Join CNN's Amazing Lifestyle Guide: Aged Right, The Mediterranean Way!
Midlife diet's impact on one's health at age 70, as per a recently published research.
Dive into our intriguing, eight-part journey, curated by experts, that will transform your eating habits, thereby boosting your health for the long haul.
Researchers from Harvard T.H. Chan School of Public Health crack the code on maintaining a disease-free life until 70. How? By closely examining the nutritional choices of over 100,000 Americans aged 40 to 60 for up to three decades.
The game-changer? An adherence to a healthy, balanced diet. People who followed healthy dietary patterns were more likely to bypass diabetes, hypertension, heart disease, and other chronic health issues, maintaining their mental, physical, and cognitive health until the age of 70.
What's the secret sauce? Delicious, MasterChef-approved picks such as fruit, veggies, whole grains, nuts, legumes, unsaturated fats, low-fat dairy products, and a dash of lean proteins. Conversely, rule out the dietary duds like trans fats, sodium, sugary beverages, and processed meats for optimal results.
Stay tuned as I chat with CNN's health guru, Dr. Leana Wen, an emergency physician and George Washington University lecturer, to decipher this groundbreaking study and its impact on nutrition choices at various life stages.
CNN Interview:
CNN: How long did this study dig into people's eating habits? What were the major findings?
Dr. Leana Wen: Led by researchers from the esteemed Harvard T.H. Chan School of Public Health, this comprehensive, long-term study, published in Nature Medicine, examined self-reported dietary patterns and health outcomes of individuals over three decades, up until the age of 70. Not to worry; participants diligently chronicled their nutrition choices, reporting on over 130 different eats.
The researchers found that as study participants adhered more closely to eight common dietary patterns, their likelihood of attaining the golden age of 70 sans chronic diseases skyrocketed. Moreover, consuming fruit, veggies, whole grains, nuts, legumes, unsaturated fats, and low-fat dairy products was linked to a greater chance of longevity and good health. Conversely, stomach-churning culprits such as trans fats, sodium, sugary beverages, and red or processed meats were associated with reduced wellbeing.
In a nutshell, this study proves beyond the shadow of a doubt that embracing a healthy diet is key to blossoming into a vibrant, disease-free senior citizen.
CNN: What are these eight dietary patterns that the research looked at?
Wen: This study didn't measure participants' adherence to specific named diets; rather, it evaluated participant food choices to classify their eating patterns in line with eight healthy dietary patterns. These diets are the Alternative Healthy Eating Index (AHEI), the Alternative Mediterranean Index (aMED), the Dietary Approaches to Stop Hypertension (DASH), the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND), the Healthful Plant-Based Diet Index (hPDI), the Planetary Health Diet Index (PHDI), the Empirically Inflammatory Dietary Pattern (EDIP), and the Empirical Dietary Index for Hyperinsulinemia (EDIH).
These diets share commonalities: prioritizing plant-based foods; minimizing trans fats, sodium, sugary beverages, and red or processed meats; maximizing consumption of fruits, veggies, whole grains, nuts, legumes, unsaturated fats, and low-fat dairy products; and advocating reduced sodium and moderate alcohol intake.
CNN: In what ways will this research affect food choices during midlife?
Wen: This study's findings impress upon us that embracing a nutritious routine is vital in striving for a prosperous old age. When choosing groceries, target whole foods with minimal processing, such as fresh, leafy greens, vibrant fruits, and whole grains. Don't forget the protein punch from nuts, legumes, fish, and lean meats. On the flip side, it's best to minimize highly processed meats, like deli cold cuts, fried chicken, and other fast food freaks.
CNN: Does this research matter for younger individuals? After all, they haven't hit midlife yet.
Wen: This study didn't inspect the eating habits and health outcomes of youth; it focused solely on adults aged between 40 and 60. Nonetheless, based on additional research, it's safe to recommend that everybody, no matter the age, prioritizes a healthy diet. Plus, it's never too late to establish beneficial habits, so get cookin'!
CNN: To be blunt, what does the study suggest we should avoid?
Wen: Although the study draws a clear picture surrounding healthy dietary patterns, it's equally valuable to highlight foods that hinder your quest for good health as you age. Namely, these include beverages laden with added sugars like sodas and fruit drinks, as well as ultra-processed foods teeming with sodium and trans fats.
To minimize these health hazards, approach your next shopping spree with a laser focus on labels. Switch out those ultra-processed foods with long ingredient lists for their refreshed, minimalistic equivalents. Plus, placing a premium on package labels will help you stay informed about levels of sodium, trans fats, and other yucky ingredients to further steer clear of them.
Finally, let's not forget the crucial role public policy plays in helping citizens make informed food choices. In many communities, accessing wholesome fresh produce or organic grub is difficult, and ultra-processed foods are more easily obtainable and cost-effective. This study's findings could help sway policymakers towards creating a balanced, healthier food environment to aid in promoting long-term health for all. (Note: Be sure to check out the Enrichment Data section for more info on these dietary patterns and their key components.)
- Embracing a healthy diet, as demonstrated in the study, particularly adhering to the Alternative Healthy Eating Index (AHEI), the Alternative Mediterranean Index (aMED), the Dietary Approaches to Stop Hypertension (DASH), the Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND), the Healthful Plant-Based Diet Index (hPDI), the Planetary Health Diet Index (PHDI), the Empirically Inflammatory Dietary Pattern (EDIP), and the Empirical Dietary Index for Hyperinsulinemia (EDIH), can help individuals maintain their health and wellness throughout their lives, potentially extending their healthy life span up to 70.
- By choosing fresh, unprocessed foods with minimal additives and focusing on plant-based options like fruits, vegetables, whole grains, nuts, legumes, and low-fat dairy products, while minimizing processed meats and foods high in trans fats, sodium, and added sugars, individuals can follow the dietary patterns shown to support neurodegenerative health, promote wellness, and potentially delay the onset of chronic diseases.
- Although the study primarily focused on the dietary choices of adults aged 40 to 60, the principles of a healthy diet, such as avoiding ultra-processed foods and optimizing consumption of whole foods, are valuable for individuals of all ages, as continued adherence to a healthy lifestyle can contribute to achieving and maintaining good health throughout life.
