Boosting Longevity through Diet: Consuming More Berries and Flavanoids Could Be Crucial for Healthy Aging
In today's world where people are living longer, there's a growing emphasis on aging healthily. As per the World Health Organization, the number of individuals aged 60 and above is predicted to soar from 1 billion in 2020 to 1.4 billion in 2030, and 2.1 billion by 2050. By 2054, there will be almost 4 million (centenarians) – people aged 100 years or more. With this increased lifespan, the goal is to ensure people age in a healthy manner, with a high quality of life and minimal disease.
One approach to promoting healthy aging is through diet. In a new study published in The American Journal of Clinical Nutrition, researchers found that consuming more foods and beverages rich in the phytochemical compound flavonoids may help lower a person's risk of certain aspects of unhealthy aging, such as frailty and poor mental health.
Flavonoids Explained
Flavonoids can be found in various fruits, vegetables, and plant-based foods such as:
- Berries like blueberries and raspberries
- Citrus fruits like oranges and grapefruit
- Dark chocolate
- Fruits such as peaches and bananas
- Green and black tea
- Leafy greens such as kale and spinach
- Red wine
- Vegetables such as peas, onions, and tomatoes
According to the study's first author, Nicola Bondonno, PhD, flavonoids appear to protect against chronic diseases because they have anti-inflammatory and antioxidant properties. They also support blood vessel health and may help preserve muscle and brain function.
Flavonoid Intake and Health Risks
Researchers analyzed health data from more than 62,000 females and over 23,000 males aged 60 or more who had participated in the Nurses' Health Study and Health Professionals Follow-up Study. They found that female study participants with the highest flavonoid intake had a 15% lower risk of frailty, a 12% lesser chance of impaired physical function, and a 12% lower risk of poor mental health.
Interestingly, Bondonno and her team did not find that high consumption of flavonoid-rich foods impacted male participants in the same way. While male study participants with the highest flavonoid intake experienced a 15% decrease in their risk of poor mental health, there was no benefit regarding lowering frailty or impaired physical function risks.
Diet: A Powerful Tool for Healthy Aging
Lifestyle modifications to improve the aging process through diet offer a proactive, low-cost, and potentially transformative approach to promoting healthy longevity. Focusing on diet promotes a more holistic approach to health, addressing root causes rather than just treating symptoms.
Manisha Parulekar, MD, FACP, AGSF, CMD, director of the Division of Geriatrics at Hackensack University Medical Center, stated, "Flavonoids are potent antioxidants and have anti-inflammatory effects. Oxidative stress and chronic inflammation are considered key drivers of aging and age-related diseases. By potentially slowing down these processes, flavonoids could theoretically slow down negative aspects of aging."
For readers who'd like to increase their flavonoid intake, Monique Richard, MS, RDN, LDN, recommends adding flavonol-rich foods such as:
- Green tea or a smoothie with berries for breakfast
- A salad with kale, apples, walnuts, Gorgonzola, and balsamic vinegar and olive oil dressing for lunch
- 4 ounces of fatty cold water fish like salmon or tilapia topped with strawberry salsa, roasted sweet potatoes, and long grain rice for dinner
Embrace a healthy lifestyle and savor some yummy flavonoid-rich foods for a healthier and longer life.
- In the predicted rise of seniors, there's a growing focus on aging healthily, as per the World Health Organization.
- A goal is to ensure seniors age in a healthy manner, with a high quality of life and minimal disease.
- One approach to promoting healthy aging is through diet, as suggested by a study published in The American Journal of Clinical Nutrition.
- The study found that consuming more flavonoid-rich foods and beverages may help lower a person's risk of certain aspects of unhealthy aging.
- Flavonoids can be found in various fruits, vegetables, and plant-based foods like berries, citrus fruits, dark chocolate, leafy greens, green and black tea, red wine, and vegetables.
- Flavonoids appear to protect against chronic diseases due to their anti-inflammatory and antioxidant properties.
- They support blood vessel health and may help preserve muscle and brain function.
- Researchers found that a high flavonoid intake in females can lower the risk of frailty, impaired physical function, and poor mental health by 15%, 12%, and 12% respectively.
- However, the study did not find the same benefits for male participants regarding lowering frailty or impaired physical function risks.
- Diet modifications offer a proactive, low-cost, and potentially transformative approach to promoting healthy longevity.
- Focusing on diet promotes a more holistic approach to health, addressing root causes rather than just treating symptoms.
- Oxidative stress and chronic inflammation are key drivers of aging and age-related diseases, as suggested by Dr. Manisha Parulekar.
- By potentially slowing down these processes, flavonoids could theoretically slow down negative aspects of aging.
- For those who'd like to increase their flavonoid intake, Monique Richard recommends foods like green tea, berries for breakfast, a kale salad for lunch, and fatty cold water fish like salmon for dinner.
- General Health encourages embracing a healthy lifestyle and enjoying flavonoid-rich foods for a healthier and longer life.
- In addition to diet, other key factors in healthy aging include fitness and exercise, skin care, eye health, hearing, cardiovascular health, cancer prevention, etc.
- Chronic diseases like diabetes, heart disease, and neurological disorders can be managed with medical-conditions care, therapies, and treatments.
- Medicare plays a vital role in providing healthcare coverage for seniors and people with disabilities.
- CBD, a natural supplement derived from the cannabis plant, is increasingly being explored for its potential benefits in managing chronic pain, anxiety, and skin conditions.
