Healthy Aging: 4 Things You Should Do

Everyone knows by now that eating right, exercising, and shunning smoking and other bad habits increases our chances of having a long and healthy life.

If you're hitting some -- but only some -- of these goals, it's better than nothing. But according to a new study, you're likely missing out on the full benefits that come with living a healthy lifestyle across the board.

In the study, which included 5,100 middle-aged British civil servants, those who engaged in four key behaviors -- not smoking, moderate drinking, exercising regularly, and eating fruits and vegetables daily -- had triple the odds of avoiding disability, chronic disease, or mental health problems over a 16-year period, when compared with people who practiced none of these behaviors.

Each of the four behaviors, practiced on their own, increased the odds of what the researchers termed "successful aging" by 30 percent to 50 percent. When practiced together, however, the behaviors seemed to produce a compound benefit greater than the sum of its parts.

"Individual healthy behaviors are moderately associated with successful aging, but their combined impact is quite substantial," says lead author Séverine Sabia, Ph.D., an epidemiology and public health researcher at University College London, in the UK. "Multiple healthy behaviors appear to increase the chance of reaching old age disease-free and fully functional."

The findings suggest that following a healthy lifestyle is a lot like collecting compound interest on a loan or investment, says Richard Birkel, Ph.D., senior vice president of health at the National Council on Aging, in Washington, D.C.

"By treating our bodies with care and avoiding harmful substances over a long period of time, the health effects are compounded," Birkel says. "Over time, because we are free of disability and illness and have more energy, we are able to live more fully and take on more challenges. ... There seems to be a virtuous chain reaction in which small positives lead to a critical mass of health and well-being."

The idea that healthy behaviors can amplify each other might seem like common sense. (If you exercise daily but eat only fast food, for instance, you're probably not getting maximal results.) But the new research is noteworthy for its scope and its attempt to quantify the benefits of a healthy lifestyle.

The study is among the first of its kind to examine the outcomes associated with combinations of behaviors in midlife, rather than specific health measures (such as body mass index) that reflect those behaviors, says S. Jay Olshansky, Ph.D., a professor of public health at the Center on Aging at the University of Illinois at Chicago.

What's more, the outcomes used in the study were unusually comprehensive. Sabia and her colleagues defined successful aging using five separate dimensions of health: cognitive, mental, physical, respiratory, and cardiovascular. This is a "real strength," Birkel says.

A holistic measure like successful aging "defines a state of being, rather than a set of isolated health outcomes," Birkel adds. "This is, of course, the status we all aspire to as we age -- not just absence of disease or chronic conditions, but having good mental health and being independent and active."

The study, which was published today in the Canadian Medical Association Journal, did have some important limitations. For one, it was an observational study, meaning it shows an association and does not establish a cause-and-effect relationship between the various health behaviors and outcomes.

And given that some of the participants were only 60 years old at the conclusion of the study, it's hard to know whether the findings -- especially those regarding mental functioning -- will remain steady with time, says Clinton Wright, M.D., a neurologist at the University of Miami Miller School of Medicine
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Still, says Birkel, the findings are "very good and reassuring news," and make a strong argument for adopting healthy lifestyle behaviors no matter how old you are.

This article originally appeared on Health.com.

Beans Could Help Control Blood Pressure, Reduce Heart Risks For Diabetes Patients: Study 

Beans really may be a magical fruit -- a new study in the journal Archives of Internal Medicine shows that for Type 2 diabetes patients, the more legumes you eat, the better your glycemic control and the lower your risk of coronary heart disease.

"We know from our previous research that foods low on the glycemic index scale are helpful in lowering blood glucose levels," study researcher Dr. David Jenkins, director of the St. Michael's Hospital's Risk Factor Modification Centre, said in a statement. "But this is the first study of its kind to specially look at legumes' effect on cardiovascular risk factors and find they also have a blood pressure lowering effect in diabetic patients."

The study was funded by the Agricultural Bioproducts Innovation Program, via the Saskatchewan Pulse Growers and the Pulse Research Network (PURENet). The authors have also worked for, been part of, or received grants in the past from a number of agriculture groups and food companies.

Researchers found specifically that eating about a cup a day of legumes (190 grams) -- which include beans, peas and lentils -- is linked with lower blood pressure levels, which is important because "blood pressure is a big contributor to renal failure in these patients," Jenkins said in the statement.

The study included 121 people with Type 2 diabetes, whose measurements -- including blood pressure, blood fat, blood glucose and hemoglobin A1C levels (which determines diabetes control) -- were taken at the start of the study. Then, for three months, some of the participants ate a low-glycemic index diet, as well as one cup more per day of legumes, while others ate a healthy diet with whole-wheat foods to boost their intake of insoluble fiber.

Then, the participants' measurements were taken again at the end of the study period. While the whole-wheat group experienced benefits in blood fat, blood glucose and hemoglobin A1C levels, the legume group experienced benefits in all these groups plus blood pressure.

Legumes are considered very low-glycemic foods. The glycemic index, which was developed by Jenkins, is used to determine the level at which a food will spike blood sugar levels. For example, foods like white bread are high on the glycemic index scale because they cause blood sugar levels to rise; apples and legumes are low on the scale because they tend to stabilize levels.

However, in a related commentary published in the same journal, Marion J. Franz of Nutrition Concepts by Franz Inc. noted that the role of a low-glycemic index on diabetes has been controversial, with some recent studies showing that there may not be a difference in low-glycemic index and high-glycemic index diets in hemoglobin A1C levels.
However, Franz noted, legumes are known to be part of a healthy diet -- the question is just whether legumes seem to have this benefit for diabetes patients because of its low glycemic index status, or because legumes are high in soluble fiber.

Franz wrote:

Nutrition therapy for DM is effective. However, just as there is no 1 medication or insulin regimen appropriate for all persons with DM, there is no 1 nutrition therapy intervention. A variety of nutrition therapy interventions have been shown to be effective. Nutrition education and counseling must be sensitive to the personal needs and cultural preferences of individuals and their ability to make and sustain lifestyle changes.

These findings come out at the same time as a new study in the journal Circulation, showing that more adults in the U.S. are getting their blood pressure levels under control -- 47 percent in 2010, compared with 29 percent a decade ago.

 

What's Your Health Turnoff?

When it comes to standards of health, there are the by-the-book rules, like eating enough servings of fruits and veggies and shooting for 30 minutes of moderate-intensity physical activity five times a week.
Then, there are the rules we adopt as our own, like how it's absolutely imperative to brush your teeth immediately after waking up or that clean hands include manicured fingernails.

Sure, not everyone has the same standards of "health," as one Twitter follower reminded us. But that's what's so fun about sharing our rules. When it comes to dating, one person's deal breaker could be another person's biggest turn on.

For some of us, a health turnoff could be smoking or hitting the vending machine too often. For others, it's a volatile temper or eating meat -- or not eating meat! We put together a list of our biggest health turnoffs, and asked our Twitter followers and Facebook fans to weigh in
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Fall Coffee Drinks: Which Is Best? Calories, Nutrition And More

As New York Magazine recently proclaimed, pumpkin is the new bacon. The newly ubiquitous flavoring is a popular option for the lineup of fall seasonal drinks at national coffeehouses like Starbucks, Dunkin' Donuts and Tim Horton's.

But whether it's a pumpkin latte or a spiced apple cider, these festive drinks can hide fat, sugar and calories amidst the evocative, limited-time flavors. We've listed a few of the most common offenders, all size medium unless otherwise noted, with more sugar than candy bars and enough fat to make a serious dent in your daily allowance.

To combat calorie-laden drinks, the CDC recommends choosing the smallest size, replacing whole milk with skim where appropriate and forgoing the whipped cream. Unfortunately, they recommend skipping flavor syrups (how your pumpkin mocha latte is created) altogether.

Not ready to let go of fall's fab flavors? At least know what you're getting yourself into:

Acupuncture Could Play Role In Treating Parkinson's Symptoms, Study Suggests

Acupuncture may help a wide range of conditions, from chronic obstructive pulmonary disease, to chronic pain, to dry mouth in cancer patients, studies have shown. And it could even help people quit smoking!

Now, in a small new study first reported by Medical News Today, it seems it could also play a role in improving symptoms of Parkinson's disease patients because of its effect on particular regions of the brain.

Specifically, the study, published in the journal CNS Neuroscience & Therapeutics, shows that acupuncture boosts the responses of neurons in brain regions known to be impaired by Parkinson's disease.

"Although more randomized controlled trials on the topic will be needed, this study shows that acupuncture may be helpful in the treatment of symptoms involving PD," the researchers, from Kyung Hee University in Korea, said in the study.

The study included 12 people with Parkinson's disease, as well as 12 people without the condition. Researchers conducted fMRI brain scans on all of them at the start of the study, and then the study participants underwent acupuncture treatments. After the acupuncture, researchers conducted fMRI brain scans on them again.

Researchers found that post-acupuncture, the brain regions of the putamen, caudate, thalamus and substantia nigra all had increased neural activity. These brain regions are known to be affected by Parkinson's disease, they noted.

Office Diet Saboteurs

The Lady Who Lunches 

The bad behavior: Derails your best intentions to eat the salad you brown-bagged

The solution: "It's great to sometimes be spontaneous," says Zied, "but it's also good if you know well in advance which days or how many times a week you want to go out." Maybe you'll vow to bring your lunch Monday, Wednesday and Friday, or only go out to eat on Mondays. If the colleague that's always craving takeout is a good friend, have a standing appointment, or if something comes up and a co-worker just wants to talk, you can be there for them without eating, she says.

You can also probably guess the three or four neighborhood haunts that a co-worker is likely to recommend for a midday meal. "Have a plan of action for what you're going to order so it takes the guesswork out of it," says Zied, whether that's a small soup and half a sandwich at the nearby deli, or a veggie-loaded pizza slice at the Italian joint. Aim for lots of vegetables, whole grains, beans, lean protein and "mindful portions," and you can turn the unexpected lunch into fun and healthy nourishment with good company.

The Free Food Fiend 

The bad behavior: Always has the inside scoop on the catered lunch meetings and is first in line for the leftovers.

The solution: First thing's first: If you like the free things around the office, just plan them into your eating for the day, says Zied. This scenario becomes more problematic, however, if you're not hungry, but the sight of free food makes you want to eat anyway. "Have strategies in place,” says Zied. “Be mindful of when you’re hungry and when you’re not, like mid-afternoon when you’re exhausted and you’re craving more food.” She recommends a strong mint or even brushing your teeth to turn you off from eating more. “Only eat when you’re hungry, and use those tools when you’re not," she says.

 

The Baker 

The bad behavior: Makes tempting treats at home and shares the leftovers in the office. Worst is the baker who takes a polite "No, thank you," as an insult to the chef.

The solution: "You can't let people pressure you to eat things that you might not even love just to make them feel better," says Zied, so don't waste your calories. If even the nicest no just won't do, go for a little white lie. "Say, 'I just had a cookie, but I'll take one and eat it tonight or tomorrow,' so you're not insulting the person, then give it away."

The Candy Dish Pusher 

The bad behavior: Keeps that candy dish fully stocked. Is she trying to torture you?!

The solution: Simply avoid it, even if that means walking the long way around the office to avoid the desk with the tempting bowl. "If that's how you want to use your calories, then plan for those two or three little pieces," says Zied. Otherwise, "maybe you shouldn't walk over there if it's going to call your name." Keeping healthy snacks on-hand can help, too. Try dried or fresh fruit, mixed nuts, whole-grain cereal or even some seltzer with a little fruit juice, she says.

The Sharer 

The bad behavior: Wants to have a treat herself, but only if someone splits it with her.

The solution: "It's okay to allow yourself to have things just because they taste good and they make you feel good," says Zied, "just find a way not to overdose on it." That means, The Sharer is actually onto something, with this self-imposed portion control. But that doesn't mean you have to eat the other half of her giant cookie or bag of chips. Try an excuse you might use on The Baker.

The Party Planner 

The bad behavior: Loves to celebrate, whether it be with birthday cupcakes or Cinco de Mayo homemade guacamole

The solution: It's hard to plan around every birthday, so when a celebration comes up, it's okay to count those treats as part of dinner, says Zied. "Count in your brain, ‘Okay, I had my healthy fats and whole grains, so I'll have some vegetables and lean protein for my dinner,'" she says. If they’re available, indulge in your office snacks from a small plate instead of the serving dishes and stick to one helping. Keeping a drink in one hand can also limit how much you snack, as can popping in a breath mint!

The Food Bully 

The bad behavior: Asks you if you're on a diet and/or rolls her eyes when you won't indulge

The solution: Zied recommends being honest. "I always say I used to weigh 30 pounds more, and so for me it’s about making a choice. I still eat what I like -- including French fries! -- but I don't eat large portions because I know it's more important to me to feel healthier and have more energy." If it's hard to 'fess up about your own trigger foods, try to just let the eye rolls roll off your back, she says. Often, jealousy could be to blame, and misery loves company. "Stay strong," she says.

The Happy Hour Organizer 

The bad behavior: After-work socializing is one thing, but drinks are calories too.

The solution: Alternate alcoholic drinks (which can be surprisingly high in calories) with non-alcoholic drinks, says Zied, and start with the virgin version first. Try a seltzer, then the alcoholic drink you really want, then go back to a seltzer or water. "Having more liquor is going to make you want to eat more, and the more you drink the more you want to drink, so really nurse the alcohol," she recommends. "I'd rather eat than drink my calories, so think about what your goals are.”

The Fancy Coffee Drinker 

The bad behavior: Wants to go out for something chocolaty or topped with whipped cream rather than sipping the office coffee

The solution: There's nothing wrong with going along and getting an unsweetened tea or a water, says Zied, especially if you don't drink coffee (or just say you don't). If your colleague knows you go for a cup of Joe, you can always fib and say you just had a cup.

The Rewarder 

The bad behavior: Caters meetings with cookies or plans a pizza party for completing a big project. Extra tough: The rewarder is often also a boss or manager.

The solution: "Don't feel like you can't participate if you're hungry and if you want to participate," says Zied. It will make you all feel good to enjoy the company -- and the food -- and celebrate your work success. If you want to make sure you don't overdo it, try talking and socializing more. "You can eat less without being noticed," says Zied. "You don't have to feel guilty if you participate, but you can be mindful of how much you're eating and how often you’re letting yourself be lured by the office food."

It's important to keep in mind that every once in a while, you might overdo it in a situation like this. "Food is part of the fun of life, and it's okay to enjoy it -- we're only human!" says Zied. You can cut back a little at dinner that night and get back on track the next day.

10 Office Personalities That May Be Sabotaging Your Diet

"We didn't take the M&M's away. We just made them a little more difficult to get to."

Google's minor change in the kitchen, People & Innovation Lab Manager Jennifer Kurkoski told Wired, has resulted in 3.1 million fewer calories consumed by employees in the New York City office.

M&M's might not be the problem in your office. Maybe it's a free vending machine or a colleague's candy dish or an endless stream of gourmet food trucks outside the building. And while being at the office can provide opportunities to eat healthfully -- think well-planned, brown-bag lunches or no access to the goodies waiting in your fridge at home -- it's not always a bastion of nutrition.

In fact, a number of common office personalities can become real diet saboteurs if you don't take action. We spoke to Elisa Zied, R.D., C.D.N., registered dietitian and founder and president of Zied Health Communications, about some of the most common ones we've encountered, plus how to make sure you don't overdo it.

For many of the following scenarios, she says, a couple of general strategies can help. First, make your own health goals and rules the top priority. "It's important not to feel pressure to eat," says Zied. "You kind of have to be happy with who you are and not let other people influence what you eat just to be cool. We're grown ups!"

Then, plan ahead as much as possible with some go-to excuses you can use as scenarios come up. You can say you had a big breakfast, or you can even say you have a family history of heart disease. Try explaining that with certain foods you feel like if you have one, you'll eat the whole box, says Zied.

Also, plan ahead as much as possible when it comes to what you will actually eat, she says. "The more you plan ahead for what you're going to eat and how often you’re going to eat, the more in control you'll feel, you won't be as rattled by the sudden food that's in your office," she says. "And if you do have it, you can know to cut back at dinner or have a healthier breakfast the next day."

But what about when you are rattled by sudden food in the office or by a spontaneous happy hour invitation?
It's tough to know when you'll feel vulnerable to indulge -- or who will be the personality to rope you in. But there are some times to definitely be on your toes. Stress, like from a looming deadline, can make you particularly vulnerable to craving attacks, says Zied, as can the mid-afternoon when you're dragging and sapped of energy. The sweeter and fattier the food is, the more likely you are to really want it, she adds, but these aren't the foods that will energize you and nourish you to finish out the day at your physical and mental best.

Tell us in the comments: Do you recognize any of these scenarios at your office?