Getting older brings with it an abundance of new physical, emotional and mental challenges. Later life can be a time of rest, relaxation and retirement, and a time to enjoy life with one’s spouse, children and grandchildren. It can also be a time to embark on a new adventure, whether it is travel, a new hobby or a fun job.

Aging can also bring with it a lot of anxiety, often because of issues of health and well-being, but also because of significant social and emotional changes, such as the loss of loved ones, isolation after retirement, or boredom and loneliness. The unexpected nature of the aging process often makes people feel nervous and scared. Normal activities like eating, sleeping and exercise may become more difficult or just different as it becomes necessary to adjust your routines for health reasons. New events and big changes in your life may lead to depression, anxiety or loneliness.

The aging process doesn’t have to leave you feeling overwhelmed. The wealth of information and resources available today make it possible for people to manage many aspects of the aging process. Taking care of your body, mind and spirit can help you feel more comfortable as you greet the changes that come with aging. Being informed about matters of nutrition and exercise can make a significant difference in how you feel. Additionally, getting a proper amount of rest and making sure you stay active mentally will markedly increase your ability to enjoy yourself and your golden years.

Most important to aging successfully is your attitude and your willingness to stay active and involved socially. Social connections, whether they come from friends, family, a church community, or a job can help fill your life with love, companionship and meaning. The importance of social involvement and leading an active and involved life cannot be overstated. The connections between healthy living and healthy aging are there, but your ability to enjoy the aging process will depend on your willingness to engage and be active. Being engaged body, mind and spirit will enable you to weather emotional and physical challenges and, more importantly, enjoy yourself. Don’t assume that because you are getting older, you need to sit on the sidelines – get involved and stay involved.

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It seems we’re all trying to find the “magic bullet” that delays the natural aging process. Put an antiaging label on most any product, and it flies off the shelves.

Yet if you’re trying to look your best without going under the knife, a secret ingredient might be right under your nose. Some experts say one answer to aging gracefully can be found in the grocery store — in fruits, vegetables, green tea, and a host of other healthful foods that are rich in antioxidants and other potentially age-deterring compounds.

What Is Aging?

Of course, the signs of aging include not only wrinkles, but also memory loss, decreased brain function, and an increasing risk for chronic diseases such as heart disease, osteoporosis, and cancer. Healthy aging is also defined as living a longer, healthier life. And many studies have documented the link between a healthy diet and prevention of age-related or chronic diseases.

Adopting a healthy lifestyle that includes regular physical activity, adequate rest, avoiding tobacco, and a diet full of healthy foods and beverages can be the best defense against aging.

“Dietary choices are critical to delay the onset of aging and age-related diseases, and the sooner you start, the greater the benefit,” says Susan Moores, RD, a spokesman for the American Dietetic Association.

Antioxidants and Inflammation

Some foods and beverages contain powerful substances called phytonutrients that some believe are capable of unlocking the key to longevity. Phytonutrients, which are members of the antioxidant family, gobble up “free radicals” — oxygen molecules that play a role in the onset of illnesses such as heart disease, cancer, osteoporosis, and Alzheimer’s disease.

As we age, we become more susceptible to the long-term effects of oxidative stress (a condition where the body basically has too many free radicals) and inflammation on the cellular level. The theory is that antioxidants and other age-defying compounds help cells ward off damage from free radicals and minimize the impact of aging.

Beyond antioxidants, some other compounds in foods can affect aging. They can be classified according to their impact on inflammation at the cellular level, experts say.

“All foods fit into three categories: pro-inflammatory, neutral, or anti-inflammatory,” says dermatologist and best-selling author, Nicholas Perricone, MD.

Perricone says you can help to slow aging at the cellular level by choosing foods that are anti-inflammatory and rich in antioxidants.

“Age-related changes may be reversed by consuming foods and beverages that are rich in a variety of compounds, including antioxidants, and are anti-inflammatory, such as cold-water fish and richly colored fruits and vegetables,” he says.

On the other hand, foods classified as pro-inflammatory can accelerate aging, Perricone says.

If “we eat large amounts of saturated or trans fatty acids, sugars, and starches, insulin levels surge and trigger an anti-inflammatory response and accelerate the aging process,” says Perricone.

While the benefits to eating healthy are many, Perricone notes that diet is certainly not the only factor that affects the aging process.

“Stress, hormones, ultraviolet light, and a weakened immune system also contribute to aging,” he says.

Still, making smart lifestyle choices are within your control, and are among the best things you can do to help prevent disease and retard aging.

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