There is widespread apprehension that as we age, we shall lose our hearing, sight, and balance. We may lose our independence and be confined to spending our “golden years” in a long-term care facility. Not an enticing prospect.

There is no denying that, like the soles of the shoes we wear daily, the cells in our bodies gradually wear out. At the same time, the body’s garbage collection mechanism—the immune system—deteriorates. As a result, dysfunctional cells and proteins start to accumulate in the body and negatively affect many tissues and organs.

While there are no surefire ways to avoid these processes and the afflictions they may cause, there are scientifically supported lifestyle choices and measures that have been found to increase your (and my, we are in this together) chances to stay fit, healthy, and happy to a ripe old age.

A study conducted in Sydney, Australia, revealed that centenarians typically derived 57 to 65 percent of their energy from carbohydrates, 27 to 31 percent from fats, and 12 to 32 percent from proteins. Their diet consisted of rice, wheat, fruits, vegetables, poultry, fish, and legumes, with a moderate intake of red meat. This eating pattern, like the Mediterranean diet, is associated with reduced risks of physical decline and mortality.

These findings suggest that our diets should include plenty of whole grains, root vegetables, legumes, fruits, and vegetables while limiting red meat consumption and mindless snacking. Watch your portion sizes. Eat mindfully. Enjoy a meal with a friend.

An active lifestyle, especially regular exercise, is a significant contributor to successful aging. Swimming, biking, and playing tennis or pickleball are all good. Regular workouts in a gym or walking........

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