A study published in The American Journal of Clinical Nutrition shows that dietary protein intake in midlife can significantly increase the likelihood of healthy aging.
Study: Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort. Image Credit: nadianb / Shutterstock
Background
People's life expectancy has increased significantly in recent
decades. In the United States, the number of adults aged 60 years and
above is expected to increase by 2-fold in 2060. However, an increase in
lifespan is not necessarily associated with a concomitant increase in
disability-free lifespan because of age-related onset of chronic
diseases and decline in physical and cognitive functions.
Diet plays a major role in maintaining a healthy lifespan. In this
context, evidence indicates that higher protein intake is associated
with improved physical functioning and reduced muscle loss among older
adults. Protein intake can also prevent bone loss and fractures in this
vulnerable population.
Among various protein sources, a higher animal protein intake in
middle adulthood has been found to increase the risk of premature
mortality from cardiovascular complications. In contrast, plant protein
intake in older adulthood has been found to be associated with a lower
risk of frailty.
In this study, scientists have investigated the association between
protein intake and healthy aging in middle-aged nurses residing in the
United States.
Study design
The study was conducted on a total of 48,762 female nurses whose age
was below 60 years in 1984. The participants were selected from the
Nurses' Health Study (NHS), established in 1976, with 121,700 registered
female nurses aged 30–55 years at enrollment. Lifestyle practices and
medical history of the participants were recorded at baseline and every
two years thereafter.
Information on total protein, animal protein, dairy protein, and
plant protein intake was collected from the participants through
food-frequency questionnaires. The healthy aging status of the
participants was assessed in 2014 or 2016 through questionnaires. The
definition of healthy aging included the absence of eleven major chronic
diseases, good mental health, and the absence of any cognitive and
physical decline.
Eleven major chronic diseases were cancer, type 2 diabetes,
myocardial infarction, coronary artery bypass graft surgery or
percutaneous transluminal coronary angioplasty, congestive heart
failure, stroke, kidney failure, chronic obstructive pulmonary disease,
Parkinson's disease, multiple sclerosis, and amyotrophic lateral
sclerosis.
The relationship between protein intake and healthy aging was
assessed after adjusting for lifestyle factors, demographic
characteristics, and health status of the participants.
Important observations
Complete healthy aging was achieved by 7.6% of participants. In
addition, about 31% of participants reported not having any of the
eleven major chronic diseases, 47.6% reported not having memory
impairments, 15% reported not having impairments in physical
functioning, and 37.3% reported having good mental health status.
Association between protein intake and healthy aging
The comparison analysis between various protein sources indicated
that while animal protein intake can reduce the possibility of healthy
aging by 6%, consumption of plant protein can increase the possibility
of healthy aging by 46% for every 3%-energy increment.
The findings obtained after adjusting for the participant's body mass
index (BMI) revealed that total protein and plant protein intake could
increase the likelihood of healthy aging by 5% and 31%, respectively,
for every 3%-energy increment.
Regarding the major domains of healthy aging, the study found that
the intake of total and animal proteins can significantly increase the
risk of chronic diseases. In contrast, the intake of dairy and plant
proteins was found to reduce the risk of chronic diseases. Furthermore,
the study found that animal protein and plant protein can reduce the
possibility of physical disabilities by 5% and 41%, respectively. Among
all protein sources, only plant protein intake showed a significant
association with good mental health status.
The findings of substitution analysis indicated that isocaloric
substitution of animal or dairy protein, total or refined carbohydrate,
total fat, or saturated fatty acid with plant protein could increase the
likelihood of healthy aging, reduce the risk of chronic diseases, and
improve physical and mental health.
Study significance
The study finds that higher dietary protein intake, especially plant
protein intake, in middle adulthood can lead to disease and
disability-free healthy aging. Future studies are needed to ascertain
the amount of protein intake to promote healthy aging.
Plants rich in protein
- Lentils: A great source of protein, also provides good amounts of fiber, iron, and potassium.
- Chickpeas: Another excellent source of protein and can be used in many dishes, including hummus and chana masala.
- Black Beans: Not only high in protein but also rich in fiber and antioxidants.
- Quinoa: A complete protein, also gluten-free.
- Almonds: A protein-rich nut, rich in healthy fats, vitamin E, and magnesium.
- Peanuts: High in protein and healthy fats.
- Chia Seeds: High in protein but also rich in omega-3 fatty acids and fiber.
- Hemp Seeds: A complete protein source, rich in essential fatty acids.
- Spirulina: Blue-green algae protein that contains a good amount of B vitamins, iron, and other nutrients.
