As you age, it seems like every condition becomes more prevalent. Statistics of heart attacks, stroke, dementia, cancers, osteoporosis, etc. clearly delineate that occurrence increases in geriatric populations. So what strategies do we have to reduce this risk? Basically there are three predictors as we age that contribute to our overall risk, and these are our genetic susceptibility, our degree of physical activity, and our diet. More and more evidence continues to show that healthy nutrition is a powerful tool in increasing longevity. By eating and supplementing correctly, diseases like heart and vascular disease, arthritis and osteoporosis, memory decline and dementia, diabetes, and macular degeneration can significantly be reduced in their occurrence over time.

Some of the most influential dietary components are anti-oxidants. These compounds are naturally found in produce, legumes and whole grains, and consist of Vitamins A, C and E as well as polyphenoids and anthocyanins. In many diseases, and especially with aging, normal metabolism generates particles called free radicals. These unstable forms of oxygen can cause cellular tissue injury and result in an accelerated occurrence of osteoarthritis, some cancers, heart disease and atherosclerosis, and likely neuro-degenerative disorders like Alzheimer’s disease. Anti-oxidants essentially combat these particles and in turn reduce the risk of these conditions. These free radicals are also generated in response to air pollution, sunlight exposure, and tobacco smoke exposure. As we age, these particles develop even more frequently, so a focus on these micro-nutrients either naturally or in a supplemental form should be even greater.

Another focus is to replace saturated fats and trans-fats with mono-unsaturated fats in the diet and lower cholesterol intake. Olive oil, a strong source of mono-unsaturated fats, is an excellent replacement for margarine or butter. A recent study demonstrated that saturated and trans fats may actually slow cognitive function in populations over age 65. Olive oil also may increase beneficial forms of cholesterol known as high density lipo-proteins or HDL’s. Other compounds that are heart healthy include Omega-3 fats naturally found in some cold water fish like Salmon, canned Tuna and Mackerel. These are low in cholesterol and saturated fats, and also reduce the risk of plaque build-up in our arteries.

One well known age-related condition is Osteoporosis, a condition where the density of the bones declines with age. While this is well publicized among post-menopausal women, many men also suffer from a degree of this during aging as well. Dietary or supplemental forms of calcium, phosphorous, magnesium and Vitamin D are important to help fight this condition. These vitamins and minerals play key roles in forming and modeling bone to allow healthy function when combined with good sources of protein and amino acids. In addition, physical activity that helps strengthen bones and muscles, reduce its development as well. Anti-oxidants also likely play a part in preventing osteoporosis by reducing any cellular damage that may concurrently occur by free radicals. Geriatric diets should also focus on the amount of fiber content as well as the amount of complex carbohydrates. Both of these compounds, often found in legumes, provide steadier blood glucose levels and insulin levels, and may reduce the chance of developing type II diabetes later in life. Fiber also has been shown to reduce cholesterol, reduce the risk of colon cancer, and allow for a more normal bowel function over time to combat constipaqtion.

 There are some general guidelines that clinical evidence has suggested are beneficial to healthy aging. It appears that low calorie diets promote longevity as well. Certainly being overweight can result in physical stress to your heart, lungs, joints, and blood vessels, but also a higher fat content in your body has been linked to earlier development of dementia, cataracts, macular degeneration and some cancers. Some clinical evidence such as echocardiogram also has shown that individuals with a lower daily caloric intake actually have less risk of heart conditions and better heart muscle function evident in echocardiogram. Not only eating more sensibly but also eating less may be some of the keys to living longer.

  In short, there is no magic anti-aging pill. However, there are many ways to improve our chances of being healthy and vibrant as we age. A wise dietary plan as outlined above with appropriate supplementation of necessary vitamins, minerals and other micro-nutrients can combat the processes that occur with age. This should not only improve our quantity, but quality of life as well.