Healthy Midlife Eating Linked To Healthy Aging

Eddie Gonzales Jr. – MessageToEagle.com – A diet rich in plant-based foods, moderate in healthy animal-based foods, and low in ultra-processed foods is linked to healthier aging.

Image credit: Alexandra Koch – Pixabay

This is defined as reaching age 70 free of major chronic diseases while maintaining cognitive, physical, and mental health, according to a new study by researchers at Harvard T. H. Chan School of Public Health, University of Copenhagen, and University of Montreal.

“Studies have previously investigated dietary patterns in the context of specific diseases or how long people live. Ours takes a multifaceted view, asking, how does diet impact people’s ability to live independently and enjoy a good quality of life as they age?” said co-corresponding author Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology and chair of the Department of Nutrition at Harvard Chan School.

Researchers analyzed data from the Nurses’ Health Study and the Health Professionals Follow-Up Study, tracking over 105, 000 participants aged 39-69 for 30 years. Participants completed dietary questionnaires scored on adherence to eight healthy dietary patterns: AHEI, aMED, DASH, MIND, hPDI, PHDI, EDIP, and EDIH.

These diets emphasize high intake of fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes. Some include low to moderate intake of healthy animal-based foods like fish and certain dairy products. Researchers also assessed participants’ intake of ultra-processed foods with artificial ingredients, added sugars, sodium, and unhealthy fats.

The study found that 9. 3% of the 9, 771 participants aged healthfully. Following any healthy dietary pattern was linked to overall healthy aging, including cognitive, physical, and mental health.

The AHEI diet, designed to prevent chronic diseases, led to an 86% higher chance of healthy aging at 70 and a 2. 2-fold increase at 75 for those in the highest quintile compared to the lowest. It includes fruits, vegetables, whole grains, nuts, legumes, and healthy fats while limiting red and processed meats, sugary drinks, sodium, and refined grains. The PHDI also promotes healthy aging by focusing on plant-based foods for both human and environmental health while reducing animal-based foods.

Higher intake of ultra-processed foods, especially processed meat and sugary and diet beverages, was associated with lower chances of healthy aging.

“Since staying active and independent is a priority for both individuals and public health, research on healthy aging is essential,” said co-corresponding author Marta Guasch-Ferré, associate professor in the Department of Public Health at the University of Copenhagen and adjunct associate professor of nutrition at Harvard Chan School. “Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may promote overall healthy aging and help shape future dietary guidelines.”

“Our findings also show that there is no one-size-fits-all diet. Healthy diets can be adapted to fit individual needs and preferences,” added lead author Anne-Julie Tessier, assistant professor in the Department of Nutrition at the University of Montreal, researcher at the Montreal Heart Institute, and visiting scientist at Harvard Chan School.

The study’s limitation was its focus solely on health professionals. Researchers suggested that replicating the study among diverse socioeconomic and ancestral groups would enhance the findings’ generalizability.

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Written by Eddie Gonzales  Jr. – MessageToEagle.com Staff Writer