You already know it: The food you eat can have a direct impact on your physical and cognitive health as you age. Certainly, you’ve seen prior posts on agebuzz linking diet to cognition, healthy aging, and even sleep. And you’ve also been made aware of the health harms from a diet of highly processed foods. And yet, as the holidays come around, you’d be hard-pressed to eliminate the goodies, treats, and sweets that make the holiday special. If it makes you feel any better, it’s probably not your fault. As experts in addiction make clear, foods high in fats and refined carbs can be as addicting as cigarettes. But before you surrender to these holiday hazards, it’s useful to be aware of some of the most recent research about the relationship between diet and health as you grow older.

First, consider this common question: Are there truly any “anti-aging” diets? For example, if you drastically cut your calories, or if you limit the times of day you eat, or if you completely cut out carbs, can you get yourself on the fast lane to a long and healthy life? Well, according to a new study published in Science, there’s little evidence to support that any of these tactics work in humans. The evidence is just not there to support intermittent fasting, time-restricted diets, or keto diets as a way to extend your lifespan or prolong your healthspan. Scientists remain skeptical that mouse studies in this area of research really imply benefits for human populations as well. 

Next, are there drugs out there that can get you to healthier aging without having to watch your diet? Again, unfortunately for those of us who like to indulge, the most recent research seems clear: In a new study out of Australia, scientists determined that your diet has more impact on your health (for such chronic conditions as diabetes, stroke, or heart disease) than any of the available drugs used to keep these conditions in check. According to the research, consuming a healthy balance of calories and macronutrients had a greater impact on aging and metabolism than the 3 drugs (metformin, rapamycin, and resveratrol) which doctors prescribe to treat diabetes and slow the aging process. As lead author Professor David Le Couteur of the University of Sidney explains, “What we eat influences our health, (and) this study showed how food can dramatically influence many of the processes operating in our cells.” 

What if dementia is your big concern? There again, food appears to be implicated in how to lower your risk. In a new study out of Greece and published in Neurology, researchers found that those who consumed such inflammation-causing foods as sugar, unhealthy oils, excessive red meat, or processed foods, were 3 times more likely to develop dementia than those who followed an anti-inflammatory diet, which would include fish, fruits, vegetable, nuts, and legumes. While this was only an observational study, it certainly adds to our understanding that diet can have a profound impact on maintaining cognitive function as you age. For more on this study, grab a handful of nuts and read here. And for a broader understanding regarding diet and dementia, click here.

So where does this leave your menu planning as the holidays approach? Certainly, no one thinks you should completely deprive yourself of some traditional foods that are served once a year at a holiday. It’s not realistic to expect us to constrict or contort our diets in ways that don’t fit our life circumstances. As Jane Brody recently wrote, the goal is for an overall healthy dietary pattern rather than dictating “good” versus “bad” food. The important point is to understand that there is a direct and causal connection between what you put into your body and how well you age: the healthier the input, the better for your physical and cognitive well-being.