Your health should always be a priority, but as you age and your risk of certain diseases (such as heart disease, diabetes, Alzheimer’s, and more) increases, you may take extra measures to keep your body and brain in the best shape possible. Luckily, health doesn’t have to be complicated, and healthy habits don’t have to be elaborate or difficult to implement. In fact, there are many seamless, small changes you can make to your everyday routine that can do wonders to slow aging and keep your body protected from age-related diseases.
To discover a few of the best habits you can practice every day as you age, we spoke to Jesse Feder, personal trainer and registered dietitian from My Chron’s and Colitis Team. He told us that taking daily walks, eating more fruits and vegetables, and adding fatty fish to your diet are all great ideas. Read on to learn about the benefits of each.
1. Take daily walks
It's no secret that regular exercises is an important component of a healthy life. But many people associate exercise with exerting a great amount of effort, working up a sweat, or lifting heavy weights. While there are certainly benefits to high-intensity exercises, Feder points out that even doing something small, such as taking a walk every day, can make a major difference in your health and longevity.
"Daily walks or exercise is amazing for your overall health and for promoting longevity and reducing the risk of disease," he says. "It can help you maintain a healthy body weight, improve blood circulation, build muscle strength, supports healthy bone density, promotes improvements in mental health, and helps you maintain healthy blood pressure/cholesterol levels." Even just walking 2 minutes after meals can be impactful!
2. Eat more fruits and veggies
Yes, we're telling you to eat your veggies! You likely already know that fruits and vegetables are essential to a balanced diet, but Feder further stresses the importance of working enough of these foods into your meals on a daily basis if you want to live a long, healthy life.
"Increasing your fruit and vegetable intake is essential for promoting longevity and reducing the risk of disease," he says. "Fruits and vegetables contain high amounts of vitamins, minerals, antioxidants, and fiber. These things are great for fighting off chronic inflammation, supporting the health of each and every organ, supporting bone/muscle health, supports mental health, and digestive health."
Choosing nutrient-dense superfoods like leafy greens and berries is one of the best ways to go.
3. Eat fatty fish
Don't forget healthy fats! While fat may have a bad reputation in the dieting world, it's actually an incredibly important part of a healthy diet. And as it turns out, adding omega 3-rich fatty fish to your diet is one good way to decrease your risk of age-related diseases, Feder says.
"Consuming fatty fish at least twice a week is great for promoting longevity and reducing the risk of disease," he tells us. "Fatty fish is typically high in several vitamins and minerals such as vitamin D, B vitamins, magnesium, potassium, and iodine. These vitamins help with several bodily functions and can help reduce the risk of disease."
The protein in fish is another major benefit. "Fatty fish is high in protein which can support healthy bodyweight, muscle mass, and overall health," Feder notes." Lastly, fatty fish is high in healthy omega 3 fatty acids. These fats are great for supporting heart health, cardiovascular health, brain health, and digestive health." Wins all around!
The bottom line
Ultimately, although many factors contribute to your risk of disease—including some that may be out of your control, like genetics—making healthy choices like these each day is the best way to ensure optimal wellness and longevity. By getting up and moving every day and adding veggies, fruits, and fatty fish to your plate, you'll be doing wonders for your body and brain—and you'll likely feel great, too.
