Written by Jessica Patella, ND. Those with the highest intake of high glycemic index foods had a 65% risk of dying while those on diets of high fiber breads and cereals or high fiber fruits had a 64% and 81% increased likelihood of aging successfully.
Successful aging is defined as the absence of disease, good social engagement, lack of physical disability and good mental health (1, 2). Previous research has shown that daily consumption of fruits and vegetables was associated with a 35% increased odds of aging successfully over 16.3 years (3). A different study found that eating fruit was associated with successfully aging for 12 years (4). A recently published study was the first large cohort to examine carbohydrate consumption and aging status and found the type of carbohydrate consumed affects successful aging (1).
The recently published study included 1,609 participants from The Blue Mountains Eye Study, a population-based cohort study in Australia (1). Residents who were 49 years and older were included in the study and followed for 10 years for this study. Dietary information was collected using a 145-item self-administered food frequency questionnaire (1). Chronic diseases were assessed by interviewer-administered questionnaires at 5-year and 10-year follow-up visits (1).
For this study, successful aging was defined as: no history of cancer, coronary artery disease, stroke, angina, acute myocardial infarction or diabetes; good cognitive, physical, respiratory and cardiovascular functioning; the absence of disability; good mental health, and functional independence (1).
After 10 years, 610 (37.9%) participants had died, 750 (46.6%) were suboptimal agers, and 249 (15.5%) were successful agers (1).
Participants with the highest intake of high Glycemic Index foods (a measure of carbohydrate quality; the higher the Glycemic index, the greater the spike in blood sugar & insulin) at baseline had a 65% increased risk of dying compared to those with the lowest intake of high Glycemic Index foods (OR 1.65; 95% CI 1.10-2.47) (1). These results show that consuming higher Glycemic Index foods can increase the risk of death. Researchers determined this could be due to spikes in insulin and increased inflammation caused by insulin spikes in the blood (1).
Participants in the third versus first tertile of breads/cereal fiber consumption had a 78% increased odds of successfully aging 10 years later (OR 1.78; 95% CI 1.14-2.76) (1). This means that the more bread and cereal fiber consumed, the greater the likelihood of aging successfully. Researchers felt this was likely due to the fiber content of the food, which has been shown to decrease cholesterol levels and heart disease (1).
Fruit fiber seemed to have one of the largest impacts on successful aging. Participants in the third and fourth quartile had a 64% and 81% increased likelihood of aging successfully than those in the first quartile (OR 1.64; 95% CI 1.03-2.59; OR 1.81; 95% CI 1.15-2.83, respectively). This could be due to both the fiber content and the antioxidant effects of fruit (1).
Overall, every 1-unit increase in Glycemic Index intake was associated with a 4% increased risk of death 10 years later (OR 1.04; 95% CI 1.01-1.07). And every 1-unit increase in total fiber intake was associated with a 2% increased likelihood of aging successfully (OR 1.02; 95% CI 1.00-1.04).
In conclusion, a diet high in fiber from breads, cereals and fruits and with a lower Glycemic Index can have a greater likelihood of someone aging successfully over the long term (1). This epidemiological study shows increasing fiber rich foods may increase the odds of reaching older age disease-free and fully functional (1). The limitation of this study was the fact that some outcomes were self-reported and not confirmed with medical testing (1).
Source: Ni et al. The Anxiolytic Effect of Aromatherapy on Patients Awaiting Ambulatory Surgery: A Randomized Controlled Trial, Evidence-Based Complementary and Alternative Medicine Volume 2013, Article ID 927419, 5 pages; http://dx.doi.org/10.1155/2013/927419
© The Author 2016. Published by Oxford University Press on behalf of The Gerontological Society of America. All rights reserved.
Posted June 8, 2016.
Jessica Patella, ND, is a naturopathic physician specializing in nutrition and homeopathic medicine and offers a holistic approach to health. She earned her ND from Southwest College of Naturopathic Medicine in Tempe, AZ, and is a member of the North Carolina Association of Naturopathic Physicians. Visit her website at www.awarenesswellness.com.
References:
- Gopinath B, et al. Association between Carbohydrate Nutrition and Successful Aging Over 10 Years. J Gerontol A Biol Sci Med Sci, 2016. DOI: 10.1093.gerona/glw091
- Rowe JW, Kahn RL. Human aging:usual and successful. Science. 1987; 237:143-149. Doi:10.1126/science.3299702
- Sabia S, et al. Influence of individual and combined healthy behaviours on successful aging. CMAJ. 2012; 184:1985-1992. Doi: 10.1503/cmaj.121080
- Hodge AM, et al. Dietary patterns as predictors of successful ageing. J Nutr Health Aging. 2014; 18:221-227.
