A big part of aging really is all in your head. As cliche as it may sound, nonagenarians prove you are only as old as you feel. A positive mindset can help you manage stress, which in turn can protect your health. “I’ve been active all my life. I spend no time thinking what I can’t do … When you wake up in the morning, know that it’s going to be the best day of your life,” Porchon-Lynch said last year. The oldest serving nurse in the U.S. is also in her 90s and still is pursuing her passion by helping people, which she says has brought her lifelong joy.
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aging
Healthy Living – 2nd of 12 Best Foods for Healthy Skin
#2 Avocados
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin. Getting enough of these fats is essential to keep skin flexible and moisturized. . . . Preliminary evidence also shows that avocados contain compounds that may protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging.
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Longevity Tip ~ Pack the Nutrients
When you get older, your body begins to need fewer calories, but you need just as many nutrients. Nutrient-dense foods pack a lot of vitamins, minerals, and other nutrients your body needs into a small amount of calories.
Eat more of these nutrient-dense foods
Older adults, along with other Americans, are advised to “eat from the rainbow” of foods rich in nutrients, like these:
fruits and vegetables (choose a range of types with vibrant colors)
whole grains, like oatmeal, whole-wheat bread, and brown rice
fat-free or low-fat milk and cheese, or soy or rice milk that is fortified with vitamin D and calcium
seafood, lean meats, poultry, and eggs
beans, nuts, and seeds
Longevity Tip ~ Are You Getting Enough Protein?
Power up with protein
Most people probably get enough protein through their regular diet, but be mindful of protein intake when you’re doing weight training, as your body uses the components of dietary protein to build muscle. A 2015 study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams of protein per kilogram of body weight for older adults who do weight training.For example, a 175-pound man would need about 79 to 103 grams a day. If possible, divide your protein intake equally among your daily meals to maximize the body’s ability to create muscle, says Vijay Daryanani, a personal trainer with Harvard-affiliated Spaulding Outpatient Center. Also, consume about 20 to 40 of those daily grams after a workout to help with muscle repair.
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Longevity Tip
Plenty of research suggests that eating healthy foods can help extend your life and improve your health. Studies reveal that a healthy diet can help you sidestep ailments that plague people more as they age, including heart disease, hypertension, cancer, and cataracts.
There is no shortage of new and conflicting advice on diet and nutrition. Stick to the basics with more broad-based changes, such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories in and calories out.
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