Nutrition is a major part of longevity, and the need to maintain a healthy diet is substantial; also a little exercise really helps in maintaining a healthy body. Here Tina Donvito, Reader’s Digest, reflects on things you need to know to slow down aging:

“You may not be able to turn back time, but you can alter the effects of time on your body. It really is possible to slow physical and mental aging: Research has shown that people the same chronological age may have a different “biological age.” In one Duke University study, nearly 1,000 participants of the same age were examined for cognitive abilities, cardiovascular health, and other markers of fitness at three different ages: 26, 32, and 38. The researchers plotted the slope of each individual’s biomarkers and discovered that they didn’t all decline at the same rate. Some, in fact, had no slope at all, meaning they weren’t aging! At 38 years old, these volunteers had biological ages that ranged anywhere from younger than 30 to nearly 60 years old.

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What this means for you is that factors other than genetics can influence the rate you’ll age, the study authors said on Duke’s website. Many of these are within your control, so read on to find out how to slow your pace of aging. Also, don’t fall for 8 aging myths everyone needs to stop believing.

Whole Foods

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Experts agree the best diet for preventing age-related damage and disease starts with whole, natural foods. “A healthy diet includes fewer processed foods without added sugars, fats, and salt,” Dr. Epstein says. Avoiding unhealthy sugar and fats can help prevent inflammation, diabetes, and heart disease. Among the foods anti-aging experts eat every day—here’s a list—he recommends “whole grains, such as whole wheat and brown rice; lean meats and fish, poultry, and eggs; beans, peas, and legumes; and five or more servings of fruits and vegetables a day.” Studies reveal that eating whole foods boosts your body’s supply of nutrients that keep cells healthy, reduce inflammation, and reduce the risk of major chronic diseases associated with age.

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Other research has found that proper nutrients also help keep the brain functioning better longer. “Like so many aspects of our body, what we eat also affects the mind,” says Jyotir Jani, MD, primary care physician with Piedmont Healthcare. “Eating food that is natural, home-cooked with love, and limiting red meat help keep the brain sharper.”

Eating more Plants

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Adding more plant foods to her diet is one of Christie Brinkley’s age-defying secrets to make 65 look like 34—here are the rest. “Following a plant-based diet—or one that emphasizes foods like fruits, vegetables, and whole grains—can support healthy aging by providing important nutrients to brain and body health,” says Abby Sauer, MPH, RD, a registered dietitian with Abbott. “However, plant-based doesn’t have to mean plant-exclusive. Other foods like eggs, low or reduced-fat dairy, and seafood can also contribute important nutrients.” The Mediterranean diet, which includes some animal products, is a great example of a plant-based diet, she says. “Research suggests it may lead to lower cholesterol and triglycerides, and a lower risk of heart disease and other health conditions.”

Staying Hydrated

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As you get older, your kidneys will work less efficiently, you may not be as sensitive to thirst signals, and you may take medications that lower your body’s fluids—altogether, this helps explain why the elderly are more prone to dehydration. In a vicious cycle, dehydration derails the normal function of vital systems in your body and even cause dementia-like confusion. Because of these risks, “it’s especially important to stay hydrated as we age,” Sauer says. “Water is critical as it makes up about 60 percent of adults’ body weight, and our bodies need water for important functions such as regulating body temperature, maintaining healthy skin and joints, digesting food, and removing waste.” To keep these systems working better longer, drink even if you aren’t thirsty, and consume foods with high water content, such as fruits, vegetables, and soups, she says. Not drinking enough water is just one of the 22 habits that are making you age faster.

Reducing Stress

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Chronic stress causes a lot of problems, from wrecking your sleep to increasing your risk of heart disease. In a landmark study, stress was shown to shorten telomeres, the DNA protective caps that help keep cells thriving; people with the highest stress levels had shorter telomeres—it was as if these people were a decade older than people in the lowest stress category, say the study authors. But the good news is that you can lengthen your telomeres by reducing your stress: In one study, women who practiced meditation had longer telomeres than those who didn’t. Meditation may help focus the mind, which is also associated with better cognitive functioning. “Increased stress makes us distracted, frustrated, and unable to focus,” Dr. Jani says. “Regular meditation that focuses on breathing or spirituality for 15 minutes per day can have profound effects on improving the concentration ability of the mind.” Here are some mini-meditations to get you started.”

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