As you get older, your body’s response to food changes significantly. But by making the right changes to what you eat from midlife and beyond, it might be possible to add a decade to your life
Brimming with the sense of invincibility that imbues twentysomethings, I once thought little of dining on kebabs and burgers. A decade or so later, I have changed my tune, acutely aware of the need to take the ageing process more seriously.
The foundations for a healthy life are laid down during childhood and adolescence. But rather than being written in stone, evidence is increasingly showing that our nutritional needs continue to change with every passing decade.
In particular, from 40 onwards, our diet needs to be fine-tuned to support the changing needs of our body. “Every single bite or calorie has to work harder,” says Deirdre O’Connor, a research nutritionist at Trinity College Dublin. And just eating a healthier diet may not be enough – there are specific nutrients that must be consciously targeted as you head into midlife and beyond. So, here’s how to turbocharge your diet throughout adulthood – and the earlier you start, the greater the rewards, with the potential to add a decade to your life.
Our bodies are far better at coping with a subpar diet in early adulthood. In our twenties and thirties, we have more lean muscle, which enables us to soak up excess blood sugar, and our organs are at their most robust at clearing away toxins.
But as the years go by, these finely tuned systems begin to wane. Our mitochondria – the bean-shaped batteries within our cells responsible for turning food into energy – work less efficiently. The gastrointestinal tract becomes less adept at absorbing crucial vitamins and minerals, and we become more prone to losing muscle and accumulating problematic “visceral” fat around organs and deep in the abdominal cavity.
“Visceral fat is the underlying cause of chronic inflammation, which is a root cause of diabetes, cardiovascular disease and even some cancers,” says Frank Hu, who specialises in nutrition and epidemiology at the Harvard T.H. Chan School of Public Health.
To mitigate these changes, diet takes on ever greater importance. “To counter inflammation, you need anti-inflammatory nutrients,” says Hu. “We know some nutrients – such as omega-3s, high amounts of fibre and certain minerals like potassium and magnesium – have anti-inflammatory properties.”
Read the much longer, full story: Your body changes as you age and so should your diet – here’s how (New Scientist)