Simple measures can be "extremely effective" in boosting health and reducing the risk of chronic illnesses, even if you're older and your lifestyle until now hasn't been the healthiest. That's the good news from Richard Rivlin, MD, a professor of medicine at Weill Cornell Medical College and attending physician at NewYork-Presbyterian/ Weill Cornell Medical Center.
In the November issue of The American Journal of Clinical Nutrition, Dr. Rivlin reports that his review of the scientific literature (more than 100 studies over the past 20 years) showed proof of the health benefits of simple and realistic lifestyle changes. For example, adults age 65 and older who followed a low-calorie diet and regular exercise and program lowered their risk of cancer by about one-third; those with heart disease who lowered their cholesterol reduced their risk of a future heart attack or other cardiac event by up to 45 percent.
Change your mindset
Before attempting to change your lifestyle, "You have to believe that doing so can help," says Dr. Rivlin. "Too often, older people say, 'Eating right and exercising is good advice for my children and grandchildren, but it's too late for me.' That's simply not true. For example, one study showed that lowering blood pressure through diet and exercise had the most dramatic health benefits for older adults compared with all other age groups, cutting the risk of heart disease by 30 percent in women and 20 percent in men."
Adjust your diet
During menopause, women often gain weight and body fat and lose fat-free mass (muscle and bone). But these changes in body composition composition are not an inevitable part of aging. "You can do a lot to improve and even reverse these harmful changes," Dr. Rivlin stresses.
Start by cutting calories if you're overweight, and pay attention to what you're eating. Choose foods with high-quality protein such as lean meat and fish, poultry, nuts, and legumes; limit your intake of saturated fats; and replace simple sugars (e.g., table sugar, honey, canned fruit) with whole grains and other foods such as oatmeal and sweet potatoes that contain complex carbohydrates and high amounts of fiber.
If you're tempted by high-fat, high-calorie "junk" foods, remind yourself that such foods can cause you to pile on unwanted pounds; you also miss out on important nutrients that you would get from eating more healthful alternatives, such as vegetables and fruits.
Boost your activity level
For maximum health benefits, your exercise program should include aerobic activities, such as walking or jogging; resistance training with light weights or elastic bands; and flexibility exercises such as stretching or yoga, Dr. Rivlin says.
Take advantage of daily opportunities to increase your activity level by breaking established habits. If you're accustomed to driving to work or to the store, try walking instead, or at least park far enough away from your destination that you are compelled to walk a block or two to get there. Similarly, use the stairs instead of the elevator, at least for a couple of floors. Walking up stairs is one of the best exercises you can do for cardiovascular fitness, according to Dr. Rivlin. Walking down stairs is also good because it puts weight on the spine and can help protect bones.
Get medical clearance before starting an exercise program, and work with a professional who is knowledgeable about fitness programs for older adults, Dr. Rivlin advises. "If you have arthritis, consider taking an anti-inflammatory an hour before exercising to make moving around more tolerable. One of the biggest dangers is not doing anything--that's when muscles atrophy and you lose function."
What's more, you get the most benefits by going from no exercise to a little, rather than from a little to a lot. "Instead of looking at the elite athlete who completes a marathon in just over two hours, look at how many complete the marathon, period. That's really amazing," Dr. Rivlin concludes.
WHAT YOU CAN DO
* Remind yourself that you can improve your lifestyle and health at any age.
* Exercise regularly; include cardiovascular activity, weight training, and stretching.
* Cut calories by eating more protein, whole grains, vegetables, and fruits, and avoiding high-fat, high-calorie "junk" foods.
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