Health
Healthy eating in middle age has this key longevity benefit
Adopting healthy eating habits during middle age boosts the likelihood of healthy aging.
That’s according to a new study from the Harvard T.C. Chan School of Public Health, which found that a “moderate intake of healthy, animal-based foods” and a “lower intake of ultraprocessed foods” could increase the chances of reaching age 70 with good “cognitive, physical and mental health” and no major diseases.
Researchers from the University of Copenhagen and the University of Montreal also contributed to the study, which was published in the journal Nature Medicine.
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“Studies have previously investigated dietary patterns in the context of specific diseases or how long people live. Ours takes a multifaceted view, asking, how does diet impact people’s ability to live independently and enjoy a good quality of life as they age?” said co-corresponding author Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology and chair of the Department of Nutrition at Harvard Chan School, in a Harvard press release.
Adopting healthy eating habits during middle age boosts the likelihood of healthy aging, a new study found. (iStock)
The researchers analyzed diet and health data for more than 105,000 women and men aged 39 to 69 over a 30-year period, drawn from the Nurses’ Health Study and the Health Professionals Follow-Up Study.
Based on the participants’ self-reported diets, they were given scores for eight different healthy eating plans based on their intake of fruits, vegetables, whole grains, unsaturated fats, nuts and legumes, as well as some healthy animal-based foods, including fish and certain dairy products, the release stated.
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They also investigated the participants’ consumption of ultraprocessed foods containing added sugars, sodium and unhealthy fats.
The diet with the most benefits for healthy aging was the Alternative Healthy Eating Index (AHEI), the researchers found, which was linked to an 86% greater likelihood of healthy aging at 70 years old.
The diet with the most benefits for healthy aging was the Alternative Healthy Eating Index (AHEI), which was linked to an 86% greater likelihood of healthy aging at 70 years old. (iStock)
This diet is rich in fruits, vegetables, whole grains, nuts, legumes and healthy fats, with limited amounts of red and processed meats, sugar-sweetened beverages, sodium and refined grains, the release stated.
Participants who ate more processed foods had less likelihood of healthy aging, with processed meat and sugary or diet beverages named as the biggest culprits.
“There is no one-size-fits-all diet. Healthy diets can be adapted to fit individual needs and preferences.”
“Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy, animal-based foods, may promote overall healthy aging and help shape future dietary guidelines,” said co-corresponding author Marta Guasch-Ferré, associate professor in the Department of Public Health at the University of Copenhagen and adjunct associate professor of nutrition at Harvard Chan School, in the release.
“Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy, animal-based foods, may promote overall healthy aging and help shape future dietary guidelines,” the researchers said. (iStock)
“Our findings also show that there is no one-size-fits-all diet. Healthy diets can be adapted to fit individual needs and preferences,” added lead author Anne-Julie Tessier, assistant professor in the Department of Nutrition at the University of Montreal and researcher at the Montreal Heart Institute.
Sherry Coleman Collins, a food allergy dietitian and expert from the Atlanta metropolitan area, was not involved in the study but reviewed the findings.
“This data helps emphasize the importance of how we eat throughout life, in particular at midlife, on our ability to remain healthy and strong into our golden years,” she told Fox News Digital.
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“Since the majority of healthcare dollars are spent at the end of our life, this has huge implications on the potential to save money on costly interventions, as well as improving quality of life throughout the lifespan.”
Most of the beneficial diets in the study were primarily plant-based, Collins noted.
Participants who ate more processed foods had less likelihood of healthy aging, with processed meat and sugary or diet beverages named as the biggest culprits. (iStock)
“They aren’t all vegetarian or vegan, but they all include an eating pattern made up of primarily fruits, vegetables, whole grains, foods high in unsaturated fats, beans, legumes, nuts and seeds.”
She agreed, however, that there is no one-size-fits-all diet, and that people can be healthy by eating many different types of diets.
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“The most health-promoting diets all exclude or only include small amounts of high-fat, high-sugar, high-salt, ultraprocessed foods,” she said.
The study did have some limitations, the researchers acknowledged — chiefly that it was limited to only health professionals.
Some of the beneficial diets included healthy animal-based foods, including fish and certain dairy products. (iStock)
Further studies are needed to confirm the findings with more diverse populations, they said.
The Nurses’ Health Study and Health Professionals Follow-Up Study were supported by the National Institutes of Health (NIH).
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Other support was received from the Canadian Institutes of Health Research Postdoctoral Fellowship Award, the United States Department of Agriculture, the National Center for Advancing Translational Sciences, the National Institute of Diabetes and Digestive and Kidney Diseases, and the Novo Nordisk Foundation, the release stated.
Fox News Digital reached out to the researchers for comment.
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Americans consume foods every day that are marketed as “healthy,” when they could be quietly destroying their health, one doctor warns.
Dr. Mark Hyman, physician and co-founder of Function Health in California, says that much of America’s daily diet is filled with unhealthy ingredients.
“The amount of refined starches and sugars that are everywhere is just staggering to me, given what we know about how harmful they are,” he shared in an interview with Fox News Digital. “I don’t think people really understand.”
Hyman, author of the new book “Food Fix Uncensored,” said he’s “astounded” by what people are eating, especially for breakfast.
“People just eat sugar for breakfast,” he said. “They have muffins, they have bagels, they have croissants, they have sugar-sweetened coffees and teas.”
Dr. Mark Hyman is the author of the new book “Food Fix Uncensored.” (Function Health; Little, Brown Spark)
In addition to the traditionally sweet options for breakfast, some cereal brands and breakfast staples have adopted new “protein-packed” menu items and products, following health trends that encourage eating more protein.
“Highly processed food is not food.”
“Now, we’re seeing this halo of protein in certain things,” Hyman said, mentioning that many protein smoothies are “full of sugar.”
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The doctor also noted that some popular cereals are now marketed as having protein in them. “My joke is, if it has a health claim on the label, it’s definitely bad for you,” he said.
Instead of starting the day with a “quick fix” or processed food, Hyman suggests choosing whole sources of protein and fat for breakfast, adding that “if there’s a little carbohydrate in there, it’s fine.”
More products marketed as “high protein” have cropped up on supermarket shelves. (iStock)
For his own breakfast, Hyman said he has a protein shake with whey protein, avocado and frozen berries. Eggs and avocados are also a great protein-and-fat combo option, he added.
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“It’s not that complicated — people need to just think about their breakfast not being dessert,” he said. “No wonder we’re in this cycle of obesity and diabetes. One in three teenage kids now has type 2 diabetes or pre-diabetes. That’s just criminal.”
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Instead of counting calories and being in a caloric deficit as a way to lose weight and stay healthy, Hyman instead suggests focusing on how certain foods make you feel and how they impact your health.
“When you look at the way in which different types of calories affect your biology, you can just choose what you’re eating, and then you don’t have to worry about how much,” he told Fox News Digital.
In addition to the traditionally sweet options for breakfast, some cereal brands and breakfast staples have adopted new “protein-packed” menu items and products. (iStock)
“For example, if you eat a diet that doesn’t cause your insulin to spike — which is low in starch and sugar, higher in protein and fat — you won’t develop those swings in blood sugar, you won’t develop the spikes in insulin, you won’t deposit hungry fat … You will break that cycle.”
People are more likely to “self-regulate when they eat real food” instead of processed foods, which “bypasses the normal mechanisms of satiety, fullness and brain chemistry,” according to Hyman.
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“Ultraprocessed food and junk food or highly processed food is not food,” he said. “It doesn’t support the health and well-being of an organism. It doesn’t do that. It does the opposite.”
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Small fragments of plastic were found in the tumors of most prostate cancer patients, according to a new study from NYU Langone Health.
In past studies, microplastics have been found in almost every human organ and in bodily fluids, but their impact on human health still isn’t fully understood.
The researchers analyzed tissue samples from 10 patients with prostate cancer who underwent surgery to remove the entire organ.
Using visuals of both benign samples and tumor samples, as well as specialized equipment, the scientists identified plastic particles in 90% of the tumor samples and 70% of benign tissue samples, according to the study press release.
In past studies, microplastics were found in almost every single human organ along with bodily fluids, even the placenta. (iStock)
The cancerous tissue contained on average more than double the amount of plastic as healthy prostate tissue samples, the study found. This equates to about 40 micrograms of plastic per gram of tissue compared to 16 micrograms.
Researchers avoided contaminating the samples with other plastics by substituting standard tools with those made of aluminum, cotton and other non-plastic material, the release noted.
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The scientists say this is the first direct evidence linking microplastics to prostate cancer.
“By uncovering yet another potential health concern posed by plastic, our findings highlight the need for stricter regulatory measures to limit the public’s exposure to these substances, which are everywhere in the environment,” said senior study author Vittorio Albergamo, assistant professor in the department of pediatrics at NYU Grossman School of Medicine, in the release.
Using visuals of both benign samples and tumor samples, as well as specialized equipment, the scientists identified plastic particles in 90% of the tumor samples and 70% of benign tissue samples. (iStock)
The study findings were presented during the American Society of Clinical Oncology’s Genitourinary Cancers Symposium in San Francisco on Feb. 26.
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“What is most striking is not that microplastics were detected, but that they were found embedded within tumor tissue itself,” Dr. David Sidransky, oncologist and medical advisor at SpotitEarly, a startup that offers an at-home breath-based test to detect early-stage cancer, told Fox News Digital.
“While complete avoidance is unrealistic, people can take practical steps to reduce exposure.”
“We already know microplastics are present in water, air, blood and even placental tissue. Their detection in prostate tumors suggests systemic distribution and long-term bioaccumulation,” added Maryland-based Sidransky, who was not involved in the study.
Study limitations
Albergamo cautioned that a larger sample is needed to confirm the findings. Additionally, Sidransky noted that the presence of microplastics alone does not prove they cause cancer.
“Tumors can act as ‘biologic sinks,’ meaning they may accumulate circulating particles simply because of altered vasculature and permeability,” he said.
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A key unanswered question, according to the doctor, is whether microplastics are biologically active in ways that “promote DNA damage, immune modulation or chronic inflammation within the prostate.”
About one in eight men in the U.S. will be diagnosed with prostate cancer at some point in their lifetime, according to the Centers for Disease Control and Prevention.
The most actionable step men can take is appropriate screening and early detection, according to doctors. (iStock)
For those concerned about microplastics, Sidransky offered some insights.
“I believe the appropriate response is curiosity, not panic, and a commitment to understand more,” he said.
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“While complete avoidance is unrealistic, people can take practical steps to reduce exposure, such as minimizing heating food in plastic containers, reducing bottled water consumption when possible, and favoring glass or stainless steel alternatives.”
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The most actionable step men can take, however, is getting appropriate screenings to help ensure early detection, according to the doctor. Screening discussions should be individualized based on age, family history and other risk factors.
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