When people reach a certain age, they often think it’s too late to make changes in their lives that will make a noticeable difference. It’s like they think they have a “best before date” stamped on their foreheads.
But what if you didn’t have an age… didn’t know how old you were? Would that make a difference?
One of my favorite stories is the one of Geraldine Shepherd. She never performed a lick of exercise until she was nearing 60 years of age. Then she became active and started going to the gym. At the same time, she began avoiding foods like beef, processed carbs, foods with preservatives, junk food and sweets.
And guess what happened?
She became extremely well fit. But she didn’t stop there.
At the age of 71, she started training to compete as a body builder. Now she is 89 years old, and holds a Guinness world record for oldest female competitive bodybuilder.
Geraldine went from being “a well-padded school secretary and slug” (her own words) in her late 50’s, to a vivacious bodybuilding grandma in her 80’s.
“Age is nothing but a number,” she says. “Being out of shape as we age truly is merely an option – NOT a mandate!”
Geraldine is a perfect example of how it is never too late to start making meaningful changes in your life, and stick with them.
⏳You’re Never too Old to Extend Your Life
Now I’m not suggesting you head out to the gym and become a bodybuilder. But there are things you can begin doing immediately to add healthy years to your life.
You already know that adding more activity to your days is the first step. As a matter of fact, if you start walking every day, that is the very first step that starts you along the way!
And there are also many fun activities you can become involved in. Golf lessons, dance classes, tai chi, water aerobics, or even a local SilverSneakers program – which are generally offered at no cost with certain Medicare Advantage plans.
If you are a “normal weight” person, more physical activity can help you add up seven years of life. And you can extend your life by as much as four years if you are overweight or obese.
So keep moving!
🕰️Foods that Add Years to Your Life
A 2022 study found that starting to eat healthy at the age of 20 could increase a woman’s lifespan by just over 10 years, and a man’s lifespan by 13 years. But you’re probably not 20 years old. So let me add the really good news.
- At 60, healthy eating can add 8 to 9 more years of life.
- And at 80, you can still gain 3 to 4 years or more.
I think that’s pretty amazing.
The diets that add the most years to life are those that focus on eating more fruits, veggies, legumes and nuts; and eating less red and processed meat. And, of course, processed and sugary foods are never a good idea.
Fill your plate with veggies. Choose from all colors of the rainbow. You might sauté some broccoli with carrots, baby corn, red bell pepper and yellow onion in a little extra virgin olive oil. Bake a casserole with a mix of veggies like zucchini, red potatoes, carrots, purple onion and green peppers. There are a lot of great ways to mix and match for the greatest variety of color. Buy organic whenever possible.
Add your protein. Opt for plant-based proteins like beans, nuts or seeds on most days of the week. But it’s okay to enjoy wild-caught seafood a few times a week. Just try to avoid high mercury options like tuna, yellowtail, sea bass and bluefin. And the occasional grass-fed meat or pasture raised poultry is okay in moderation.
Spice it up. Garlic is great for your circulation. Turmeric, the spice that’s used to make Indian curry, contains a natural anti-inflammatory called curcumin. But there is no shortage of herbs and spices available. You’ve got cayenne pepper, cilantro, cumin, ginger, parsley and so much more! Use them liberally.
More fruit, less sugar. Once the dinner plates are cleared, enjoy a fruity dessert. It can be as simple as an apple or a pear – or both. It can be a citrus salad, a melon salad or a kiwi and banana salad. Or maybe something more complex, like a mango sorbet or stewed apples with cinnamon and ginger.
Making small changes like these today, can make big differences tomorrow!
SOURCES:
Moore SC, Patel AV, Matthews CE, Berrington de Gonzalez A, Park Y, Katki HA, Linet MS, Weiderpass E, Visvanathan K, Helzlsouer KJ, Thun M, Gapstur SM, Hartge P, Lee IM. Leisure time physical activity of moderate to vigorous intensity and mortality: a large pooled cohort analysis. PLoS Med. 2012;9(11):e1001335.
Exercise can add years to your life. Harvard Health Publishing. © 2022 by The President and Fellows of Harvard College.
Fadnes LT, Økland JM, Haaland ØA, Johansson KA. Estimating impact of food choices on life expectancy: A modeling study. PLoS Med. 2022 Feb 8;19(2):e1003889.
