Diet: Your Compound Health Investment
TILDA collects rich evidence on the connection between diet, micronutrients, and health outcomes. We know that deficiencies in essential elements like Folate (B9), Vitamin B12, and Vitamin D are not just issues for the elderly—they predict faster memory loss and frailty, beginning much earlier in life.
We turn this science into simple habits. Learn how incorporating dark leafy greens, fermented foods, and ensuring enough protein with every meal is your best defense against muscle loss and cognitive decline.
Watch the Diet Series Below: Presenter Shannon Keenan chats with Dr Deirdre O'Connor about the latest findings on micronutrient deficiencies, protein intake, and building a resilient body.
Video 1: Diet & Brain Ageing: The Role of Folate
Want to keep your brain sharp as you age? This video explores how a poor diet accelerates cognitive decline. TILDA found that low folate predicts faster memory loss and cognitive decline over eight years, showing nutrition matters well before old age. Learn how adopting the Mediterranean diet and including B-vitamin-rich foods (like eggs, bread, whole grains and fortified cereals) supports long-term brain health.
O’Connor, D.M., et al., 2022. Low folate predicts accelerated cognitive decline: 8-year follow-up of 3140 older adults in Ireland. *European Journal of Clinical Nutrition*, 76(7), pp.950-957.
O'Connor, D., et al., 2023. Sustaining an ageing population: the role of micronutrients in frailty and cognitive impairment. *Proceedings of the Nutrition Society*, 82(3), pp.315-328.
Video 2: Can Food Boost Your Mood? The Gut-Brain Axis
Feeling down? Your gut might be the key. This video explores the gut-brain axis—the deep connection between what you eat and how you feel. TILDA findings show that low Vitamin B12 significantly increases the risk of depression, while Vitamin D deficiency is linked to a 75% increased likelihood of developing the condition. Discover how fermented foods (probiotics) and fibre (prebiotics) stabilise your mood by supporting beneficial gut bacteria.
Laird, E.J., et al., 2023. Low vitamin B12 but not folate is associated with incident depressive symptoms in community-dwelling older adults: a 4-year longitudinal study. *British Journal of Nutrition*, 130(2), pp.268-275.
Briggs, R., et al., 2019. Vitamin D deficiency is associated with an increased likelihood of incident depression in community-dwelling older adults. *Journal of the American Medical Directors Association*, 20(5), pp.517-523.
Video 3: Protein & Activity: Strengthening Against Muscle Loss
Struggling with energy or muscle strength? We discuss how inadequate protein and micronutrient intake accelerates muscle loss (sarcopenia) and frailty. Protein intake is critical for maintaining muscle function, while fibre helps maintain a healthy weight and supports physical performance. Learn how to aim for 20-30g of protein per meal using cost-effective options like eggs and dairy, and why staying hydrated is crucial for muscle function.
O’Connor, et al., (2022). Sustaining an ageing population: The role of micronutrients in frailty and cognitive impairment. *Proceedings of the Nutrition Society*, 81(4), 407–421.