Tips for your golden years

Every day, researchers across the globe search for answers to diseases of aging, but you don't have to be a scientist to get a leg up on the aging process.

In fact, Oklahoma Medical Research Foundation physiologist Benjamin Miller said, some of the best methods for preventing diseases of aging are simple: diet and exercise.

But getting people to follow them, said Miller, can prove difficult.

Want to age gracefully? Try these simple tips:

Stay active: Research shows even 30 minutes of exercise and light weight training daily not only helps you avoid packing on the pounds, it also lowers blood pressure, strengthens bones, improves mood and helps maintain muscle mass. And light weight training can improve balance, which can help you avoid falls and injuries.

Stay engaged: Like exercise, staying mentally and socially active can have a slew of long-term brain benefits, as well. “Scientists increasingly believe it is wise to read, work puzzles, play games and socialize to help improve memory,” OMRF Aging and Metabolism Research Program Chair Holly Van Remmen said. “It keeps the brain healthy and perhaps delays the onset of Alzheimer's and other forms of dementia. So grab a good book or head out to a bingo night. It'll be good for you.”

Stay moderate: When it comes to diet, moderation is key. Eating too much can have negative health implications from heart disease to type 2 diabetes and arthritis. But as people age, many find they eat too little. “Over time, your body requires fewer calories, but it needs just as many nutrients,” Van Remmen said. And, she says, don't skimp on protein. Adequate protein — 45 grams of protein for women and 55 grams for men — helps your body maintain muscle mass even when your appetite wanes.