I prefer to go grocery shopping in the early mornings. In general, I’ve found that if I arrive before eight o’clock in the morning, it’s less crowded, the fresh fruits and vegetables look good, and I’m less likely to make impulse purchases because I’m hungry. Unfortunately, one of my favorite grocers doesn’t open until 8 a.m. so I have to squeeze in some time during the day to get there.
As I was leaving a meeting recently, I decided to make a quick stop to pick up a couple of items. I was a little skeptical because it was midday and I had another meeting, but I was going directly to the aisle where I could get some dried cranberries and raw almonds, which I needed for my morning snacks. That was the plan; get the two items, and get out.
I hurried into the store, which was less crowded than I imagined, and went straight to the aisle. Standing just in front of the dried fruit was a well-known, long-time elected official. He was reading the nutritional label on a product very intently, so I could have easily grabbed my two items and fled. But this is someone I have come to know because he is a very dedicated community advocate and is a strong proponent of quality health care and eliminating health inequities.
I stopped to say hello, and we had a brief discussion about healthy nutrition. I glanced in his cart and saw that he had no meat products, so asked if he was a vegetarian. He told me that he had been diagnosed with high blood pressure in the past and decided that he could eat much healthier. He had been successful in reducing his blood pressure by eating fewer processed foods and less fat, and exercising regularly.
I was impressed. These are the simple things that we know decrease the risk of chronic illnesses, such as heart disease and diabetes, but these lifestyle changes can be very challenging.
Often one of the biggest determinants to living healthier is being motivated, so I asked him if he had motivators other than his blood pressure. He talked about living longer and emphasized that he wanted to feel good and be functional even if he lived to be a centenarian. I was inspired and was definitely happy that I stopped to talk with him.
As a geriatrician, I am often asked about the keys to longevity. For the sake of my subspecialty, I wish that the answers were more sophisticated and complex. Although genetics and the environment play a role in longevity, how long a person lives is more often related to diet and amount of physical activity.
Recent studies have found that it’s not just the kinds of food but the total calories consumed. People who consume fewer calories (10-25 percent less than the average American), while still getting the appropriate vitamins and nutrients, have lower blood pressure, lower cholesterol, less inflammation, and some have better memory. The degree to which a person should restrict calorie is not yet well established, but maintaining a body mass index (BMI) between 18-25 has better outcomes.
Preventing health problems is the key to successful aging, so in addition to a nutritious diet and regular exercise (both aerobic and strength training), avoiding smoking and second-hand smoke is important. If you do develop a chronic illness, diet and exercise can still help improve most conditions but should be supervised by your health provider.
Good mental health is also key in healthy aging. Remaining mentally active by learning new things, reading, playing games (such as cards and puzzles), and other activities that require multiple levels of thinking can help maintain or improve memory.
Low mood and depression are sometimes challenging to recognize, especially in older adults as it can be mistaken for simple loneliness. Having a low mood every now and then is okay, but consistently low mood and lack of motivation or interest in things is not normal and should be addressed. People with low mood have worse health than those who don’t.
The good news is that living longer and healthier isn’t that complicated. So whether your goal is to be a centenarian (100 years and older) or just a nonagenarian (90-99 years), it’s never too late to start!
Dr. Wilkins is The American’s medical accuracy editor.
