There is no single solution to ensure healthy aging, but certain habits, especially dietary choices, can contribute to aging well.
A 30-year study published in Nature Medicine discovered that a particular diet is linked to healthy aging, which is defined as reaching the age of 70 without major chronic health issues, maintaining a sound memory, strong mental health, and the physical ability to climb stairs and move freely. Out of more than 105,000 participants, only one in ten were identified as healthy agers, and they all shared a common dietary pattern: a diet primarily consisting of plant-based foods, minimal highly processed foods, and moderate amounts of animal-based products.
Researchers closely monitored how participants adhered to various healthy diets. Among these, including the Mediterranean and Planetary Health diets, the Alternative Healthy Eating Index (AHEI) showed the strongest positive impact on the likelihood of maintaining robust mental and physical health by age 70. Participants who strictly followed the AHEI diet had an 86% higher probability of achieving 70 without significant chronic diseases compared to those with the lowest adherence levels. Additionally, these individuals were 2.24 times more likely to enjoy good health at age 75 than those in the lowest adherence quartile. This is crucial, considering that 80% of older adults have multiple chronic conditions, which elevate early mortality risks.
The researchers concluded that dietary patterns rich in plant-based foods and a moderate amount of healthy animal-based foods could potentially enhance overall healthy aging, shaping future dietary guidelines. They highlighted that the AHEI had the strongest association with maintaining physical function and mental health among healthy aging aspects.
The AHEI diet, developed by Harvard scientists, aims to reduce the risk of chronic diseases by emphasizing fruits, vegetables, whole grains, nuts, and legumes, while restricting animal products and highly processed and sweetened foods, such as juice. Previous studies have endorsed the benefits of whole-food, plant-based diets, like those found in the world’s blue zones, where longevity is notable. For instance, in Nicoya, Costa Rica, the staple foods, known as the "three sisters," are squash, corn, and beans.
The research utilized data from the Nurses’ Health Study and the Health Professionals Follow-up Study to observe individuals aged 39 to 69 over 30 years. It adds to the understanding of how diet affects lifespan and the duration of living in optimal health.
