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Tag: Diet

  • How to reach age 70 free of major chronic conditions

    How to reach age 70 free of major chronic conditions

    New research reveals that people who eat healthy in midlife increase the likelihood that they will reach the age of 70 without major chronic conditions, reports Maya Goldstein for the Harvard School of Public Health. What does it mean to eat healthy?

    The Mediterranean diet is one way to go to increase your odds of living free of chronic conditions into your 70’s. Eat lots of fruits and vegetables, as well as whole grains, nuts and legumes. Avoid eating ultraprocessed foods, drinks with sugar added, salt, and refined grains. And, minimize eating meat, particularly red meat.

    Following a diet of fruits, vegetables, whole grains, nuts and legumes, with minimal red meat, sugar and salt, should promote both your physical and your mental health and well-being, according to researchers at the University of Copenhagen, the University of Montreal and the Harvard T.H. Chan School of Public Health. Their research was just published in Nature Medicine. You are more likely to be able to live independently and have a good quality of life.

    The researchers looked at the diets of 105,000 health professionals between the ages of 39 and 69 over 30 years. They studied men and women. But, they did not look at people of differing socio-economic status.

    People who ate more processed meat, drinks with sugar, diet drinks, and other ultraprocessed foods, reduced their odds of living free of chronic conditions into their 70’s. The researchers further found that a healthy diet comes in a lot of varieties. People can eat more or less of the fruits, vegetables, nuts, legumes that they like.

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  • Is sugar addictive?

    Is sugar addictive?

    The scientists and researchers do not consider sugar to be addictive, at least not in the same way as alcohol or nicotine or opiates, writes Frank Hu, the Chair of the Department of Nutrition at the Harvard T.H. Chan School of Public Health in the Harvard Gazette. But, there’s no question that people have cravings for sugar and cannot resist eating it. Sugar has real effects on our bodies and minds and some addictive qualities.

    Sugar is in so many of the foods we know and love. Ultra-processed foods usually contain sugar as well as fats and salt. And all of these ingredients contribute to our wanting to eat even more. When we don’t, we can feel it.

    Many people have serious symptoms when they don’t eat. They get headaches or anxious or dizzy. It is challenging for a lot of people to give up these unhealthy foods.

    Of course, there are plenty of healthy foods, like fruits, that contain sugar. And, we should not even think of giving those up. That makes sugar very different from alcohol and cigarettes, which offer no health benefits.

    Eating reasonable amounts of sugar is a good thing and should not negatively affect your health or your mood. In fact, it can make you happy!

    How much added sugar do Americans eat a day? The data show that the typical person has 20 teaspoons of added sugar each day or 300 calories! This sugar comes from drinks, candies and snacks.

    The recommended amount of added sugar, according to the American Heart Association, is a maximum of nine teaspoons a day for men and six for women, still less for kids.

    What to do? Pay attention to how much extra sugar you are eating. Read food labels. Don’t give all the added sugar up immediately but, rather, slowly, eat fewer foods with added sugar.

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  • Colorectal cancer: How to minimize your risk

    Colorectal cancer: How to minimize your risk

    Fewer American’s over 65 have been getting colorectal cancer in the last 30 years. Older adults are getting screened and are more aware of the need to take care of themselves. But, colorectal cancer is rising among younger Americans at a rapid pace, writes Dr. Alessandro Fichera at healthmatters.nyp.org

    Some people have a genetic predisposition to colorectal cancer. If you have a family history of a mother, father or sibling with polyps, you are at an increased risk of colorectal cancer. Get screened early, at least ten years sooner than your relative was diagnosed.

    Diet plays a significant role in whether you get colorectal cancer. Your diet can inflame your gut and your bowels. This inflammation can cause colorectal cancer. To some extent, you can minimize your risk of colorectal cancer by eating healthy.

    Here’s what to eat for a healthier colon:
    • Foods with fiber, such as plant-based foods, including fruits and vegetables such as kale, leafy greens, spinach
    • Whole grains
    • Seafood
    • Nuts and berries
    Here’s what not to eat for a healthier colon.
    • Avoid ultraprocessed foods
    • Avoid foods high in fat, particularly animal fat
    • Avoid red meat and processed meat, particularly hot dogs, salami, cold cuts and bacon
    • Avoid sugary drinks, particularly foods with high fructose corn syrup
    • Avoid alcohol
    • Avoid smoking
    About four percent of men and women in the US will be diagnosed with colorectal cancer, according to the National Cancer Institute at the National Institutes of Health. Overall, the rate of people being newly diagnosed with colorectal cancer is declining (36.5 per 100,000,) as is the death rate (12.9 per 100,000) from colorectal cancer. There were nearly 153,000 Americans newly diagnosed with colorectal cancer in 2024, representing 7.6 percent of all new cancer cases.

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  • Blue Zones: Do they really promote long lives?

    Blue Zones: Do they really promote long lives?

    Twenty years ago, Dan Buettner started writing about Blue Zones, places on this earth where people allegedly live long healthy lives. The public has been transfixed. While people in the Blue Zones appear to exhibit good healthy behaviors, there’s no science behind the Blue Zone claims.

    Buettner has built a large following reporting on these Blue Zones–including authoring eight books–and what we can all do to live longer, healthier lives. And, he has made a lot of money doing it. But, he is making observations, not finding causal links between particular environments and longevity.

    There really migt not be a there there, Dana G. Smith reports for The New York Times. One expert challenges the notion that certain communities have more centenarians because of their special behaviors. He thinks that these communities more likely have bad record-keeping about the age of their residents.

    Why are the areas with purportedly large populations of very old people called Blue Zones? Back in 2004, researchers highlighted Sardinia in blue on a map to signal that its residents lived long lives. They thought Sardinians had especially healthier lifestyles than others or high levels of “inbreeding” leading to a certain set of genes that promoted longevity.

    Buettner, then a reporter for National Geographic, wrote about longevity in Sardinia and two other areas, Okinawa and Loma Linda, California. He argued that people lived longer in these zones as a result of their healthy lifestyles. They ate well, were active, socially engaged and didn’t smoke. Their lives had purpose, and they could handle stress.

    Buettner claimed people in Blue Zones lived ten years longer on average than the rest of us, without taking supplements or going to exercise studios. Rather, they lived in good places.

    Buettner has made “Blue Zones” into a very big business notwithstanding the lack of science behind them. Who doesn’t want to believe in magic, especially if it could help them live longer? Then, Saul Justin Newman, University College, London, decided to look into the data and things did not add up as well as Buettner has suggested.

    Newman believes the Blue Zones might not be such special places. True or not, Buettner admits that Okinawa might no longer qualify as a Blue Zone. People’s diets and lifestyles have changed. He actually believes that Blue Zones will die out in the next 15 to 25 years as a result of fast food and changing behaviors.

    We non-Blue Zone dwellers can still take a page from Buettner’s advice: eat well, stay active, and engage with your community. All three behaviors have been found to promote good health and long lives.

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  • Live longer, eat less protein?

    Live longer, eat less protein?

    Protein is critical to our well-being. It’s a macronutrient promoting growth, tissue repair and strength, among other good things. As we get older, protein is all the more important. Emily Laurence reports for The Huffington Post that we should not reduce our consumption of food high in protein because it helps maintain muscle, but we also should not eat too much animal-based protein.

    Howard LeWine MD at Harvard Health explains that too much protein can cause kidney stones. Too much red meat can keep you from living a long healthy life. Protein from red meat can cause heart disease and colon cancer.

    In short, we should discriminate among the protein-rich foods we eat. Plant-based proteins are better for you than animal-based proteins. Try to eat vegetables, beans and fish rich in protein. Yogurt also provides good protein.

    If you eat too much protein from meat, it could actually speed up the aging process and hurt the health of your cells. Animal proteins contain a lot of advanced glycation end products (AGEs) and trimethylamine-N-oxide (TMAO). AGEs can be bad for your health in combination with sugar in your bloodstream. They can build up in tissue and cause inflammation, which leads to cellular aging. They can cause diabetes and heart disease.

    TMAO fosters a buildup of cholesterol in your arteries. It hurts your heart and, like AGEs, causes inflammation.

    Foods with healthy proteins: Beans, soy, nuts, chickpeas, seeds and lentils. They have lots of antioxidants. They promote heart health and lower inflammation. Americans should also eat a lot more fish.

    One recent study found that eating a lot of fish lowers your odds of dying prematurely. Fish rich in protein has been found to promote brain health, fight inflammation, and foster a hormone balance.

    Keep in mind that, on average, depending upon your weight, you need around 50 grams a day of protein. Protein should represent about 10 percent of your caloric intake each day.

    The takeaway: Stick to a balanced diet with a variety of healthy foods, including vegetables fruits, fish and fiber; and, avoid red meat. Check out the Mediterranean diet or the DASH diet.

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  • Over 65? Eat more salmon and less cheese!

    Over 65? Eat more salmon and less cheese!

    As you age, you want more high-quality fatty proteins in your diet, Leigh Weingus reports for The Huffington Post. These proteins reduce inflammation and promote brain health. Eating more salmon should help a lot.

    Of course, different foods deliver different health benefits. Some foods boost energy levels. Some prevent disease, often caused by inflammation. But eating too much saturated fat is linked to heart disease and high LDL cholesterol. It also reduces your fiber intake which can lead to constipation.

    The benefits of an anti-inflammatory diet: Experts advise to eat an anti-inflammatory diet, as we get older, in order to stay in good physical and mental health. Including a fatty fish in your diet, such as salmon, at least twice each week, will help your muscles and strength. It will also increase your omega-3 consumption, promote brain health, and reduce inflammation.

    Eat protein-rich foods and foods with antioxidants: If you don’t like salmon, chicken or duck without the skin, eggs and tofu are also rich in protein. And, kale and spinach are good antioxidants, as are pomegranates. They also provide folic acid, niacin and other B vitamins that help to promote healthy brains.

    As for dairy products: Experts are now thinking you need less cheese and other dairy products than previously advised and possibly none at all, reports Andrea Petersen for the Wall Street Journal. There’s a new-found link between dairy products and cardiovascular disease as well as some cancers, including prostate cancer. But, some experts disagree, claiming that dairy products reduce the risk of heart disease and colon cancer.

    And, the jury’s still out as to the value of drinking fat-free milk over whole milk or two percent milk. Whatever you do, the new thinking is that one serving of dairy products a day is all you need. Dairy is primarily good for calcium, and you can get your calcium from other foods, such as tofu, edamame, kale and bok choy.

    If possible, avoid ultra-processed foods and supplements. Food that is fresh and not ultra-processed offers nutrients that are far easier to absorb into your body.

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  • Five ways to stay fit, mentally active and purposeful

    Five ways to stay fit, mentally active and purposeful

    If you focus on birthdays, we are all getting older.  But, many of us who may be “getting up there” in age find ways to stay young at heart–fit, mentally active, and purposeful.  Here are five ways to feel at your best:

    1. Be active: Walk, run, jump rope. Get your heart rate up.  Countless studies show the value of aerobic exercise for your gut, your memory, your immune system, your cardiovascular health, your strength, your stress level, your mood, your cholesterol levels. It may be the best medicine for your body and brain. Also, do balancing exercises and use weights to strengthen your muscles. That is key to good health, including bone health, lowering risk of stroke and even spousal health
    2. Eat well and keep a healthy weight: Sense of smell and taste can change as you age; it’s still important to eat healthy foods. Eat lots of fruits, vegetables, beans, nuts, seeds, lean meats and fish. Avoid, fats, pasta and sugared drinks. And if you need help losing weight or eating better, talk to your doctor; in some cases, Medicare covers weight-loss counseling and nutrition counseling.
    3. Get the sleep you need. Here are seven tips for getting a good night’s sleep.
    4. Keep in touch with family and friends you enjoy. And make one of them your health care buddy, someone to go with you to the doctor, take notes and be a second set of eyes and ears.
    5. Perhaps, take up bowling or another new sport: Watch this video from the Atlantic on how one older adult has stayed young and met his life partner bowling.

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  • Eat less intermittently, live longer?

    Eat less intermittently, live longer?

    Experiments with lab mice show that if you reduce their caloric intake by 30 to 40 percent, the mice typically live 30 percent longer. The goal is to reduce caloric intake enough to cause biological changes without malnourishing the mice. Experiments with worms and monkeys show similar results, reports Dana G. Smith for The New York Times. If we eat less, will we live longer?

    The jury’s out on the value of eating less for humans, but it’s fascinating to learn about the consequences of eating less for mice and monkeys. Beyond often living longer, it appears that limiting calories in lab mice and other animals also reduced their risk of developing cancer and other serious health conditions that tend to appear as we grow old.

    What is not known? It’s not clear the principal cause of longer life expectancy from animals consuming fewer calories. Is it the number of calories consumed or when the calories are consumed that is most important? And, there’s no meaningful data to indicate that eating less helps human beings live longer.

    Why would eating less extend an animal’s or a person’s life? It’s not well understood. Some believe that consuming fewer calories enables animals to be more resilient to outside stressors. Researchers have found that lab mice that consume fewer calories are better able to resist toxins and heal more quickly after being hurt.

    Some believe that people who consume fewer calories have slower metabolisms. Perhaps requiring your body to metabolize less allows it to live longer. “You know, just slow the wheels down and the tires will last longer,” said Dr. Kim Huffman, an associate professor of medicine at Duke University School of Medicine who has studied calorie restriction in people.

    Also, if you take in fewer calories, your body will need to rely on sources of energy other than glucose. It could eat up cells that are not functioning as a source of energy. As a result, cells work better, reducing the likelihood of age-related disease and potentially extending life.

    Of note, the research finding eating less leads mice to live longer is not dispositive. A few researchers found that mice and monkeys sometimes lived shorter lives when they ate less. Other researchers dismiss these findings because of the abundance of evidence to the contrary.

    Some believe that intermittent fasting could play a principal role in longevity. In a monkey trial in which the monkeys only received one calorie-restricted meal every sixteen hours, the monkeys lived longer. In another monkey trial in which the monkeys received two calorie-restricted meals a day and could eat them whenever they pleased, the monkeys lived less long.

    Intermittent fasting and a low-calorie diet led mice to live 35 percent longer. Mice that had a low-calorie diet but could eat at any time of the day lived 10 percent longer than those with a full-calorie diet.

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  • What’s your cholesterol level?

    What’s your cholesterol level?

    More than 25 percent (86 million) of Americans have high cholesterol. Another 33 percent (120 million) do not know their cholesterol level. But, if you want to reduce your risk of plaque in your arteries and heart disease, as well as protect your health overall, you want your cholesterol levels under control, writes Knvul Sheikh for the New York Times.

    What is cholesterol? Cholesterol is a waxy “lipid,” or fat that your liver produces for good health. Among other things, it creates cell membranes and hormones. But, if the amount of cholesterol is not right, it can cause health problems.

    Can you have good cholesterol or is it all bad? You have two types of cholesterol, “good” cholesterol and “bad” cholesterol. If your LDL or “bad” cholesterol is high, it can cause health problems. If your HDL is high, it can reduce your risk of health problems.

    What causes high LDL cholesterol levels? If you eat too much meat and dairy products, you can create too much cholesterol. Your genes can also contribute to high LDL cholesterol levels.

    What’s the danger of high cholesterol levels? Too much cholesterol can cause heart attacks and stroke. And, you might not know you are at risk because you are not likely to have symptoms.

    When should you check your cholesterol levels? By the time you have Medicare, you should have regular cholesterol checks. But, as early as your 20’s, it’s good to check your cholesterol levels every several years. And, if you have a family history of heart attacks and stroke, you might want to get more frequent checks. Talk to your doctor.

    Your cholesterol levels will likely rise as you get older. For women, they rise after menopause.

    What should you be tracking? Track your LDL, which is the “bad” cholesterol. It should not go above 100 mg/dL and should be as low as possible.  If you have diabetes, you should keep it below 70. Your HDL, the “good” cholesterol, brings the cholesterol you don’t need back to your liver from your arteries, so you can discharge it. You want your HDL to be greater than 40 mg/dL and ideally above 60.

    How can you lower your LDL cholesterol level? Exercise more, eat healthy and avoid alcohol. Eat more whole grains, vegetables, fruits, seeds and legumes–“soluble fibers.” Eating avocados, nuts and fatty fish can also help. Don’t eat butter, cheese and red meat or ultraprocessed foods.

    Should you take drugs to lower your cholesterol? Sometimes. Especially if you’ve had a heart attack or a stroke or your LDL is high or your arteries are severely blocked.

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  • Being mildly overweight in older age has its benefits

    Being mildly overweight in older age has its benefits

    Judith Graham writes for CNN on the advantages and disadvantages of being mildly overweight in older age. Surprisingly, experts report that some additional weight has its benefits. Of course, there are drawbacks to carrying extra fat as well.

    Millions of older Americans are mildly overweight–they are carrying 10 to 15 more pounds than they weighed before having kids, slowing down on physical activities, or developing chronic conditions. But, those extra pounds might not mean they should be taking Ozempic or otherwise focused on losing weight.

    Too much excess fat can jeopardize your health and promote heart disease, diabetes and other chronic conditions. And, it’s never healthy to gain weight quickly. But, there’s plenty of evidence showing that 10 to 15 pounds of added weight can protect people when they fall and provide energy to people getting debilitating medical treatment, such as chemotherapy.

    As we grow older, we naturally tend to lose muscle and gain fat. And, when we gain fat, it tends to come in our stomachs rather than under our skin. Experts say that this fat in our abdomens is unhealthy and can lead to all sorts of chronic conditions. Adding fat in your hips and rear end is much less concerning.

    Keep active: It’s important to walk quickly enough to get your heart-rate up for least half an hour five days a week.  It’s also important to lift weights at least two times a week. In fact, physical activity can be more important than losing weight if you don’t have a lot of fat around your middle.

    If you continue to eat as you always have and reduce your physical activity, you will gain weight. Yet, the vast majority of people over 65 stop physical activity when they are not working.

    If you are even somewhat overweight, it’s particularly important to exercise. Otherwise, you lose your muscle mass and strength. And, then you are likely to become disabled or otherwise physically harmed and you jeopardize your independence.

    What happens to muscle when you lose weight? You lose both muscle (25 percent) and fat (75 percent) when you lose weight. So, it’s best to exercise more, rather than eat less, if you want to lose weight.

    Carrying a few extra pounds can put you at the lowest risk of early death. Of note, some studies have found that older people who are considered to be of healthy weight are at the highest risk of early death. According to the WHO, “being overweight may be beneficial for older adults, while being notably thin can be problematic, contributing to the potential for frailty.

    It matters what you eat: Eat a plant-based diet to the extent possible, with lots of legumes, nuts, vegetables and fruits. Limit your fat intake and stick to fatty foods that have unsaturated fats, if you can.

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