What it takes to reach 70 years old without chronic diseases?
A team of researchers led by scientists at Harvard’s Public Health School sought to answer this question by following more than 100,000 Americans in 40, 50 and 60 years for a period of up to three decades. The results, published on March 24 in the magazine, found that healthy diets at the beginning of life were associated with a greater likelihood of even after considering other lifestyle factors such as physical activity and smoking.
To better understand which diets could lead to the highest chances of healthy aging and how these study discoveries can affect people’s nutritional choices during middle age and other periods of their lives, I talked to CNN well-being expert, Dr. Leana Wen. Wen is an emergency doctor and Associate Professor at George Washington University. She previously served as Baltimore’s health commission.
CNN: How long did the researchers spend watching people’s eating habits? What did they learn?
Wear Leana Win: “This is a longitudinal observational study, meaning that the researchers followed the same group over time and studied self-remedied health habits and results. The researchers asked the study participants for up to three decades, until they reached 70 years. Participants regularly and extensively documented their food consumption, reporting how often they consumed consumed More than 130 different foods. The study team then classified food consumption measuring how close the consumption pattern was of eight types of healthy diets and non -healthy ultra -processed food consumption.
At the end of the study period, three decades later, the researchers found that 9,771 of 105,015 participants, or about 9.3%, reached what they defined as healthy agingwhich is to live up to 70 years of age free of, hypertension and heart disease, and have no cognitive, physical or mental health commitments.
See also: CNN Vital Signs about Longevity
The study team found that for each of the eight healthy diets, the greatest adhesion was associated with the highest likelihood of healthy aging.
In addition, the researchers found that greater consumption of fruits, vegetables, whole grains, walnuts, vegetables, unsaturated fats and low -fat dairy products was linked to greater chances of healthy aging. On the other hand, greater consumption of trans fats, sodium, sugary beverages and red or processed meat was associated with lower chances of healthy aging.
In my opinion, this was a solid study that demonstrates quite convincingly that following a healthy diet early in life is a key factor involved in healthy aging. This research is consistent with other studies that have found that people can earn years in life expectancy eating more vegetables, fruits, whole grains and nuts and avoiding sugary drinks and processed foods.
CNN: What are the eight types of diets that were included in this study?
Wen: The study participants did not identify themselves as followers of a specific diet. They reported their food consumption, and the researchers correlated their long -term adherence to dietary standards considered healthy.
As eight diets They were the Alternative Index of Healthy Eating (AHEI), the Alternative Mediterranean Index (AMED), the Dietary Approach to Stop Hypertension (DASH), Mediterranean-Dash Intervention for Neurodegenerative Delay (Mind), Plant-Based Diet (HPDI), Planetary Health Diet (PHDI), the empirical dietary pattern, empirical dietary standard (EDIP) and the empirical dietary index for hyperinsulinemia (Edih).
These dietary patterns share numerous common characteristics. For example, Amed and Mind are based on the Mediterranean diet, rich in plant -based foods, lean proteins and healthy fats. PhDi and HPDI maximize the consumption of fruits, vegetables, nuts and vegetables. There are some differences – for example, Dash emphasizes reduced sodium, EDIP uses an inflammatory index for food, and Edih scores food for anticipated insulin secretion.
CNN: How can these results affect the nutritional choices of people in middle age?
Wen: These findings should lead people to think of a nutritious diet as a key component of. When making nutritional choices, everyone should look for minimally processed whole foods such as leafy vegetables, fresh fruits and whole grains. This study and others consistently show the benefits of oilseeds, as well as legumes such as beans and lentils. Fish and lean meats can also be part of a healthy diet. On the other hand, highly processed meats, such as cold delicate and fried chicken, are associated with worse health results.
CNN: What about younger individuals? Do their eating habits matter?
Wen: This study examined people’s eating habits during their 40, 50 and 60 years. It did not analyze nutritional habits early in life. But based on other studies, it is reasonable to recommend that everyone, regardless of age, should look for a healthy diet, also remembering that it is never too late to start developing healthier habits.
CNN: It may be obvious, but what does the study suggest not to eat?
Wen: Although much of the study focus is on the types of diet and food positively associated with healthy aging, there are also negatively associated items. Notably, these include sugary drinks such as soft drinks and beverages with ultra -processed foods and high levels of sodium and trans fats.
Everyone can make a conscious effort to reduce the consumption of soft drinks, fruit drinks and other sugary drinks. They may also try to reduce the consumption of ultra -processed foods, which have been associated in numerous other studies at greater risk of mortality. Observing the package label is always a good way to assess whether the food can be ultra -processed. If you have a long list of ingredients with many additives, the item is probably ultra-processed and is better to replace it with a similar food with minimal processing. Labels can also provide information on sodium levels and trans fats.
That said, I believe that we must also recognize the role of public policies to help people make nutritional choices. In many communities, ultra -processed foods are cheaper and more easily accessible than fresh fruits and vegetables. Studies such as this can help demonstrate that optimizing people’s diets and helping them access nutritious foods can reduce chronic diseases, which is essential to ensure a healthy workforce and reduce future health costs. Policy formulators should consider the important role that food has in determining people’s welfare and helping to create a longer-term food environment.
