Eating a nutritious diet filled with fruits, vegetables, whole grains, and unsaturated fats in midlife can improve mental, physical, and cognitive health later in life. A study analyzed data from over 100,000 participants over a 30-year period, finding that diets rich in nutrients were associated with a greater chance of healthy aging. This includes surviving past age 70 with good cognitive and physical function, mental health, and being free of chronic diseases.
The study compared various highly nutritious dietary patterns, such as the DASH diet, the alternative healthy eating index (AHEI), and the planetary health diet. The research found that diets high in fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy were linked to healthier aging. On the other hand, diets high in trans fats, sodium, and red or processed meats were associated with a lower chance of aging well.
Although the study had limitations as it was observational and based on self-reports, previous research has also shown that diet and physical activity can reduce the risk of chronic diseases and promote healthy aging. The findings suggest that following a healthy eating pattern in midlife can lead to a healthier later life. Experts recommend a combination of healthy diet, exercise, avoiding tobacco, sunscreen, getting enough sleep, and engaging in social activities for optimal healthy aging.
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