5 Age-Proof Diet Tips to Add Years to Your Life and Life to Your Years

Elizabeth Somer, RD

.

.

Share

Want to live vibrantly in your later years? Want to look younger, feel great and think clearly today and throughout life? Well, the news is good. There's every reason to believe we can push the aging envelop by decades and look, think and feel great in the process.

Most of the disease and dysfunction associated with aging are now recognized to be a result of lifestyle. (40,44) In short, it is not years alone that cause deterioration, but how we choose to live them. We can maximize our healthy middle years and postpone or even avoid the feeble elderly years if we're willing to make changes in what we eat and how we supplement and live. (1,11,14,15,24)

Aging is a continuum, not a sudden event. You don't wake up one morning to discover you're old. The same nutrition issues related to seniors, from heart disease to aging skin, have their beginnings in the middle years. Those diet-related health issues only magnify with the years. Vitamins D and B12 are examples of how the body’s need for nutrients increases as we get older. Your body manufactures vitamin D when the skin is exposed to sunlight, but gradually loses this ability with age. (51,52) That means, dietary and supplemental sources of vitamin D become increasingly more important with each passing decade. (2) In addition, the need for vitamin B12 becomes increasingly more important as we age, yet many seniors are low in this vitamin. (23,33). Other examples of nutrients needed in greater amounts for health in later years include calcium and vitamin B6. (50,53)

The sooner you start age-proofing your diet, the better. But, it is never too late. The plan is simple if you follow five simple tips:

Age-Proof Tip #1: Load the plate with produce

The most important diet habit you can adopt to slow, stop, even reverse the aging process is to increase your intake of antioxidant- and fiber-rich foods, especially colorful fruits and vegetables. (5,6,10,34,37) One of the underlying causes of all age-related diseases, from heart disease to cataracts, and wrinkling, is oxygen fragments called oxidants or free radicals. Left unchecked, these oxidants damage cells and tissues, with the damage escalating as we get older. (49) Fortunately, the body has an anti-free radical system called the antioxidants, which deactivates and rids the body of damaging oxidants. (45,46)

Many of those antioxidants come from our diets. For example, vitamin C contributes to normal collagen, the underlying supporting structure of skin. Sun exposure also depletes vitamin E from the skin, while boosting intake of this antioxidant contributes to the protection of cells from oxidative stress. (38) Science shows that vitamin E may also slow the aging of skin cells by reducing the production of an enzyme called collagenase that otherwise breaks down collagen, causing the skin to sag and wrinkle. (47)

Increase your antioxidant arsenal by adding deep-colored produce to your diet. Dark green leafy vegetables are especially rich in antioxidants and are a good source of folate and vitamin K, a nutrient that helps to support brain health. (30) With a produce-packed diet you also will look and feel younger and have an easier time managing your waistline! (48,54)

Age-Proof Tip #2: Focus on healthy fats

Some fats, such as saturated and trans fats, seem to speed the aging process. These foods should be reduced, such as red meat, fatty dairy products and anything made with hydrogenated vegetables oils. (3,13,22,35) Then replace those fats with healthy fats, such as monounsaturated fats in extra-virgin olive oil and the omega-3 fats in fish. The omega-3 fat DHA is of particular importance to heart health and the maintenance of normal vision. (12,16)  It also might help keep you mentally sharp. (27,28,29,32,33)  Include two or more servings weekly of fatty fish, such as salmon, in your diet or take a DHA supplement. 

Age-Proof Tip #3: Stay lean with real food

Getting rid of the love handles is right up there with quitting smoking as a top way to stretch the healthy middle years into your 70s and beyond. Weight loss is do-able if you follow one simple rule: cut back on processed and fast foods and focus on real food. Processed foods not only pack on the pounds, but escalate the aging process. On the other hand, you reduce calories when you base your diet on foods in their original form, such as oatmeal not granola bars, potatoes not French fries, 100 percent whole wheat bread instead of white bread, and corn-on-the-cob not corn chips. (7,8,36,39,42,43)

Age-Proof Tip #4: Supplement right

Always turn to food first to meet your nutritional needs. But, on the days when you don’t eat perfectly, it makes sense to fill in the nutritional gaps with a supplement or two. (21,41) The trick is picking the right one. When it comes to quality, consider the following:

Step 1: Select a broad-range multiple vitamin and mineral supplement. Look for one that contains vitamins A, D, E, and K, all of the B vitamins (vitamins B1, B2, B6, B12, niacin and folic acid), and the trace minerals (chromium, copper, iron, manganese, selenium, and zinc).

Step 2: Read the column titled "Daily Value" on the label. Look for a multiple-vitamin that provides approximately 100 percent, but no more than 300 percent of the Daily Value for all nutrients provided. You want a "balanced" supplement, not one that supplies 2 percent of one nutrient, 50 percent of another, and 600 percent of another. An exception to this rule is vitamin D, which can be taken in larger amounts than the Daily Value.

Step 3: In the U.S., look for the USP seal. United States Pharmacopeia or USP is a non-governmental standard-setting body. This seal of quality means the supplement should dissolve within the digestive tract, is made from pure ingredients, and contains the amount of nutrients listed on the label. 

Step 4: Supplement your supplement. No one-pill-a-day multiple-vitamin has enough calcium and magnesium. Other supplements to consider include lutein and zeaxanthin for vision and the omega-3 DHA for your heart, vision and mind. (17,18,19,20)

Age-Proof Tip #5: Move!

There is no getting around it - you must exercise. You need daily aerobic activity (such as brisk walking, jogging, swimming or biking) to burn fat and keep your heart and mind in good shape and at least twice-weekly strengthening activities (weight lifting) to maintain muscles, even if it is just lifting milk jugs in the kitchen. (4,9,25,26,31)

The best news is that you are one big package. The diet advice to protect your heart will also support brain health and help maintain a glowing complexion. Eat well!

 

References

1. Jacob M, Yee L, Diehr P, et al: Can a healthy lifestyle compress the disabled period in older adults? Journal of the American Geriatric Society 2016;64:1952-1961.

2. Schleicher R, Sternberg M, Lacher D, et al: The vitamin D status of the US population from 1988-2010 using standardized serum concentrations of 25-hydroxyvitamin D shows recent modest increases. American Journal of Clinical Nutrition 2016;July 6th.

3. Song M, Fung T, Hu F, et al: Association of animal and plant protein intake with all-cause and cause-specific mortality. JAMA Internal Medicine 2016; August 1st.

Continue Reading

4. Merril D, Siddarth P, Raji C, et al: Modifiable risk factors and brain positron emission tomography measures of amyloid and tau in nondemented adults with memory complaints. American Journal of Geriatric Psychiatry 2016; August 17th.

5. Du H, Li L, Bennett D, et al: Fresh fruit consumption and major cardiovascular disease in China. New England Journal of Medicine 2016;374:1332-1343.

6. Buil-Cosiales P, Toledo E, Salas-Salvado J, et al: Association between dietary fibre intake and fruit, vegetable, or whole grain consumption and the risk of CVD. British Journal of Nutrition 2016; June 6:1-13.

7. Song M, Hu F, Wu K, et al: Trajectory of body shape in early and middle life and all cause and cause specific mortality. British Medical Journal 2016; May 4th.

8. Aune D, Sen A, Prasad M, et al: BMI and all cause mortality. British Medical Journal 2016; May 4th.

9. Kraschnewski J, Sciamanna C, Poger J, et al: Is strength training associated with mortality benefits? Preventive Medicine 2016; 87:121-127.

10. Gopinath B, Flood V, Kifley A, et al: Association between carbohydrate nutrition and successful aging over 10 years. Journal of Gerontology 2016;June 1st.

11. Hagan K, Chiuve S, Stampfer M, et al: Greater adherence to the Alternative Healthy Eating Index is associated with lower incidence of physical function impairment in the Nurses  Health Study. Journal of Nutrition 2016;146:1341-1347.

12. DelGobbo L, Imamura F, Aslibekyan S, et al: Omega-3 polyunsaturated fatty acid biomarkers and coronary heart disease. JAMA Internal Medicine 2016;June 27th.

13. Wang D, Li Y, Chiuve S, et al: Association of specific dietary fats with total and cause-specific mortality. JAMA Internal Medicine 2016;July 5th.

14. Feigin V, Roth G, Naghavi M, et al: Global burden of stroke and risk factors in 188 countries, during 1990-2013. Lancet Neurology 2016;June 9th.

15. Loprinzi P, Branscum A, Hanks J, et al: Healthy lifestyle characteristics and their joint association with cardiovascular disease biomarkers in US adults. Mayo Clinic Proceedings 2016;91:432-442.

16. Marklund M, Leander K, Vikstrom M, et al: Polyunsaturated fat intake estimated by circulating biomarkers and risk of cardiovascular disease and all-cause mortality in a population-based cohort of 60-year-old men and women. Circulation 2016;132:586-594.

17. Silvan J, Requero M, de Pascual-Teresa S: A protective effect of anthocyanins and xanthophylls on UVB-induced damage in retinal pigment epithelial cells. Food & Function 2016; 7:1067-1076.

18. Alassane S, Binquet C, Cottet V, et al: Relationships of macular pigment optical density with plasma lutein, zeaxanthin, and diet in an elderly population. Investigative Ophthalmology and Vision Science 2016;57:1160-1167.

19. McCusker M, Durrani K, Payette M, et al: The role of vitamins, essential fatty acids, and antioxidants in age-related macular degeneration, dry eye syndrome, and cataracts. Clinical Dermatology 2016; 34:276-285.

20. Gatell-Tortajada J: Oral supplementation with a nutraceutical formulation containing omega-3 fatty acids, vitamins, minerals, and antioxidants in a large series of patients with dry eye symptoms. Clinical Intervention in Aging 2016;11:571-578.

21. Rautiainen S, Rist P, Glynn R, et al: Multivitamin use ant the risk of cardiovascular disease in men. The Journal of Nutrition 2016; 146:1235-1240.

22. Stefani E, Boffetta P, Ronco A, et al: Meat consumption, related nutrients, obesity and risk of prostate cancer. Asian Pacific Journal of Cancer Prevention 2016;17:1937-1945.

23. Pfisterer K, Sharratt M, Heckman G, et al: Vitamin B12 status in older adults living in Ontario long-term care homes. Applied Physiology, Nutrition, and Metabolism 2016; January 19th.

24. Gardener H, Wright C, Dong C, et al: Ideal cardiovascular health and cognitive aging in Northern Manhattan Study. Journal of the American Heart Association 2016; March 16th.

25. Steffener J, Habeck C, O Shea D, et al: Differences between chronological and brain age are related to education and self-reported physical activity. Neurobiology and Aging 2016; 40:138-144.

26. Raji C, Merrill D, Eyre H, et al: Longitudinal relationships between caloric expenditure and gray matter in the Cardiovascular Health Study. Journal of Alzheimer s Disease 2016: March 11th.

27. Morris M, Brockman J, Schneider J, et al: Association of seafood consumption, brain mercury level, and APOE e4 status with brain neuropathology in older adults. Journal of the American Medical Association 2016; 315:489-497.

28. Heras-Sandoval D, Pedrraza-Chaverri J, Perez-Rojas J: Role of docosahexaenoic acid in the modulation of glial cells in Alzheimer s disease. Journal of Neuroinflammation 2016; March 10th.

29. Nishihira J, Tokashiki T, Higashiuesato Y, et al: Associations between serum omega-3 fatty acid levels and cognitive functions among community-dwelling octogenarians in Okinawa, Japan. Journal of Alzheimers Disease 2016; February 16th.

30. Soutif-Veillon A, Ferland G, Rolland Y, et al: Increased dietary vitamin K intake is associated with less severe subjective memory complaint among older adults. Maturitas 2016; February 11th.

31. Schafer M, White T, Evans G, et al: Exercise prevents diet-induced cellular senescence in adipose tissue. Diabetes 2016; March 16th

32. Zhang Y, Chen J, Qiu J, et al: Intakes of fish and PUFAs and mild-to-severe cognitive impairment risks. American Journal of Clinical Nutrition 2015; December 30th.

33. Oulhaj A, Herneren F, Refsum H, et al: Omega-3 fatty acid status enhances the prevention of cognitive decline by B vitamins in mild cognitive impairment. Journal of Alzheimer s Disease 2016; January 6th.

34. Wu J, Cho E, Willett W, et al: Intakes of lutein, zeaxanthin, and other carotenoids and age-related macular degeneration during 2 decades of prospective follow-up. JAMA Ophthalmology 2015; October 8th.

35. Gu Y, Brickman A, Stern Y, et al: Mediterranean diet and brain structure in a multiethnic elderly cohort. Neurology 2015; October 21st.

36. Sahakyan k, Somers V, Rodriquez-Escudero J, et al: Normal-weight central obesity. Annals of Internal Medicine 2015; November 10th.

37. Bernstein P, Li B, Vachali P, et al: Lutein, zeaxanthin, and meso-zeaxanthin: The basic and clinical science underlying carotenoid-based nutritional interventions against ocular disease. Progress in Retinal and Eye Research 2015; November 2nd.

38. Montagnani M, Marzagalli M, Moretti R, et al: Vitamin E alpha tocotriene triggers endoplasmic reticulum stress-mediated apoptosis in human melanoma cells. Science Report 2016;July 27th.

39. Chuang Y, An Y, Bilget M, et al: Midlife adiposity predicts earlier onset of Alzheimer s dementia, neuropathology and presymptomatic cerebral amyloid accumulation. Molecular Psychiatry 2015; September 1st.

40. Xu W, Tan L, Wang H, et al: Meta-analysis of modifiable risk factors for Alzheimer s disease. Journal of Neurology, Neurosurgery & Psychiatry 2015;August 21, 2015.

41. Mohajeri M, Troesch B, Weber P: Inadequate supply of vitamins and DHA in elderly: Implications for brain aging and Alzheimer-type dementia. Nutrition 2015;31:261-275.

42. Huang T, Xu M, Lee A, et al: Consumption of whole grains and cereal fiber and total and cause-specific mortality. BMC Medicine 2015;13:59.

43. Berti V, Murray J, Davies M, et al: Nutrient patterns and brain biomarkers of Alzheimer s disease in cognitively normal individuals. Journal of Nutrition, Health & Aging 2015;19;:413-423.

44. Crous-Bou M, Fung T, Prescott J, et al: Mediterranean diet and telomere length in Nurses  Health Study. British Medical Journal 2014;December 2nd.

45. Freitas-Simoes T, Ros E, Sala-Vila A: Nutrients, foods, dietary patterns and telomere length. Metabolism 2016; 65:406-415.

46. Kandola K, Bowman A, Birch-Machin M: Oxidative stress: A key emerging impact factor in health, ageing, lifestyle and aesthetics. International Journal of Cosmetic Science 2016;37:1-8.

47. Rimbach G, Minihane A, Majewicz J, et al: Regulation of cell signaling by vitamin E. Proceedings of the Nutrition Society 2002;61:415-425.

48. Schagen S, Zampeli V, Makrantonaki E, et al: Discovering the link between nutrition and skin aging. Dermatoendocrinology 2012;4:298-307.

49. Nomellini V, Gomez C, Kovacs E: Aging and impairment of innate immunity. Contributions to Microbiology 2008 15:188-205.

50. Gallagher J: Vitamin D and aging. Endocrinology and Metabolism Clinics in North America 2013;42:319-332.

51. Veldurthy V, Wei R, Oz, et al: Vitamin D, calcium homeostasis and aging. Bone Research 2016;October 18th.

52. Wacker M, Holick M: Sunlight and vitamin D. Dermatoendocrinology 2013;5:51-108.

53. Allen L: How common is vitamin B12 deficiency? American Journal of Clinical Nutrition 2009;89:693S-696S.

54. Astrup A: How to maintain a healthy body weight. International Journal of Vitamin and Nutrition Research 2006;76:208-215.

Published on

22 November 2016

Recent Posts