A new long-term study has revealed that diet plays a significant role in healthy ageing. Researchers tracked people’s eating habits from midlife to their seventies. The findings show that eating certain foods can help maintain mental and physical health as people grow older.
Tracking Diets Over 30 Years
The study, published in Nature Medicine, followed around 105,000 people in the United States for up to 30 years. Researchers examined how different diets affected the health of participants as they aged. They looked at eight diets, including the popular Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). The DASH diet focuses on lowering blood pressure by reducing sodium intake.
Healthier Diets for Better Ageing
The study found that people who followed plant-based diets were the healthiest as they aged. These diets included lots of fruits, vegetables, whole grains, nuts, legumes, and healthy fats. They also ate small amounts of animal-based products, such as low-fat dairy. The healthiest participants avoided red and processed meats, fried foods, sugary drinks, and too much salt.
Marta Guasch-Ferré, the lead author of the study, said that there is no one “superfood” that guarantees good health. Instead, a combination of foods from different diets can offer real benefits. She emphasized that there is no “one size fits all” when it comes to diet. The best diet depends on a person’s individual needs.
What Is Healthy Ageing?
This study defines healthy ageing in a new way. Healthy ageing isn’t just about living a long life—it’s about living a good life. People were considered to be ageing well if they reached 70 without major chronic illnesses. They also needed to have good brain function, mental health, and physical ability.
Guasch-Ferré asked, “Do we want to live longer or do we want to live better?” This question reflects the focus of the study on quality of life, not just longevity. Despite the positive impact of healthier diets, fewer than one in ten people met the study’s standards for healthy ageing. This shows that true healthy ageing is rare, even in a large group of people.
Diet Is Important, but Not the Only Factor
While diet is important, it’s not the only factor that affects healthy ageing. Genetics, environment, and healthcare access also play a big role in health outcomes. Guasch-Ferré believes the findings apply to both the U.S. and Europe, but the study did not fully account for factors like income or culture.
Still, the research provides useful insights for improving dietary guidelines. It could also motivate people to make better food choices. “Healthy ageing is not just about diet,” Guasch-Ferré said. “But improving your diet could make a difference.”
The Benefits of Eating Well
The study suggests that people who follow a diet rich in plant-based foods, whole grains, and healthy fats have a higher chance of ageing well. Limiting processed foods, red meats, and excessive salt can also improve health as people age.
These findings could lead to changes in public health advice. The focus may shift to improving the quality of life in addition to increasing lifespan. The study encourages people to take care of their health now, so they can enjoy better health in later years.
Small Changes Can Make a Big Difference
While the study highlights the benefits of a healthy lifestyle, it also reminds us that diet alone cannot guarantee healthy ageing. However, small changes in eating habits can make a big difference in how we age. Adopting a balanced diet with plenty of plant-based foods can help maintain good health well into old age.