One thing is for certain, getting older happens to everyone. Father Time skips no one! However, for the most part you can choose how long it takes for him to catch up to you! I believe the keys to successfully postponing aging are knowledge and preparation. In the following paragraphs, I am going to share some simple research based tips to use for aging with grace, strength and enjoyment. (Just plain JOY in the photo above!)
Although genetic research has identified in centenarians the presence of genes and combinations of genes that contribute to protection from age-related diseases, healthy aging, and longevity, I am happy to share that current research suggests the relationship is small. That is good news for me since I am adopted and know very little about my biological family history. 😊 However, for those who have been relying on great-grandma’s long healthy life as a free pass for longevity this means you are just like me. TOGETHER we have to emulate great-grandma’s lifestyle and habits which is a bit of work!
So, what does research show that centenarians do consistently to live long, lovely lives?
They eat to live!
Their daily lives include physical activity.
They avoid tobacco products.
They maintain a healthy body weight.
Bottom line: An individual’s habits, choices and environment mean more to their overall quality and length of life than genetics. Because I am a dietitian, I am going to skip #3 but give you the link for smoking!
So, let’s start with Eating to Live! According to Dietary Guidelines research, including relatively high amounts of vegetables, fruits, whole grains, high quality protein, and dairy products may be associated with superior nutritional status, quality of life, and survival. In addition to nutritional support, food is an essential component of quality everyday life. Eating meals add a sense of security, meaning, and structure to a person’s day, providing feelings of independence, control and a sense of mastery over his/her environment. The positive psychological and social aspects of eating are important pleasures of life. Therefore, food habits make a significant contribution to well-being and promote the ability for life longevity. The key takeaway from longevity research is to eat regularly while cooking and sharing enjoyable, nourishing meals with others often.
One’s ability to bounce back from injuries, illness, surgery or to change body size is not equal to the ability in early adult years, therefore creating and maintaining strength is important. At any age, the best path towards long-term positive life quality is to participate in consistent and committed physical activity to retain your strength. This does not mean you have to do the same activity for a lifetime. It simply means keep moving throughout your life. I still LOVE soccer, but after my ACL surgery 4 years ago I hung up my cleats. I did not stop exercising, instead I adapted my daily exercise between walking, running Fun Runs, biking, pickleball playing and cross-training @ Orangetheory.
The variety in activity keeps me committed long term. Commitment is the key because lifelong activity leads to increased amounts of lean body tissue (muscle). Increasing amounts of muscle and maintaining it improves the body’s efficient use of energy (metabolism).
In addition, the increased muscle through exercise (weights, resistance and cardio) will improve muscle strength and balance. As we age, we need to rely on muscle strength to prevent injury from falls and postpone the development of disabilities related to chronic diseases like diabetes, COPD and arthritis. Aging research has found that persons who initiated long term physical exercise plans could postpone age related frailty leading to health deterioration by up to 30 years compared to inactive adults. So, if you have to start somewhere, take that walk around the block TODAY and keep it up.
Exercise with a partner, friend or co-worker. After some time, build upon the result of walking by adding another activity you enjoy. Your body will react positively over time and you will postpone meeting age related frailty.
In a nutshell, if you eat well and are active, a healthy body weight will follow! A healthy body weight is point where you find your BEST version of yourself and you will feel good! It is more about how you personally feel daily than how much you weigh on the scale paired with your height. Another thing to consider when determining your healthy body weight: Make sure you are considering your body composition (Adipose tissue vs. Lean body tissue). Lean body tissue (muscle) will weigh more giving you a a slightly higher personal BMI (Body Mass Index Calculator) and perhaps pushing your BMI value closer to an overweight BMI category. And vice versa, if your BMI is lower and you think that means you are at an ideal body weight for your height, you could actually have zero strength and lean body tissue and could be in danger of future health risks and falls. This is actually where many elderly adults fall into trouble later in life. They appear to be just fine with their weight (BMI) and then boom an injury or illness hits them and they are in deep trouble with positive recovery.
In the end, it’s all about postponing feeling your age. So why not age with style, fun and MIGHT by
Eating a balanced diet, working at being strong through activity and maintaining a healthy weight! The Attitude will follow!
And you can ALWAYS find help from your friendly, supportive, registered dietitian! ME!!!!
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