Old age is a consequence of civilization; it is seen seldom in primitive societies and very rarely seen in wild animals. Although in this century the average life span of women and men has increased by 30% since the onset of industrialization and by over 300% since Neolithic times, we don't exactly know how or why aging occurs. We do know that aging is a function of cells ceasing to divide.
Many of the precautions against premature death are well known: wear seat belts; eat a low fat, high fiber, high complex- carbohydrate diet with plenty of fresh fruits and vegetables; get regular, moderate, exercise; get enough sleep; love yourself and your friends; do work that makes you happy; don't do drugs. It is worth repeating the low fat part: low fat.
Tufts University researchers have updated their Food Guide Pyramid for Older Adults to correspond with the new USDA food pyramid, now known as MyPyramid. The Tufts version is specifically designed for older adults and has changed in appearance and content. The Modified MyPyramid for Older Adults continues to emphasize nutrient-dense food choices and the importance of fluid balance, but has added additional guidance about forms of foods that could best meet the unique needs of older adults and about the importance of regular physical activity.
Source: http://nutrition.tufts.edu/docs/pdf/releases/ModifiedMyPyramid.pdf
The Modified MyPyramid for Older Adults will be published in the January 2008 issue of the Journal of Nutrition. Added to the new pyramid is a foundation depicting physical activities characteristic of older adults, such as walking, yard work and swimming. "Regular physical activity is linked to reduced risk of chronic disease and lower body weights. Government statistics indicate that obesity in adults 70 years and older has been increasing. Physical activity is one way to avoid weight gain in later years and its adverse consequences," says Lichtenstein, also the Stanley N. Gershoff Professor at Tufts University's Friedman School of Nutrition Science and Policy. "In addition, regular physical activity can improve quality of life for older adults."
Given the general trend in soil mineral depletion with the advent of mechanized farming and pesticide use, it may well be advisable to take a basic vitamin/mineral supplement. It is especially important for vegetarians to supplement B12. All of us will benefit from consuming antioxidants (which protect against excessive free radical damage) such as the fat-soluble vitamins A, E, and C; and the micronutrients zinc and selenium -- both co- factors in enzymes which break down by-products of peroxidation (cellular oxygen damage). All of the above (except B12) may be automatically accomplished by a diet rich in fresh fruits and vegetables. Organic produce is preferable, especially for root crops such as carrots, onions and potatoes, which sit in the soil to grow. Avoid all forms of animal fat (there's just nothing good about it) except fresh fish oil, which has been shown to significantly reduce inflammation and the damage incurred by tissue irritation.
New food pyramid for aging
