And these play a bigger role than you may think in warding off chronic diseases and increasing longevity.

Fill Up on Fiber

Fiber does morethan keep you regular.

The most protection was seen when people ate 25-29 g of fiber per day.

Unfortunately, most Americans only get 11-15 g.

Fiber also lengthens telomeres.

Telomeres are DNA-protein structures found at both ends of chromosomes.

They protect our genes and fight off diseases.

To simplify, longer telomeres mean a longer life and shorter telomeres are associated with a shorter lifespan.

How do you get the recommended amount of fiber each day?

Try getting 8-10 g of fiber per meal.

One cup of cooked oatmeal for breakfast has 4 g of fiber, per theU.S.

Pair that with fruit, like raspberries1 cup has 8 g of fiber, according to theUSDAor diced apples.

Be sure to include carbs at lunch and dinner.

Make half your plate colorful vegetables and a quarter of your platewhole grains.

“As telomeres get shorter, our cells can’t do their jobs properly causing the cells to age.

Focus on food first to get omega-3s, rather than going right to a supplement.

Have salmon for dinner once a week.

Sprinkle flax or chia seeds into oatmeal, yogurt or smoothies, and snack on walnuts or pecans.

Stop Fad Dieting

If you spent your 20s dieting, there is no better time than now to stop.

This is called yo-yo dietingor, in the scientific world, “weight cycling.”

“Overall, yo-yo dieting tends to lead to a higher weight.

Yo-yo dieting and weight cycling can also lead to a slower metabolism.”

“Whatever dietary changes you make, adapt them, not just on weekends.

Not just when your class reunion is coming up.

One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of liquor.

And there has been an increase in younger people dying from the disease.

According to the2020-2025 Dietary Guidelines, the recommendation for calcium from ages 31-50 is 1,000 milligrams per day.

“But skipping breakfast often sets you up for sugar cravings and overeating later in the day.

Eating breakfastwill also increase the chances of getting all the nutrients you need.

Fill most of your plate withnon-starchy vegetablesand add protein and whole grains on the side.

This is exactly how people in theBlue Zoneseatthe five regions of the world where people live the longest.

They also stay social, physically active and keep stress low.

Try swapping meat for beans a few times a week.

“Beans are rich in polyphenols, antioxidants that may help decrease inflammation, cancer risk and aging.

Glucosinolates give them their unique flavor and smell and may help prevent cancer from forming and/or spreading.”

Work with Your Hormones, Not Against Them

“Eat for your hormones!”

says registered dietitian and certified aromatherapistAmanda Liptak, RDN, CA.

So, aim for nutrient-rich, mood-boosting foods high in omega-3 fatty acids and vitamin B6.

you’re able to find them in salmon, whole eggs, walnuts and flax.

So while your metabolism doesn’t “break,” it does slow because you lose muscle.

The less muscle you have, the fewer calories you burn at rest.

Add strength training to your routine 2-4 times per week to build muscle.

And set aside your fears of becoming bulky as you add muscle.

Instead, you will burn fat, get lean and boost your metabolism.

Strength training helps people lose weightandmaintain the weight loss.

“Create an exercise routine you enjoy,” recommends Anzlovar.

Finally, don’t forget to eat enough protein to support muscle growth.

The Bottom Line

Aging is inevitable.

And no matter what age you are, it’s never too late to start.