“Your liver doesn’t age in the same way kidneys age or your brain ages,” says Anna S. Lok, M.D., director of clinical hepatology at the University of Michigan. “The liver is robust and, in

most cases, there’s very minimal decline with aging.” “As long as you catch it early,” agrees Tapper, “the liver can recover. I’ve had patients in their 50s who were close to death because

of liver disease, and they made the necessary lifestyle changes. There’s no magic pill I can give them, but through hard work, they’re able to extend the warranty on their livers by many

years.” 1. GET A LIVER TEST. Since the early stages of liver disease have few or no symptoms, you may not know your liver is sick until it is badly damaged. If you drink, even if it’s just

important to be your own health advocate and be vocal about whether you should get a liver panel. The more you share with your doctor, the better. “Are you taking nutritional supplements?”

Lok says. “Some people believe taking more supplements will counteract alcohol and drugs, but some supplements can be just as dangerous, if not more so, to your liver.” 2. PUT SOME COLOR

BACK IN YOUR DIET. Pasta, bread and rice are delicious, but studies have found that limiting refined carbs, simple sugars and processed foods is paramount in the defense against fatty liver.

“Carbs and sugars stress the liver,” Tapper says. “You don’t have to completely cut them out, but in general, make a goal of getting less white stuff on your plate.” Cruciferous vegetables,

including broccoli, cabbage, Brussels sprouts and cauliflower, are high in an inflammation-fighting compound that research suggests may help to decrease fat in the liver. Dark berries,

including blueberries, raspberries and cranberries, are loaded with antioxidants called polyphenols, which several recent animal studies suggest might reduce liver fibrosis and manage

age-related liver disease. 3. GET A MOVE ON. People with MASLD — even those who aren’t overweight — are able to improve their early-stage liver disease through exercise. Try a

combination of strength training — at least two sessions — and 150 minutes of moderate aerobic activity per week (that’s a half hour of brisk walking or bicycling five days a week),

which studies show can significantly reduce liver fat. 4. HAVE THAT SECOND (OR THIRD) CUP OF COFFEE. “We do not know exactly how,” Lok says, “but many studies found that drinking three or

more cups of coffee each day decreases the growth of scar tissue in the liver and may reduce the risk of liver cancer.” It may also reduce the severity of MASLD in overweight people with

diabetes. If you avoid caffeine, decaf has been shown to protect the liver. DIABETES It’s scary, deadly and often silent. Nearly a third of us will develop glucose intolerance, a.k.a.

diabetes Nearly 30 percent of all adults over the age of 65 have diabetes, says the American Diabetes Association. Many of them don’t even realize it. How is that possible? Because the most

common symptoms of type 2 diabetes — fatigue, increased hunger or thirst, frequent urination and blurred vision — can often be confused with “just getting old,” says Michael Greger,

M.D., author of _How Not to Die._ Although most doctors will check blood glucose levels during an annual exam, “not all adults without symptoms will keep their regular checkups,” says Sonya

Khan, M.D., a specialist in endocrine disorders at the University of Texas MD Anderson Center. There’s also fear. “Some people put their heads in the sand because they are frightened of a

diabetes diagnosis,” says Christine Palumbo, a registered dietitian in Chicago. They put off seeing their doctor for just a few more months — then the months turn into years, and

prediabetes turns into full-blown diabetes. Don’t let that happen to you. Here’s how to stop diabetes in its tracks. 1. GO BIG AT BREAKFAST. An increasing number of studies have found that a

Mediterranean diet — a meal plan heavy in whole grains, fruits, vegetables, nuts, and fish rich in omega-3s — can greatly reduce the risk of developing type 2 diabetes. “Any diet that

maximizes whole foods, including a variety of plant-based foods, and minimizes processed foods is great,” says Victoria Vieira-Potter, an associate professor of nutrition at the University

of Missouri. Stick with veggies and fish, which help reduce insulin resistance. Try to cut down on red meat, which a recent Harvard study found may raise your diabetes risk by up to 51

percent. If you plan on skipping a meal, “it should be dinner, not breakfast,” Greger says. “Blood sugar response to the same food is worse at night.” Because of our circadian rhythms,

“breakfast or lunch should ideally be our biggest meal of the day,” he says. 2. DIGEST WITH A WALK. A National Institutes of Health study found that just a half hour of walking a day reduces

your diabetes risk by about 50 percent. The real key may be timing. “If you exercise after a meal, your muscles can siphon off some of the extra blood sugar floating around for energy,”

Greger says. “Blood sugar from a meal starts appearing in the bloodstream 15 to 20 minutes after you take your first bite and ramps up after 30 minutes.” It doesn’t need to be a major hike. A

2022 study found that walking for two to five minutes after a meal can significantly lower blood sugar levels. But don’t wait too long: “The ideal time is 60 to 90 minutes after your meal,

since this is when blood sugar levels start to peak,” says Amy Shapiro, a registered dietitian. 3. SLEEP SMART. Various studies have shown that not getting seven to eight hours of shut-eye

per night can substantially increase your risk of developing diabetes. But so can getting too much sleep (more than nine hours in a single night). Some research has even suggested that

people who take long naps during the week are more likely to have diabetes. The key to healthy sleep is to establish a regular bedtime schedule and stick to it. Inconsistent sleep “often

leads to increased levels of ghrelin, a hormone that increases your appetite,” Palumbo says. “It can then lead to more snacking of easily digested carbs and subsequent weight gain as the

body attempts to obtain more energy.” 4. TAKE PREDIABETES SERIOUSLY. Almost half of adults 65 and older have prediabetes, according to the CDC. Although the condition isn’t technically a

disease — it just means a person’s fasting glucose levels are higher than recommended — it is a warning flare from your body. If left untreated, 9 percent of older patients with

prediabetes will cross the threshold into diabetes. If you are prediabetic, start closely monitoring your blood sugar levels — and not just during doctor visits. Glucose monitors have

become more sophisticated, and some can monitor your blood sugar in real time. “It can make it easier for you to determine just how you react to certain foods over the course of a day,”

Palumbo says. “One-size-fits-all nutrition advice isn’t necessarily optimal. A continuous glucose monitor can help take the guesswork out of eating if you have prediabetes.” STROKE Every 40

seconds, someone in the U.S. has a stroke. Around two-thirds of those are over the age of 65. The good news: Around 80 percent of all strokes are preventable, according to the CDC. It’s not

just about recognizing the FAST warning signs of a stroke (Face drooping, Arm weakness, Speech difficulty, Time to call 911). “It begins with preventive measures,” says J. David Spence,

M.D., director of the Stroke Prevention Centre at the Robarts Research Institute in London, Ontario. 1. MONITOR YOUR VITALS. “Blood pressure is the leading risk factor for strokes,” says

Nieca Goldberg, M.D., medical director of Atria New York City, a health care organization. If your blood pressure gets checked only during your annual exam, it may be time to rethink that.

It’s not just about buying a home monitor or making regular visits to your pharmacy’s blood pressure kiosk. “It’s important to create an environment that promotes accuracy,” says Thomas

Holland, M.D., a clinician-researcher at Rush University Medical Center. “This includes taking your blood pressure at consistent times each day, such as every morning, and recording the

readings.” This helps you and your doctor see the trends in your blood pressure and better determine if any interventions are needed. Holland suggests emptying your bladder and avoiding

caffeine for at least 30 minutes before a reading. Recent research suggests that lying down could provide a better BP measurement. Atrial fibrillation, or AFib, an irregular or rapid

heartbeat — which affects 10 percent of people over 80 — could make you five times more likely to have a stroke, according to some researchers. Holland suggests investing in a smartwatch

“equipped with heart rate monitoring technology,” which he says “can provide valuable data for your primary care physicians or cardiologists.” 2. “B” VITAMIN SAVVY. A B vitamin deficiency

can dramatically increase your odds of suffering from a cerebrovascular event, mostly because of the vitamin’s role in reducing the levels of an amino acid that increases blood clotting and

is harmful to the arteries. Discuss taking a supplement with your doctor. Spence suggests a natural B12 supplement rather than a synthetic — “particularly in people with impaired kidney

function.” But, Spence says, “diet is far more important than most people think.” 3. GRAB A WALL. British researchers looked at which exercises were most effective for people with

hypertension and found the greatest health benefits came from isometric (or “static hold”) exercises. “Like wall squats,” says Jamie Edwards, a researcher at Canterbury Christ Church

University and the study’s lead author.  To do them, put your back against a wall and slowly lower your body until your thighs are parallel to the floor. Then hold the position for as long

as you can. When you clench your muscles like this without moving, it compresses the blood vessels. When you release that pressure and the blood comes rushing back, the vessels widen and

dilate. “It’s different from other modes of exercise, like running or weight lifting,” Edwards says. He recommends trying four two-minute squats, with two minutes of rest between them. “This

should be performed three times a week for four weeks to produce changes,” he says. 4. DAILY BABY ASPIRIN? NOPE. Low-dose aspirin inhibits the enzymes that lead to clot formation, but it

also increases the risk of bleeding, Holland says. That can be life-threatening for people who are prone to falling. It’s a serious enough risk that the U.S. Preventive Services Task Force

rescinded its recommendation for low-dose aspirin, advising that it not be prescribed for preventing a first heart attack or stroke in otherwise healthy older adults. If you’re considering

taking a daily baby aspirin, or you already do, talk with your primary care physician or cardiologist about what’s best. ALZHEIMER’S DISEASE Who among us hasn’t experienced a brief moment of

confusion — “Where the heck are my keys? Where’d I put my reading glasses?” — and immediately thought, _Is this the start of my memory decline?_ This panic is all too common, says

Ronald Petersen, M.D., director of the Mayo Clinic Study of Aging. “But there’s a big difference between incidental forgetfulness and Alzheimer’s,” he says. “Incidental forgetfulness, which

is just not remembering as well as you used to, is not usually a sign of disease.” How do you spot the difference? Distractibility is a big factor in minor memory loss, Holland says. “I use

the example of going to the kitchen to get a snack, but then I notice a picture is tilted, so I adjust it and realize it’s dirty, and one thing leads to another, and by the time I’m done

cleaning the kitchen, I don’t know why I went in there to begin with,” he says. Memory lapses that could be a warning of Alzheimer’s tend to be the things we typically take for granted,

Holland says, “like forgetting how to get home, forgetting faces of siblings, partners, children, or forgetting specific parts of one’s profession that were normally second nature.” If you

find yourself questioning your memory lapses, here are some ways to lower your risk of Alzheimer’s. 1. DO HOUSEHOLD CHORES. Exercise can be a huge dementia deterrent — reducing Alzheimer’s

risk by as much as 45 percent, according to some studies. But it can also pose dangers. “As we get older, there is a need for caution to prevent falls and to avoid strain on tendons and

ligaments,” says Allison Reiss, M.D., a member of the medical, scientific and memory screening advisory board at the Alzheimer’s Foundation of America. Though vigorous exercise may be best

for brain health, even low-impact exercise can make a difference. A 2022 study found that regularly doing household chores — sweeping or washing the dishes or anything that keeps you on

your feet and moving — was associated with a 21 percent lower risk of developing dementia. “Any type of physical activity keeps the circulatory system in good shape to provide blood flow

to the brain,” Reiss says. 2. WORK YOUR BRAIN. We should be “constantly stimulating our brains in different ways,” Reiss says. Anything from quilting to learning a second language can “build

your brain to withstand the progression of cognitive decline,” she says. But you don’t necessarily have to learn an entirely new skill to reap the benefits. What’s most important is that

it’s something you enjoy doing. “If it’s not fun, you won’t return to it,” Petersen says. “That’s what’s most important. What do you love that isn’t sitting and mindlessly watching TV? Is it

doing the crossword puzzle or playing sudoku? Then do that. Is it staying up to date on current affairs? Do that. Just stay intellectually active.” 3. GO GREEN. “A recent study found a

correlation between gut inflammation and Alzheimer’s,” notes Uma Naidoo, M.D., the director of nutritional and metabolic psychiatry at Massachusetts General Hospital and the author of _This

Is Your Brain on Food_. “This suggests that lowering gut inflammation later in life through a diet rich in whole foods and fiber may help to keep the progression of Alzheimer’s at bay.”

Studies suggest that the primarily plant-based MIND diet and the “Green Med” diet — a variation on the popular Mediterranean meal plan that further reduces meat in favor of more dark leafy

vegetables and green tea — may do just that. These diets are “preeminent ways we can protect cognitive health,” Holland says.  Don’t look for shortcuts with vitamin supplements. “We now

understand that it’s the entire composition of the food, including bioactives like flavonols, that makes these foods beneficial,” Holland says. Your doctor may recommend supplements to

address nutritional gaps, but for a richer source of nutrients, “eat your fruits and vegetables, and drink some tea every now and again.” 4. CALL A FRIEND. Interacting with loved ones may

help to boost your levels of a protein called brain-derived neurotrophic factor (BDNF), says Joel Salinas, M.D., a neurologist at NYU Langone Health who has studied the connection between

brain function and having active social connections. Higher BDNF levels correlate with stronger cognitive reserve, which “can stimulate brain activity,” he says. In other words, BDNF can

serve as an indicator of sufficient fuel in the tank in your brain. Talking with friends — and just as important, listening to them — “keeps us sharp and engaged and gives us resilience

and the ability to use our brains flexibly,” Reiss says. “It actually cushions the brain against deterioration.” SURVIVAL TIPS * PLANT, AND EAT, A GARDEN: One study linked living to 100 with

agricultural activities such as gardening and farming. Another found that gardeners consume an average of 1.4 grams more fiber each day. * JOIN THE SING-ALONG: One study compared the

effects of choir singing with simply listening to music. Those who sang showed higher levels of immunoglobulin A, an antibody that lowers the risk of cancer. * ESTABLISH WORK BOUNDARIES: 

Having a boss who understands work-life balance could be good for your health. A 2023 study found that work-life balance reduces cardiometabolic risk in older employees and those with higher

cardiometabolic risk to the level of someone five to 10 years younger. * TURN OFF THE TV: Sedentary behavior is bad for our hearts, but research has shown that watching TV is more harmful

than, say, sitting at a computer or reading the paper. * SWAP SUGAR FOR MAPLE SYRUP: One animal study found that maple syrup may reduce the formation of ammonia in the blood, which (in high

quantities) can cause liver damage. In mice fed a high-fat diet, maple syrup extract helped to mitigate liver inflammation. * READ A BOOK FOR SIX MINUTES: You don’t need to wear out your

library card to reap the benefits of a good book. One study found that sitting down to read a book for just six minutes every day can lower your heart rate, ease muscle tension and reduce

stress levels.