December 2011 - Age Well, Be Well

Diet and Exercise Contribute to Longevity

(Information taken from a tasteoflife.com article written by Elaine Ambrose)

With 64,000 American centenarians, researchers studying complex aging processes find it’s easier than ever to locate subjects.  Five million of us are over 85, and by 2030 one in five will be “seniors”.  With these statistics, no wonder there’s so much interest in aging.

To age well, take advantage of all that medical science has learned.  We know that tobacco and drug use, obesity, and a sedentary lifestyle hasten aging.  Screening for cancers, diabetes, osteoporosis and other diseases means conditions that once ushered in the end of life can now be prevented or managed.  Our goal is not simply to live long but to live well.

Diet Matters

Eat well to help make your golden years healthy.  Mary Jo Neumann, Wellness Coordinator at LHHS states “ Eating a balanced snack or meal satisfies appetite longer, encourages slower digestion and reduces high spikes in blood sugar levels.”  With obesity aging us at an unprecedented rate, a staggering 90 percent of aging conditions stem from being overweight and not staying moderately active.

Color Palette for Healthy Eating

Phytonutrients-powerful plant chemicals present in fruits and vegetables offer a host of disease-fighting properties.

Yellow, orange and red foods like carrots, corn, sweet potatoes, squash, bell peppers, tomatoes, apricots and melons are all rich in antioxidants.

Green and white vegetables offering antioxidants include asparagus, broccoli, spinach, turnips, onions, garlic and collard greens.  Their sulfur compounds activate protective enzymes. 

Purple, blue and magenta foods are rich in flavonoids and vitamin C.  Choose berries, cherries, red apples, beets, eggplant, tea and red wine.

 “Choosing a diet filled with a variety of natural colors, textures and flavors will help to promote a healthy body,” says Neumann.

Keep Moving

What you don’t use, you lose.  A study of 302 older people found that the most active lived longer.   Healthy seniors walk, bike, play golf or tennis, swim, lift weights or practice tai chi or yoga, excellent for the mind and body.  While new government guidelines recommend an hour or more of physical activity daily for weight loss, start off with 30 minutes of brisk exercise at least 5 days a week to reduce the risk of chronic disease.  Household chores and activities such as gardening and vacuuming add minutes.  Mary Jo says “creating a lifestyle with movement throughout the day will keep your body strong and limber.”

Use Your Head

Lastly, be sure to keep your mind sharp with mental exercises such a crossword puzzles, brain teasers or learning a musical instrument or foreign language.  Social contact is also vital; individuals involved with others in their communities fare better than those who are isolated.