July 2021
AGING TASTEFULLY
Research shows that diet and other lifestyle factors can play a big role in keeping you sharp, energetic and youthful. Read on to find out how to add years to your life and life to your years.
Once upon a time, living to a ripe old age was merely a possibility, if you were lucky. In truth, most of us didn’t make it much beyond our reproductive years: as late as the 1890s, the average life expectancy in the U.S. was just around 45. But major advances in medicine and public health have expanded that to an average age of 78. The number of centenarians worldwide is expected to climb to 3.7 million by 2050. Our understanding of aging, too, has dramatically evolved. We used to think of it as an evitable descent into debility and disease, except for those lucky few who were blessed with “good genes”. Today, it’s known that genetics only account for 20-25% of our longevity, and that much of how we age is determined by epigenetics; that is, the effect that environment, diet and other lifestyle choices, many of which are within our control, have on the way our genes work. Biological age, in other words, is not the same as chronological age. Researchers are now focusing less on the number of birthday candles on the cake and more on our “health span,” extending the number of years we can live free of the infirmities we’ve come to associate with aging, from a foggier memory and creaking joints to a weakened immune system and greater risk of cancer. Rather than chalking up those indignities to “just getting older,” experts are looking at them as largely preventable and sometimes even reversible. We don’t have to accept misery and frailty as a ‘natural’ part of old age. Aging is primarily a function of problems reading the information (the genetic code) in our cells, and that epigenetics disruption is a key driver of that process. Recent studies in animals have shown that it’s possible to restore cells’ ability to read those genetic instructions. We’re still years away from turning findings like these into a medical reality for humans, but we already have plenty of tools to help us maximize our vitality along the way. The most important elements are lifestyle practices and having a healthy, supportive environment. And when it comes to lifestyle habits, experts are unanimous that what we choose to eat is central to aging well. An overall healthy diet that emphasizes plants is most important. And the foods mentioned here are rich in compounds and nutrients that are particular anti-aging heroes. Other factors, such as sleep and stress management, are also associated with better aging. Results from a study including more than 123,000 participants who maintained certain healthy patterns in adulthood: eating a good diet, exercising, keep weight under control, not drinking too much alcohol or smoking, were able to significantly add to their life spans, with women gaining an average of 14 years and men picking up 12 years. Best of all: most of these habits are eminently doable, if not downright pleasurable. We know what to do, and it’s not that hard for most people. How you live now goes a long way to ensure you’ll have a productive, healthy and enjoyable old age.
What is Aging, Anyway?
Times passes and we all get older, but it’s clear that aging isn’t just a function of time. Just attend a 20th or 40th high school reunion and you’re see a vivid tableau of how those decades seems to be kinder to some than others. Indeed, when it comes to the changes we associate with aging, a gradual decrease in physical and mental capacity and a growing risk of disease are neither linear nor consistent, and they are only loosely associated with a person’s age in years. Aging is actually a series of changes that occur at the molecular level in our bodies’ cells, and experts say that how well we age is largely dependent on how healthy these microscopic body parts are. Capping the end of our chromosomes are telomeres, segments of DNA that help protect the precious genetic material inside and keep it intact. Lifestyle factors go a long way helping to protect telomere function and longevity. The better we preserve telomeres in healthy cells, the better our chances of a longer health span. You can review the earliest demonstrations of the concept by reviewing Dr. Dean Ornish’s work at the Preventive Medicine Research Institute. I was fortunate to meet and work with Dr. Ornish in the 1990’s, and he was the first to demonstrate that lifestyle factors listed here not only actually prevent heart disease but can actually reverse this process. Dr. Ornish also studied cancer patients and he also noted that disease progression was significantly slower among patients following his plan. These findings were some of the first to show a very promising potential for individuals to change their lifestyle and have more control over how they age. Here’s what science is showing, and which foods are worth putting on your plate.
Fish More
As a rule, Americans aren’t big fish eaters, but evidence suggests that those who do get a modest amount in their diets, (2 servings per week) are more than a third less likely to die from heart disease, our nation’s top killer. The benefits are commonly ascribed to the inflammation-fighting effects of omega-3 fatty acids, which are found in abundance in salmon, tuna and sardines. Higher levels of circulating omega-3s means longer telomeres and less risk for accelerated aging and risk for disease. Note the white fish aren’t significant sources of omega-3, and tilapia, which is not a fish, should not be consumed at all.
That said, the benefits of eating fish must also be balanced again the negatives: overfishing of certain species and the risk of exposure to environmental contaminants. You can also get your omega-3s from plant sources such as algae supplements (algae are what fish eat to get their omega-3s) and plant-based sources such as flaxseed and walnuts. With algae supplementation you’ll more reliably get the optimal dose.
Boost with Berries
Berries of any type: blueberries, cranberries, strawberries, offer a host of healthy-aging benefits for the body and brain. They’re great sources of microbiome-friendly fiber, plus the flavonoid pigments that give berries their blue, purple and red hues, called anthocyanins, are powerful cell-protecting antioxidants that have been associated with a reduced risk of age-related diseases like cancer, type 2 diabetes and heart disease. Anthocyanins, also found in similarly-colored produce such as pomegranates, grapes, red cabbage and plums, can also cross the blood-brain barrier to regions involved in memory and learning. They appear to protect neurons from damage caused by certain toxins and inflammation, and play a key role in preventing some of the cognitive decline associated with aging. Study after study, looking at hundreds of thousands of participants, has shown that eating the equivalent of 2 cups of berries per week can greatly reduce the risk of developing cognitive impairment over a 20-year period. Pick up berries every time you shop, and they are available at all the farmer’s markets now.
Go Green
Leafy greens, that is. Recent research has linked several nutrients found in foods like chard, kale and spinach to aging more healthfully, including anti-inflammatory carotenoid compounds and vitamin K, which play a role in protecting aging bones and keep arteries flexible. Leafy greens are also rich in folate, a B vitamin that works closely with B12 and B6 to help keep the body’s levels of the amino acid homocysteine in check. High levels of homocysteine in the blood are considered a marker for heart disease, as homocysteine can damage the lining of the arteries and increase the risk of blood clots. Studies have also associated elevated homocysteine with inflammation and shorter telomere length.
Bet on Beans
Beans and legumes are packed with the nutrients associated with healthier aging, including fiber, folate and trace minerals like iron and zinc. And they’re rich in protein, which makes them a good swap for animal-based proteins such as meat. Beans are heavily featured in the diets of people living in the centenarian-rich blue zones. See Dan Buettner’s work; he identified these blue zones.
Get Whole Grains
From whole wheat to farro to millet and oats, whole grains deliver in a big way when it comes to fighting age-related body declines as well as diseases like cancer and heart disease. Because they still retain their nutrient-packed outer hulls rather than losing them in the refining process, whole grains provide nutrients like folate and other B vitamins, and free-radical squelching compounds including phenolics and lignans. Even more notable, they supply plenty of fiber, which has long been associated with longer telomere length. Oats and barley are particular standouts. They’re rich in soluble fiber, a nutrient that helps control blood sugar levels and fights the insulin resistance that tends to increase with age. Insulin resistance can also damage and shorten telomeres. Of course, most of the foods you’re reading about contain fiber, but whole grains and beans tend to offer the highest dose per serving. Current dietary guidelines recommend women get at least 25 grams of fiber and men 38. However, most of us have trouble getting 15 grams per day. Senior citizens get even less fiber, due to diminished appetite and more difficulty chewing hard or fibrous foods. That said, making the effort to get more fiber in your diet can have a big age-fighting payoff: those who get the most fiber are more likely to live longer and age successfully (stay free of disease, cognitive decline, and other disabilities). A fiber-rich diet can also support a healthier microbiome. Studies suggest that people with the most diverse gut flora tend to live longer, and with less frailty.
Turning a New Leaf
Habitual tea drinkers, especially those who favor green tea, tend to have longer telomeres than those who sip it less often. Why? The science points to polyphenols, compounds abundant in tea that help give the brew its distinct flavors, and that are powerful inflammation fighters. Green tea is rich in a type of polyphenol called epigallocatechin gallate (EGCG) that has been shown to fight free radical damage, reduce blood glucose levels and have neuroprotective effects, even in moderate amounts. Tea drinkers have better neural connections between different areas of the brain, so tea drinking may be a simple lifestyle choice that benefits brain health. Pinkies up!
Crunch on Crucifers
Broccoli, cabbage, cauliflower, collards, Brussels sprouts and other cruciferous vegetables, named for their cross-shaped petal formation when the plants flowers, have long been linked with a lower risk of age-related diseases like cancer and heart disease. They’re also rich in fiber and vitamins A, C, folate and vitamin K, all associated with healthier aging. A key phytonutrient in cruciferous vegetables, called sulforaphane, appears to be especially protective at fighting the chronic inflammation that makes us age faster.
We’ve given you a great place to start. And quite a delicious one! And it’s never too late, so pump up your diet today and enjoy!
Joyce Hendley, MS with edits by Dr. Evans