As you might suspect, it’s our regular, daily habits that impact our health the most, including our lifespan. It's what we do regularly that matters more than sporadically going on a diet, participating in Dry January once a year or committing to regular workouts for a few weeks only to return to a sedentary lifestyle when motivation runs out.
Maybe you know you need to make some changes for the sake of your health but aren’t sure where to start. It can be overwhelming to try to make drastic diet and lifestyle changes all at once. If you’re 50 or older and want to start living your healthiest life ever, Dr. Gowri Reddy Rocco, MD, MS , a longevity expert and founder of Optimum Wellness and Longevity Inc, offers one change to start with. Doing so could add years to your life.
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The One Habit a Longevity Expert Wants Everyone 50 and Older to Stop
If you’re 50 or older and want to get serious about living a healthy lifestyle, Dr. Rocco says that minimizing sugar and alcohol consumption is crucial. “Excessive sugar and alcohol consumption is one of the worst habits for longevity because it causes high inflammation levels that decay the body and negatively impacts overall health,” she says.
Dr. Rocco explains that a diet high in ultra-processed foods full of added sugar can cause insulin resistance , which can lead to type 2 diabetes . “ Research has found that high sugar feeds cancer cells to grow, contributes to higher risks of Alzheimer's disease, heart disease , high blood pressure and obesity,” she says. Scientific research shows that replacing foods high in added sugar with nutrient-rich foods can increase life expectancy by 10 years—that’s major!
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This is because foods high in added sugar tend to have little nutrient value and can cause inflammation in the body, as Dr. Rocco explained. In contrast, nutrient-rich foods lower inflammation and therefore lower the risk for chronic diseases that can shorten lifespan.
In terms of why minimizing alcohol is important for longevity, Dr. Rocco says excessive alcohol and binge drinking leads to an increased risk of chronic diseases, including Alzheimer’s disease , heart disease, high blood pressure and obesity . This is especially pertinent considering that alcohol use among adults 50 and older is increasing. According to a national survey, an estimated 20% of adults between 60 and 64 and about 10% of adults over age 65 report current binge drinking.
“The good news is that eating a low-sugar, low-processed-foods diet, drinking alcohol minimally [less than 6oz./day] and eating whole foods can greatly reduce these issues,” Dr. Rocco says, emphasizing that it’s never too late to make healthy changes to your diet.
Why It’s Never Too Late To Make Healthy Changes to Your Diet
It can be hard to change habits that have been in place for decades and if you’re 50 or older, you may believe it’s too late to take charge of your health so you might as well eat and drink whatever you want. But Dr. Rocco says it’s never too late to take charge of your health. “The body has an amazing ability to heal and regenerate. Quitting or reducing alcohol consumption can improve brain function, liver health and overall longevity,” she says.
Dr. Rocco explains that the liver regenerates every 90 to 120 days. “Cutting out highly processed food groups and processed sugar dramatically improves liver, kidney, heart and brain function. Both sugar and alcohol are addictive and minimizing both improves longevity,” she says.
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When making healthy changes to your diet and lifestyle, Dr. Rocco says that seeking support can be hugely beneficial. Join Facebook groups where members share healthy recipes. Tell your family members and friends about your health goals so they can suggest plans that support them, such as meeting for dinner at a restaurant with plenty of plant-based options instead of a wine bar.
Dr. Rocco says it’s also important to plan ahead and have healthy alternatives on hand. If you know you’re going to crave something sugary after dinner, what can you stock in your fridge that will meet this craving in a healthy way? If you are used to unwinding with an alcoholic beverage in the evening, what alcohol-free wines, zero-proof spirits, or N/A beers can you enjoy instead? ( Boisson is a great place to shop online for these types of drinks.)
She also says that it’s important to set realistic goals. If it feels overwhelming for you to cut out sugar and alcohol entirely, could you start by reducing your intake in increments? Last, Dr. Rocco says to stay positive. “Focus on the benefits of quitting and keep a positive mindset,” she says.
It’s absolutely possible to tweak your dietary habits to be healthier, no matter how old you are. Over time, your healthy habits will be ingrained and you won’t even have to think about them. And that’s the key to living a longevity-focused lifestyle.
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