How to Age Well

Nov 1, 2017, The New York Times

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Getting older is inevitable (and certainly better than the alternative). While you can’t control your age, you can slow the decline of aging with smart choices along the way. From the foods you eat and how you exercise to your friendships and retirement goals — it all has an effect on how fast or slow your body ages. Keep reading for simple ways to keep your body tuned up and your mind tuned in. And the good news is that it’s never too late to get started.

Eat

Small changes in your eating habits can lower your risk for many of the diseases associated with aging.

Lose Just a Little Bit of Weight

Small changes in body weight can have a big impact on health risks. Losing just 5 percent of your body weight has been shown to reduce your risk for diabetes and heart disease and improve metabolic function in liver, fat and muscle tissue. That means a 200 pound person can reap big health benefits just by losing 10 pounds. While we’d all love to shed all of our extra pounds, it’s a lot easier to start with a 5 percent weight loss goal and keep it off.

Avoid Processed Meat

Processed meats like hot dogs and sausages have been salted, cured or smoked to enhance flavor and improve preservation. A number of studies have found associations between eating a lot of processed meats and poor health. A Harvard review found that eating one serving a day of processed meats like bacon, sausage and deli meats was associated with a 42 percent higher risk of heart disease and 19 percent increased risk of diabetes. But there was no increase in risk associated with eating unprocessed red meat. Notably, the culprit in processed meats wasn’t the saturated fat or cholesterol — both whole cuts of meat and processed meats contained the same amount per serving. The big differences were the levels of sodium and chemical preservatives. Processed meats had about four times more sodium and 50 percent more nitrate preservatives than unprocessed meats. Other research has implicated processed meats in a higher risk for colon cancer.

Eat Blue (And Other Colors)

While you shouldn’t plan your health around any one “super food,” there’s a lot to be said for eating blueberries. In one review of the eating habits of 187,000 male and female health workers, eating three or more servings of blueberries a week was associated with a 26 percent lower risk for diabetes. Another study found that eating the equivalent of a cup of blueberries a day lowered blood pressure. Most of us can’t eat a daily cup of blueberries. But the lesson is to add darkly colored fruits and vegetables — blueberries, cherries, spinach and kale — to your diet. They are loaded with nutrients, fiber and carotenoids. They will also fill you up so you’re less likely to binge on junk food.

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