Overview
Below are the foods, diets and exercises which help slow the aging process, and fend off the chronic diseases that are associated with it. What are the foods to avoid and limit? Learn how diet and nutrition can affect physical and mental health. Learn about vitamins, minerals and supplements. The contents on these pages were compiled from various sources. It should be used for informational purposes only. Consult a medical or healthcare professional when necessary. Also visit the Positive Aging section of this website to learn more about successful aging and developing a plan to do so. Last update: 7.21.21
Below are the foods, diets and exercises which help slow the aging process, and fend off the chronic diseases that are associated with it. What are the foods to avoid and limit? Learn how diet and nutrition can affect physical and mental health. Learn about vitamins, minerals and supplements. The contents on these pages were compiled from various sources. It should be used for informational purposes only. Consult a medical or healthcare professional when necessary. Also visit the Positive Aging section of this website to learn more about successful aging and developing a plan to do so. Last update: 7.21.21
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What to Eat & Drink
Healthy eating and well-being seem to go hand-in-hand. As early as 1583, Luigi Cornaro, a Venetian nobleman who lived until 102 years of age, published the first of four books, Discorsi della vita sobria (Discourses On the Temperate Life/The Art of Living Long), which advocated that restricting caloric intake and eating certain foods would lead to a longer, more healthful life. Since then there have been a cornucopia of articles, discourses and fads to net the same. Below are the consensus foods, drinks and diets that have been proven to help you live longer and healthier. But be forewarned, there might not be much scientific evidence to support the findings. Some argue that what we really need to pay attention to is how much we eat. Overeating stresses the body and can lead to a shorter lifespan and serious health problems. Regardless, according to medical professionals, eating certain foods won't necessarily take the place of prescribed medications. Food/Drink Beans/Lentils. These are age-protecting foods that substitute for red meat which is linked to heart disease and diabetes because of its high saturated fat content. Learn more about the health benefits of beans. Colorful Fruits and Leafy Vegetables. Antioxidants in colorful fruits and vegetables help protect your vision from Macular Degeneration, and keep your skin younger-looking. Foods include: dark green, leafy vegetables (spinach, kale, collard, and mustard greens), corn, peppers, oranges, cantaloupe, cherries, deep red tomatoes, blueberries, and carrots. Grapes and red wine contain resveratrol, which may lower the risk for cancer, heart disease, and premature aging. More about kale, leafy vegetables and your brain. Consider mangos to promote gut health and relieve constipation. Eating oranges to keep Macular Degeneration away. Green leafy vegetables and heart disease. Coffee. Drinking coffee three times a day may reduce the risk of Prostate Cancer. Drinking coffee could also lead to a longer life and reduce your chance of developing some of the chronic diseases of aging. Coffee & Cancer. Coffee & Alzheimer's/Parkinson's. Chocolate/Cocoa. Studies show that dark chocolate (without sugar) can improve blood flow and lower blood pressure. It is one of the best sources of antioxidants; rich in Fiber, Iron, Magnesium, Copper, Manganese and a few other minerals; can lower elevated cholesterol levels; reduce insulin resistance; lower the risk of having calcified plaque in the arteries; can improve blood flow to the skin and protect against sun-induced damage. Further, dark chocolate can significantly improve cognitive function in elderly people with mental impairment; and improve verbal fluency and brain function in the short term.
Edible Insects. More than 2 billion people around the world regularly consume insects, which are also a good source of protein, vitamins, minerals and healthy fats. They can help support the growth of beneficial gut bacteria, and reduce inflammation. Fatty Fish. The omega-3 fatty acids in fatty fish such as salmon, lake trout, and tuna help protect your heart, decrease the chances of having a stroke, and may help against Alzheimer’s disease. Supplements are available if you don’t eat fish. Garlic/Onions. They contain allicin and other compounds which can reduce the risk of lung cancer and fight bacteria that cause dental cavities. More on Garlic. Honey. Bee pollen can be used to manage seasonal allergies. Honey also contains an enzyme that releases hydrogen peroxide which can be spread on cuts, scrapes and burns. When combined with garlic, it creates a natural antimicrobial drug that can fight bacterial infections. Low-Fat Dairy. These foods are rich in calcium and vitamin D which are crucial for building strong bones that prevent osteoporosis. The low-fat keeps your cholesterol levels in check to minimize the risk of getting heart disease. Non-dairy alternatives: soy milk, almond milk, and cereals fortified with calcium and vitamin D. Learn more about the health benefits of dairy products. More Dairy doings. Medical Foods. Specially formulated foods intended for the dietary management of a disease that has distinctive nutritional needs that cannot be met by normal diet alone. Learn about the difference between medical foods, dietary supplements, and a functional food: Medscape. Nuts. The fats in nuts can cut the risk of high blood pressure and high cholesterol by about 20%. Research shows that eating walnuts can make you feel full and keep you from overeating. Walnuts also contribute to improved heart health and slowing cognitive decline. More health benefits of nuts. More on nuts. Olive Oil. Olive oil coupled with fasting, limited caloric intake, and exercise elicit the benefits that can lead to healthy aging. Probiotics. Foods such as yogurt, kefir, pickles, sauerkraut and kim chi, reintroduce healthy bacteria into your stomach which helps prevent repeat infections, especially if you are taking prescribed antibiotics medications. More on Probiotics. Protecting against bone loss in older women. Sea Vegetables/Seaweed. Low-calorie, detoxifying foods that are naturally salty and packed with health benefits to prevent aging and chronic diseases, lower cholesterol, balance thyroid function, and fight constipation. There are 8 healthy seaweeds worth trying. Spicy Foods and Herbs. Chili peppers have been shown to inhibit against Streptococcus and other bacteria, and aid weight loss. Turmeric has been shown to have anti-cancer properties and can aid memory. Cloves manage blood sugar levels. Cinnamon helps with blood glucose control. Jamaican allspice, produced from the fruit of the Pimenta Dioica plant, can aid digestion. Ginger is an anti-inflammatory that helps keep the arteries clear, and can strengthen the immune system and lower cholesterol levels. Marjoram can be used as a sleep aid. Marjoram oil is supposed to help relieve stress. Sage can be used to help fight inflammation caused by rheumatoid arthritis, asthma and atherosclerosis. Thyme, sage, rosemary, basil, tarragon, horseradish and wasabi also contain antibacterial properties. Top 10 anti-aging spices. Tea. Drinking three cups of tea a week could be the key to a longer and healthier life. Vinegar. Back in 400 B.C. the ancient Greek physician Hippocrates reportedly used fruit-derived vinegars to treat wounds, coughs and other ailments. Fast-forward to today, and vinegar is showing promise as a tool to improve blood sugar control and blood lipid (or cholesterol) levels – perks that stem largely from the polyphenols and the acetic acid in vinegar, and the probiotics (health-promoting bacteria) that result from the fermentation process. These days, apple cider vinegar is also being touted as a weight-loss remedy, digestive aid, treatment for acid reflux, and more. Water and Non-Caffeinated Beverages. Elderly adults are among the most at risk groups for dehydration, one of the most frequent causes of hospitalization after age 65. Seniors as well as all adults should drink at least 64 ounces of fluids such as water or non-caffeinated beverages daily. Water can also be found in many fruits and vegetables including melons, berries, apples, oranges, peaches, lettuce, cucumbers, celery and cauliflower. Whole grains. Foods such as oats, quinoa, barley, wheat, and brown rice are rich in fiber which can lower the risk of developing Type 2 Diabetes, and keep blood vessels in excellent condition. More on whole grains. More Research
Vitamins and Minerals
Learn how particular vitamins and minerals work in your body, how much of each nutrient you need every day, and what types of food to eat to ensure that you are getting an adequate supply. The recommendations are based largely on guidelines from the Institute of Medicine. Harvard Medical School
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What to Avoid/Limit
Alcohol..Evidence shows that alcoholism or chronic alcohol consumption can cause accelerated or premature aging or exaggerated aging, in which the symptoms appear at the appropriate time but in a more exaggerated form. The effects of alcohol abuse/misuse on the aging process include hypertension, cardiac arrhythmia/dysrhythmia (irregular heart rate), cancers, gastrointestinal disorders, neurocognitive deficits, bone loss, and emotional disturbances especially depression. Research also shows that drinking moderate amounts of red wine may protect healthy adults from developing coronary heart disease. Learn more about the health risks of alcohol. High-Fat Meat, Dairy, and Bakery Treats. The saturated fat found in these foods can clog your arteries, which leads to heart problems. Salt. Eating too much salt (sodium) can raise your blood pressure and damage many parts of your body including the kidneys, eyes and brain. Sugar. The amount of sugar (glucose) in your blood changes throughout the day and night. Eating too much sends your blood sugar levels on a roller-coaster ride of ups and downs. If blood sugar levels drop too low, a potentially fatal condition called hypoglycemia develops. Cutting your sugar addiction. Symptoms may include lethargy, impaired mental functioning; irritability; shaking, twitching, weakness in arm and leg muscles; pale complexion; sweating; loss of consciousness. If blood sugar levels remain too high, the body suppresses appetite over the short term. Long-term hyperglycemia causes many of the long-term health problems including heart disease, eye, kidney, and nerve damage. The most common cause of hyperglycemia is diabetes. More about Sugar. Vitamins and Supplements. It is unclear whether daily multivitamins and supplements are beneficial to maintain your health. Read more at: Consumeraffairs.com, Harvard. Popular Diets
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Nutritional Psychiatry
Diet and nutrition have become key factors for both physical and mental health.
Physical Exercise
Medical and health professionals concur that regular exercise and physical activity helps control blood pressure, body weight, and cholesterol levels in older adults. It reduces the risks of hardening of the arteries, heart attack, and stroke. It strengthens muscles, tendons, ligaments, and bones to help fight osteoporosis. It reduces the risk of injury and helps maintain your independence. Given the vast number of exercises and activities available, most importantly is to choose the ones that you enjoy doing the most. If you are age 65 and older, generally fit, and have no limiting health conditions, here's what the Centers for Disease Control and Prevention recommends on a weekly basis:
Click here for recommended exercises/activities and related issues for older adults.
Mental Exercise (Neurobics) Exercising your brain is just as important as exercising the rest of your body to fight off the effects of aging. Enter the world of Neurobics, the science of brain exercise. Its primary goal is to help you keep your memory and enable you to learn new information. The term was popularized by Lawrence Katz, Ph.D and Manning Rubin in their book, Keep Your Brain Alive. According to Katz, Neurobics is based on two principles: experiencing the unexpected and enlisting the aid of all of your senses during the course of the day. For example, he suggests listening to a piece of music while smelling a particular aroma, or turning the photographs on your desk or the clock on your wall upside down to completely engage your attention, or take a completely new route to work to break your routine. However, the brain exercises Katz and Rubin promote are not scientifically proven. Learn more: Wikipedia |