The Latest Lessons about Eating Well
We now know a lot about living longer and healthier. And we are learning more very day. For the Living to 100 Club’s first article of 2022, you can read about the latest lessons reported by scientists about eating well. These lessons have been compiled by the New York Times from their original sources and scientific publications. This is useful research on diet and nutrition to stay healthy in the new year. As the article says, keep these tips in mind on your next trip to the kitchen, the grocery store, or restaurant.
Below are five of the ten lessons reported by the NY Times. The remaining five will be in the next installment.
- In October, 2021, the American Heart Association shifted its recommendations from “good and bad foods” to making “lifelong changes” in our eating patterns. Apparently, this is because most people do not closely watch for ingredients and nutrients. And people can become discouraged when they do watch. So, the AHA now focuses on overall dietary patterns. These are patterns that best fit individuals’ tastes and budgets. AHA recommends that we pay attention to personal likes and dislikes. Also, pay attention to ethnic and cultural preferences, and life circumstances. But also be mindful of making wholesome choices whenever possible. These choices include plant-based proteins over animal sources of protein. They include liquid plant oils over tropical oils, unrefined carbohydrates and grains (whole wheat, brown rice or lentils) over refined carbohydrates and grains. Additionally, choose non-sweetened drinks over sweetened. In other words, occasional indulgences over regular indulgences.
Contribution of Stress
- Higher levels of stress, as during this pandemic, contributes to more frequent diets of comfort foods, i.e., sugar laden, high fat foods. These foods, say nutritionists, are least likely to benefit our mental health. A new science, nutritional psychiatry, sheds light on how foods affect our mental health. It describes how dietary changes can alleviate depression and anxiety. See this article for more detailed information.
- The scientific consensus is now showing that there are health benefits of coffee. Consumption of coffee and caffeine has been linked to a reduction of many medical conditions. These include diabetes, gallstones, depression, cirrhosis, and liver and prostate cancer. Interestingly, one study followed more than 200,000 participants for up to 30 years. It found that those who drank 3 to 5 cups of coffee a day, with or without caffeine, were 15% less likely to die early from all causes than those who shunned coffee. Harvard School of Public Health has concluded that coffee or caffeine cannot be recommended to prevent disease. But, drinking it in moderation can be a part of a healthy lifestyle.
The Gut Microbiome
- Our gut microbiome, where trillions of bacteria and other microbes live, can influence the onset of serious medical conditions. This list includes Type 2 diabetes, obesity, heart disease, and a range of other conditions. This microbiome is shaped by what we eat. A healthy microbiome is supported by nutrient-dense, whole foods. And a diet of processed foods, with added sugars, salt and other additives have the opposite effect. The “bad” gut bugs and bacteria from this type of diet promote microbes that are linked to a worsening of cardiovascular and metabolic health. Overall, this is largely because these foods contain very little fiber. The “good bugs” are clustered from diets rich in high fiber plants, like spinach, broccoli, tomatoes, nuts, and seeds. Read more here.
- Highly processed foods can be addictive. As expected, these are foods that are higher in fat and glycemic load, and are also cheap and convenient. And, they are engineered to “taste good.” The usual culprits are potato chips, ice cream, pizza, and salty snacks. One study found that certain foods elicit addictive-like behaviors. In their findings, researchers observed intense cravings, loss of control, and participants’ inability to decrease consumption despite the consequences.
Stay tuned for the continuation of these important lessons, in the next issue of the Living to 100 Club blog. We will report on seltzer, fermented foods, heartburn, and other lessons.
Dr. Joe Casciani is the owner and Chief Curator for the Living to 100 Club, a source of solutions to living longer and healthier, with a special focus on mindset and attitudes about aging. He has a 40-year history as a psychologist and manager of mental health practices specializing in behavioral health services with older adults. In addition to his work as a clinical consultant, he is an engaging and inspiring speaker, and helps audiences move beyond their questions and concerns about aging to create a vision of what is possible in the years ahead. He strongly believes there is value in helping people feel inspired about their future.
