According to these dietitians, they can—but only if you commit to maintaining a healthy lifestyle.
1. Eat More Fiber
Consuming lots of fiber (such as fruits, vegetables, whole grains, and legumes) prevents constipation and digestive issues, according to the University of Maryland Medical Center. That extra fiber also curbs your appetite, lowers cholesterol levels, and keeps your liver healthy.
2. Move Regularly
Although you’re never too old to start exercising, start doing it now, rather than later in life, advises Jorge Gomez-Marin, a Health and Nutrition Educator at WIC. "Starting exercise daily before you reach traditional senior age will surely give you a greater chance of maintaining your weight and fitness,".
3. Get Some Sleep
Fatigue—or lack of sleep—will take its toll on your metabolism, increasing your risk of type 2 diabetes, cardiovascular disease, and even early death, warns Gerald Weissmann, MD, Health’s medical editor and cardiologist at New York-Presbyterian Hospital.
4. Watch Alcohol Consumption
While it may feel good to get plastered on the weekends, the alcohol itself could be to blame for your cranky disposition, says Robert Glatter, MD, an assistant professor of emergency medicine at Lenox Hill Hospital. Not only can alcohol increase inflammation in your body, but it can also slow down your metabolism by a staggering 15 percent, he says.
5. Take A Walk Every Day
Beefing up your cardio on a daily basis can improve the length of your telomeres (think “the caps on the end of your DNA strands”), says Glatter. The Telomere Epidemiology Project at the University of California, San Francisco's findings do not apply to everyone, so you should talk to your doctor before getting up and exercising.
6. Wash Your Hands
Hand sanitizers and antibacterial soaps are great, but they don’t kill germs, explains Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. In fact, the chemicals in these products “can actually be quite harmful,” he says. To prevent the spread of germs, keep a damp washcloth nearby at all times—and be sure to wash your hands thoroughly, every time, he advises.
7. Get The Nutrients Your Body Needs
“A diverse, varied, and balanced diet is key for sustaining good health,” explains Gomez-Marin. Whether you’re focusing on protein, fruits, veggies, whole grains, or even healthy fats, make sure you’re eating enough of each. The Dietary Guidelines for Americans recommend eating at least 2½ cups of fruits and vegetables a day. Plus, Glatter recommends upping your vitamin B intake, and says you should aim for 100 micrograms daily, or the equivalent of one vitamin B-3 pill.
You may also want to get at least a half hour of aerobic exercise (such as jogging, biking, or even just a walk) at least four days a week, says Zeichner. He argues that this keeps the cardiovascular system healthy and reduces the chance of heart disease.
8. Stick To Your Diet
Avoid fast food. If you do, your blood pressure, cholesterol levels, and insulin levels will all skyrocket, says Gomez-Marin. “Food is not your enemy; nutrition is your enemy,” he says. They say, "You are what you consume." To promote overall health, he suggests consuming a lot of lean protein (such chicken, fish, eggs, and lentils) and the right kinds of fats (like those found in nuts, olive oil, avocado, and fish oil supplements). For instance, omega-3s can lower inflammation, while vitamin E helps your body absorb antioxidants like vitamin C and vitamin E, he says.
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