Latest news with #NicolaBondonno
Medical News Today
a day ago
- Health
- Medical News Today
Healthy aging: Eating more berries, flavanoids may be key
A new study has found a link between consuming more berries and healthier aging. Vera Lair/Stocksy As people are living longer, there is a greater emphasis on healthy aging. Diet is one aspect that can contribute to healthier aging. A new study found that consuming more foods and beverages rich in flavonoids may help lower a person's risk of certain aspects of unhealthy aging, such as frailty and poor mental health. People are living longer than ever before. According to the World Health Organization (WHO), the number of people globally ages 60 and over is expected to jump from 1 billion in 2020 to 1.4 billion in 2030, to 2.1 billion by 2050. Additionally, the number of centenarians—people aged 100 years or more—is expected to reach almost 4 million by 2054. With people expected to live for longer, there has been a research emphasis on finding ways to ensure they age in a healthy way, with a high quality of life and free of major disease. 'As people live longer, we want to ensure they stay healthy and independent for as long as possible,' Nicola Bondonno, PhD, post-doctoral researcher at the Danish Cancer Institute in Copenhagen, Denmark, told Medical News Today . 'Finding natural, everyday ways to support healthy aging, like through diet, offers a low-cost, accessible approach that can have a big impact on quality of life and reduce pressure on healthcare systems.' Bondonno is the first author of a new study recently published in The American Journal of Clinical Nutrition that found 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 are found in a variety of 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 '(Flavonoids are) what give many plants their vibrant colors, but they also seem to have health-promoting properties,' Bondonno said. 'We focused on flavonoids because our previous research suggests they may protect against chronic diseases. 'Flavonoids have anti-inflammatory and antioxidant properties, which help protect the body's cells from damage as we age. They also support blood vessel health and may help preserve muscle and brain function. While not all flavonoids work in the same way, many appear to support the body's systems that tend to decline with age.' — Nicola Bondonno, PhD Health data included the amount of flavonoid-rich foods and beverages study participants consumed, as well as information on their incident frailty, physical function, and mental health. At the study's conclusion, scientists found that female study participants with the highest flavonoid intake had a 15% lower risk of frailty, as well as a 12% lesser chance of impaired physical function. 'These findings suggest that diets rich in flavonoid-containing foods may help older women maintain strength and mobility as they age — key factors in staying independent, avoiding falls, and preserving overall quality of life,' Bondonno explained. 'Even modest improvements like these can make a real difference in someone's ability to live well into older age.' These same female participants also experienced a 12% lower risk of having poor mental health. Improved mental health 'Women with the highest flavonoid intake had a 12% lower risk of having evidence of mental health concerns such as feeling low, lacking energy, or having depressive symptoms. This finding is important because it shows that what we eat may play a role in supporting not just our physical health, but our emotional and psychological well-being as we age.' — Nicola Bondonno, PhD Interestingly, Bondonno and her team did not find that high consumption of flavonoid-rich foods impact male participants in the same way it did female participants. While male study participants with the highest flavonoid intake experienced a 15% decrease in their risk of poor mental health, there was no benefit when it came to lowering frailty or impaired physical function risks. Men vs. women 'It's possible that the difference we saw between men and women has more to do with how the study was structured than a true biological difference. The men were followed for a shorter period of time, so we may not have had enough data to detect certain effects. More research is needed to understand whether men and women truly respond differently to flavonoids.' — Nicola Bondonno, PhD 'Our next steps are to explore the two-way relationship between flavonoids and well-being — looking not only at how flavonoids may support mental health, but also how a person's well-being might influence their intake of flavonoid-rich foods,' she continued. 'We also plan to continue investigating how these foods can be used to support healthy aging and help people live longer, disease-free lives.' MNT had the opportunity to speak with Manisha Parulekar, MD, FACP, AGSF, CMD, director of the Division of Geriatrics at Hackensack University Medical Center and co-director of the Center for Memory Loss and Brain Health at Hackensack University Medical Center in New Jersey, about this study. 'Flavonoids are potent antioxidants and have anti-inflammatory effects,' Parulekar said. '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.' Parulekar said that lifestyle modifications to improve the aging process through diet offer a proactive, accessible, and potentially transformative approach to promoting healthy longevity for everyone. 'It represents a shift towards preventative healthcare and empowers individuals to take an active role in shaping their own health trajectory,' she continued. 'Focusing on diet promotes a more holistic approach to health, addressing the root causes of aging-related decline rather than just treating symptoms. Dietary changes often have positive ripple effects on other aspects of health, such as weight management, energy levels, and mood.' For readers who would like to add more flavonoids to their diet, we asked Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, for her top tips. 'Flavonoids, including the six subtypes related to dietary sources — anthocyanidins, flavan-3-ols, flavonols, flavones, flavanones, and isoflavones — have been attributed to protecting cell degradation from oxidative stress and free radicals, as well as being anti-inflammatory due to their concentrated antioxidant levels. They also can act as a chelator (binder) to oxidizing effects of metal ions like zinc, iron, and copper.' — Monique Richard, MS, RDN, LDN Richard encouraged readers to consider the numerous foods rich in flavonoids and consider where they may be able to be added throughout the day and week. 'When you think of 'flavonoids' think of flavor and see how adding some flare to your daily foods can punch up their benefit and appeal,' she continued. 'Also keep in mind the benefit and bioavailability varies by food and per person — keeping the diet diverse and varied is key.' Richard said a sample diet featuring three servings of flavonol-rich foods a day may look like: Breakfast: A cup of green tea or a smoothie with berries A cup of green tea or a smoothie with berries Lunch: A lean protein atop a salad with kale, apples, walnuts, Gorgonzola, and balsamic vinegar and olive oil dressing (with chives and garlic) A lean protein atop a salad with kale, apples, walnuts, Gorgonzola, and balsamic vinegar and olive oil dressing (with chives and garlic) Dinner: 4 ounces of fatty cold water fish such as salmon or tilapia, topped with a strawberry salsa, 3/4 cup roasted sweet potatoes and 2/3 cup long grain rice, 2 ounces dark chocolate, and 5 ounces red wine or grape juice Nutrition / Diet Seniors / Aging
The Irish Sun
20-05-2025
- Health
- The Irish Sun
Daily drinks which help keep you younger AND protect you from silent killers revealed
A CUP of tea or a glass of red wine a day helps keep us younger, a study suggests. The flavonoids found in the drinks mean we 'age better', researchers found. 2 A cup of tea or a glass of red wine a day helps keep us younger, a study suggests Credit: Getty The findings show that women with the highest flavonoid intakes had a 15 per cent lower risk of frailty, a 12 per cent reduced risk of impaired physical function and a 12 per cent lower risk of poor mental health compared to those with the lowest intakes. Fewer benefits were observed in men but higher flavonoid intake was still linked to a lower risk of poor mental health. Scientists already knew that flavonoids — also found in berries, citrus fruits and apples — helped stave off conditions such as dementia, diabetes and heart disease. The joint study by universities in READ MORE ON FOOD AND DRINK It also drew on data from studies on health service staff including NHS nurses, covering 121,701 women and 51,529 men. Edith Cowan University's Dr Nicola Bondonno said: "The goal of medical research is not just to help people live longer but to ensure they stay healthy for as long as possible. "We know from previous research that people who have a higher flavonoid intake tend to live longer and they are also less likely to get any of the major chronic diseases such as dementia, diabetes or heart disease. "Our research shows that people who consume more flavonoids tend to age better." Most read in Health Study author Professor Aedin Cassidy added: "Flavonoids are well known for reducing oxidative stress and inflammation, supporting blood vessel health and even helping to maintain skeletal muscle mass. "All of which are important for preventing frailty and maintaining physical function and mental health as we age." 2 The flavonoids found in tea and wine mean we 'age better' Credit: Getty Age-defying nutrionist shares perfect recipe to get fit and improve gut health
Daily Mirror
16-05-2025
- Health
- Daily Mirror
Nutritionist explains 'cornerstones' of a long life after new study
According to a new study, incorporating more berries, black tea, and citrus fruits into your daily diet could be the secret to ageing more healthily. Conducted by an international team of researchers from Edith Cowan University in Australia, Queen's University Belfast and the Harvard T.H. Chan School of Public Health in Boston, the study examined the diets and health outcomes of more than 86,000 participants over a total of 24 years. Dr Nicola Bondonno, Adjunct Lecturer at ECU, said: "The goal of medical research is not just to help people live longer but to ensure they stay healthy for as long as possible. We know from previous research that people who have a higher flavonoid intake tend to live longer, and they are also less likely to get any of the major chronic diseases such as dementia, diabetes or heart disease. Our research shows that people who consume more flavonoids tend to age better." Registered nutritionist at Yakult, Dr Emily Prpa, offered further insight into the study's findings. She explained: "Emerging research linking higher intakes of black tea, berries, citrus fruits, and apples to healthy ageing is particularly exciting when viewed through the lens of gut health. These foods are all rich in polyphenols - natural plant compounds that not only act as antioxidants but also feed our beneficial gut microbes. Once polyphenols reach the colon, they're metabolised by the microbiota (community of microbes living in our gut) into bioactive compounds that can reduce inflammation, support immune function, and even influence brain health. "What's fascinating is how this gut-brain connection plays into ageing. A healthy gut microbiome, nourished by polyphenol-rich foods, can support cognitive function by producing short-chain fatty acids and modulating neurotransmitters. There's increasing evidence that this helps preserve memory and reduce age-related cognitive decline. "Beyond tea and fruits, other polyphenol-dense 'superfoods' like extra virgin olive oil, dark chocolate (in moderation) and fermented foods also contribute to a diverse and resilient gut microbiome. These are cornerstones of many longevity-promoting diets, including the Mediterranean and Blue Zones diets, which are both consistently linked to longer, healthier lives. "We're only beginning to uncover the full extent to which our gut health shapes the ageing process, but foods that support microbial diversity are emerging as a powerful, natural tool for promoting longevity." About the long-life study Science Daily reported that the study, which examined data from 62,743 women and 23,687 men over a 24-year period, discovered that women with the highest flavonoid consumption had a 15% reduced risk of frailty, a 12% reduced risk of impaired physical function, and a 12% reduced risk of poor mental health compared to those with the lowest consumption. Although fewer connections were observed in men, a higher flavonoid intake was still associated with a reduced risk of poor mental health. Lead researcher Professor Aedin Cassidy from Queens University Belfast stated: "Flavonoids are well known for reducing oxidative stress and inflammation, supporting blood vessel health, and even helping to maintain skeletal muscle mass -- all of which are important for preventing frailty and maintaining physical function and mental health as we age. "Overall, these findings underscore the potential for simple dietary modifications to impact overall quality of life and contribute to the optimisation of healthy ageing," added Professor Eric Rimm from Harvard T. H. Chan School of Public Health.
Time of India
15-05-2025
- Health
- Time of India
It's official! Snacking on these foods and drinking this tea can slow down ageing
While immortality is humankind's ultimate goal, the real goal for most of us is to age with grace, strength, and health. Aging is a natural and beautiful part of life. There's absolutely nothing wrong with wrinkles, laugh lines, or silver strands. Tired of too many ads? go ad free now But what if a few simple additions to your daily routine could help you with healthier aging? Scientists have found a hack to age better by adding a few things to your diet. A new study found that adding a certain tea and some fruits can help with healthier aging. A by researchers from Edith Cowan University, Queen's University Belfast, and Harvard T.H. Chan School of Public Health suggests that sipping a cup of black tea might do just the trick when it comes to . Rich in flavonoids, which are natural compounds with powerful antioxidant properties, black tea has been linked to a reduced risk of age-related health issues, including inflammation and cardiovascular disease. Your evening cup of tea might be doing more than just warming your hands and soul, it could be helping you age better, too! The researchers also found that , citrus fruits, and could also help to lower the risk of key components of unhealthy ageing, including frailty, impaired physical function ,and poor mental health. 'The goal of medical research is not just to help people live longer but to ensure they stay healthy for as long as possible,' ECU Adjunct Lecturer Dr Nicola Bondonno said in a statement. 'We know from previous research that people who have a higher flavonoid intake tend to live longer, and they are also less likely to get any of the major chronic diseases such as dementia, diabetes, or heart disease. Our research shows that people who consume more flavonoids tend to age better,' the researcher added. To understand the effects of black tea and the fruits in healthy aging, the researchers analysed data from 62,743 women and 23,687 men over 24 years. The findings were surprising. They found that women who consumed more flavonoids had a 15% lower risk of frailty, a 12% lower risk of impaired physical function, and a 12% lower risk of poor mental health compared to the ordinary ones. These effects were visible in men as well, however, they got slightly lower results, and the higher flavonoid consumption was still linked to a lower risk of poor mental health. Tired of too many ads? go ad free now 'BOYCOTT Azerbaijan, Turkey': How Indians Are Shunning Pak Allies Over Support To 'TERROR SPONSOR' 'Flavonoids are well known for reducing oxidative stress and inflammation, supporting blood vessel health, and even helping to maintain skeletal muscle mass all of which are important for preventing frailty and maintaining physical function and mental health as we age,' Professor Aedin Cassidy, senior author of the study from Queens University Belfast statesd. Cassidy also emphasized that eating flavonoid-rich foods such as berries, apples, red wine, , and tea regularly could help individuals age healthily. This is because the flavonoids reduce the risk of frailty, physical decline, and poor mental health. 'We found that participants who increased their intake of flavonoid-rich food by three servings a day had a 6% to 11% lower risk across all three of the ageing outcomes in females, and a 15% lower risk of poor mental health in males. Overall, these findings underscore the potential for simple dietary modifications to impact overall quality of life and contribute to the optimisation of healthy aging,' Prof. Eric Rimm from Harvard T.H. Chan School of Public Health concluded.
Newsweek
06-05-2025
- Health
- Newsweek
Want To 'Age Better'? Eat These Foods
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources. Newsweek AI is in beta. Translations may contain inaccuracies—please refer to the original content. Eating more berries, sipping black tea and including citrus fruits in your daily diet could be the key to healthier aging, according to new research. The international study—led from Edith Cowan University, Australia; Queen's University Belfast, Northern Ireland; and the Harvard T.H. Chan School of Public Health in Boston, Massachusetts—analyzed the diets and health outcomes of more than 86,000 participants over 24 years. It found that people with higher intakes of flavonoids—naturally occurring compounds found in many fruits, vegetables and teas—were significantly more likely to age well. "Our research shows that people who consume more flavonoids tend to age better," Nicola Bondonno, adjunct lecturer at Edith Cowan University, said in a statement. "The goal of medical research is not just to help people live longer but to ensure they stay healthy for as long as possible." A Long-Term Look at Healthy Aging The study examined data from 62,743 women and 23,687 men, following their dietary habits and physical and mental health over more than two decades. Among the women, those with the highest flavonoid intakes had a 15 percent lower risk of frailty, a 12 percent lower risk of impaired physical function and a 12 percent lower risk of poor mental health compared to women with the lowest intakes. While fewer associations were observed in men, higher flavonoid intake was still linked to a 15 percent lower risk of poor mental health. "We found that participants who increased their intake of flavonoid-rich food by three servings a day had a 6 percent to 11 percent lower risk across all three of the aging outcomes in females," paper author and nutrition scientist professor Aedin Cassidy of Queen's University Belfast said in a statement. Cassidy explained that flavonoids reduce oxidative stress and inflammation, support blood vessel health and help maintain skeletal muscle mass—all critical factors in preventing frailty and maintaining mental and physical function as we age. She noted that the stronger effects observed in women may stem from differences in cohort follow-up times rather than sex-specific biological differences, a topic that she said warrants further research. Which Flavonoid-Rich Foods Should We Eat? Flavonoids are abundant in foods like tea, apples, oranges, kale, dark chocolate and particularly berries. "Berries are packed with antioxidants, flavonoids, anthocyanins and dietary fiber—all of which can help you age well," registered dietitian nutritionist Shelley Balls told Newsweek. Antioxidants, Balls said, also protect cells from free radicals, which cause oxidative stress and contribute to the development of chronic diseases including heart disease, Alzheimer's, Parkinson's, cancer and diabetes. Various flavonoids found in berries, meanwhile, have anti-inflammatory effects, which can boost gut health and may even improve memory. While the 2025 study focused on flavonoids, experts agree that aging well is also about overall dietary and lifestyle patterns. Balls highlighted a few other additional superfoods and nutrients that can support longevity—the number of years a person lives in good health. The dietician nutritionist said that omega-3–rich foods like fish, walnuts, flaxseeds and chia seeds are particularly valuable. "Fish provides lean protein and healthy omega-3 fats, which can protect against cognitive decline and help preserve muscle mass," Balls said. "If you are not eating fish twice a week, an omega-3 supplement with EPA and DHA is a good alternative." She also recommended a daily intake of phytonutrients—natural compounds found in some vegetables; whole grains; legumes like beans; herbs like turmeric, ginger and garlic; and even herbal teas. These compounds have been shown to reduce inflammation, support cardiovascular health and prevent chronic diseases. She added that probiotics, found in yogurt, fermented vegetables, kefir, kombucha and kimchi, can improve gut health, immunity, and potentially longevity. "Aim to consume probiotic-rich foods at least three times a day," Balls said. "Certain types of healthful bacteria may improve longevity and healthspan by aiding in anti-oxidative, immunity, and signaling pathways." A selection of organic berries and cherries at a farmer's market. A selection of organic berries and cherries at a farmer's market. Getty Images Another lesser-known but increasingly studied nutrient is creatine, which has been linked to improved memory and cognitive function. "We lose a lot of creatine during cooking," Balls said, "so supplementing with 5 grams per day may help, especially if the supplement is third-party tested for safety and purity." Foods highest in this amino acid-based compound are primarily animal-based, with red meats, chicken and turkey and fishes like salmon and tuna being the richest sources. Balls explained that beans, peas, and lentils are also a nutritional powerhouse of fiber, antioxidants, vitamins, and minerals that support digestion, heart health, and metabolic function—making them a convenient and cost-effective ally for aging well. Professor Eric Rimm of the Harvard T.H. Chan School of Public Health, emphasized the real-world significance of the findings in a public statement. "These results underscore the potential for simple dietary modifications to improve quality of life and contribute to the optimization of healthy aging," he said. In other words, the path to aging well may be less about miracle cures and more about what is already on your plate. Do you have a tip on a science story that Newsweek should be covering? Do you have a question about healthy aging? Let us know via science@ Reference Bondonno, N. P., Liu, Y. L., Grodstein, F., Rimm, E. B., & Cassidy, A. (2025). Associations between flavonoid-rich food and flavonoid intakes and incident unhealthy aging outcomes in older United States males and females. The American Journal of Clinical Nutrition, 121(5), 972–985.
