Older adults who follow healthy diets accumulate chronic diseases more slowly
According to our new research, diet may be a key part of the answer.
In our new study, our group at the Aging Research Center at the Karolinska Institutet, Sweden, followed more than 2,400 older Swedish adults for 15 years.
We found that people who consistently ate a healthy diet developed chronic diseases more slowly, in contrast to those whose diets were considered more inflammatory; that is, diets high in processed meats, refined grains and sugary drinks, which are known to promote low-grade chronic inflammation in the body.
This is important because having several health conditions at the same time is one of the biggest problems older people face. It increases the risk of disability, hospitalisation and early death. It also places a huge burden on healthcare systems. But while it has been long known that diet can help prevent individual diseases, our study shows that it may also influence the overall pace of biological ageing.
We looked at four well-known dietary patterns. Three of them - the Mind diet (designed to protect brain health), the Alternative Healthy Eating Index (based on foods linked to lower disease risk) and the Mediterranean diet - were associated with slower disease accumulation. The fourth, a diet high in inflammatory foods, was linked to faster accumulation.
The strongest associations were seen for cardiovascular and psychiatric conditions. So, people who ate better were less likely to develop diseases including heart failure, stroke, depression or dementia. We did not, however, find a clear link between diet and musculoskeletal diseases such as arthritis or osteoporosis.
Some of the benefits of healthy eating were more pronounced in women and in the oldest participants: those aged 78 and above. This suggests that it is never too late to make changes. Even in very old age, diet matters.
Why does food have such a strong potential? One reason may be inflammation. As people age, many develop low-grade chronic inflammation - sometimes called "
inflammaging
" - which is linked to a wide range of diseases. Diets high in vegetables, fruits, whole grains, and healthy fats tend to reduce inflammation. Diets rich in highly processed foods and sugar do the opposite.
Another reason is that healthy diets support the body's resilience. They provide essential nutrients that help maintain immune function, muscle mass and cognitive health. Over time, this can make a big difference in how people age.
Our study is one of the longest and most comprehensive of its kind. We used repeated dietary assessments and tracked more than 60 chronic health conditions. We also tested our findings using different analytical methods to make sure they held up.
Of course, diet is just one piece of the puzzle. Physical activity, social connections and access to healthcare all play important roles in healthy ageing. But improving diet quality is a relatively simple and accessible way to help older adults live longer, healthier lives.
So what should older adults eat? The message is clear: eat plenty of vegetables, fruits, legumes, nuts and whole grains. Choose healthy fats like rapeseed oil and fish. Limit red and processed meats, sugary drinks and solid fats.
These are the building blocks of the diets we studied - and they have been associated with slower ageing, better brain health and fewer chronic diseases in this and other research.
Ageing is inevitable. But people can shape how it unfolds. Our findings suggest that even small changes in diet can make a meaningful difference in how people experience later life, regardless of their age. (The Conversation)
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
13 hours ago
- Time of India
10 ancient superfoods that help with natural weight loss and better digestion
Looking to lose weight without extreme diets or supplements? Sometimes, the smartest solutions come from the past. For centuries, people relied on simple, natural foods, rich in fibre, healthy fats, and plant-based protein, to stay lean, energised, and balanced. Now, modern nutrition is catching up to what ancient cultures already knew. These ten time-tested ingredients aren't just healthy, they actually work with your body's natural rhythms to curb cravings, support digestion, and keep you fuller for longer. Let's explore how these ancient foods can help you lose weight in a sustainable, nourishing way. 10 ancient foods to aid weight loss Lentils Packed with plant protein and fibre, lentils are a traditional staple that keeps you full without spiking your blood sugar. Their slow-digesting carbs help control appetite and prevent overeating, making them perfect for anyone trying to cut down on calories without cutting out nutrition. Quinoa Quinoa may be trendy now, but it's been used in Andean cultures for thousands of years. It's a rare plant-based source of all nine essential amino acids, meaning it's a complete protein. High in both fibre and protein, it gives lasting energy and supports muscle retention during weight loss. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like I Thought I'd Live With Ear Ringing Forever – Until I Found This Trick Derila Ergo Undo Chia seeds These tiny seeds absorb up to 10x their weight in water, forming a gel-like texture in your stomach that slows digestion and boosts satiety. Rich in omega-3s and fibre, chia seeds are a smart, simple way to feel fuller with fewer calories. Oats Whole oats contain a special soluble fibre called beta-glucan that helps regulate blood sugar and appetite. Unlike refined cereals, oats digest slowly, help reduce cholesterol, and prevent post-meal crashes. Just avoid sugary instant versions, go for rolled or steel-cut oats instead. Olives and olive oil Central to the ancient Mediterranean diet, olives and extra virgin olive oil are loaded with monounsaturated fats that support metabolism and reduce belly fat. They also help you stay fuller longer by slowing digestion and stabilising blood sugar levels. Fermented foods Ancient cultures swore by pickled vegetables, kefir, and fermented grains, not just for flavour but for digestion. These foods promote healthy gut bacteria, which play a direct role in appetite regulation, nutrient absorption, and even cravings. Sweet potatoes Unlike refined carbs, sweet potatoes are high in water and fibre and won't spike your blood sugar. They keep you full longer, help control appetite, and satisfy carb cravings without the crash. Roast them, steam them, or mash them—they work with almost every diet. Wild salmon Indigenous diets often included fatty fish like wild salmon, rich in omega-3s and high-quality protein. These healthy fats reduce inflammation, improve metabolism, and promote muscle preservation, key for burning fat efficiently while keeping your energy up. Turmeric Used for centuries in Indian kitchens and medicine, turmeric is rich in curcumin, an active compound shown to reduce inflammation, support digestion, and improve fat metabolism. A little goes a long way, especially when paired with black pepper for better absorption. Bone broth Made by simmering bones and connective tissue for hours, bone broth is a traditional healing food packed with collagen and amino acids. It helps repair the gut lining, reduces inflammation, and promotes satiety, making it ideal for those seeking weight loss with digestive comfort. These ten ancient foods are more than just tradition, they're nutritional powerhouses that fit perfectly into modern health goals. Whether you're aiming to lose weight, heal your gut, or simply feel more energised, these ingredients offer lasting benefits rooted in centuries of wisdom. Start small, eat mindfully, and let your meals work with your body, not against it. Also read| Refined carbs can damage your teeth like sugar: Common foods to avoid for a healthier smile
Time of India
16 hours ago
- Time of India
Top cardiologist reveals 5 effective ways to prevent heart disease
Globally, cardiovascular diseases are a major health concern, causing millions of deaths annually. Expert Dr. Eric Topol advises incorporating regular aerobic and resistance exercise, alongside an anti-inflammatory, high-fiber diet like the Mediterranean one, to combat heart disease. Maintaining a healthy weight, monitoring blood pressure, and addressing metabolic syndrome are also crucial. Cardiovascular diseases are the leading cause of death globally. Heart disease leads to an estimated 17.9 million deaths each year, according to data by the World Health Organization ( WHO ). Though many factors contribute to heart disease, some of them are preventable if you adjust your lifestyle factors. Dr. Eric Topol, a renowned cardiologist and longevity expert, has shared some effective strategies to prevent heart disease. Exercise = Aerobic + resistance training The best way to prevent heart disease is to incorporate regular exercise into your routine. Dr. Topol recommends incorporating both aerobic and resistance training in your daily routine. 'This is considered the single most effective medical intervention to protect against atherosclerosis and promote healthy aging,' he told the Washington Post. Regular physical activity can lower inflammation. Aim for at least 150 minutes of exercise a week. Moderate exercise such as brisk walking, cycling, dancing, or gardening can help. If you are into intense workouts, 75 minutes would be sufficient. Stick to an anti-inflammatory diet Dr. Topol recommends following an anti-inflammatory diet that is high in fiber. Incorporate more vegetables, fruits, and whole grains. You can also stick to a Mediterranean diet that has been shown to reduce the burden, or even prevent the development, of cardiovascular disease, breast cancer, depression, colorectal cancer, diabetes, obesity, asthma, erectile dysfunction, and cognitive decline. After all, the Mediterranean diet is considered the best diet in the world, for a reason. Healthy fats such as fatty fish, olive oil, and avocados are staples in this diet. Also, limit the intake of red meat, ultra-processed foods, and sugary beverages. Maintain a healthy weight Being overweight or obese is linked to various health concerns, including heart disease and certain types of cancer. Dr. Topol explains that obesity indicates an excess of white adipose tissue. This type of tissue elevates the risk of heart disease by storing fat cells, known as adipocytes, which release inflammatory substances. Try to maintain a healthy weight. If you are overweight, make lifestyle changes to get to your ideal healthy weight. Keep the blood pressure in check High blood pressure, or hypertension, is one of the leading causes of chronic illnesses, including heart disease, stroke, and kidney failure, worldwide. This becomes exceptionally common as one ages. What makes hypertension particularly dangerous is that it does not show signs until it is discovered. Monitoring blood pressure regularly, and taking effective steps to bring it to the optimal range - 120/80 mm Hg or lower is crucial. Metabolic syndrome and prediabetes Metabolic syndrome, often linked to obesity, affects about two-thirds of the population with obesity. Dr. Topol stresses that this is defined by having at least three of five risk factors: high blood sugar, high triglycerides, high blood pressure, low HDL, and central obesity. These conditions increase the risk of heart diseases, but lifestyle changes such as regular exercise and a healthy diet can help to manage or even reverse them. No more guesswork: Doctor busts common myths about women's health 'As the glucagon-like peptide drug family moves to pills and less expense in the future, these medications may prove helpful for reducing risk in people with metabolic syndrome and prediabetes,' he said. He also emphasized that people with Type 2 diabetes should focus on optimizing glucose management and make necessary lifestyle changes.
Mint
2 days ago
- Mint
Gut health isn't just about your gut. It's about your whole body.
Next Story Neal Templin , Barrons Bacteria help digest food, produce essential nutrients, and fight cancer and heart disease. Diets full of whole foods and fiber produce a more diverse biome, which is good. (Image: Pixabay) Gift this article Your body has around 37 trillion cells, and they play a crucial role in your health. It has even more bacteria cells, mostly in your gut. They also play a crucial role. Your body has around 37 trillion cells, and they play a crucial role in your health. It has even more bacteria cells, mostly in your gut. They also play a crucial role. The bacteria in your gut help you digest food, produce key nutrients, fight off life-threatening maladies including cancer and heart disease, and are linked to mental health. Scientists are investigating whether gut bacteria may play some role in neurological diseases like Parkinson's or autism. Research on the gut microbiome has exploded over the past 15 years. 'Now it's recognized that virtually all disease can be impacted by your microbiome," Michael Snyder, a professor of genetics at Stanford Medicine, tells Barron's. Snyder led a six-year study of the gut, mouth, nose, and skin microbiomes of 86 people. Our bodies harbor key bacteria in all these locations, but the most numerous and important bacteria are in the gut. For example, people with Type 2 diabetes had a less stable and less diverse microbiome. 'Our results underscore the idea that we each have individualized microbiomes in our bodies that are special to us," Snyder told the Stanford Medicine publication. 'Your genetics, your diet and your immune system are all shaping this ecosystem." Some elements of your biome are shaped in the early years of your life. Others can be affected by what you are eating now. Diets full of whole foods and fiber produce a more diverse biome, which is good. As in so many areas of health, the Mediterranean diet—which emphasizes whole grains, legumes, fruits, vegetables, and nuts—is believed to be beneficial for gut bacteria. Want to improve your biome? Up your fiber intake, says Snyder. The government recommends that women eat 25 grams a day of fiber, and that men eat 38. The best way to hit those numbers is to eat more whole foods and fewer processed foods. But if that proves too difficult, fiber supplements will help produce a more diverse biome, Snyder says. In a 2018 study, scientists were able to produce measurable drops in LDL cholesterol, the fat that causes plaque buildups in our arteries, by giving study participants regular doses of psyllium, a plant fiber used to treat constipation. No one knows for sure why there has been a surge in colon cancer cases among young adults in recent years. One theory is that they eat too much processed food, which encourages the growth of unhealthy gut bacteria. Another theory is that heavy use of antibiotics during childhood harmed gut bacteria. In the future, your doctor—whether she is a cardiologist, nephrologist, or endocrinologist—may prescribe treatments for your gut microbe that will help your heart disease, kidney disease, or diabetes. 'I think that is where the future lies," says Dr. Stanley Hazen, chair of the department of cardiovascular & metabolic sciences at the Cleveland Clinic's Lerner Research Institute. 'Understanding what the microbes in your gut are making and how it affects you." Some of the strongest links between the microbiome and disease come in cardiology, Dr. Hazen says. Consider trimethylamine N-oxide (TMAO), a metabolite that is produced by gut bacteria and the human body. 'It is a waste product of the foods we eat, especially the animal products," Dr. Hazen says. High TMAO levels in your blood are linked to arteriosclerosis, thrombosis, heart failure, and aortic aneurysms, Dr. Hazen says. You can reduce TMAO levels through the foods you eat, but its precursors are present in many foods, making it difficult to control by diet alone. Cleveland Clinic researchers are developing drugs that block gut microbes from producing TMAO. When given to mice, these drugs reduce heart disease, says Hazen, who led the Cleveland Clinic team. He expects versions of the drugs to be approved for humans eventually, and says they could change heart disease treatment. Hazen says he changed his own diet because of what he learned about the gut microbiome. 'I dramatically reduced the amount of red meat I eat. I used to eat meat in some form almost every day. Now it's a rarity." Gut bacteria help humans digest food. The human body doesn't have enzymes to break down all the nutrients and fibers we eat. It relies on bacteria to break down certain ones. 'Gut bacteria do have a strong role in modulating gut function," says Dr. Purna Kashyap, a Mayo Clinic gastroenterologist who studies the interaction between gut bacteria and dietary carbohydrates and how they influence the human digestive system. 'It's logical. They live there. They want the environment to be as conducive for their survival as possible." Despite research showing growing links between gut bacteria and various illnesses, Dr. Kashyap cautions that it doesn't necessarily mean the microbiome is the culprit. 'When we say the gut biome has been linked to a plethora of diseases, it means there is an association," he says. 'It doesn't mean the microbiome is causing all these diseases." Babies are born with a small amount of bacteria in their biome. Through exposure to their mother, to different foods, and to their environment, their biome quickly develops. By the age of three, it can be close to that of an adult. Once you have a complete biome, it takes more work to change it. For example, if you eat a lot of meat, you will have lots of bacteria linked to meat consumption. If you adopt a vegetarian diet, it will take time for your biome to change over to the bacteria needed for the consumption of plant products. 'It doesn't mean you can't change your microbiome," Dr. Kashyap says. 'It just means it will be much harder." Write to Neal Templin at Topics You May Be Interested In Catch all the Business News, Market News, Breaking News Events and Latest News Updates on Live Mint. Download The Mint News App to get Daily Market Updates.
