Aging healthfully: The power of a balanced diet

By Jonathan Markley, DO

The average life expectancy in the U.S. is 77 years old. There are many factors that influence whether we have a long life or a shorter one. However, one thing is clear: Whatever age we reach, our goal is to maintain strong physical and mental wellness without developing chronic diseases, such as obesity, depression, high blood pressure, and diabetes. We call this aging healthfully. In this four-part series, we examine ways to achieve this through nutrition, exercise, and addressing habits and existing conditions. Today, let’s look at nutrition.

Considering your body weight, blood pressure, cholesterol, and mood—how do you feel compared to two years ago? If the answer is worse, your diet and lifestyle could be contributing factors. Strong studies (for both men and women) make it possible to link favorable lifestyle choices—such as a nutritional diet, along with regular exercise and healthier habits—to a healthy body weight, improved mood, chronic disease prevention, and a lowered risk of coronary artery disease (as much as an 80% reduction). This is no small feat since coronary artery disease is the leading killer of men and women in the U.S.

Start small with healthier eating and easy substitutions

Drastic change does not need to occur overnight, and a splurge, in moderation, is fine as an occasional treat. An easy way to get started and still make a positive impact is to focus on nutrient-packed whole foods versus ultra-processed low-nutrient ones. Choose whole foods with fiber, vitamins, nutrients, healthy fats, and antioxidants, which prevent cancer, boost energy, and support longer, healthier lives.

As you start small, think of these common parts of the typical U.S. diet. If they apply to you, make changes there first.

Fast food: Believe it or not, if you have fast food three times a week, your risk of dying of coronary heart disease can increase by 50%. Fast food is also linked to a 51% greater risk of depression. These overly processed foods have low nutrients, and high fat, sugar, and salt. They are designed to make you feel hungrier, which feeds addictive cravings and overeating. Cut back drastically at the drive-thru and see how much better you feel.

Soft drinks: Sugar intake rapidly increases our blood sugar levels—the pancreas releases insulin in a protective response and tells our body to store the sugar as fat. Soft drinks typically have 10 teaspoons of sugar and little nutritional value; in liquid form, that sugar is absorbed immediately by the stomach, so nearly every sip of that drink will be stored as fat in your body. Try to replace some soft drinks with water; other healthier choices include unsweetened tea or coffee, or diet flavored seltzers. Even diet soft drinks are better than full-sugar ones, but a word of caution: They may trigger the brain with sweetness, which supports cravings.

Fruit replacements: We traditionally may consider fruit juices as healthy, but that’s not necessarily true. Without the soluble fiber in whole fruit to help your body slow down the processing of sugar—plus, any added sugar-a glass of fruit juice can deliver up to a dozen teaspoons of sugar directly to your bloodstream. Alternatively, when you eat an orange, the natural sugars are combined with fiber, causing your stomach and small intestine to extract the sugar slowly. Whole fruit has a lower glycemic index than juice, which prevents a sugar spike. Try enjoying the whole fruit more often than juice alone.

Make healthier changes

Developing good habits supports our bodies as we age healthfully. Here are some behavioral changes to help you get started.

Evening snacking: If you are hungry at night and you need a snack, pour a large glass of ice-cold water, and add a teaspoon of apple cider vinegar. Sipping on apple cider vinegar is an ancient remedy that still works for satiety. Apple cider vinegar has a lot of grit, and it fills your stomach with volume, making you less hungry.

Read labels: Look for warning signs such as canned fruit served “in syrup” or anything with the words “added sugar” on the label. Remember, four grams of sugar is a teaspoon, so something with 15 grams of added sugar has almost four teaspoons of extra sugar. If you see “added sugar” on a product’s label, look for a brand without it or with less of it.

Start each day with a healthy breakfast: Two foods most associated with long-term weight loss are nuts and yogurt; Greek yogurt typically has less sugar. Pick the one with the least added sugar on the label and maybe sprinkle on some tasty granola, nuts, or fresh berries.

We have two paths we can follow in life as we grow older. If we avoid ultra-processed, low-nutrient foods, amazingly, the scientific literature shows that lifestyle modifications can make you 46% more likely to age healthfully. With this focus on eating nutrient-dense, low-sugar, low-salt foods, you will also be a third less likely to develop heart disease. Making small changes today can lead you on the healthier of two paths. Just take it one step at a time.

Continue reading articles from this series:

Aging Healthfully – Mediterranean Diet >>

Aging Healthfully – Movement >>

Aging Healthfully – Behaviors Conditions >>

Jonathan Markley, DO, is a physician anesthesiologist who serves as Chief of Anesthesia for North American Partners in Anesthesia (NAPA) at East Orange General Hospital in East Orange, NJ, and Director of Regional Anesthesia at St. Joseph’s University Medical Center in Paterson, NJ. He completed his Doctor of Osteopathic Medicine degree at The University of Medicine and Dentistry of New Jersey, School of Osteopathic Medicine, and his postgraduate training at The Mount Sinai School of Medicine residency program in anesthesiology at St. Joseph’s University Medical Center.