Introduction
Are you over 60 and looking for ways to live longer? Eating the right foods can make a huge difference in your health and longevity. In this article, we’ll explore how to make the best food choices to help you live decades longer. We’ll look at the foods you should be eating and the ones you should avoid. We’ll also discuss the importance of exercise and other lifestyle changes that can help you live a longer, healthier life. So, if you’re over 60 and want to live longer, read on to learn how to make the best food choices for your health.
Here’s How to Live Decades Longer — Eat This Not That
If you’re over 60, you may be wondering how to extend your life and live decades longer. The answer is simple: eat the right foods. Eating the right foods can help you stay healthy and active for longer, and can even help you live longer. Here’s what you should be eating if you’re over 60.
Eat More Fruits and Vegetables
Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help keep your body healthy and strong. Eating a variety of fruits and vegetables can help reduce your risk of chronic diseases like heart disease, stroke, and cancer. Aim to eat at least five servings of fruits and vegetables each day.
Choose Whole Grains
Whole grains are a great source of fiber, which can help keep your digestive system healthy and regular. Whole grains can also help reduce your risk of heart disease and diabetes. Choose whole grain breads, cereals, and pastas over refined grains like white bread and white rice.
Eat Healthy Fats
Healthy fats like olive oil, nuts, and avocados can help reduce inflammation and keep your heart healthy. They can also help you feel full and satisfied after meals. Aim to get at least 20-30% of your daily calories from healthy fats.
Limit Processed Foods
Processed foods are often high in sodium, sugar, and unhealthy fats. Eating too much of these foods can increase your risk of chronic diseases. Try to limit your intake of processed foods and opt for fresh, whole foods instead.
Stay Hydrated
Staying hydrated is important for everyone, but especially for those over 60. Drinking enough water can help keep your body functioning properly and can help reduce fatigue. Aim to drink at least 8 glasses of water each day.
Get Regular Exercise
Exercise is important for everyone, but especially for those over 60. Regular exercise can help reduce your risk of chronic diseases, improve your balance and coordination, and help you stay active and independent. Aim to get at least 30 minutes of exercise each day.
Eating the right foods and getting regular exercise can help you stay healthy and active for longer. By following these tips, you can help extend your life and live decades longer.
Life begins at 60—if you take care of yourself, that is. These days aging doesn’t mean giving up the things you enjoy or having to slow down. Look after your health with these very simple lifestyle habits and enjoy a robust, happy, vibrant life as you get older. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs COVID is Hurting You—Even After a Negative Test.
Did you know that regular exercise is good for you on a biological level? Research shows that people who consistently work out have healthier telomeres—those little caps on the end of our chromosomes that indicate how fast we are aging—than people who don’t exercise. “We know that, in general, people with shorter telomeres die sooner and are more likely to develop many of our chronic diseases,” says Larry Tucker, professor of exercise science at Brigham Young University. “It’s not perfect, but it’s a very good index of biological aging.”
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Learning new skills, playing an instrument, and doing puzzles are just some of the things that encourage brain plasticity. “Eventually, your cognitive skills will wane and thinking and memory will be more challenging, so you need to build up your reserve,” says Dr. John N. Morris, director of social and health policy research at the Harvard-affiliated Institute for Aging Research. “Embracing a new activity that also forces you to think and learn and requires ongoing practice can be one of the best ways to keep the brain healthy.”
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A healthy, balanced diet is key not only to living decades longer, but for thriving as you age. According to the USDA, people over 60 need to “Enjoy a variety of foods from each food group to help reduce the risk of developing chronic diseases such as high blood pressure, diabetes, hypertension, and heart disease. Be sure to choose foods with little to no added sugar, saturated fats, and sodium. Get enough protein throughout your day to maintain muscle mass.
Focus on the nutrients you need, including potassium, calcium, vitamin D, dietary fiber, and vitamin B12.”
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The research is unequivocal: Maintaining strong relationships with friends and family as we grow older is essential for a longer life. “The surprising finding is that our relationships and how happy we are in our relationships has a powerful influence on our health,” says Robert Waldinger, psychiatrist at Massachusetts General Hospital and a professor of psychiatry at Harvard Medical School. “Taking care of your body is important, but tending to your relationships is a form of self-care too. That, I think, is the revelation.”
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Meditation is not only good for managing stress, it can actually slow your rate of cellular aging. “Millions of people around the world already enjoy the health benefits of mind-body interventions like yoga or meditation, but what they perhaps don’t realize is that these benefits begin at a molecular level and can change the way our genetic code goes about its business,” says Ivana Buric, Lead investigator from the Brain, Belief and Behaviour Lab in Coventry University’s Centre for Psychology, Behaviour and Achievement. “These activities are leaving what we call a molecular signature in our cells, which reverses the effect that stress or anxiety would have on the body by changing how our genes are expressed. Put simply, mind-body interventions cause the brain to steer our DNA processes along a path which improves our wellbeing.” And to live your healthiest life, don’t miss this life-saving advice I’m a Doctor and Here’s the #1 Sign You Have Cancer.