Diet at 40 determines quality of life at 70, study says

Your dietary choices undoubtedly affect both your physical and mental well-being. But can they determine the quality of your life decades from now? Surprisingly, a novel study suggests that the effects of a quality diet extend into the distant future: Maintaining a fit diet in midlife could pave the way for a high quality of life in your 70s.

According to novel research presented at NUTRITION 2024, the most essential annual conference of the American Society of Nutrition in Chicago, people who eat a fit diet at age 40 have a 43 to 84 percent chance of having good physical and mental function at age 70 compared to people who did not make diet a priority.

According to test results, those who ate more fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy showed signs of fit aging. In contrast, those who ate more trans fats, sodium, total meat, and red and processed meats were less likely to age healthily.

“People who followed fit eating habits in midlife, especially those luxurious in fruits, vegetables, whole grains and fit fats, were significantly more likely to age healthily. This suggests that what you eat in midlife may play a large role in how well you age,” said Anne-Julie Tessier, a researcher who presented the study at the meeting.

While previous studies have established a link between a fit diet and a lower risk of chronic disease, the latest study is unique in that it includes implications for fit aging. The researchers define fit aging not only as the absence of disease, but also as the ability to live independently and enjoy a high quality of life.

“Traditionally, research and dietary guidelines have focused on preventing chronic diseases such as heart disease. Our study provides evidence that dietary recommendations include not only disease prevention but also promoting overall fit aging as a long-term goal,” Tessier said.

The study included 106,000 participants aged 39 and older with no chronic disease at the start of the study in 1986. By 2016, almost half of the participants had died, and only 9.2% had reached the age of 70 free of chronic disease and maintained good physical, cognitive and mental health.

The researchers compared fit aging among participants based on their adherence to eight fit eating patterns established in previous research studies. They then found that an alternative fit eating index, which closely follows the Dietary Guidelines for Americans, showed the strongest correlation with fit aging. Participants in the highest quintile of this eating pattern were 84% more likely to achieve fit aging than those in the lowest quintile.

The hyperinsulinemic diet was associated with a 78% greater likelihood of fit aging, while the planetary health and Mediterranean diets showed associations of 68% and 67%, respectively. The DASH diet was associated with a 66% likelihood of fit aging, the MIND diet with a 59% likelihood, and the empirical pattern of dietary inflammation with a 58%. A slightly weaker association was found for the fit plant-based diet, which showed a 43% likelihood of fit aging.

“The standout finding was the link between the planetary health diet and fit aging. This diet builds on the EAT Lancet report, which emphasizes fruits, vegetables, whole grains, plant proteins and fit fats from sustainable sources. The fact that it has become one of the leading dietary patterns associated with fit aging is particularly fascinating because it confirms that we can eat a diet that can benefit both our health and the planet,” Tessier said.