A recent study has highlighted the profound connection between diet and healthy ageing, indicating that plant-based foods, along with minimal consumption of animal-based and ultra-processed products, can significantly improve the quality of life as individuals grow older.
The collaborative study, conducted by researchers from the Harvard T.H. Chan School of Public Health, the University of Copenhagen, and the University of Montreal, examined how different dietary habits influence ageing, particularly in older adults. The research sheds light on how dietary patterns impact not only longevity but also the ability to maintain cognitive, physical, and mental health in later years.
According to the study, healthy ageing is defined as being free from major chronic diseases and maintaining good mental, physical, and cognitive health at the age of 70 or older. Lead author Professor Frank Hu emphasized that this study takes a comprehensive approach, focusing on how diet affects the independence and quality of life during the ageing process, rather than solely concentrating on specific diseases or life expectancy.
The research team analyzed the food intake and health outcomes of approximately 105,000 adults aged 39 to 69, assessing their adherence to eight distinct healthy dietary patterns. These included well-established indices such as the Alternative Healthy Eating Index (AHEI), the Mediterranean Diet, and the Dietary Approaches to Stop Hypertension (DASH). Participants provided information about their eating habits through detailed surveys, and their dietary patterns were scored based on these indices.
The study also tracked the frequency of ultra-processed food consumption among participants, which includes products that are heavily industrialized and contain additives or preservatives. Such foods are often designed for convenience, cost-effectiveness, and long shelf life but are generally considered detrimental to health.
The results revealed that nearly 9,800 participants experienced healthy ageing, with those following diets rich in fruits, vegetables, whole grains, nuts, legumes, and healthy fats being more likely to age well. Notably, the AHEI was identified as the healthiest diet, with those adhering to it being 86% more likely to experience healthy ageing.
The research also found that high consumption of ultra-processed foods was associated with poorer ageing outcomes. These foods were linked to faster biological ageing and a greater likelihood of chronic health issues.
Co-author Professor Marta Guasch-Ferré emphasized the importance of maintaining an active and independent lifestyle, underlining that these findings could influence future public health recommendations. She suggested that dietary patterns focusing on plant-based foods, with moderate inclusion of healthy animal-based foods, could support healthy ageing and inform future dietary guidelines.
Assistant Professor Anne-Julie Tessier, the corresponding author, concluded by noting the flexibility of these dietary patterns. “Our study demonstrates that a one-size-fits-all diet does not exist. Healthy eating habits can be tailored to meet individual needs and preferences,” she said.
This research not only underscores the importance of nutrition in healthy ageing but also suggests that dietary choices can play a pivotal role in promoting long-term health and quality of life.
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