Advertisement Somer, a registered dietitian and author of “Age-Proof Your Body,” said a few simple habits can make the difference in how you age.
“Make a few changes in what and how much you eat and how much you exercise, and you can be vibrant, healthy and alive into your 80s and beyond,” Somer said in a recent press release.
What she says is not revolutionary. I’ve written about all the changes she suggests in the past.
But I find her four basic ingredients a good reminder and a good basis for healthy living — and worth repeating often. So here goes:
1. Embrace a positive attitude. Vitality is the fuel that makes the journey of life fun and possibly longer. It is no fun living longer if you spend those extra years being crabby. To keep vitality in your life:
Don’t be afraid to make mistakes.
Spend time with happy people.
Do things because you love them.
Never give up.
Be good to people. It pays off.
Wake up every morning and be grateful for another day of adventure and living.
Have a purpose.
2. Be proactive about your health. No matter how well you care for yourself, sometimes you are faced with stumbling blocks to health. Establish a health care team you trust.
3. Eat well. Skip the dieting roller-coaster and get feisty about nutrition. Every bite counts and either can slow or speed up the aging clock. Make sure to:
Think produce. Include at least eight colorful fruits and vegetables in your daily diet. These are foods rich in antioxidant that help slow the aging process.
Focus on healthy fats. Include foods rich in the Omega-3 fat DHA, such as salmon.
Cut back or cut out processed foods high in sugar, saturated and trans fats and salt.
Include at least two low-fat or fat-free calcium-rich foods daily, such as milk or plain yogurt.
Make at least half of all grains 100 percent whole grain.
4. Exercise daily. By our mid-30s, we start losing muscle and putting on fat, which can lead first to weight gain and eventually to frailty and feebleness. Be physical and keep it fun.
Engage in some form of aerobic activity at least four hours a week such as walking, running, swimming, aerobic dance, snowshoeing or rollerblading.
Strength train at least twice a week. Join a gym, get a personal trainer or do weightlifting exercises in your home.
Warm up and cool down with flexibility and balance exercises.
Activate your life. Take the stairs instead of the elevator, wear a pedometer and park in the farther parking place.
These are all good health tips to adopt as part of our lifestyle.
