Open this photo in gallery:Illustration by Drew ShannonThere is widespread apprehension that as we age, we lose our hearing, sight and balance. We lose our independence and are confined to spend our “golden years” in a long-term care facility. Not an enticing prospect.There is no denying that like the soles of the shoes we wear daily, the cells in our bodies gradually wear out. At the same time the body’s garbage collection mechanism – the immune system – deteriorates. As a result, dysfunctional cells and proteins start to accumulate in the body and affect negatively many tissues and organs.While there are no surefire ways to avoid these processes and the afflictions they may cause, there are scientifically supported lifestyle choices and measures that have been found to increase your (and my, we are in this together) chances to stay fit, healthy and happy to a ripe old age.Healthy aging and longevity are modulated by a lucky combination of genetic and non-genetic factors. Studies have demonstrated that about 25 per cent of the variation in human longevity is due to genetic factors. [1, 2]. And, of course, luck also plays a role. Keeping that in mind, let us to look at factors we can control.A diverse dietA study conducted in Sydney, Australia, revealed centenarians typically derived 57 to 65 per cent of their energy from carbohydrates, 27 to 31 per cent from fats, and 12 to 32 per cent from proteins. Their diet consisted of rice, wheat, fruits, vegetables, poultry, fish, and legumes, with a moderate intake of red meat [3]. This eating pattern, like the Mediterranean diet, is associated with reduced risks of physical decline and mortality [4].Most centenarians also chose a low-salt diet. Those who favoured salty foods or added extra salt to their meals had a 3.6 times higher risk of impaired physical function compared to those who didn’t have a salt preference.These findings suggest that our diets should include plenty of whole grains, root vegetables, beans, legumes, fruits and vegetables, while limiting red meat consumption, sweets, sodas, refined grains such as white bread or rice, fried foods, fast food, and mindless snacking. Choose lean poultry, fish, and plant-based proteins. Also, be mindful of portion sizes.How you eat also matters. Eating should engage the parasympathetic nervous system, focusing on “rest and digest.” Don’t drive and eat or eat while on the phone. Sit down, breathe, and smell your food. Eat mindfully. Enjoy a meal with a friend.Keep your face always toward the sunshine – and shadows will fall behind you.—