Balance and moderation in eating increases the chances of living a longer and vital life.
“A lifetime of making healthier food choices and maintaining an active lifestyle contributes to a positive health span, not just a long lifespan,” says Judy Mitnick, Registered Dietitian/Certified Diabetes Care and education specialist, at Jim White Fitness and Nutrition Studios.
Mitnick refers to this concept as ‘healthy longevity,’ where nutrition plays a role but is not the only factor. Limiting excessive fried foods, high sodium, and processed foods, as well as excessive caffeine and alcohol intake, all contribute to dietary benefits. “I always tell my clients to look at their overall intake and habits instead of strictly eliminating everything they may enjoy in an attempt to age healthfully,” Mitnick says.
As people age, fewer calories are required, primarily due to decreased activity and lower lean muscle mass. Mitnick advises focusing on the nutrient density of foods consumed. “With lower calorie needs, older people need to ‘make most calories count’ and there is less wiggle room for extras.” Lean protein sources, healthy fats such as olive oil, fruits and vegetables, low-fat dairy or dairy alternatives, and moderate whole grains provide the necessary protein, vitamins, and minerals without the excess calories.
To significantly decrease sugar intake, Mitnick suggests making simple substitutions, such as flavored seltzers and fruit juice seltzers instead of soda, and whole grain cereal. “Especially as we get older, we don’t have a surplus of extra calories to play with,” Mitnick says.
It is natural to lose some muscle mass as one gets older, so maintaining lean muscle is key to healthy aging. Mitnick recommends incorporating strength training into workout routines, such as simple exercises using resistance bands, light weights, or even wearing a weighted vest on walks.
Quality of life is also important at this stage of life, which means that including an occasional treat, in moderation, can be part of this healthy lifestyle.
In his article, What an Octogenarian Aging Expert Does Daily to Stay Healthy, Dr. Richard Besdine shares one piece of advice: Do what feels good mentally and physically. An 81-year-old, renowned geriatrician and professor at Brown University, he says, “Longevity isn’t about checking every box. It’s about living in a way that brings vitality, joy, and meaning.”
Besdine goes beyond diet and exercise when discussing his recipe for healthy longevity. Reducing stress and nurturing relationships play a role, too. “Social bonds are not just emotionally fulfilling, they are biologically protective, boosting immunity and reducing inflammation.” Regarding stress, he adds that “techniques like mindfulness, journaling, therapy, or gentle movement can all help reduce cortisol levels and protect long-term health.”
The article concludes that, while these “specific habits might not fit everyone, they offer a refreshing lens through which to view longevity.”
Striving for ‘healthy longevity’
