We all want to age gracefully, but a new study found that fewer than 1 in 10 people achieve good physical, cognitive, and mental health by age 70. This study suggests that adopting a healthy diet in midlife could significantly increase your chances of achieving healthy aging.
The research, spanning 30 years and involving over 100,000 people, revealed that those who followed a healthy diet from their 40s onward were 43-84% more likely to maintain good health at age 70. The findings emphasize the impact of midlife dietary habits on long-term well-being.
KEY FINDINGS
“People who adhered to healthy dietary patterns in midlife, especially those rich in fruits, vegetables, whole grains, and healthy fats, were significantly more likely to achieve healthy aging,” said Anne-Julie Tessier, PhD, postdoctoral fellow at Harvard T.H. Chan School of Public Health. This suggests that midlife nutrition plays a crucial role in how well you age.
Higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy were linked to better odds of healthy aging. Conversely, higher intakes of trans fats, sodium, total meats, red and processed meats were associated with lower odds of healthy aging.
FOCUS ON HEALTHY AGING
While previous studies have shown that a healthy diet can help ward off chronic diseases, this new research uniquely focuses on healthy aging. Defined not just as the absence of disease, healthy aging includes the ability to live independently and enjoy a good quality of life as we grow older.
“Traditionally, research and dietary guidelines have focused on preventing chronic diseases like heart disease,” said Tessier. “Our study provides evidence for dietary recommendations to consider not only disease prevention but also promoting overall healthy aging as a long-term goal.”
DATA AND METHODOLOGY
Researchers analyzed data from over 106,000 people starting from 1986. Participants, at least 39 years old and free of chronic diseases at the study’s start, provided dietary information via questionnaires every four years. By 2016, nearly half of the participants had died, and only 9.2% had reached age 70 or older while maintaining freedom from chronic diseases and good physical, cognitive, and mental health.
DIETARY PATTERNS AND HEALTHY AGING
The study compared rates of healthy aging among people adhering to eight healthy dietary patterns. The strongest correlation was seen with the Alternative Healthy Eating Index, a pattern reflecting close adherence to the Dietary Guidelines for Americans. Participants in the top quintile for this dietary pattern were 84% more likely to achieve healthy aging than those in the bottom quintile.
Strong correlations were also found for the Empirical Dietary Index for Hyperinsulinemia (78% greater likelihood), Planetary Health Diet (68%), Alternative Mediterranean Diet (67%), Dietary Approaches to Stop Hypertension (DASH) Diet (66%), the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) Diet (59%), and Empirical Dietary Inflammatory Pattern (58%). A more modest association was found for the Healthful Plant-Based Diet (43%).
INSIGHTS ON THE PLANETARY HEALTH DIET
“A finding that stood out was the association between the Planetary Health Diet and healthy aging,” said Tessier. “This diet, based on the EAT-Lancet Commission’s report, emphasizes fruits, vegetables, whole grains, plant proteins, and healthy fats from sustainable sources. Its link to healthy aging is particularly interesting because it suggests that we can adopt a diet beneficial for both our health and the planet.”
COMPREHENSIVE BENEFITS
The ties between diet and healthy aging remained strong even when accounting for physical activity and other health-impacting factors. Tessier noted that each healthy dietary pattern was linked with overall healthy aging and individual components like physical health, cognitive functioning, and mental health.
FUTURE RESEARCH DIRECTIONS
Given the study’s focus on dietary patterns in middle age, Tessier suggests that future research could explore the potential impacts of switching to a healthier diet later in life. This could help determine if adopting healthy dietary habits can benefit older adults who did not follow these patterns earlier in life.
This comprehensive study underscores the critical role of midlife dietary habits in achieving healthy aging. By adopting a diet rich in fruits, vegetables, whole grains, and healthy fats, individuals can significantly enhance their chances of living disease-free and maintaining good physical, cognitive, and mental health as they age. The research paves the way for further exploration into dietary patterns and their long-term impacts on health and well-being.
