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Time of India
3 days ago
- Health
- Time of India
Wish to age gracefully? Your midlife might be the last call to shape a healthier future, new research warns
Aging might be inevitable, but how you age could be entirely in your hands. A new wave of research from top global institutions reveals that the secret to a healthier, more resilient older self may lie in the choices you make during your forties and fifties—particularly when it comes to diet, weight, and lifestyle. According to a report on Vice , scientists from Finland's University of Helsinki and University of Turku, along with University College London, have found that shedding excess weight in midlife—without relying on surgery or medication—can drastically reduce the risk of chronic illness later in life. Their study, based on over 23,000 people, suggests that simply returning to a healthy weight can offer long-term health rewards, extending far beyond just staving off diabetes. The Carb Code: Good vs. Bad in Midlife It's not just about losing weight—it's about eating smart. According to parallel research from Tufts University and Harvard University, the kind of carbohydrates you consume in your middle years can greatly influence your chances of aging well. Their study, which followed more than 47,000 women, draws a clear line between the 'good carbs' that promote healthy aging and the 'bad carbs' that sabotage it. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Many Are Watching Tariffs - Few Are Watching What Nvidia Just Launched Seeking Alpha Read Now Undo Diets rich in high-quality carbohydrates from whole grains, fruits, vegetables, legumes, and dietary fiber were linked to a significantly higher likelihood—between 6 and 37 percent—of aging healthily. These benefits extended across both physical and mental health domains. On the flip side, midlife diets packed with refined carbs, added sugars, and processed grains were associated with a 13 percent lower chance of maintaining health and vitality in older age. iStock Diets rich in high-quality carbohydrates from whole grains, fruits, vegetables, legumes, and dietary fiber were linked to a significantly higher likelihood of aging healthily. (Representational image: iStock) Midlife: The Make-or-Break Decade for Your Body's Future 'We've all heard that different carbohydrates can affect health differently,' said Andres Ardisson Korat of Tufts. 'But rather than just look at the immediate effects of these macronutrients, we wanted to understand what they might mean for good health 30 years later.' MORE STORIES FOR YOU ✕ « Back to recommendation stories I don't want to see these stories because They are not relevant to me They disrupt the reading flow Others SUBMIT Harvard's Qi Sun reinforced that the findings strengthen existing evidence: fruits, vegetables, legumes, and whole grains aren't just good for now—they're building blocks for a physically and cognitively strong future. In other words, midlife might not just be the midpoint—it could be the last chance to turn your future health around. So if you're in your 40s or 50s and aiming to age without regret, it's time to rethink that plate. Your 70-year-old self will thank you.
Time of India
02-06-2025
- Health
- Time of India
Experts reveal that THIS diet can reduce heart disease risk
A recent Harvard study, presented at NUTRITION 2025, reveals that food quality is paramount for heart health, surpassing the focus on simply cutting carbs or fats. The decades-long research, involving nearly 200,000 participants, demonstrates that diets rich in whole grains, fruits, and vegetables significantly lower coronary heart disease risk by approximately 15%, regardless of whether they are low-carb or low-fat. Heart diseases are on the rise, with it still being one of the leading causes of death globally. Cardiovascular diseases account for 17.9 million deaths worldwide in 2023. Diet plays a crucial role in heart health and in reducing the risk of heart disease. A recent study examined the relationship between heart disease and diet and has identified one that benefits the heart. A large study by researchers at Harvard T.H. Chan School of Public Health found that the quality of the food matters more than cutting carbs or fat. The findings will be presented at NUTRITION 2025 , the flagship annual meeting of the American Society for Nutrition, which will be held in Orlando this week. Quality over quantity The new study found that when it comes to protecting the heart , the types of foods one eats may be more important than whether they follow a low-carbohydrate or low-fat diet. To understand what works in favour of the heart, the researchers followed almost 200,000 people for several decades, and observed that the quality of food consumed matters as much as following a low-carbohydrate or low-fat diet. The findings suggested that choosing healthy, high-quality foods is key to protecting the heart. Previously, low-carbohydrate and low-fat diets have been endorsed by health experts for their potential health benefits, such as weight management and improved blood sugar and cholesterol levels. However, the impact of these diets on reducing heart disease risk has remained an ongoing debate. 'We found that what you eat on low-carb or low-fat diets matters just as much as the diet itself. Healthy versions of these diets—those rich in plant-based foods and whole grains—were linked to better heart health outcomes and improved metabolic function. In contrast, low-carb and low-fat diets emphasizing unhealthy foods were associated with a higher risk of heart disease,' said Zhiyuan Wu, PhD, a postdoctoral fellow in the lab of Qi Sun, MD, ScD, at Harvard T.H. Chan School of Public Health, said in a release. The study To understand the link, the researchers analyzed data from three large cohorts: 43,430 men in the Health Professionals Follow-Up Study (1986–2016), 64,164 women in the Nurses' Health Study (1986–2018), and 92,189 women in the Nurses' Health Study II (1991–2019). The scientists followed these nearly 200,000 participants for several decades, tracking their dietary habits and whether they developed heart disease. Participants completed detailed food frequency questionnaires over time, allowing researchers to score their diets based on the quality of carbohydrates, fats, and proteins consumed. The researchers classified carbohydrates, fat,s and proteins from foods such as whole grains, fruits, vegetables, nut,s and legumes as high-quality nutrients, or healthy, while carbohydrates from potatoes and refined grains, as well as saturated fats and proteins from animal-based foods, were categorized as low-quality, or unhealthy. For more than 10,000 participants, the team also examined blood metabolites to understand how diet quality influenced metabolic health. 'This approach allowed us to better understand the biological effects of these diets and strengthened our findings,' Wu said. Take away The researchers found that the participants who followed a healthy low-carbohydrate or low-fat diet had a lower risk of developing coronary heart disease, while those on unhealthy versions saw an increased risk. These healthy diet patterns, whether a low-carbohydrate or low-fat diet, lowered the risk of developing heart disease by about 15%. You Clean Your Diet, But What About Your Company? Sadhvi Bhagawati Saraswati's Powerful Truth 'Our findings suggest that improving food quality is crucial for improving heart health. Regardless of whether someone follows a low-carbohydrate or low-fat diet, emphasizing whole, minimally processed and plant-based foods and limiting refined grain, sugar, and animal foods, can significantly reduce the risk of coronary heart disease,' Wu added. What to do To keep heart diseases at bay, the researchers suggest incorporating more whole grains, fruits, vegetables, nuts and legumes while cutting back on processed meats, refined carbs and sugary foods. Pro tip? Check food labels and be mindful of added low-quality ingredients, such as added sugars in juices and processed snacks. One step to a healthier you—join Times Health+ Yoga and feel the change
Arab Times
19-05-2025
- Health
- Arab Times
High-quality carbs and fiber in midlife lead to better aging in women: study
NEW YORK, May 19: Aging is a natural process that often comes with slowing down, health challenges, and mental or physical decline. However, new research suggests that the choices women make in midlife, particularly regarding their diet, can significantly influence how well they age. A study published in JAMA Network Open, conducted by Tufts University and Harvard T.H. Chan School of Public Health, highlights the critical role of carbohydrates and fiber in determining long-term health outcomes. The research focused on the impact of different types of carbs, emphasizing that not all carbohydrates are the same. While some can provide energy and health benefits, others might have detrimental effects, particularly in the long term. "We wanted to explore how different types of carbohydrates could affect health 30 years down the line, rather than just their immediate impact on weight, energy, or blood sugar," said lead author Andres Ardisson Korat. The study tracked the diets of 47,000 women, ages 70 to 93, over three decades starting in 1984. Researchers examined their intake of refined carbs, high-quality carbs, and fiber, aiming to identify dietary factors linked to healthy aging. The goal of healthy aging, as defined by the researchers, is reaching 70 without major chronic diseases, maintaining cognitive function, staying physically capable, and feeling mentally well. Among the 47,000 women, only 3,706 fit the definition of healthy aging. What set these women apart? Their diet. Women who consumed more high-quality carbs, such as whole grains, fruits, vegetables, and legumes, were far more likely to age well. In fact, women who increased their intake of high-quality carbs by just 10% saw a 31% improvement in their chances of healthy aging. Conversely, those who consumed more refined carbs, like sugary snacks and white bread, experienced a 13% decrease in their odds of aging well. Senior author Qi Sun noted, 'Our results align with previous studies linking the consumption of fruits, vegetables, whole grains, and legumes to lower chronic disease risks. Now, we see these dietary patterns associated with better physical and cognitive health.' Fiber, too, played a pivotal role. Increased fiber intake was linked to a 17% higher chance of aging healthily. Breaking it down, fruit fiber increased healthy aging odds by 14%, vegetable fiber by 11%, and cereal fiber by 7%. Women who consumed more fiber showed stronger memories, better physical health, and fewer mental health issues. The study also explored the role of the glycemic index (GI) and glycemic load (GL). Foods with high GI, which raise blood sugar rapidly, are generally less favorable for aging well. Interestingly, high-GL foods were associated with better mental health, but this link disappeared when fiber intake was factored in, suggesting that fiber may counteract some of the negative effects of high-GI foods. The study's findings underline the importance of swapping refined carbs for high-quality alternatives. Women who made this change saw an 8% to 16% improvement in their chances of aging well. This underscores the broader trend of connecting midlife dietary choices to quality of life in later years. Dr. Korat emphasized, "This study highlights the connection between food choices in midlife and quality of life later on. The more we understand about healthy aging, the better science can help people live healthier, longer lives." The research followed women for over 30 years, showing that small, consistent changes in diet — such as eating more whole grains, fruits, and vegetables — can have a profound impact on aging. The study participants, mostly white, educated health professionals, reported their own dietary habits, which may not always be entirely accurate, but the trends remain clear. In conclusion, the study suggests that healthy aging isn't just about avoiding illness. It's about staying physically active, mentally sharp, and emotionally well. What women eat in their 40s and 50s can influence their health in their 70s and 80s. However, the key is not just eating fewer carbs—it's about choosing the right ones. Whole grains, fruits, vegetables, and legumes provide a better chance for aging well. The study offers a vital takeaway: what women choose to eat in midlife is an investment in their future. High-quality carbs and fiber do more than just improve digestion—they help lower the risk of chronic diseases, support mental clarity, and promote overall physical health as women age. Aging doesn't have to equate to decline, and it doesn't have to mean slowing down. For these women, the decisions they made decades earlier paid off significantly. And the lesson is clear: it's never too early — or too late — to start making better dietary choices.
