What you eat could mean the diseases you get later: Study

What you eat could determine how many chronic illnesses you get later in life, scientists warn.

Research has revealed that a healthy diet — such as the Mediterranean diet which is high in plants, fish and unsaturated fats — could slow down the accumulation of chronic diseases including dementia in older adults. Inflammatory diets full of processed meat and sugar may accelerate it.

Researchers from Karolinska Institutet in Sweden studied four diets to investigate their impact on chronic diseases in older adults.

Three of the diets studied were healthy and focused on the intake of vegetables, fruit, whole grains, nuts, legumes, unsaturated fats and reduced intake of sweets, red meat, processed meat and butter/margarine.

The fourth diet, however, was pro-inflammatory and focused on red and processed meat, refined grains and sweetened beverages, with lower intake of vegetables, tea and coffee.

Researchers followed the diets of 2,400 adults aged 60 and older in Sweden for 15 years and tracked their chronic conditions.

Dietary intake was measured using food frequency questionnaires, and adherence to four dietary patterns: the Empirical Dietary Inflammatory Index (EDII), AHEI, the Alternate Mediterranean Diet (AMED), and the MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay).

Multimorbidity was defined as the number of chronic diseases and grouped by organ system — musculoskeletal, cardiovascular, and neuropsychiatric.

The results published in the journal Nature Aging revealed those who followed the healthy diets had a slower development of chronic diseases.

For example, long-term adherence to healthy dietary patterns, particularly the AMED, AHEI, and MIND, was linked to a slower accumulation of chronic diseases in older adults.

This applied to cardiovascular disease and dementia, but not to diseases related to muscles and bones.

But those who followed the pro-inflammatory diet, on the other hand, increased their risk of chronic diseases.

”Our results show how important diet is in influencing the development of multimorbidity in ageing populations,” said co-first author Adrián Carballo-Casla, postdoctoral researcher at the Aging Research Centre, Department of Neurobiology, Care Sciences and Society, Karolinska Institutet.

The protective effects of diet may be explained by reduced inflammation, a key factor in aging-related diseases.

Study authors want to further their research by identify the dietary recommendations that may have the greatest impact on longevity and the groups of older adults who may benefit most from them, based on their age, gender, psychosocial background and chronic diseases.

On the other hand, many people are unknowingly harming their hearts through everyday habits.

Ahead of Heart Awareness Month, a leading cardiologist highlighted behaviours that could be putting your cardiovascular health at risk.

From sleep to stress levels, the impact of these habits can be more significant than you think.

1. Lack of physical activity: “A sedentary lifestyle can lead to weight gain, high cholesterol, and increased blood pressure, all of which increase your risk for cardiovascular disease,” warns Dr Christopher Broyd, consultant cardiologist at Nuffield Health Brighton Hospital. “Regular exercise is crucial for heart health.” But there’s no need to pressure yourself into hitting the gym every day – just start with small steps.

“Begin with simple activities like walking, stretching, or using a stationary bike,” recommends Broyd. “Even short bursts of activity, such as 10-minute walks, can add up over time and gradually increase your stamina.” And, most importantly, choose activities that you enjoy.

2. Chronic stress: Chronic stress – such as that caused by demanding jobs or family issues – can contribute to heart problems, says the cardiologist.

“Prolonged stress can negatively affect the heart by raising blood pressure and increasing the risk of heart attack or stroke,” explains Broyd. “Stress also encourages unhealthy coping mechanisms, like overeating or smoking.

“Chronic job stress can elevate blood pressure, lead to poor eating habits, and disrupt sleep, all of which can harm heart health over time.”

3. Not prioritising sleep: “Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body’s natural repair processes,” says Broyd. “Sleep disorders like sleep apnoea can also significantly affect heart health.” To aid natural, restful sleep, the cardiologist recommends establishing a consistent sleep schedule.

“Go to bed and wake up at the same time every day, even on weekends,” advises Broyd. “This helps regulate your body’s internal clock and promotes a more consistent sleep pattern.

4. Not getting enough sunlight: “A lack of sunlight exposure can lead to vitamin D deficiency, which has been linked to higher blood pressure, inflammation, and an increased risk of heart disease,” says Broyd. “Safe sun exposure or supplementation can help maintain heart health.” This is especially important in the winter months, so make sure you take advantage of breaks at work by heading outside.

The Independent