New research published in Nature Medicine has found that eating a healthy diet in your 40s can significantly improve your chances of aging well in your 70s. People who followed one of eight healthy dietary patterns in midlife had a 45% to 86% greater chance of healthy aging, while eating more ultra-processed foods was linked to a 32% lower chance of healthy aging.
What Is Healthy Aging?
The researchers define healthy aging as reaching the age of 70 free from chronic diseases such as diabetes and most types of cancer, while also maintaining physical, mental, and cognitive function.
“Midlife is a critical window where dietary changes can significantly impact both short- and long-term health and independence as we age,” said Angel Planells, MS, RDN, a Seattle-based registered dietitian nutritionist.
Key Findings
Of the eight dietary patterns studied, the Alternative Healthy Eating Index (AHEI) was found to have the strongest association with healthy aging. Diets high in red and processed meats, sugary beverages, trans fats, and sodium showed the opposite effect. AHEI, a flexible and plant-centered dietary pattern, focuses on fruits, vegetables, whole grains, legumes, nuts, and healthy fats while reducing processed foods and red meats.
The AHEI and Its Benefits
Following a diet aligned with the AHEI was associated with an 86% chance of healthy aging by age 70 and a 2.24 times greater chance of healthy aging at 75. This index, developed in 2002, was designed to help lower the risk of chronic diseases.
To follow an AHEI-friendly diet, it’s recommended to consume:
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5 servings of vegetables (extra leafy greens are encouraged)
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4 servings of fruits
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5–6 servings of whole grains
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1 serving of nuts, legumes, or tofu Additionally, incorporating fish and healthy fats throughout the week is advised.
Why Does Midlife Diet Matter for Cognitive Function?
Research shows that midlife is crucial for cognitive health later in life. As individuals enter their 40s and 50s, the risk for chronic diseases like heart disease, diabetes, and cognitive decline rises, accelerating biological aging. A nutrient-rich diet, rich in whole grains, fruits, and vegetables, can help protect brain function, support gut health, maintain muscle and bone strength, and lower cholesterol.
For example, a 2023 study found that following the Dietary Approaches to Stop Hypertension (DASH) diet in midlife was linked to fewer cognitive issues in older age. This diet, also included in the Nature Medicine study, is designed to reduce blood pressure and includes fruits, vegetables, whole grains, fish, and low-fat dairy.
The Role of Anti-Inflammatory Foods
Consuming anti-inflammatory foods can play a significant role in reducing the risk of cardiovascular diseases and cognitive impairment. As Yu Chen, MPH, PhD, senior author of the 2023 study, explained, “A healthy diet during midlife can reduce inflammation and oxidative stress, which are linked to high blood pressure and cardiovascular disease—major risk factors for cognitive impairment.”
Taking Care of Yourself as You Age
While genetics and social and environmental factors also influence aging, incorporating nutrient-dense foods into your diet can significantly improve your quality of life as you age. Staying active, fueling your body with good nutrition, and taking care of your overall well-being are key to maintaining health as you age.
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