Research about the effects of diet on our bodies continues to show that as Euell Gibbons famously said; “you are what you eat”. Like many of you reading this post, I am concerned about living well until the very end of my life. I have become convinced that diet and exercise are the “holy grail” of living well and continuing to think well as I age.
So what does the medical research say about what to eat and what to avoid? With the caveat that recommendations continue to change and that big dietary changes should be discussed with your doctor before embarking on a significant lifestyle change. Consider the following: Research continues to support the findings that high fat and high glucose diets appear to be associated with increased risk of dementia.
Further, studies point to simple and refined sugars as contributors to high cholesterol and triglycerides and negative effects on our body’s insulin and blood sugar. Eat lots of fresh fruit and vegetables. In order to avoid chemicals, excess salt, excess sugars, and trans fats – consider limiting or eliminating processed foods. Limit intake of red meats and avoid cold cuts and other processed meats. Limit/Avoid foods with high gluten content, fried foods, and margarine. Choose wild fish when possible. Getting your omega3 fatty acids from fish rather than supplements is preferable. Avoid charring foods when cooking. Nuts and seeds- particularly walnuts and almonds appear to be important to good health.
Make sure your Vitamin D levels are well within the normal range – check with your doctor about supplementing your diet if your levels are low. Many adults are Vitamin D deficient and may be at increased risks of certain cancers and issues with brain functioning. While milk is generally fortified with Vit. D, many foods made from milk, like cheese and ice cream are not. Outdoor (not indoor) sunshine is important, too.
Drink enough water and avoid sodas and artificial sweeteners. Ensure adequate protein, but don’t overdo it. Moderate egg consumption is good for most people. Moderate caffeine intake may have good effects on the brain. Try to avoid eating withing 3 hours of going to bed and try – if medically able – to allow 12 hours to elapse since your last food intake before bed and your first morning meal. Eat better, feel better, think better!