Martha Stewart’s Guide to Healthy Aging at 81

At 81, Martha Stewart continues to redefine health and longevity. Gracing the cover of Sports Illustrated Swimsuit Edition, Stewart became the oldest swimsuit model the magazine has featured. In a recent Instagram post, the renowned self-taught chef shared a photo of her new haircut and while her locks looked amazing, her followers were more interested in her facial appearance, 

“What the f are you doing? How are you looking this amazing?” one Instagram user commented. The cookbook author happily responded with her wellness tips. 

“Eating very well. Pilates three x week. Horseback ride at least once a week. No smoking. Little drinking. Green juice Daily.”

A Guide to Longevity With Martha Stewart

Healthy eating

If there’s one person that understands the importance of diet, then it’s definitely the 81-year-old. 

Eat your veggies

Speaking to Dr. Oz on The Dr. Oz Show in 2018, Stewart revealed that she grows most of the organic vegetables she eats: “I grow in the greenhouse in the winter and the garden in the summer. And they’re organic vegetables.”

Growing and consuming your own vegetables won’t only ensure that you consume fresh produce (which is more nutrient dense), but it also reduces your carbon footprint and is easier on your wallet.

Fish over red meat

In addition to getting all her veggies, Stewart also stays clear of red meat, opting to consume a fish-based diet instead. A 2022 study found that the moderate consumption of red meat increased one’s risk of mortality by 8% when compared to no red meat. This may be because eating red meat increases inflammation, and the risk of chronic diseases like Alzheimer’s, some cancers, heart disease, and diabetes. 

 

Alternatively, a fish-based diet (semi-pescatarian) that involves eating less red meat and more fish has been associated with improved cardiovascular and cognitive health. This is because fish are high in omega-3 fatty acids and these compounds have a beneficial effect on the brain, heart, and body. 

No white flour

Martha Stewart is known for her baking, and the author of Martha Stewart’s Baking Handbook has one important baking tip – stay away from white flour. 

“I think that we’ve become very reliant on the soft, white flours, which are not necessarily the most nutritional, the healthiest, the best for you,” she explained to Dr. Oz.

White flour can be extremely detrimental to your health as it is void of any nutrients. Its high starch content can increase blood sugar, causing metabolic dysfunction, which then increases the risk for chronic conditions like obesity, diabetes, and hypertension.

Now, just because white flour is bad for you doesn’t mean that you can’t follow in Martha Stewart’s footsteps. There are many healthier alternatives to white flour such as almond flour, whole wheat flour, and even coconut flour. 

Morning green juice

What better way to start off the day than with a glass of green?

Speaking to Prevention in 2021, Stewart opened up about the importance of hr green juice, saying “My green juice is very special to me. I think it’s really the secret of good skin, I think it’s the secret of good healthy hair,” she explained.

So what’s in this special green juice?

The recipe includes spinach, cucumbers, a green pear, lemon, and ginger – all of which she gets from her greenhouse and garden. 

Green juice can be a great boost to your health as it’s rich in nutrients, but it’s important to remember that green juices and smoothies should never substitute for a meal. 

A little drinking

Stewart isn’t a heavy drinker, but when she does indulge, it’s often only at dinner, and it’s usually only a glass or a glass and a half of wine. “I don’t drink a lot. But I love good wine.” She told The Cut.

While excessive drinking can be detrimental to your health, it appears that a glass of wine a day may keep the doctor away. 

Pilates

While it’s typically associated with yoga, Pilates tends to place more emphasis on muscle, balance, and flexibility and this may be why it’s such a great low-impact workout. 

In addition to strengthening your core and improving your posture, Pilates has also been found to improve brain health, breathing in people with a history of COVID-19, and even your sleep. 

Horseback riding 

If Martha Stewart can’t convince you to saddle up, here are a few reasons why you should. 

Horseback riding is a great way to burn calories, and it can also strengthen your core. Additionally, saddling up can lower blood pressure and improve heart health. Also, it’s a really nice and relaxing way to enjoy some animal company and immerse yourself in nature. 

No smoking

According to a study examining smoking and mortality, heavy smokers lose 13 years of their lives on average, while moderate smokers lose 9 years and light smokers lose 5 years. 

Smoking is one of the most effective ways to disrupt your longevity. It’s been linked to increased incidences of cancer, heart disease, lung disease, diabetes, and respiratory diseases and disorders. Frankly, we should all be following Martha Stewart’s lead and staying clear of these ‘cancer sticks’.

Want to know more?

Martha Stewart isn’t the only woman redefining health and longevity. From her flawless skin to her fit body, it’s clear that Vera Wang has found the secret to aging gracefully.

MAIN IMAGE CREDIT: marthastewart/instagram

References

Bagherzadeh-Rahmani, B., Kordi, N., Haghighi, A. H., Clark, C. C. T., Brazzi, L., Marzetti, E., & Gentil, P. (2022). Eight Weeks of Pilates Training Improves Respiratory Measures in People With a History of COVID-19: A Preliminary Study. Sports health, 19417381221124601. Advance online publication. https://doi.org/10.1177/19417381221124601

Chen, Z., Ye, X., Shen, Z., Chen, G., Chen, W., He, T., & Xu, X. (2020). Effect of Pilates on Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in neurology, 11, 158. https://doi.org/10.3389/fneur.2020.00158

García-Garro, P. A., Hita-Contreras, F., Martínez-Amat, A., Achalandabaso-Ochoa, A., Jiménez-García, J. D., Cruz-Díaz, D., & Aibar-Almazán, A. (2020). Effectiveness of A Pilates Training Program on Cognitive and Functional Abilities in Postmenopausal Women. International journal of environmental research and public health, 17(10), 3580. https://doi.org/10.3390/ijerph17103580

Orlich, M. J., Sabaté, J., Mashchak, A., Fresán, U., Jaceldo-Siegl, K., Miles, F., & Fraser, G. E. (2022). Ultra-processed food intake and animal-based food intake and mortality in the Adventist Health Study-2. The American journal of clinical nutrition, 115(6), 1589–1601. https://doi.org/10.1093/ajcn/nqac043