Healthy Eating Archive

Inflammaging is chronic, low-grade inflammation throughout the body that occurs with aging. It is believed to accelerate aging and contribute to more than half of all deaths worldwide by driving various age-related diseases such as arthritis, autoimmune conditions, heart disease, cancer, diabetes, and Alzheimer's disease. People can combat inflammaging through healthy lifestyle measures such as exercising, eating healthfully, controlling weight, managing stress, prioritizing sleep, and limiting alcohol and smoking.

Simple, proven strategies to live a longer, healthier life can help people become super-agers, defined as people who reach the age of 70 without any major diseases such as heart disease, cancer, or dementia. These habits include doing strength training to preserve muscle mass, eating a mostly vegetarian diet that provides many healthful nutrients, and prioritizing healthy sleep habits.

A 2025 study found that a high intake of extra-virgin olive oil (EVOO) was linked to a lower risk of heart-related problems, while intake of common olive oil was not. Higher levels of beneficial polyphenols in EVOO may explain the difference.

The gut microbiota contains trillions of microbes, including both good and bad bacteria. Good bacteria help digest food and absorb nutrients, regulate appetite, synthesize vitamins, and support the immune system. When the gut microbiota becomes unbalanced because of an increasing number of bad bacteria, problems can arise. Keeping the gut balanced and healthy involves eating more probiotics (foods containing good bacteria) and prebiotics (foods that help existing good bacteria grow).

The BRAT diet - which stands for bananas, rice, applesauce, and toast - has long been recommended for people coping with diarrhea and vomiting. But adding oatmeal, cooked carrots, skinless chicken, and other bland foods is fine and provides nutrients needed to help people recover. People who have an upset stomach should avoid alcohol, caffeine, dairy products, sugary foods, and foods that are deep-fried, acidic, spicy, or high in fiber. They should also be sure to stay hydrated by drinking water, broth, diluted fruit juice, or weak, decaffeinated tea.

A 2025 study suggests that consuming higher amounts of flavonoids such as berries, apples, oranges, and black tea may promote healthier aging, particularly in women.

Many spices inhibit damaging inflammation that can cause or worsen a variety of chronic diseases. Four beloved holiday spices-cinnamon, cloves, ginger, and turmeric-boast a variety of health benefits, but need to be used liberally to maximize the effects. People can challenge their palates to use more spices all year long by trying new recipes, testing spices in restaurant or ready-made meals, and bringing spice-laden dishes their ancestors once enjoyed to their own tables.

A 2025 study suggests that eating higher amounts of ultra-processed foods such as chips, frozen pizza, cereal, and other prepackaged items high in unhealthy fats, sugar, and sodium is linked to a host of health problems.

Being mindful of how various factors affect blood sugar levels can help people avoid fatigue, curb cravings, boost mood, and manage weight. Blood sugar spikes after people eat carbohydrate-heavy foods, soon dropping again. Eating balanced meals and snacks that include protein, fat, and carbohydrates can maintain more stable blood sugar levels. People can keep blood sugar levels consistent by timing meals, practicing portion control, prioritizing healthy foods, staying active, avoiding smoking, and keeping a food log.

A 2025 study found that eating large amounts of saturated fat raised LDL (andamp;ldquo;bad") cholesterol levels in the body but dietary cholesterol from eggs did not.