Nutrition for Longevity: Dietary Changes for Healthy Aging

More and more frequently, older adults are expressing interest in foods that increase longevity and help keep them looking and feeling healthy. Fortunately, current studies are showing that diet can affect longevity very powerfully, and many people are seeing exciting results from simple dietary changes. Nutrition scientists have identified foods and eating patterns that can contribute to a decreased risk for certain chronic diseases. Since chronic diseases cause the majority of deaths among older adults, diets that maximize low-risk foods may help to increase longevity. Studies have shown that even people who change their diets in their 70s or 80s show marked decreases in disease risks, particularly heart disease.

Early in 2008, researchers at Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging published a new Food Pyramid for Older Adults. This guide emphasizes the importance of nutrient-dense foods (foods with a high nutrient value per calorie), sufficient fluid intake, brightly-colored vegetables, deep-colored fruits, lean proteins, and healthy types of fats. A diet that adheres to these guidelines will help lower the risk of chronic disease while providing numerous health-protective nutrients.

The New England Centenarian Study at the Boston University School of Medicine has shown that almost all people who reach the age of 100 are lean, particularly men. Since obesity has been identified as an actual risk factor for early death, maintaining a weight-conscious diet may contribute to longevity.
Nutrition
A study on Okinawa, a group of Japanese islands which boasts the world’s longest-living people, suggests that the Okinawan diet of vegetables, fruits, whole grains, soy products, omega-3 fatty acid-rich fish, very few dairy products, and little meat is a significant contributor to the longevity of the Okinawan people.

The National Institutes of Health-AARP Diet and Health Study, which followed the lifestyle habits of 380,000 people, found that the closer a person’s diet conformed to the traditional Mediterranean eating plan, the higher the person’s likelihood of maintaining a healthy, old age. The Mediterranean diet emphasizes vegetables, legumes, fruits, nuts, whole grains, fish, and olive oil, while deemphasizing alcohol and meat.

Many other studies have also identified foods that contribute to healthy aging. The Age-Related Eye Disease Study showed that a combination of beta-carotene (found in dark green, leafy vegetables), vitamin C, vitamin E, and zinc can reduce the risk of developing age-related macular degeneration. Other studies have demonstrated the health-protecting properties of herbs and spices. For example, sage, oregano, cloves, and cinnamon have all been shown to lower fasting blood sugar levels in people with diabetes. Dried fruits, such as figs and dates, are full of fiber, potassium, and anti-oxidants which help regulate blood pressure.

A 2004 Harvard study showed that eating three or more servings of high-antioxidant fruit per day lowered the risk of age-related maculopathy by 36% in older adults. Berries are among the highest antioxidant fruits in the world.

Research suggests that a diet high in berries may have the ability to lower oxidative stress and inflammation in the brain, thus lowering the risk of developing age-related neurodegenerative diseases such as Alzheimer’s Disease or Parkinson’s Disease.

A Danish study showed that among patients taking ginger, more than 75% experienced relief from the pain and swelling of arthritis. Myriad studies have demonstrated the beneficial effects of the omega-3 fatty acids found in fish. These fats help reduce inflammation and promote the integrity of cell membranes. Omega-3 fatty acids may protect people from age-related neurodegenerative disease, cognitive decline, arthritis, and cardiovascular disease. Scientific literature is beginning to document the benefits of green tea in the prevention of and/or treatment for cancer, heart disease, skin conditions, atherosclerosis, stress, viruses, arthritis, and type 2 diabetes.

While healthy eating is just one part of maintaining an overall healthy lifestyle for older adults, health professionals can help their clients and patients take advantage of a myriad of healthful and interesting foods to help them improve their health and incorporate the science of nutrition into their lifestyles and eating habits.

For more information visit http://nutrition.tufts.edu.