A new research study published in the journal Nature Medicine underscores just how important diet can be in supporting healthy aging. Researchers analyzed the food intake of over 105,000 adults during midlife. They discovered that adherence to the Alternative Healthy Eating Index (AHEI) more than doubles the odds of aging well by age 70. The implication of these findings is that concrete, realistic dietary choices can help prevent and even reverse chronic diseases. This, in turn, improves the quality of life as Americans age.
The AHEI gives a positive score to those who include certain foods in their diets. Interestingly, those who consume little if any fish tend to have the highest scores. They eat a minimum of five servings of veggies and four servings of whole fruit daily. The index penalizes people who cut red meat, sugar-sweetened beverages and fruit juice out of their diets.
The study further highlights the AHEI as an essential metric for measuring dietary patterns and their impacts on health. Those participants with the highest AHEI scores demonstrated a remarkable 86% increase in their chances of experiencing healthy aging. This important finding underscores the powerful role that diet quality can play on health in aging.
In the words of the study’s co-author Stephen Kritchevsky, maintaining healthy lifestyle habits can help “overcome the effect of years of poor health.”
“With respect to many lifestyle factors, our mantra typically is it’s never too early and it’s never too late.” – Stephen Kritchevsky
In addition to dietary choices, maintaining a healthy weight and engaging in regular exercise are critical components of healthy aging. Kritchevsky said that some combination of these lifestyle choices contributes to improved longevity and increased health span.
Marta Guasch-Ferré, another researcher on the study, underscored the advantages of a plant-based diet.
“It’s not just about living longer but also maintaining good health in the later stages of life.” – Marta Guasch-Ferré
Guasch-Ferré pointed out that participants had superior health outcomes. They stuck to anti-inflammatory eating patterns filled with fruits, veggies, whole grains, unsaturated fats, nuts, and legumes, with reduced processed meats, sugars, and trans fats. She recognized the many positive impacts that could come from eating less animal food, saying,
“We can reduce our intake of animal food, but still, some amounts may be healthy.” – Marta Guasch-Ferré
The AHEI is a valuable marker for understanding dietary effects on healthy aging and overall well-being in older age. So embracing a whole-foods diet packed with more plant-based foods is a simple yet powerful way to boost your longevity. In the process, you’ll be doing yourself a favor and maximizing your health in your golden years.
Leave a Reply