11 registered dietitians share the longevity-boosting lifestyle advice they value most

March is National Nutrition Month, a time when dietitians receive a well-deserved spotlight. This moment of celebration also aligns perfectly with Women’s History Month, as dietetics professionals are largely women. What better way to celebrate this historic month than by asking 11 registered dietitians, whose job it is to provide expert advice and guidance on nutrition and diet to promote health and wellness, to share their keys to living longer?

Here’s how to unlock a healthier year, according to nutrition professionals

1. Prioritize social connection

“Social connection is one of the most important (and least discussed) ways to support longevity,” says Brianna Wieser, RDN, LD, RYT, senior program specialist at MOBE, a health outcomes company focused on ‘whole person lifestyle and medication management. “Studies show that people with strong social ties have a 50% greater chance of survival compared to people with weak ties. In fact, the impact [a lack of] The social connection to longevity is comparable to smoking and alcohol consumption and outweighs the influence of other risk factors such as physical inactivity and obesity.”

2. Establish realistic and sustainable goals

“Whatever you’re trying to improve, make your approach realistic and sustainable. If progress is made in unrealistic and unsustainable ways, you’ll be less likely to maintain that progress in the future,” says Jordan Hill, MCD, RD, CSSD , Lead Registered Dietitian at Top Nutrition Coaching. No one choice will make or break your overall health, according to Hill, who also has a private practice based in Denver, Colorado. “It’s what you consistently do that has the biggest impact,” he says. “Create fun ways to exercise, eat your favorite foods, and foster a supportive community around you. This makes the journey enjoyable and meaningful.”

Experts in this article

  • Asmita Batajoo, RD, clinical dietitian at Kaiser Healthcare in the San Francisco Bay Area
  • Brianna Wieser, RDN, LDN, registered dietitian trained by the Mayo Clinic
  • Dana Melink, RD, Board Certified Specialist in Oncology Nutrition (CSO) and Clinical Dietitian
  • Joan Salge Blake, EdD, RDN, LDN, FAND Joan Salge Blake, EdD, RDN, LDN, FAND is a Registered Dietitian and Clinical Professor at Sargent University of Health and Rehabilitation Sciences in Boston.
  • Jordan Hill, RDN, registered dietitian nutritionist and certified specialist in sports dietetics
  • Krista Wale, RD, LDN, owner of Louisiana Nutrition Associates
  • Kristen Carli, MS, RD, registered dietitian and founder of Camelback Nutrition & Wellness
  • Rhyan Geiger, RD, I am a registered dietitian and online vegan nutrition coach. I am ready to help you transition to a vegan lifestyle and gain confidence in vegan living. I am ready to help you because it was you. I have had my own struggles with…
  • Samina Kalloo, RDN, CDN, Registered Dietitian
  • Sarah Hester, RD, Registered Dietitian in North Carolina.
  • Tina Covone, RD, CDN, Registered Dietitian and Certified Dietitian Nutritionist

3. Eat less processed meat

“The World Health Organization classifies processed meats as group 1 carcinogens, which means there is sufficient evidence to show that these products cause cancer, specifically colon cancer,” says Rhyan Geiger, RDN, founder of Phoenix Vegan Dietitian, a professional platform dedicated to helping people get on board. more plant-based foods in your diet. “Reducing the intake of these meats can decrease exposure to carcinogens and decrease the risk of colon cancer, which can lead to early death.”

4. Do what works for you

“Nutrition is individualized,” says Tina Covone, RD, CDN, who works with veterans in New York state through Veterans Affairs as well as a clinical dietitian at a local community hospital. “What works for someone else may not work for you. What you see on the Internet, TikTok, or in a magazine may not be right for you. It’s best to consult with an expert, such as an RD, to determine the best lifestyle plan for you.

5. Prioritize whole grains

“Prioritize nutrient-dense, antioxidant-rich foods like whole grains,” says Kristen Carli, RD, owner of Camelback Nutrition & Wellness, a private nutrition and media consultancy. “Antioxidants help fight cell damage, protecting against the development of chronic diseases like heart disease, diabetes and cancer. My favorite, often overlooked whole grain is sorghum. Although While most whole grains provide fiber, plant protein, and antioxidants, one serving of sorghum provides 20 percent or more of the daily value of 12 different nutrients. It provides more than twice the protein and fiber of quinoa and more than six times more than rice.If you use sorghum as a whole grain in your burrito bowls or replace it with wheat flour in your favorite baked goods, you’ll get a lot more nutritional bang for your buck.

6. Laugh more

“Laughter really is the best medicine, like research suggests1 which can improve your psychological and physiological health. Laughter produces benefits such as reducing depression, anxiety, and stress,” says Joan Salge Blake, EdD, RDN, LDN, FAND, director of nutrition programs and professor of nutrition at Boston University, author of Nutrition and you, Nutrition and you: Basic concepts for good healthand co-author of Nutrition: from science to you. “When you laugh, you experience physiological benefits such as lower cortisol levels, which can help reduce stress. Chronic stress can increase blood pressure and stroke risk. Laughter can also increase pain tolerance and increase the number of white blood cells, which helps fight inflammation in the body.”

To reap the benefits of laughter, Dr. Salge Blake recommends trying to find humor in your everyday life through humorous podcasts and ending the day with a funny comic.

7. Opt for more vegetables

“Include vegetables in meals and snacks whenever possible, including breakfast,” says Samina Kalloo, RDN, CDN, founder of Samina Kalloo Nutrition. “Vegetables are full of nutrients that can support longevity. Adding a serving with your meals and snacks will help you reach the recommended daily intake of two to three cups. Kalloo loves adding a salad to her eggs and toast in the morning or steamed cauliflower in a morning smoothie.

8. Prioritize stress management

“Prioritizing stress management is one of my top tips for longevity, as chronic stress can affect physical and mental health, increasing the risk of various diseases and reducing life expectancy,” says Krista Wale, RD, LDN, owner of Louisiana Nutrition. associates “Finding effective ways to manage stress, such as meditating or spending time in nature, can help improve overall health and improve quality of life.”

9. Embrace exercise

“Exercise consistently at the same time every day or even a few times a week to make it a habit,” says Asmita Batajoo, RD, a clinical dietitian at Kaiser Healthcare in the San Francisco Bay Area. . “Physical activity is crucial for reducing disease risk, managing stress and staying healthy as we age.”

10. Drink alcohol in moderation

“If you’re going to drink, do it in moderation because drinking alcohol is a risk factor for several types of cancer, as well as liver disease, high blood pressure, and heart disease, to name a few,” says Dana Melink , RD, a board-certified specialist in oncology nutrition (CSO) and clinical dietitian.

11. Don’t forget to prioritize yourself

“As a busy mom, I have to be intentional about feeding myself and not just my kids,” says Sarah Hester, RD. One way to do this is by making sure you eat enough protein by having hand-cooked options. “I keep things like grilled chicken breast and salmon burgers in my freezer,” she adds.

Well+Good articles reference reliable, recent, and solid scientific studies to back up the information we share. You can trust us throughout your wellness journey.

  1. Mora-Ripoll, Ramon. The therapeutic value of laughter in medicine.Alternative therapies in health and medicineflight. 16.6 (2010): 56-64.

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