A nutritious diet started in one’s 40s can support healthy aging and independent living decades later, new research presented this week at the annual meeting of the American Association for Nutrition in Chicago finds.
“People who followed healthy eating patterns in middle age—especially those rich in fruits, vegetables, whole grains, and healthy fats—were significantly more likely to achieve healthy aging,” says Anne-Julie Tessier, PhD, a postdoctoral researcher at the Harvard T.H. Chan School of Public Health and one of the study’s authors. “We were surprised by the strength of this association, even after accounting for several other factors known to influence health, such as physical activity.”
Dr. Tessier and colleagues analyzed data on more than 106,000 women going back to 1986. At the beginning of the study, the subjects were at least 39 years old and had no chronic diseases.
Researchers observed that women who followed a healthy diet from their 40s onwards were 43 to 84 percent more likely to function well physically and mentally by age 70 than those who did not.
Healthy aging was defined as living to age 70 or beyond while maintaining good reported cognitive function, physical function, mental health, and absence of chronic disease by the time the study was completed in 2016. Only 1 in 10 women (9.2%) met this criterion.
Reporting 1 or fewer depressive symptoms out of 15 (such as not feeling energetic or frequently feeling bored) was considered a measure of good mental health, while one or fewer physical limitations, such as being unable to climb a flight of stairs or walk a block, was considered good physical functioning.
Every four years throughout the study, participants completed questionnaires providing information about their eating habits. At the end of the study in 2016, higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products were positively associated with a higher likelihood of healthy aging; and higher intakes of trans fat, sodium, total meat, and red and processed meats were inversely associated.
It’s Never Too Late to Gain Strength from Good Nutrition
“Dietary choices made in midlife have a lasting impact on health and well-being later in life,” says Dr. Assar, who was not involved in the study. “A nutritious diet may contribute to healthier aging by helping to prevent chronic diseases such as heart disease, diabetes, and cognitive decline. Following a healthy diet may also lead to improved energy levels, better physical function, and improved mental clarity later in life.”
While this study focuses on positive health effects gained over decades, Assar emphasizes that it’s never too late to support yourself with better nutrition.
“While adopting healthy eating habits at an early age is ideal, making positive dietary changes at any age can still provide significant health benefits,” she says.
These benefits include improved energy levels, improved mood, increased longevity, increased quality of life, and reduced inflammation.
Assar adds that a healthier diet may even help seniors reverse some chronic conditions, such as hypertension, type 2 diabetes and high cholesterol, regardless of their age, as long as they change their eating habits.
Alternative Healthy Eating Index Comes Out on Top
Tessier and his team looked at eight different nutritious diets. The best-selling program was the Alternative Healthy Eating Index, developed at Harvard. The researchers found that this diet had the strongest correlation with healthy aging. Those who adhered to it most closely were 84 percent more likely to achieve healthy aging than those who adhered to it least closely.
The researchers also found strong correlations for the following diets:
The researchers found that the relationship between a planetary health diet and healthy aging was particularly intriguing.
“This diet, which minimizes animal products and emphasizes fruits, vegetables, whole grains, and healthy fats, has emerged as one of the leading dietary patterns associated with healthy aging,” Tessier says. “This is particularly interesting because it suggests that we can eat a diet that benefits both human health and environmental sustainability.”
The researchers noted that they did not look at differences in how long people followed healthy diets and how well they aged. They also did not look at the likelihood of chronic disease or death associated with adhering to a particular diet.
Tessier noted that the study focused on eating patterns in midlife, and said future research could focus on the possible effects of switching to a healthier diet even later in life.