I recently attended an all day event at the USC Campus, specifically at the USC Davis School of Gerontology to learn about the latest science on healthy aging from several of the world’s top aging experts. I feel inspired to share with you all what I learned. Many of you may have come across the information that I am about to share, but in case you have not, it’s never too late to learn something new!
1) One of the “hottest” question presented was “Does caloric restriction extend lifespan?” Answer: only sometimes. But if you compare a low fat diet versus a Mediterranean diet (which includes nuts and olive oil), the Mediterranean diet wins! It was shown to prevent cognitive decline and heart problems.
2) Sitting is the new smoking! Incredible to believe but the more hours you spend sitting on a daily basis decreases your health span. It is important to use your break time to get away from your workspace. And if you don’t get any breaks? Get up and take a walk to the bathroom every hour or two. Sitting can cause a multitude of heart problems, whereas smoking can cause lung problems/lung cancer. I guess you pick and choose your poison, or avoid them altogether.
3) Ovaries removed after normal menopause lessens a woman’s risk for dementia. Ovaries removed before normal menopause increases a woman’s risk for dementia.
4) A low protein, high carbohydrate diet is recommended for everyone below 65 years of age. Once you reach 65 and older, moderate (not low!) protein intake is recommended.
5) If you want to live longer and spend your later years without getting a disease or being disabled in any way, adhering to a plant based diet that includes high levels of legumes, vegetables and healthy fats (olive oil, other monounsaturated fats, nuts) is recommended. Waist goals for men to have should be less than 40 inches, and less than 35 inches for women.
6) Take care of your teeth! Get regular dental checkups! Edentulousness (having no teeth) is directly related to nutritional issues and health problems.
7) Watch the BBC video: The Men Who Made Us Fat.
8) Recommended weight loss programs are: weight watchers and TOPS (Take Off Pounds Sensibly).
9) Create your own individualized diet/meal plan that takes into consideration your age, gender, weight, and activity levels.