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May 2008
Keys to Healthy Living & Aging
One of the largest and longest studies of health and aging has identified key factors that are linked to healthy aging. The good news is that most of these factors to living a healthy, longer life are things that we all have some control over! The dominant factor is lifestyle.
Keys To Healthy Living & AgingResearchers found that these factors were associated with exceptional survival.
- Maintain a healthy weight
- Keep blood sugar under control
- Avoid high blood pressure
- If you consume alcohol, do so in moderation
- Keep blood triglycerides under control
- If you smoke, stop
- Be active in both body and mind, and maintain strong muscles
- Have a positive attitude and be sociable
What and How Much We Eat and Drink are Factors for Longevity
- Calorie reduction has significant effects on longevity. Make sure your diet keeps you lean. Try to eat only to a point that makes you 80% satisfied.
- Include plenty of colorful vegetables, especially dark green leafy ones.
- Select lean protein and nonfat dairy products such as fish, chicken and nonfat yogurt.
- Focus on foods that are packed with fiber and antioxidants: vegetables, fruits and whole grains. Select grains with at least 3-5 grams of fiber per serving in breads, rice and pasta. In cereals, look for a minimum of 5 grams of fiber.
- Cut back on salt. Remember to put the saltshaker down and use fresh herbs and spices instead. Keep away from processed foods as much as possible.
- Include foods rich in potassium: vegetables including tomatoes, winter squash, spinach and potatoes; fruits including cantaloupe, oranges and tangerines.
- Moderate consumption of alcohol: women no more than one alcoholic beverage a day, and men no more than two. Check with your pharmacist or physician before consuming alcohol if you are taking any medications.
- Get plenty of physical and mental exercise. Set aside at least thirty minutes each day, three days a week for physical exercise. Regularly take on activities that challenge your mind, like puzzles, books clubs or card games.
- It is important to have a strong character but to be flexible. Optimism is essential. Approach life with good humor and let go of things that create stress.
- Maintain a social network with extended family and friends. A strong social system keeps us connected and can provide emotional support.
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