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(CNN) – What do you need when you reach the age of 70 and don’t have chronic illnesses?
A team of researchers, led by scientists at Harvard’s Chan School of Public Health, tried to answer the question by following over 100,000 Americans in their 40s, 50s and 60s for up to 30 years.
As a result, it was published in the journal on March 24th. Natural Medicinefound that healthy eating early in life is associated with a higher likelihood of healthy aging, even after accounting for other lifestyle factors such as physical activity and smoking status.
I wanted to better understand which diet leads to a higher probability of healthy aging. How do these findings affect nutritional choices in middle-aged people?
For more information, we spoke with Dr. Leana Wen, a CNN wellness expert. Wen is an emergency physician and adjunct associate professor at George Washington University. She previously served as a health committee member in Baltimore.
CNN: How much did researchers look at people’s eating habits? What did they learn?
Dr. Lean Wen: This is a longitudinal observational study, meaning that researchers followed the same group over time to study self-reported habits and health outcomes. Researchers sought research participants for nutritional habits for up to 30 years until they reached the age of 70.
The research team then classified food consumption by measuring how close consumption patterns were to eight healthy diets and measuring the consumption of unhealthy, ultra-highly processed foods.
At the end of the study period 30 years later, the researchers found that 9,771 of the 105,015 participants, or about 9.3%, achieved what was defined as healthy aging, living to the age of 70 without chronic diseases such as diabetes, hypertension, and heart disease, and without cognitive abilities, physical or mental health. The research team found that higher adherence was associated with a higher likelihood of healthy aging for each of the eight healthy diets.
Furthermore, researchers found that high consumption of fruits, vegetables, whole grains, nuts, legumes, unsaturated fats and low-fat dairy products is a high possibility of healthy aging. On the other hand, increased consumption of trans fats, sodium, sugar drinks, red or processed meats was associated with a lower probability of healthy aging.
In my view, this is a healthy study and very convincingly shows that tracing healthy diet early in life is an important factor involved in healthy aging. This study is in line with other studies that have found that eating more vegetables, fruits, whole grains and nuts can help people get a life expectancy Avoid sweet drinks And processed foods.
CNN: What are the eight diets included in this study?
Wen: Study participants did not self-identify as having a specific diet. They reported their food consumption, and researchers correlated their long-term adherence with dietary patterns considered healthy.
Eight diets include alternative healthy diet index (AHEI), alternative Mediterranean index (AMED), dietary approach to stop hypertension (DASH), Mediterranean dash intervention for neurodegeneration delay (heart) (Mind), healthy plant-based diet (HPDI), planetary nutrition index (PHDI), Empiramy Pirmatory Pattern, and hyperinsulinemia (EDIH).
These diet patterns share many commonalities. For example, Amed and Mind are based on a Mediterranean diet rich in plant-based foods, lean protein, and healthy fats. PHDI and HPDI maximize consumption of fruits, vegetables, nuts and legumes. There are some differences. For example, Dash highlights reduced sodium, Edip uses the inflammatory index for foods, and Edih scores foods by predicted insulin secretion.
CNN: How do these results affect nutritional choices in middle-aged people?
Wen: These findings should encourage people to consider nutritious diets as a key component of healthy aging. When making nutritional choices, everyone should aim for minimally processed whole foods, including leafy green vegetables, fresh fruits, and whole grains. This study and others have consistently shown the benefits of legumes, such as beans and lentils.
Fish and lean meat are also part of a healthy diet. Meanwhile, highly processed meats such as delicol cuts and fried chicken are associated with health outcomes.
CNN: How about young people? Are their diet habits important?
Wen: This study examined dietary habits in people in their 40s, 50s and 60s. It didn’t look at nutritional habits early in life. However, it is reasonable to recommend that everyone, regardless of age, should aim for a healthy diet based on other studies. Also, keep in mind that it’s never too late to develop healthy habits.
CNN: That may be obvious, but did this study suggest that we shouldn’t eat?
Wen: Much of the focus of this study is on diet and food types that are positively associated with healthy aging, but there are also negatively related items. In particular, these include sugar-added drinks, such as sugar-added soda and fruit drinks, and Super positive food A high level item of sodium and trans fat.
Everyone can make a conscious effort to reduce the consumption of soda, fruit drinks and other sugar-based drinks. They can also try to reduce the consumption of ultra-highly processed foods linked Many other studies There is a high risk of death.
Looking at packaging labels is a good way to always assess whether food is ultra-processed. If you have a long list of ingredients with many additives, the item is probably super positive and is best suited to replace it with similar foods with minimal processing. The label can also provide information about sodium and trans fat levels.
I think all of this must acknowledge the role of policy in helping people make nutritional choices. In many communities, ultra-highly processed foods are cheaper and easier to access than fresh fruits and vegetables.
Such studies help argue that helping people optimize their diet and access nutritious foods can reduce chronic disease. This is essential to ensuring a healthy workforce and reducing healthcare costs. Policymakers should see the important role food in determining people’s well-being and help to promote the food environment the most for long-term health.
