We all want to age with energy, clarity, and vitality. And according to a new study, what you eat in midlife plays a major role in how well you age.
Researchers recently identified the dietary patterns most associated with “healthy aging”—defined as reaching your 70s free of chronic diseases, with strong cognitive, physical, and mental health. Out of eight different diet styles, one stood out above the rest:
🥗 The Alternative Healthy Eating Index (AHEI)
This way of eating emphasizes:
- Fruits and vegetables
- Whole grains
- Legumes and nuts
- Healthy fats (like olive oil and fatty fish)
And it minimizes:
- Red and processed meats
- Sugary drinks
- Refined grains
- Excess sodium
The study showed that people who followed the AHEI diet in midlife had the best chances of maintaining their health well into their later years. Even after accounting for other factors like exercise, body weight, and smoking, diet remained a powerful, independent factor.
That’s a big deal.
But Remember: No One-Size-Fits-All
As powerful as this research is, it’s also important to remember that the “best diet” can still vary depending on your body, health needs, and preferences. When we work with clients, we take into account:
- Their current health conditions
- Genetics and lab markers
- Food sensitivities
- Cultural or religious dietary needs
- Daily routines and lifestyle
The right diet is the one that nourishes your body and works for your real life.
🧠 Pro Tip: Minerals Matter More Than You Think
When it comes to mood, many people immediately think about emotions, stress, or mindset. But your brain chemistry plays just as big of a role—and it’s powered by nutrients.
Here are three key minerals that are essential for mood and brain health:
1. Magnesium
Supports relaxation, calms the nervous system, and helps regulate mood.
🫛 Food sources: leafy greens, beans, nuts, seeds
🛁 Bonus: Epsom salt baths are a soothing, skin-absorbing source of magnesium.
2. Zinc
Involved in neurotransmitter balance and immune health. Low levels can impact both mood and memory.
🦪 Food sources: seafood, pumpkin seeds, legumes
3. Iron
Iron helps deliver oxygen to the brain. Low iron (especially common in women) is linked to fatigue, brain fog, and low mood.
🥩 Food sources: red meat, spinach, lentils, tofu
If you’re struggling with persistent fatigue, mood swings, or brain fog, it’s worth asking your provider to check your nutrient levels. Supplementing without guidance can be risky, but boosting whole-food sources is always a good first step.
😣 Mood Swings? Your Body Might Be Trying to Tell You Something
It’s easy to dismiss emotional ups and downs as “just stress.” But often, mood changes are your body’s way of waving a flag that something deeper needs attention.
Here are some common root causes of mood changes:
- Chronic stress or mental overload
- Hormonal shifts (like perimenopause or menopause)
- Underactive thyroid
- Blood sugar imbalances
- Chronic inflammation or pain
- Substance use (even casual alcohol or cannabis)
We believe feelings are valid—and also that they can be clues. In our practice, we help clients explore both the emotional and physical roots of mood changes so they can feel like themselves again.
Final Thoughts
Your diet, nutrient intake, and stress load all shape how you feel today—and how you’ll age tomorrow.
If you’re in midlife, now is the time to be proactive about your brain, body, and mood. The science is clear: what you do now matters for your future health.
Need support finding the right path for you?
👉 Reach out to our team. We take a personalized, root-cause approach to help you feel better now—and thrive for decades to come.
