A Ripe Old Age
The right foods, moderate exercise, and regular medical checkups can add years to your life
Adopting such eating habits at almost any age will reap benefits, says Alice Lichtenstein, director of the cardiovascular nutrition laboratory at Tufts University. Think dietary pattern, rather than going on a diet. "It really has to be a lifestyle, a permanent shift," she says. Lichtenstein recommends aging adults eat a moderate-fat diet, in which about one third or fewer calories come from fat, but warns against going on a very low-fat diet, as that can raise triglycerides and lower the good HDL cholesterol. But keep the saturated and so-called trans fats low. "Think energy-producing calories," she says.
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Research suggests a preferable diet is one high in fruits and vegetables and whole, not refined, grains, with a moderate intake of lean meats, fish at least twice a week, and some amount of low-fat or nonfat dairy products. Even small changes, such as selecting leaner meats, preparing them differently, or using milk instead of cream in coffee, are beneficial and help reduce the risk of heart disease, cancer, and other leading killers.
Studies show that women who don't smoke, are not overweight, exercise moderately, and eat a healthful diet have 82 percent fewer coronary problems. Ornish's own research shows that most people with severe coronary heart disease can stop or reverse the condition by making comprehensive lifestyle changes, without drugs or surgery. His latest research indicates that these lifestyle changes may slow the progression of prostate cancer, too. Other research has found that healthful eating habits and exercise may reduce the risk of breast cancer.
Combining a good diet with exercise is a better hedge against premature death, and people report feeling better and enjoying life more. No wonder such lifestyle changes are also shown to reduce other conditions that make life more painful, including diabetes, obesity, dementia, arthritis, and other chronic conditions of advanced age. "You're given one body, and it's going to deteriorate real fast in your 50s, 60s, and 70s, but it will go the other way if you exercise," says Miriam Nelson, director of Tufts University's John Hancock Center for Physical Activity and Nutrition and bestselling author of exercise books. Nelson's advice: Do something you enjoy, and take advantage of seasonal activities, exercising for at least 20 to 30 minutes a day. For those in their 50s or older, walking is a good base activity, but on two or three days you may want to add or substitute some strength training. Start gradually, and include flexibility exercises to help maintain balance as you age, to prevent debilitating falls.
Three quarters of all cancers are diagnosed in individuals 55 and older. That reality, combined with seeing the deaths of loved ones and caring for her mother, led Manlius, N.Y., business owner Anne Messenger, 58, to make some lifestyle changes, including getting regular cancer screenings. Checkups can detect such cancers as breast, colon, rectal, cervical, prostate, and others at early stages, when treatment has a higher chance of success.
Experts advise getting regular medical care, including checks on blood pressure, cholesterol, and glucose levels. While many adults are prescribed medicines for keeping conditions in check, experts caution patients not to shirk making lifestyle changes proven to have lasting positive effects.
"Older adults are definitely on too many medications," says Sharon Brangman, a Syracuse geriatrician and a board director of the American Geriatrics Society. That's dangerous, as older patients can't tolerate certain medications, higher doses, or mixing of certain medicines. And don't rely on unproven supplements to improve your health, suggests John Swartzberg, director of the joint medical program of the University of California-Berkeley and UC-San Francisco. "There's a lot of hype and not a lot of science" behind them.
What it comes down to is the age-old wisdom of your mother: Eat well, exercise, and visit the doctor for checkups. Do that, along with maintaining a network of friends, avoiding cigarettes, and keeping stress to a minimum, and you have more than just a better chance of living to a ripe old age. You may enjoy it that much more. "It's not just lowering risk [to disease];" says Ornish, "it's that you'll feel better."
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