Celebrate Healthy Aging Month

By Lizzie Streit, MS, RDN, LD 

Aging is an unavoidable part of life, but there’s plenty you can do to age healthfully. This is especially true when it comes to food choices, as a nutritious diet has been linked to longevity and healthy aging. 

The makers of anti-aging creams and supplements may lead you to believe that their products are the key to vitality. But truthfully, what you put inside your body is one of the most important influences on the aging process. 

Here are our top tips for pursuing healthy aging through diet and lifestyle. 

Eat plenty of colorful fruits and vegetables. 

Plant foods rich in antioxidant compounds and micronutrients may have anti-aging properties, especially when it comes to your skin.  

In the body, antioxidants work to balance out free radicals, which are reactive molecules that can build up and cause damage. Sun exposure and aging processes can lead to free radical production and damage that eventually becomes visible on the skin. Some scientists theorize that free radicals are one of the main causes of aging, but this theory is still up for debate.  

Fruits and vegetables contain antioxidants, such as vitamins A, C, or E, pigments, and polyphenols. Red bell peppers, for example, are very high in vitamin C. This water-soluble nutrient is essential for producing collagen and maintaining skin elasticity. Berries contain many beneficial compounds, such as anthocyanin pigments, that may protect against skin damage and other aspects of aging. These are just two examples of the many anti-aging benefits of plants! 

Fruit and vegetable intake is also linked to healthy aging and longevity in ways not related to skin health. One study in over 66,000 women found that those who ate five servings per day of fruits and vegetables had the lowest mortality compared to other subgroups. 

Don’t forget about those healthy fats and protein! 

Getting enough healthy fat and protein is also vital to healthy aging. 

After the age of 50, adults will begin to lose muscle mass. This can lead to reduced strength, balance, and mobility. Since protein is the building block of muscles, getting enough of it can help prevent these negative impacts. Good sources of protein include eggs, fish, lean meats, nuts, seeds, and legumes. 

At the same time, incorporating healthy fats into your diet may help with reducing inflammation associated with heart disease and dementia. Some of the best fats for healthy aging include omega-3 fatty acids from fish and monounsaturated fats from avocados and olive oil. 

Keep moving. 

In addition to eating a balanced diet with plenty of plants, fats, and proteins, staying active is important for aging well. 

Exercise can help you maintain healthy joints, keep excess weight off, and have regular bowel movements. Incorporating strength training into your exercise routine is especially important for preserving muscle mass and preventing injury throughout adulthood. 

If you’re looking for low-impact cardio exercises, consider biking or swimming. Examples of strength training exercises include lifting weights and using resistance bands. 

Note from Healthy For Life Meals: Want to eat a nutritious diet for healthy aging but not sure where to start? We got you covered. Get started with our healthy meal plan delivery service today, featuring tons of foods that will help you age well.