Some of us have been trained to believe that with age comes illness and bad health. In some cases it does, but it doesn’t have to. You might be surprised to know that the key to a healthier longer life is as simple as eating right and exercising more.

According to Jeffrey Blumberg, PhD, professor at the Friedman School of Nutrition Science and Policy at Tufts University "Aging is often associated with the development of one or more chronic diseases, but it doesn't have to be that way." The bottom line is that your risk for disease and disability increases with inadequate physical activity, genetic susceptibility, and poor diet. We may not be able to alter genetic susceptibility, but we certainly have control over our diet and exercise.

Well, all that’s good news but the question is what type of ‘crazy’ diet do we have to follow to stay healthy into our golden years? Let’s take a look at what the experts are saying about adopting a simple and healthy diet and what foods to avoid.

According to Elizabeth M. Ward, MS of Webmd.com, it might just be as simple as adding a list of healthier foods high in antioxidants to our diet as well as decreasing our caloric intake. She states “aging is something we are all doing but we may have more control than we think, “perhaps by combining a diet rich in "anti-aging" foods with fewer calories overall it may help us age better -- and live longer.”

So, what's the best eating plan for preventing, delay, or minimizing the conditions associated with aging, including inflamed joints, flagging memory, and failing eyesight?

"The most beneficial diets rely heavily on fresh vegetables, fruits, and legumes -- foods that are naturally lower in calories and packed with nutrients," says Bradley Willcox, MD, MPH, co-author of The Okinawa Diet Plan and professor of geriatrics at the University of Hawaii.

Experts suspect the antioxidant compounds found in produce, legumes, and whole grains are largely responsible for holding back the march of time.

So, antioxidants are where it’s at! Well, yes and no, according to Elizabeth M. Ward “antioxidants generate a lot of buzz when it comes to longevity, but aging well takes more. You must optimize a myriad of beneficial nutrients, including protein, calcium, and vitamin D, and minimize detrimental dietary components including saturated and trans fats.” According to Dr. Oz author and leading health expert you may want to consider more than just what you eat. Dr. Oz recommends focusing on five things to slow down the aging process:

1. Food

2. Exercise

3. Meditate

4. Sleep and Sex

5. Vitamins

Dr. Lam in collaboration with Dorine Tan, RD, MPH, ABAAHP a clinical dietician, created an anti-aging food pyramid to help educate individuals on what changes you should make in your diet to slow down the aging process.

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The bottom line is, add more fruits and vegetables, increase your exercise, decrease your stress and avoid processed foods and additives and you are likely to live a long and healthy life!

Stay Well and Healthy,

Michelle