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Live Longer?

20 Tips

TAKE OFF 10 YEARS WITH PREVENTION'S 20 TIPS

Prevention Magazine asked dozens of scientists who are studying aging, exercise, nutrition, and related fields which changes deliver the biggest payoff. Here are their picks on how to look younger—

1. Take the dynamic duo of supplements: They're what Bruce N. Ames, Ph.D., a professor of biochemistry and molecular biology at the University of California, Berkeley, swears by: his daily 800 mg. of alpha-lipoic acid and 2,000 mg. of acetyl-L-carnitine. In these amounts, he says, the chemicals boost the energy output of mitochondria, which power our cells. In his studies, elderly rats plied with the supplements had more energy and ran mazes better. "If you're an old rat, you can be enthusiastic," Ames says. "As people, we can't be sure until clinical trials are done." (They're underway. But the compounds look very safe—the worst side effect documented in humans is a rash.)

2. Skip a meal: This one move could have truly dramatic results for how to look younger. Rats fed 30% less than normal live 30% longer than usual—and in a recent study at the Washington University School of Medicine in St. Louis, the hearts of the leaner human calorie-cutters appeared 10 to 15 years younger than those of regular eaters. In other research, calorie restrictors improved their blood insulin levels and had fewer signs of damage to their DNA. Eating less food, scientists believe, may reduce tissue wear and tear from excess blood sugar, inflammation, or rogue molecules known as free radicals. Try it. Skip a meal a day and you don't need to try to cut calories; you'll naturally consume less that day. Just drink plenty of water.

3. Get a pet: Open up your home and heart to Rover or Boots. Owning a pet reduces the number of visits to the doctor, prolongs survival after a heart attack, and wards off depression. Pet ownership also protects against a major problem of aging: high blood pressure. In one standout study at State University of New York, Buffalo, stockbrokers with high blood pressure adopted a pet. When they were faced with mental stress, their BP increased less than half as much as in their counterparts without animal pals.

4. Get help for what hurts: Studies suggest that continuous pain may dampen the immune system—and evidence is clear that it can cause deep depression and push levels of the noxious stress hormone cortisol higher. So enough with the stoicism: Take chronic pain to your doctor and keep complaining until you have a treatment plan that works, says Nathaniel Katz, M.D., a neurologist and pain-management specialist at Tufts University School of Medicine. Your mood will improve—and your immune system may perk up, too.

5. Take a hike: To make the walls of your arteries twice as flexible as those of a couch potato, just walk briskly for 30 minutes, 5 days a week. With age, blood-vessel walls tend to stiffen up like old tires—the main reason two-thirds of people older than age 60 have high blood pressure. Exercise keeps vessels pliable. Mild exercise also reduces the risk of diabetes, certain cancers, depression, aging of the skin, maybe even dementia.

6. Fight fair: Nasty arguments between couples increase the risk of clogged arteries. In a recent University of Utah study, women's hearts suffered when they made or heard hostile comments; men's hearts reacted badly to domineering, controlling words. "It's normal to have a fight with your spouse—it's a matter of how you fight," says Ronald Glaser, Ph.D., an immunologist at Ohio State University. What he and his wife put off-limits: "Getting nasty, sarcastic, or personal, or using body language like rolling your eyes. It's better to simply agree to disagree."

7. Stop and plant the roses: Gardening or being around plants bears fruit. In one study, blood pressure jumped in workers given a stressful task—but rose only a quarter as much if there were plants in the room. And patients who had a view of trees as they recovered from surgery left the hospital almost a day sooner than those with a view of a brick wall.

8. Look out for your eyes: Getting plenty of omega-3s in food or supplements may help ward off age-related macular degeneration. Plant antioxidants such as lutein and zeaxanthin (found in leafy green vegetables like kale and collards) are helpful, too. People who have drusen — tiny deposits within the retina that can be early signs of macular degeneration — can reduce their risk of blindness in both eyes by 25% if they take supplements: 500 mg. of vitamin C, 400 IU of vitamin E, 80 mg. of zinc, 15 mg of beta-carotene, and 2 mg. of copper.

9. Do a good deed: Pick up trash in the park or shop for a neighbor who needs help, says William Brown, Ph.D., a lecturer of psychology at Brunel University, West London. He studied people in Brooklyn and found that those who had a denser social network and gave more to their friends and family than they received—whether the gift was in the form of money, food, advice, or time—reported feeling healthier than others, even when he factored in activity levels. Another study looked at 423 elderly married couples; after 5 years, the pairs who were more altruistic were only half as likely to have died.

10. Sup from the sea: Don't just slap anything with fins onto your plate: You want fatty fish, such as salmon, sardines, and lake trout. They contain the omega-3 fatty acids DHA and EPA, which many studies show help prevent sudden death from heart attack. Omega-3s may also help ward off depression, Alzheimer's disease, and age-related macular degeneration, a leading cause of blindness—and maybe some cancers, although evidence is mixed. To get more of the benefits of good fats, snack on an ounce (a handful) of walnuts a day. Use less corn oil, and more canola and olive oils.

11. Belt out a tune: Exposing yourself to music might help boost your immune system: In a study done by Robert Beck, Ph.D., a professor emeritus at the University of California, Irvine, levels of an infection-fighting antibody called IgA increased 240% in the saliva of choral members performing Beethoven's "Missa Solemnis."

12. Drink a cuppa: Intrigued by studies (of mice, cells in lab dishes, and people) that say tea may fight prostate and breast cancer and heart disease, researcher Anna Wu, Ph.D., a professor of preventive medicine at the University of Southern California, downs at least 3 cups daily. Green is best, although black tea confers some benefits, too..

13. Double up on D: If there's one vitamin supplement you should take, this is it, experts say. Vitamin D is made in the skin when sun hits it—but as people get older, the D factory doesn't work as well. About half of Americans fall short. Research suggests that a lack of D raises the risk of osteoporosis, multiple sclerosis, and various cancers. "No other nutrient is so widely deficient in the United States," says Meir Stampfer, MD, chair of the department of epidemiology at the Harvard School of Public Health. "Unless you eat a lot of fish, you have to supplement." Stampfer takes 1,800 IU daily in the winter and 800 to 1,200 IU a day the rest of the year. Make sure your supplement contains vitamin D3, the form the skin makes.

14. Dine on curry: Turmeric, the spice that makes curry yellow, is loaded with curcumin, a chemical with potent antioxidant and anti-inflammatory properties. In India, it's smeared on bandages to help heal wounds. East Asians also eat it, of course — which might explain why they have lower rates than we do of various cancers and Parkinson's disease and Alzheimer's disease. Don't like the taste but still want to feel and look younger? Try a daily curcumin supplement of 500 to 1,000 mg.

15. Donate blood: The life you save may be your own. Many researchers think that we take in too much iron, mostly from eating red meat. Excess iron is thought to create free radicals in the body, speeding aging and raising risk of heart disease, cancer, and Alzheimer's. Until menopause, women are naturally protected from iron overload, but after that the danger of overdose climbs. Preliminary studies suggest you can lower your risk of heart disease by regularly giving blood. If you're scared of needles, at least go easy on red meat: no more than a daily serving the size of a pack of cards.

16. Take fern extract for your skin: Studies suggest that the antioxidant-rich extract of the South American fern Polypodium leucotomos may help keep your skin youthful by protecting against free radicals and reducing inflammation. Until clinical trials find proof, "it's like chicken soup—it can't hurt and it might help a bit," says dermatologist Mary Lupo, MD,a clinical professor of dermatology at the Tulane University School of Medicine. What you must also do: Avoid excessive sun exposure and don't smoke.

17. Take a deep breath: Stress increases the concentration of the hormones cortisol and norepinephrine in our bloodstream, kicking up blood pressure and suppressing the immune system. Chronic stress delays wound healing, promotes atherosclerosis, and possibly shrinks parts of the brain involved in learning, memory, and mood. "The key is lowering the concentration of those stress hormones," says Bruce Rabin, MD, Ph.D., medical director of the Healthy Lifestyle program at the University of Pittsburgh Medical Center. He's devised a research-based program that mutes the hormone flow: It includes meditation, deep breathing, writing, chanting, and guided imagery. He makes time for it at least twice a day. "I do it in the morning, when I'm falling asleep in the evening, and any time I feel upset," he says. Technique: Exhale strongly through the mouth, making a whoosh sound; breathe in quietly through the nose for a count of 4; hold your breath for a count of 7; then exhale with the whoosh sound for a count of 8. Repeat the cycle 3 more times.

18. Whittle your waist: To determine if your body is staying young, the tape measure is better than the bathroom scale: Your weight can remain the same while you lose muscle and pack on fat, including visceral fat, the culprit behind a thick waist. It's linked to a heightened risk of age-related ills such as high blood pressure, diabetes, and heart disease. If your waist measures more than 35 inches (for a woman) or 40 inches (for a man), you probably have too much belly fat. The best way for how to look younger and shed that inner load is exercise. In a 6-month study of 69 men and women, there was a 20% reduction in visceral fat, though participants lost only 5 pounds; the program was brisk but not too arduous: 45 minutes of moderate-intensity aerobics 3 times a week and 20 minutes of moderate-intensity weight training, also 3 times weekly.

19. Get more shut-eye: Some sleep problems raise the risk of high blood pressure, heart disease, and diabetes—maybe even obesity. Everyone's sleep needs are different; to find out what yours are, sleep experts recommend you turn off the alarm clock when you're well rested, and see how long you naturally sleep. (Most people need seven to eight hours.) While you're at it, ask your spouse if you snore. Snorting and honking through the night are signs that you may have sleep apnea, which causes you to stop breathing at least five times an hour; it raises your risk of stroke. An estimated 18 million Americans have the disorder, but many don't know it—and women may not want to mention their unladylike habit. Ladylike, schmadylike. Tell your doctor.

20. Put on your rose-colored glasses: Becca Levy, Ph.D., an associate professor of epidemiology and psychology at Yale, found more than a 7-year survival advantage for older men and women with a positive attitude toward aging, compared with people who have a negative one. If you're a cranky sort, you might also want to tweak your attitude about other things. "People who have a goal in life—a passion, a purpose, a positive outlook, and humor — live longer."

MOST IMPORTANT:
Embrace life, and the coming of old age—it happens to all of us. If we're lucky.


~By Andreas von Bubnoff & Joanna Lloyd,
for MSN Health and Prevention Magazine