggies and four servings of fruit. Additionally, aim for five to six servings of whole grains per day, one serving of protein from nuts or legumes daily, and one serving of fish per week and make plant oils your primary culinary fat. Tessier elaborated on these recommendations: “Having a high Alternative Healthy Eating Index score would translate into eating five servings per day of vegetables and having an extra serving of green leafy vegetables.”
The study shows how strongly health outcomes can be affected by our dietary choices. This effect is compounded as people grow older. Plant-based nutrition is enjoying the spotlight and for good reason. This new focus provides a very productive avenue for public health programs that are working to promote longer, healthier lives.
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