As we get older, much of our health will depend on the foundations we built when we were younger. So, what we regularly eat and drink now builds our health now, but also increases our body’s ability to stay healthy over the years. Having good, healthy habits today sets up our physical and mental abilities to remain strong and healthy over the decades to come. We can help ward off many chronic diseases and premature death by ensuring our nutrition is [excellent/good/optimal/balanced/adequate]. Healthy aging of our physical and mental states starts today.
A recent study published in the American Journal of Clinical Nutrition found that one nutrient, when eaten during midlife [(under age 60)], helped to reduce the risks of [cancer/heart disease/stroke/kidney disease/COPD/Parkinson’s/ALS]. This nutrient also helped to preserve physical, brain, and mental health after 11+ years in their [cohort/group] of 48,762 study participants (who were nurses).
That nutrient is protein.
Protein is linked to healthier aging
Protein is a macronutrient made from amino acids, many of which are essential for health. It is particularly important for healthy aging because of the many critical roles that proteins play in the body. For example, protein is well-known for its crucial role in strong bones and muscles. Protein helps to maintain our current mobility and cognitive function, allowing us to continue—or even improve—what we can do and think. Protein also helps to reduce common physical issues that can creep up as we age, for example muscle loss, risk of hip fractures, and lower bone density.
This study found that people who ate more protein in midlife tended to also have lower chances of being diagnosed with cancer, type-2 diabetes, [myocardial infarction/heart attack], need angioplasty or bypass surgery, congestive heart failure, stroke, kidney failure, chronic obstructive pulmonary disease (COPD), Parkinson disease, multiple sclerosis (MS), amyotrophic lateral sclerosis (ALS), or have cognitive or mental health conditions as they got older.
[When it comes to the numbers, this particular study found that as people ate more protein, they had “higher odds of healthy aging.” This means they experienced fewer physical health issues and better mental status. These odds of healthy aging were improved by 7% as people ate more protein from animals and 14% as people ate more protein from dairy. Those who ate more plant protein had even more health benefits: up to 38% higher odds of healthy aging.]
[Not all proteins are equal
This study found that eating more protein during midlife (under 60 years of age) was linked to a better chance of avoiding many chronic diseases and mental illness. Yes, all protein. But one type of protein in particular helped the most. . . The protein found in plants. Plant-based protein is the protein found in foods such as soy, nuts, seeds, legumes, and vegetables.
Why does plant protein seem to have an edge over animal-based protein when it comes to aging healthfully?
We don’t really know 100% for sure, but it could be related to a few things. For one, plant-based protein tends to be more heart healthy (lower LDL cholesterol, blood pressure, inflammation, and better insulin sensitivity). Also, plants tend to be sources of other health-promoting compounds like fibre and polyphenols that aren’t readily available in animal-based foods.]
The researchers conclude, “Dietary protein intake, especially plant protein, in midlife, is associated with higher odds of healthy aging and with several domains of positive health status in a large cohort of female nurses.”
How does protein contribute to healthy aging?
While no one knows for sure, there are several potential [mechanisms/ways] that protein may be able to reduce risk for chronic disease, cognitive decline, and mental illness.
We tend to naturally lose muscle and bone mass as we age. One mechanism for protein’s role in healthy aging may be that protein helps to reduce this loss of this lean tissue.
Another mechanism may be that protein intake can activate a signal for muscles to make their own protein, which can help with physical function.
Plant-based proteins are also associated with heart health, metabolic health, and lower levels of inflammation, all of which help us toward healthy aging by reducing risks of many chronic diseases.
How to get enough protein
The minimum amount of protein to aim for every day is based on a simple calculation:
● 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
This means, if you weigh 150 lb/68 kg, you should aim for at least 54 grams of protein per day. If you weigh 200 lb/90 kg, this means your minimum should be 72 grams of protein per day.
[(Remember, these are the minimums.)]
When you’re figuring out how to get enough protein, remember that protein is one essential nutrient (a very important nutrient, but there are other essential fatty acids, fibre, vitamins, and minerals you want to get in your daily intake as well).
Some of the highest sources of protein include foods like:
● Seafood (fish, shellfish)
● Low-fat flours made from peanuts, sesame seeds, soybeans
● Soybeans (edamame, tofu)
● Meat (pork, veal, beef, lamb, game)
● Poultry (chicken, turkey, duck)
● Dairy (parmesan, Swiss, provolone, cottage cheese, feta, yogurt, milk)
● Seeds (hemp, pumpkin, sunflower, flax)
● Grains (wheat germ, oats, quinoa, rice)
● Legumes, beans, and pulses (peanuts, kidney, black, navy, lentils, chickpeas, peas)
● Nuts (almonds, pistachio, cashew, Brazil, walnuts, hazelnuts, pecans)
● Eggs
● Vegetables (kale, spinach, mushrooms, broccoli, potatoes, cabbage)
Protein for healthy aging
