1. Be Strong
Numerous studies show resistance training and Whole Body Vibration can help you age well. They improve everyday physical function, lower blood pressure, ease pain, build bones and muscle and help relieve anxiety. Doing these exercises 3 or 4 times a week will help you sleep better.
2. ”B” Good
Keep your brain healthy with vitamin B12. Recent studies found that people with low levels of B12 experienced a faster decline in cognitive function than those with higher levels. People who consume plenty of B12-rich foods are six times less likely to suffer brain shrinkage. B12 is found in seafood and poultry.
3. Be More Active
The more active you are, the longer you are likely to live. Studies link exercise to healthy aging. Exercise such as walking, gardening, golf, cleaning the house, playing with children etc, will keep you happy and healthy.
4. Be Happy
A cheery outlook may extend your life. The effect of happiness is strong. It can protect you from becoming ill. People who report being happy are more likely to enjoy good health.
5. Be Social
Socializing appears to enhance health. And it makes you happier. (See #4)
6. Be Frugal With Red Meat
Eat red meat only once or twice a week. It can clog your arteries. It may also boost cancer risk. Red meat contains high levels of iron, too much of which has been linked to cardiovascular disease, diabetes and alzheimer’s.
7. Be Vitamin D Savvy
Vitamin D is a major defense against many age-related diseases. Vitamin D may help protect against cardiovascular disease, high blood pressure and certain cancers. Dietary sources of D include fish, eggs and fortified milk. Our bodies also make D when you get sun, so get outdoors.
8. Be A Potassium Fan
Stay strong as you age by eating potassium-rich vegetables like potatoes and leafy greens – and fruit such as bananas and papayas. Studies show people 65 and older who ate a lot of these foods kept more lean muscle tissue than those who ate less. That’s important because most of us lose 4 or 5 pounds of muscle a decade after age 65, This muscle loss can lead to falls. Eat 5-9 servings of fruits and vegetables each day. Monitor your use of salt, which reduces potassium. Read #1 again. You can gain bone and muscle by doing resistance training and whole body vibration.
9. Be A Lover Of Fish
People who eat fatty fish just 1 day a week are 50% less likely to develop age-related macular degeneration, the leading cause of blindness in older adults. Good sources include herring, salmon, tuna, trout and sardines. Strive to have 2 servings a week.
10. Be A Learner
Go back to school. Learn new things. Meet new people. Read. Watch PBS. Be curious about new things.
11. Be Good At Memory-Based Tasks
Going low-carb could be bad for your brain. Once the body breaks down carbs, they convert to glucose, the brain’s primary fuel. To stay smart, stick to healthful carbs such as whole grains.
12. Be A Water Drinker
Steer clear of sweetened drinks. Gulping too much sugar can raise you risk of diabetes and alzheimer’s. Add a splash of fruit juice or fruit slices to your water if you want a little sweet.
13. Be A Bean Eater
Following a diet big on beans could lower cholesterol. At a time when we are trying to eat more healthfully and save some grocery money, beans are the answer. Use them in soups, salads, chile or just beans. They are delicious.
14. Be A Pet’s Friend
Pets help our immune system. They make us happier and more active. Lots of dogs and cats at shelters everywhere need a good home. Give them one.
15. Be A Traveler And Explorer
Going on trips is fun, before, during and after. Seeing new things or re-visiting favorite places is invigorating. Go visit old friends or go on a hike through the forest. Stay active and involved.
16. Be Nutty
All nuts are good for you. Eat plenty of pecans, almonds, cashews, walnuts and filberts.
17. Be A Do-Gooder
Volunteer and donate your time. Help a parent with child care or take a child to something fun. Help a neighbor do repairs to their house or help them with their yard work. You can easily find someone in need.
April 24, 2009 at 4:09 am
This is very up-to-date info. I think I’ll share it on Delicious.