5 Nutrition Tips for Aging well and Healthy Longevity

                                                              

                                  

             Aging is a natural process that is also influenced by our lifestyle factors and choices. One such aspect is the role of optimal Nutrition in influencing the aging process and promoting longevity. We can promote brain health, the health of our hearts, preserve our bone density, maintain muscle mass and generally support the health of our cells by adopting and maintaining a well-balanced diet with an emphasis on nutrient dense foods.  This blog post provides 5 practical Nutrition tips and areas of focus for maintaining healthy nutrition habits as we age.

1.  Incorporate Antioxidant-Rich Foods for Brain Health:

     

     As we age, cognitive decline becomes a major concern. However good nutrition with an emphasis on a balanced diet containing whole grains, lean proteins, and a variety of fruits and vegetables can provide the nutrients that we need for optimal functioning of the brain. Be sure to include foods such as fatty fish, for example salmon, and walnuts which are great sources of omega-3 fatty acids.  Foods rich in antioxidants can support the health of the brain. Include a variety of berries such as blueberries, blackberries, strawberries and raspberries as well as items such as green teas and dark chocolate.

2.  Utilize Healthy Fats for Heart Health:

      

     Risks of cardiovascular diseases often increase with aging. However, prioritizing a diet that is rich in healthy fats is a major support for heart health. Include foods containing healthy fats such as omega-3 fatty acids contained in fatty fish, nuts and seeds.  In addition, limit foods containing saturated fats and omit trans fats that may be found in ultra processed items.

3.   Ensure Adequate Calcium Intake and Vitamin D Status for Bone Health:

 

       As we age, we are more susceptible to bone fractures and osteoporosis. It is important that we acquire adequate sunlight exposure and/or include recommended Vitamin D supplementation since Vitamin D is essential for both calcium absorption and maintaining the health of bones. Include foods that are rich in calcium such as fat-free or low-fat dairy products or substitutes such as fortified plant-based dairy alternatives, and dark green leafy vegetables.

4.   Incorporate Lean Protein-Rich Foods for Maintaining Muscle Mass:

      As we age, muscle loss or sarcopenia becomes a concern. However, including lean sources of protein such as fish, poultry, legumes as well as fat free or low-fat dairy products and substitutes as part of a well-balanced diet can help maintain muscle mass. In conjunction with a protein rich diet, regular physical activity including recommended resistance exercises or training can help prevent age-related muscle loss and support muscle health.

5.  Focus on Overall Good Nutrition for Cellular Health:

      Cellular changes that occur as a result of the aging process have an impact on cellular function and overall cellular health. It is imperative that we consume a well-balanced diet that provides the essential nutrients required for cellular repair and maintenance. Phytonutrients and antioxidants that are found in vegetables, fruits and whole grains are known for reducing oxidative stress and cellular damage.  Be sure to include a variety of colorful fruits and vegetables in the diet.

For more information on Phytonutrients, see: https://www.letstalkhealthandnutritionwithdrh.com/2022/10/whats-411-on-phytonutrients.html

        

Lorna C. Hylledig  EDD., MSPH., RDN., LDN