Nutrition

Living a Longer Life

By Phyllis Woodson
Dietitian, Strelitz Diabetes Institutes'

According to the editors of Health After 50, a Johns Hopkins publication, the prospects of living a longer life are greater than ever. Genetics influence only a third of your health problems; your selected lifestyle affects the other two thirds. The way you decide to live your life can indeed affect how long you may live. Recommendations include:'

1. BE ACTIVE
Exercise can help reduce your risks for diabetes, osteoporosis, digestive disorders, insomnia, and depression. One-half hour daily is recommended but even 5-10 minutes can make a difference. Walk the extra distance by parking your car farther from your destination, take the stairs, etc.'

2. DON'T SMOKE
Smoking increases your risks for heart disease, stroke, cancer, and emphysema. It's never too late to quit. Studies show that persons not smoking for five years have the same risk level for heart disease as someone who never smoked.'

3. EAT A HEALTHY DIET
You can reduce your risks for heart disease, diabetes, cancer, diverticulitis, and constipation by eating a low fat, high fiber diet. Choose lean meat, fish, poultry (about 6 oz daily), low fat dairy products, and plenty of vegetables (broccoli, tomatoes, squash). Consume moderate amounts of carbohydrates (starch, fruit, and milk)these foods have large amounts of calories and can also elevate blood sugar if you have diabetes. Limit fat intake but include monounsaturated fats (olive, canola, peanut oil); these fats can be healthy for your blood vessels and cholesterol levels (lower the bad cholesterol LDL and raise the good cholesterol HDL).'

4. DO YOU REALLY NEED SUPPLEMENTS?
Older adults may need folic acid, vitamins B6 and B12, vitamin D, and calcium supplements. Some physicians may recommend vitamin E to help aging blood vessels. Always consult with your physician and/or dietitian regarding your particular needs and safe amounts to take. Usually a standard vitamin/mineral supplement is all you need. Don't forget to make the effort to consume a healthy dietany supplement depends on a healthy food intake.

5. FILL UP ON WATER
Older adults are prone to dehydration. Drink 6-8 cups of water daily. Add lemon!'

6. LIMIT YOUR EXPOSURE TO THE SUN
We need some sunlight, but excess amounts can damage your skin and increase your risks for skin cancer, wrinkles, and discoloration of the skin.

7. MANAGE YOUR STRESS
Did you know that stress and anxiety impair the immune system and increase your risks for illness? Try relaxation techniques such as deep, slow breathing; exercising; reading; calling a friend on the phone; meditation; yoga; or listening to music.'

8. SHARPEN YOUR MIND
Reading, playing games, and challenging yourself can keep you thinking well as you age. Studies have shown that regular physical activity, social support, and belief in your ability all predict strong mental function.

9. LIMIT ALCOHOL
If you don't drink, don't start. Moderate alcohol intake is recommended otherwise about 1 drink daily (may help with cardiovascular function). Remember alcohol metabolism slows with age. Choose light wine, beer or low calorie drinks.

10. DEVELOP AND MAINTAIN RELATIONSHIPS
Studies reveal that positive social relationships lower stress, help mental functions, and reduce depression.'

11. PREVENTIVE MEDICINE?
Some studies show that hormone replacement therapy can reduce postmenopausal women's risks for osteoporosis and Alzheimer's and heart disease; drugs may be necessary for elevated blood pressure and cholesterol levels; and aspirin may help with risks for heart disease and colorectal cancer. Check with your physician.