Living a long and healthy life is the goal of many people, and science is working to define the ideal routine to achieve this ideal. Life expectancy varies depending on the geographical area, with the latter being higher than the average in the “blue zones”, such as the island of Okinawa in Japan or the province of Nuoro in Sardinia. In France, thelife expectancy stands at 85.7 years for women and 80 years for men, according to the latest figures from INSEE.
Certain habits can help you age healthily. Last April, British researchers published a study recalling that adopting certain habits such as eat healthydo not smoke or practice any physical activity regular exercise reduced the risk of premature death.
More recently, researchers at the Harvard TH Chan School of Public Health in the United States looked at the importance of diet on physical and brain health in older adults. They found that following a healthy diet in midlife could increase the chances of healthy aging. Their findings are being presented at the annual meeting of the American Society for Nutrition, which runs from June 29 to July 2 in Chicago, United States.
Healthy diet could reduce risk of chronic diseases by 84%
To reach these conclusions, the researchers analyzed data from more than 100,000 people over a period of 30 years. At the start of the study in 1986, the participants did not suffer from any chronic diseases and were at least 39 years old. Their eating habits were collected using a questionnaire sent out every four years.
By 2016, researchers noted that nearly half of the study participants had died. Additionally, only “9.2% had survived to age 70 or older while remaining free of chronic diseases and in good physical, cognitive and mental health.” The researchers therefore analyzed the role played by diet on longevity.
They found that participants who ate a healthy diet and followed the recommendations of the American health authorities had an 84% chance of aging in good health compared to those who did not follow the recommendations. Among the eating habits that promote longevity, life expectancyfollowing the planetary health diet increased the chances of healthy aging by 68%. For the Mediterranean dietthe DASH diet (Dietary Approaches to Stop Hypertension) et le vegetarian dietthe rates were 67%, 66% and 43% respectively.
“What you eat in midlife can play a big role in how you age”
In summary, the researchers note that higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products were associated with greater odds of healthy aging. Conversely, consuming foods high in fat, sodium, red meats, and processed foods reduced the odds of healthy aging. Also, the researchers emphasize the importance of diet for healthy aging, even when taking into account other factors such as physical activity.
“People who adopted healthy eating habits in midlife, particularly those rich in fruits, vegetables, whole grains and healthy fats, are much more likely to age healthily.”concludes Anne-Julie Tessier, postdoctoral researcher at the Harvard TH Chan School of Public Health. “This suggests that what you eat in midlife may play an important role in how you age.”
Sources :
- What you eat at age 40 could influence your quality of life at 70 (communiqué)
