Study: Plant-based diet improves sleep quality in older adults
Proper nutrition is the cornerstone of human health, especially with advancing age, as numerous physiological changes affect daily life. In this context, sleep stands out as one of the most vital processes directly influenced by our diet. A recent scientific study has highlighted the close relationship between a plant-based diet and improved sleep quality in older adults, opening new avenues for promoting the overall health of this age group without relying solely on medication.
Details of the extensive Chinese study
In the search for natural solutions to insomnia and sleep disorders, Chinese scientists conducted an in-depth analytical study involving data from over 9,000 participants as part of a long-term research project focused on health and longevity. The researchers used a precise scale known as the Plant-Based Dietary Index (PHDI) to assess participants based on their adherence to plant-based foods, comparing this to their sleep quality, duration, and efficiency through personal interviews and detailed self-assessments.
Promising results: deeper, better sleep
The analysis revealed a strong positive correlation between a plant-based diet and sleep quality. Older adults who consumed more vegetables, fruits, and grains experienced longer periods of deep sleep and better sleep quality compared to their counterparts who consumed more meat and saturated fats. The figures indicate that each one-point increase in the plant-based nutrition quality index was associated with a 4-5% increase in the likelihood of enjoying good sleep.
The results did not stop there, but the study confirmed that the positive effect is significantly doubled in people who combine a plant-based diet with regular physical activity, which confirms the importance of integrating a healthy lifestyle.
Why do plants improve sleep quality?
From a scientific and medical perspective, this improvement is attributed to several biological factors. Plant-based foods such as legumes, nuts, and leafy green vegetables are rich in magnesium and fiber, as well as amino acids that help stimulate the production of serotonin and melatonin, the two hormones responsible for relaxation and regulating the body's circadian rhythm. Furthermore, the easy digestion of plant-based foods reduces intestinal discomfort and acid reflux, which often cause insomnia in older adults.
Benefits beyond sleep
Health experts commenting on the study pointed out that the benefits extend beyond just sleep; a plant-based diet acts as a shield against many chronic diseases. It effectively boosts immunity thanks to its vitamins and minerals, improves digestive function, and is an effective way to prevent obesity, type 2 diabetes, and cardiovascular disease, making it a strategic choice for improving the overall quality of life for older adults.
