Get healthy now for a better quality of life later
Jennifer Thomas, Special to The Gazette
Tuesday, August 11, 2009
Jennifer Thomas
Age: Does it really matter? Okay….I’m 34.
Occupation: Professor of health promotion at ESU; corporate wellness consultant for Detroit Diesel and Menu Food Midwest
One of the best things about getting older: “We become wiser with each passing year. I know it’s a cliché, but it’s true.”
I was recently asked an interesting question: If you were not a health professor, would you still be so focused on healthy living? The answer to that question is, quite simply, “yes.”
I am the first to admit that my reasons for first “getting healthy” (back in college) were somewhat vain. Like most of us, I wanted to look better. Although improved appearance still somewhat motivates me, I also live healthy now for deeper reasons. Specifically, I want to set a good example for my children, and I want to add quality years to my life.
My dream in life is to someday glance over at my husband and say to him, “Boy, our kids are old.” I want to be one of those people who, when I’m 75, people think I’m 55 — not the other way around.
I am a firm believer in the quote: “Aging is not a curse, it’s a privilege.” I, like many others, however, would like to know that I’m doing all I can to age as gracefully as possible. Day in and day out, there are many things we can do for our health that may help us with the aging process.
Include colorful produce
in your diet as often as possible
Our skin is less protected as we age, so we need more antioxidants. There are hundreds of antioxidant nutrients, but the most important include: vitamin C (found in tomatoes, citrus fruits & bell peppers), vitamin E (found in nuts and avocado), polyphenols (found in natural cocoa powder and most all berries), quercetin (found in leafy greens, sweet potatoes and other brightly colored vegetables). When it comes to fruits and vegetables, remember: 5-9 servings a day is ideal (“5 will keep you alive, but 9 is divine!”)
Make vegetables, legumes (beans & peas), & olive oil staples of your diet
Recently, when researchers looked at the diets and skin-wrinkling patterns of 177 people, they found that those who ate the most vegetables, legumes & olive oil had the least skin wrinkling, while those who ate more full-fat dairy and red meat had the most. They speculated that antioxidants abundant in the former group’s diets might have inhibited some of the free-radical damage (some caused by the sun’s UV rays) that accelerates skin aging.
Know the power of purple
Research shows that people who eat blue/purple fruits and vegetables — blueberries, plums, purple cabbage, black currants, eggplant and purple grapes — have a reduced risk for high blood pressure and higher HDL cholesterol (the good kind). Scientists believe that anthocyanins, the compounds that give purple foods their color, are responsible.
Drink more beneficial fluids
As we age, our sense of thirst naturally becomes less acute, which makes us more vulnerable to dehydration. One of the first side effects is loss of skin elasticity, a major contributor to fine lines. To calculate how much water you need, take your weight in pounds, divide it in half, and try to drink that amount in ounces. (For example: I weigh 150lbs., so I try to drink 75 ounces of water each day). If you’re not a fan of water, sip green tea, fat-free or low-fat milk, and the occasional cup of black coffee.
Get 30 percent of calories
from protien
After age 30, our muscle mass dwindles by approximately three to eight percent per decade, causing us to lose strength and decreasing our metabolism. The best ways to combat this are a consistent strength-training program and adequate dietary protein. Even better news: these will help us fight fatigue, maintain a steady blood sugar level, and promote cellular growth and repair. The best sources of protein: beans, fish, chicken, lean beef, low-fat cheese (especially string cheese!), yogurt, and other low-fat dairy.
Make every grain count
Stock your pantry with a variety of antioxidant-packed whole grains. Wild and brown rices, bulgur, millet, quinoa, and oats are all good options. Grains often make a great simple side dish, but don’t forget when cooking (for instance meatloaf or meatballs, stir fry, etc.) we don’t have to automatically reach for white rice or plain bread crumbs. Using whole grains not only gives us better flavor, but also provides additional fiber and more anti-aging nutrients.
Leaf up your life
A 2006 study showed that people who ate 2 or more servings of vegetables daily—especially leafy greens—had the mental focus of people 5 years younger. What’s the easiest and tastiest way to do this? Have a big green salad for lunch, or serve some sautéed spinach at dinner.
Boost your fiber intake
Most of us should be shooting for 25 to 30 grams of fiber each day. Many people are aware that whole grain foods (bread, pasta, etc.) will give us fiber. Fewer people realize that eating a variety of fruits is a convenient and inexpensive way to get more fiber and also help out achieve tip No. 1 above. Try including these top 3 fruits — each supplies 3 grams plus of fiber per serving — in your daily intake: pears (up to 5g per 1 medium), raspberries (4g per cup) & apples (4g per 1 medium).
Snack on almonds
A 2006 study showed an ounce of almonds provides as many flavonoids (compounds that fight free radicals & reduce inflammation) as a cup of broccoli or a cup of green tea. (1 oz. — 24 almonds.) If you’re like me and not crazy about the taste of plain almonds, give the flavored ones a try. My favorites are Blue Diamond Jalapeno Smokehouse and Blue Diamond Oven Roasted Vanilla Bean.
Walk it off
Thirty minutes of cardio exercise a day can improve your overall health — provided it gets your heart rate up and increases your breathing. Raking leaves, vacuuming, walking the dog and taking a fast-paced stroll on your lunch break are all great ways to reach your daily 30. But you don’t have to do it all at once — spreading exercise out over the day has been proven to be just as effective.
I am very fortunate that I have been surrounded my entire life by individuals who aspire to stay vibrant as they age. They are all wise enough to know that a nutritious diet and consistent exercise will only take us so far. To age gracefully means to age joyfully, so we must also focus on doing things that bring us happiness and that keep our senses of humor in full swing. Always remember: we don’t stop playing because we grow old, we grow old because we stop playing.
Comments
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create (anonymous) says...
And when the time does come to "shuffle off this mortal coil," let's be well-informed. There is no "death panel" in the health care bill.
http://news.yahoo.com/s/ap/20090811/a...
August 12, 2009 at 7:20 a.m. ( permalink | suggest removal )
seriouslyfolks (anonymous) says...
Great article, I knew most of what was written but it's good to have a reminder. I may print it off as a quick reference. I'm not sure what "death panels" have to do with anything ................. Oh yeah hating our fellow human being Sarah Palin. I almost forgot, hate is good for the spleen. It gives it a nice sheen.
August 12, 2009 at 8:42 a.m. ( permalink | suggest removal )
truelovecharlie (anonymous) says...
Once the government forces everyone to quit smoking and lose all their excess fat; people will be lying in old-folks homes dying of nothing. That is the biggest reason for the health care "crisis". So many people living to be 100 and more. Have you ever seen all the drugs it takes for these people to make it day to day? Investment tip of the day---Build nursing homes! That will be the boon business of the future.
August 12, 2009 at 8:55 a.m. ( permalink | suggest removal )
seriouslyfolks (anonymous) says...
My favorite quote from the tv show Scrubs was when Dr.Cox said "It's our job(as doctors) to keep people alive long after they stop living." or something like that.
August 12, 2009 at 9:05 a.m. ( permalink | suggest removal )
wirewatt (anonymous) says...
Create, you have no idea what will be in the works of the social health care. People that don't answer to us will be making the rules, and setting up the guidelines on who gets what. If you don't believe it just take a look at EPA, OSHA and other government agencies. We have to move very slow and make sure this is not a railroad job into a single payer health system. Health care should not cost one trillion dollars of tax payers money.
August 12, 2009 at 12:16 p.m. ( permalink | suggest removal )
harcoutbreton (anonymous) says...
I couldn't said it any better. It would nice to add some dark chocolate to your diet too and good wines have the same health benefits.
Signature: Looking for premium natural vanilla beans at a bargain? Drop by at www.myvanillashop.com for best value.
August 14, 2009 at 9:21 p.m. ( permalink | suggest removal )