Eating for Healthy Aging

You might not be able to turn back the hands of time for every wrinkle and body ache, but you can certainly reduce your risk or delay the onset of chronic diseases associated with aging, such as heart disease, diabetes, cancer, and neurodegenerative diseases. Your daily food and activity decisions can significantly lower your risk of developing such diseases, according to scientific evidence. Preventing these conditions can make the difference between living a long, vibrant life or a short life riddled with disease and disability.

Anti-inflammatory eating. Particular foods and eating patterns are linked with lower levels of inflammatory markers. Chronic inflammation is at the root of many diseases, including heart disease, diabetes, metabolic syndrome, cancer, rheumatoid arthritis and Alzheimer's disease. In fact, obesity itself is a pro-inflammatory state that can foster chronic diseases.

Andrew Weil, M.D., Director of Integrative Medicine at the University of Arizona, reported at the 8th Annual Nutrition and Health Conference recently that inflammatory status is strongly influenced by diet. "Most people go through life in a pro-inflammatory state, because they eat a modern, industrialized diet which includes carbohydrates and fats without the protective elements. A diet that includes protective foods, such as vegetables, fruits, fish and whole grains offers anti-inflammatory benefits that promote healthy aging, and support optimum health at any age."

According to a 2006 review published in the Journal of the American College of Cardiology, if a lifestyle including regular exercise, no smoking, and a diet rich in whole foods such as whole grains, fruits, vegetables, nuts, avocados and protein sources like fish and legumes (beans) is followed, the unavoidable inflammation "of everyday life" will "cool-down". Conversely, the researchers found that a diet high in refined starches, sugar, saturated and trans fats, and low in fruits, vegetables, whole grains and omega-3 fats appears to turn on the inflammatory response. Indeed this Mediterranean diet structure is strongly linked to lower inflammation and age-related disease risk.

Specific foods deserve extra attention when describing the role of anti-inflammatory responses. These foods are berries, tomatoes, walnuts, spices, tea, extra virgin olive oil, fish, and red wine (max one glass/day for women and two glasses/day for men). Include at least one of the above in most meals for a literal blunting effect of higher fat choices consumed at that meal. This information is cited in a randomized trial in the Journal of the American College of Nutrition in 2010.

Brown Rice Pilaf with Sage, Walnuts, and Dried Fruit

Ingredients:

• 1 medium onion, chopped
• 1 medium stalk celery, chopped
• 2 cups uncooked brown rice
• 2 1/2 cups water
• 2 cups fat-free, reduced-sodium chicken or vegetable broth
• 1/4 cup dark raisins
• 1/4 cup chopped dried apricots
• 1/4 cup chopped walnuts
• 1 tsp. dried sage

Directions:

Spray large skillet with cooking spray and saute onion and celery until tender, about 5 minutes. Add brown rice and saute for 5 minutes. Add water, broth, raisins, apricots and heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes. Stir in walnuts and sage. Serve immediately. Makes 8 servings.

213 calories, 1 gram fat, 45 grams carbohydrate, 5 grams protein, 4 grams fiber, 150mgs sodium/serving