Can you eat yourself fit?

Are you finding that 10,000 steps a day just too much to get in? No problem, according to new research published in the European Journal of Preventive Cardiology. Researchers find that consuming more fruit, vegetables, and whole grains can be as beneficial for older individuals as taking an additional 4,000 steps daily

As those of us who took up walking in lockdown can testify, that’s not a number to be sniffed at. So, as part of the research, the study’s authors asked the participants to answer a series of questions about their diet, followed by a test of their oxygen consumption while riding an exercise bike

They then measured the participants’ diets against two measures – the Alternative Healthy Eating Index and the Mediterranean Diet Score – which are both associated with heart health and are dominated by vegetables, fruits, whole grains, nuts legumes, fish and healthy fats. They’re also diets low in red meat and alcohol

The results were clear – even when considering other factors that might be involved such as age, sex and everyday activity levels, those who had a higher rating on the dietary scales performed better on the oxygen consumption test. In fact, their intake of oxygen was often about 5% greater than the average

“This study provides some of the strongest and most rigorous data thus far to support the connection that better diets may lead to higher fitness,” says study author Dr. Michael Mi of Beth Israel Deaconess Medical Center, Boston, USA, adding that diet can significantly influence cardiorespiratory fitness, which reflects the body’s capacity to supply and utilise oxygen during exercise and integrates the health of multiple organ systems, such as the heart, lungs, blood vessels and muscles. It is one of the most powerful predictors of longevity and health

Dr. Mi continues: “In middle-aged adults, healthy dietary patterns were strongly and favourably associated with fitness even after taking habitual activity levels into account. The relationship was similar in women and men, and more pronounced in those under 54 years of age compared to older adults”

Of course, it’s worth noting that those who move more may be inclined to eat a better diet, so more research is needed to confirm the link highlighted by this study. It’s also important to remember that a healthy diet, no matter how beneficial, cannot completely replace the cardiovascular benefits that come from regular exercise

Dr. Mi concludes: “There are already many compelling health reasons to consume a high-quality diet, and we provide yet another one with its association with fitness. A Mediterranean-style diet with fresh, whole foods and minimal processed foods, red meat and alcohol is a great place to start”

One thing’s for sure, this research is yet another reminder of just how big an impact our diet can have on our overall health