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Strategies for Maintaining Health and Wellness into Your 70s and Beyond

Late-Life Health Optimization: Achieving 70 Without Major Chronic Ailments, Maintaining Cognitive, Physical, and Mental Wellness. Even if you've neglected health precautions previously, it's possible to rebound. Here's evidence that it can be done...

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Overcoming Late-Life Health Issues: Achieving Vitality at 70 and Beyond, Even with Past...
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Strategies for Maintaining Health and Wellness into Your 70s and Beyond

International study reveals correlation between dietary patterns and healthy aging

Researchers from over 30 years of data collected in the Nurses' Health Study and the Health Professionals Follow-Up Study have found that following certain dietary patterns can significantly increase the chances of healthy aging. The study, which involved 105,000 participants aged 39 to 69, highlighted the importance of adopting a healthy diet in maintaining cognitive, physical, and mental health as one grows older.

Healthy dietary patterns assessed

Participants regularly filled out dietary questionnaires, and researchers examined adherence to eight healthy dietary patterns:- The Alternative Healthy Eating Index (AHEI)- The Alternative Mediterranean Index (aMED)- The Dietary Approaches to Stop Hypertension (DASH)- The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)- A healthful plant-based diet (hPDI)- The Planetary Health Diet Index (PHDI)- An empirically inflammatory dietary pattern (EDIP)- An empirical dietary index for hyperinsulinemia (EDIH)

Each of these diets emphasizes a higher intake of fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes. Some include moderate consumption of healthy animal-based foods such as lean meats, fish, and select dairy products.

Benefits of Healthy Dietary Patterns

In total, 9,771 participants experienced healthy aging, with the study confirming a substantial link between adhering to any of the eight healthy dietary patterns and overall healthy aging. The benefits of these diets were extended to both cognitive and physical health, as well as mental health.

Whilst all healthy diets scored well, the Alternative Healthy Eating Index (AHEI) emerged as the most effective in promoting healthy aging. Participants with high adherence to the AHEI had a 86% greater chance of reaching age 70 in good health compared to those with low adherence. This chance increased 2.2-fold at age 75. The Planetary Health Diet Index (PHDI) followed closely behind, focusing on plant-based foods and minimizing animal-based foods for both human and environmental health.

Avoiding Ultra-Processed Foods

The study also found that eating more ultra-processed foods, particularly processed meats and sugary and diet beverages, led to lower odds of healthy aging. Limiting these foods is essential for maintaining overall health and reducing the risk of chronic diseases.

Implications for future dietary guidelines

Mart Guasch-Ferré of the University of Copenhagen, one of the study's co-corresponding authors, remarks, "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." Adopting these dietary patterns can aid in maintaining an active and independent lifestyle, benefiting both individuals and public health.

Although following the top two diets, the AHEI and PHDI, may provide the best odds of aging in good health, any of the diets referenced can offer a health advantage. According to lead author Anne-Julie Tessier of the University of Montreal, "Healthy diets can be adapted to fit individual needs and preferences."

The balanced combination of a variety of healthy food options while limiting ultra-processed foods serves as a practical approach to promoting better health and healthy aging. Choosing a diet appealing to personal preference can encourage long-term adherence to healthy habits, maximizing the potential for healthy outcomes.

References:

  • Healthy eating in midlife linked to overall healthy aging - ScienceDaily
  • Optimal dietary patterns for healthy aging - Nature Medicine
  • Move Over Mediterranean Diet-This Harvard-Designed Diet Was Just Crowned Best for Healthy Aging - Inc.
  1. Evidence from the study suggests that adhering to healthy dietary patterns like the Alternative Healthy Eating Index (AHEI) and the Planetary Health Diet Index (PHDI), which emphasize a higher consumption of plant-based foods and moderate animal-based foods, is significantly linked to healthy aging.
  2. Pursuing a health-and-wellness lifestyle that incorporates any of the eight healthy dietary patterns, including the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) and the Dietary Approaches to Stop Hypertension (DASH), can support overall cognitive, physical, and mental health during the aging process.
  3. To minimize the risk of chronic diseases and maintain brain health during healthy aging, it is essential to consume a steady diet rich in fruits, vegetables, whole grains, nuts, legumes, and unsaturated fats, while limiting the intake of ultra-processed foods such as processed meats, sugary drinks, and processed beverages.

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