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While aging is inevitable, how we age is largely up to us. Yes, genetics and socioeconomics play a role, but we have more control than you might think. Personally, I find this reassuring.
As a longtime reporter on health and nutrition, I’m not a fan of fads or extreme measures. Spare me any protocol that requires dozens of supplements or starvation diets. I do know, though — and research bears this out — that lifestyle changes can have major benefits when it comes to lowering our risk of some of the most common diseases.
A few tweaks to daily habits can impact not only our lifespan, but our healthspan — how long we stay healthy and active. Here are the five questions I get asked most and science-backed strategies.
How can I lower my risk of heart disease?
Heart disease remains the number one killer of women in America. Risk factors include high blood pressure and cholesterol, diabetes, smoking, being overweight and having a sedentary lifestyle. Here’s the good news: Every single one of those risk factors can be addressed with lifestyle changes.
The Mediterranean diet is proven to reduce cholesterol, lower your risk of heart disease and even certain cancers. The eating plan emphasizes fruits, vegetables, whole grains, nuts and olive oil while limiting the amount you consume of red meat, dairy and sugar. Fish, including sardines, salmon and mackerel, are recommended sources of protein.
Reducing salt intake can also lower blood pressure, hypertension and reduce the risk of cardiovascular disease. Finally, regular physical activity can not only strengthen your heart (which is a muscle, after all) but help you maintain a healthy weight.
Tip: Try this easy food swap. Replace pasta with farro, a yummy, easy-to-cook whole grain that can be enjoyed hot or, once cooked, in salad. I add sliced peppers and tomatoes, then toss with olive oil and balsamic vinegar.
Is there a way to reduce my risk of Alzheimer’s disease and dementia?
According to the National Institutes of Health (NIH), people who adhere to four to five of the following healthy behaviors have a whopping 60 percent lower risk of getting Alzheimer’s. Here are the steps they cite:
- Get at least 150 minutes per week of moderate to vigorous-intensity physical activity.
- Don’t smoke.
- Limit your alcohol consumption.
- Engage in cognitive activities. Being intellectually engaged may help the brain become more adaptable. (I love word games!)
· Try the MIND diet, which combines the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet — which focuses on plant-based foods linked to dementia prevention. Berries, nuts, green leafy vegetables and beans are all great choices.
Tip: A recent study found that frequent consumption of eggs was associated with a lower risk of Alzheimer’s disease. When I need a quick lunch, I love scrambled eggs and a slide of whole grain toast. Added bonus: The protein in eggs keeps me full longer.
How can I prevent a fall?
According to the Centers for Disease Control (CDC), more than one out of four people over 65 fall each year. Plus, falling once doubles your chances of falling again. Even a single tumble can have long-lasting effects on your health, mobility and quality of life. The risk is even greater for women with osteoporosis. Most falls are due to a loss balance. While some diminishment of balance is natural as we age, it’s not inevitable. Building up your strength and stability will not only help prevent falls but may help you get up if you do hit the ground.
Balance can be improved with relatively basic home exercises. (Talk to your doctor first to make sure any loss of balance isn’t due to a medical condition.) The first step is to test how good (or, well, not so good) your balance is. Start by timing how long you can stand on one foot. Aim for 30 seconds then switch feet. Be sure to do it next to a counter or table in case you need it to hold onto.
Use this as your benchmark to assess your progress. To start improving balance, practice slowly lifting one leg at a time, holding for the count of five, then switching legs. This can be done using a walker if needed.
Tip: I like to practice my balance by standing on one foot at a time while I brush my teeth. And yes, I hold onto the sink when I need to.
How can I strengthen my bones?
As we age, our bones lose density, making them more prone to fractures. This is especially true of post-menopausal women who no longer have estrogen to help with calcium absorption, leaving us prone to osteoporosis. Calcium, magnesium and vitamin D are all important to protect against weakening bones.
Dairy products including milk and yogurt (you can have yogurt and stick to the Mediterranean diet) are great options. Dark green leafy vegetables have calcium, magnesium and vitamin K, which all help improve bone density. Finally, don’t forget those sardines and canned salmon, which can help prevent bone decay.
Tip: Low impact exercise, including walking and the elliptical trainer, can help build and maintain bone strength. For those less mobile, try chair yoga. Dancing works, too. I go to Zumba, which boosts bone density and my mood!
What can I do to fight inflammation?
Chronic inflammation can increase your risk heart disease, stroke, cancer, diabetes, chronic kidney disease, dementia, autoimmune and neurodegenerative conditions. That’s a lot, but diet plays a big role. Foods that contribute to inflammation include saturated fat, trans fats (read labels of packaged foods, especially baked goods made with processed seed or vegetable oils), fried foods and sugar, including soft drinks.
Unless you have celiac disease, gluten is not a culprit. So what helps? Not to sound like a broken record, but the Mediterranean diet is proven to fight inflammation, in part because olive oil is loaded with antioxidants. Green and black teas contain polyphenols and are also associated with a reduction in inflammation.
Tip: Lowering your stress levels can help reduce chronic inflammation. I love ending the week with a gentle yoga class that focuses on deep breathing to calm my nerves and set me up for the weekend.
A final note: You may have noticed similarities in the advice for all five questions. That’s because when you make a few dietary changes and move more, you reduce your risk of virtually every condition. Talk about getting a lot of bang for your (health!) buck!
What do YOU plan to do for your health in 2025? Let us know in the comments below.
