10 Health Habits That Will Help You Live to 100

YOU DON'T NEED TO EAT YOGURT AND LIVE ON A MOUNTAINTOP, BUT YOU DO NEED

By Deborah Kotz

The biggest factor that determines how well you age is not your genes but how well you

live. Not convinced? A new study published in the British Medical Journal of 20,000

British folks shows that you can cut your risk of having a stroke in half by doing the

following four things: being active for 30 minutes a day, eating five daily servings

of fruit and vegetables, and avoiding cigarettes and excess alcohol.

While those are some of the obvious steps you can take to age well, researchers have

discovered that centenarians tend to share certain traits in how they eat, move about,

and deal with stress—the sorts of things we can emulate to improve our own aging

process. Of course, getting to age 100 is enormously more likely if your parents did. Still,

Thomas Perls, who studies the century-plus set at Boston University School of Medicine,

believes that assuming you've sidestepped genes for truly fatal diseases like

Huntington's, "there's nothing stopping you from living independently well into your 90s."

Heck, if your parents and grandparents were heavy smokers, they might have died

prematurely without ever reaching their true potential lifespan, so go ahead and shoot for

those triple digits by following these 10 habits.

1. Don't retire. "Evidence shows that in societies where people stop working abruptly,

the incidence of obesity and chronic disease skyrockets after retirement," says Luigi

Ferrucci, director of the Baltimore Longitudinal Study of Aging. The Chianti region of

Italy, which has a high percentage of centenarians, has a different take on leisure time.

"After people retire from their jobs, they spend most of the day working on their little

farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming

isn't for you? Volunteer as a docent at your local art museum or join the Experience

Corps, a program offered in 19 cities that places senior volunteers in urban public

elementary schools for about 15 hours a week.

2. Floss every day. That may help keep your arteries healthy. A 2008 New York

University study showed that daily flossing reduced the amount of gum-disease-causing

bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger

inflammation in the arteries, a major risk factor for heart disease. Other research has

shown that those who have high amounts of bacteria in their mouth are more likely to

have thickening in their arteries, another sign of heart disease. "I really do think people

should floss twice a day to get the biggest life expectancy benefits," stresses Perls.

3. Move around. "Exercise is the only real fountain of youth that exists," says Jay

Olshansky, a professor of medicine and aging researcher at the University of Illinois at

Chicago. "It's like the oil and lube job for your car. You don't have to do it, but your car

will definitely run better." Study after study has documented the benefits of exercise to

improve your mood, mental acuity, balance, muscle mass, and bones. "And the benefits

kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a

gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to

simply walking around the neighborhood or local mall for about 30 minutes a day.

Building muscle with resistance training is also ideal, but yoga classes can give you

similar strength-training effects if you're not into weight lifting.

4. Eat a fiber-rich cereal for breakfast. Getting a serving of whole-grains, especially in

the morning, appears to help older folks maintain stable blood sugar levels throughout

the day, according to a recent study conducted by Ferrucci and his colleagues. "Those

who do this have a lower incidence of diabetes, a known accelerator of aging," he says.

5. Get at least six hours of shut-eye. Instead of skimping on sleep to add more hours

to your day, get more to add years to your life. "Sleep is one of the most important

functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated

that the minimum amount of sleep that older people need to get those healing REM

phases is about six hours." Those who reach the century mark make sleep a top priority.

6. Consume whole foods, not supplements. Strong evidence suggests that people

who have high blood levels of certain nutrients—selenium, beta-carotene, vitamins C

and E—age much better and have a slower rate of cognitive decline. Unfortunately,

there's no evidence that taking pills with these nutrients provides those antiaging

benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a

single tomato," points out Ferrucci, "and these chemicals can all have complex

interactions that foster health beyond the single nutrients we know about like lycopene or

vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those

colorful fruits and vegetables and dark whole-grain breads and cereals with their host of

hidden nutrients.

7. Be less neurotic. It may work for Woody Allen, who infuses his worries with a healthy

dose of humor, but the rest of us neurotics may want to find a new way to deal with

stress. "We have a new study coming out that shows that centenarians tend not to

internalize things or dwell on their troubles," says Perls. "They are great at rolling with

the punches." If this inborn trait is hard to overcome, find better ways to manage when

you're stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few

moments are all good. Ruminating, eating chips in front of the TV, binge drinking? Bad,

very bad.

8. Live like a Seventh Day Adventist. Americans who define themselves as Seventh

Day Adventists have an average life expectancy of 89, about a decade longer than the

average American. One of the basic tenets of the religion is that it's important to cherish

the body that's on loan from God, which means no smoking, alcohol abuse, or

overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits,

vegetables, beans, and nuts, and get plenty of exercise. They're also very focused on

family and community.

9. Be a creature of habit. Centenarians tend to live by strict routines, says Olshansky,

eating the same kind of diet and doing the same kinds of activities their whole lives.

Going to bed and waking up at the same time each day is another good habit to keep

your body in the steady equilibrium that can be easily disrupted as you get on in years.

"Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder

for your body to bounce back if you, say, miss a few hours of sleep one night or drink too

much alcohol." This can weaken immune defenses, leaving you more susceptible to

circulating flu viruses or bacterial infections.

10. Stay connected. Having regular social contacts with friends and loved ones is key

to avoiding depression, which can lead to premature death, something that's particularly

prevalent in elderly widows and widowers. Some psychologists even think that one of

the biggest benefits elderly folks get from exercise the strong social interactions that

come from walking with a buddy or taking a group exercise class. Having a daily

connection with a close friend or family member gives older folks the added benefit of

having someone watch their back. "They'll tell you if they think your memory is going or if

you seem more withdrawn," says Perls, "and they might push you to see a doctor before

you recognize that you need to see one yourself."

12 Health Risks of Aging That Baby Boomers Can Avoid

Diet and exercise can go a long way toward keeping you youngBy Deborah Kotz Posted January 28, 2009

Baby boomers would like to believe that terms like "over the hill" will never apply to them. And they could, in fact, be right. While there's no stopping time, there's plenty you can do to foil the aging process. "We now have a much greater understanding of aging mechanisms," says Dean Ornish, professor of medicine at the University of California-San

Francisco, "to the extent that we know which changes help you live longer but, more important, age better."

How well you age depends on the intricate interplay between your genes and your lifestyle, which determines how quickly your cells divide, repair breakages in DNA, and die. Your chronological age doesn't necessarily correlate with how old your body thinks it is, says Michael Roizen, chair of the Cleveland Clinic's Wellness Institute and coauthor of YOU: Staying Young. "There are about 191 things that go into calculating your real age," he says, "and 149 of those things are within your control to change." You can, for example, quit smoking, cultivate strong social support, get regular exercise, and eat right.

Even if you've been slipping up until now, making healthful changes today can turn back the clock—or at least slow it down. Ornish's research has found that a low-fat diet, regular exercise, and relaxation techniques all work in synergy to increase levels of telomerase, an enzyme thought to slow cellular aging and prevent healthy cells from turning cancerous. Specifically, he found that telomerase was boosted by 30 percent in prostate cancer patients who followed a plant-based, whole-grain diet with very little fat or sugar for three months. The men also took fish oil supplements, did daily 30-minute bouts of exercise, and practiced yoga or meditation for an hour a day. "Telomerase turns up those genes associated with disease prevention and turns down the genes associated with heart disease, diabetes, and cancer," explains Ornish.

Just an ounce. The "pound of cure" lifestyle approach examined in his study may not be necessary for healthier folks, he says. They may need only an ounce of prevention to maintain their telomerase levels: switching from regular to nonfat dairy products; adding two or three servings of fruits and vegetables to their diet, for example; or doing just a few minutes of daily meditation. The same may be true for other longevity boosters such as calorie restriction, which is thought to

extend life span by boosting SIRT1, a protein involved in protecting and repairing DNA (and thus protecting against potential killers like heart disease and cancer). Cutting calorie intake by a hunger-pang-producing one third might help people live about 20 percent longer, suggests David Sinclair, a professor of pathology at Harvard Medical School who conducted studies in mice; he says reducing calories by a smaller amount—say, 50 calories a day—could moderately boost SIRT1.

A chemical in red wine called resveratrol offers the same SIRT1-boosting benefits in mice studies, but Sinclair says people would need to drink 100 to 1,000 bottles of red wine a day to get enough. A resveratrol pill may someday be available by prescription, and over-the-counter supplements already exist—though it's questionable whether they contain enough of the nutrient. Another finding shows that lowering excess blood sugar levels through exercise and diet—even if you're not diabetic—could help you maintain your memory. Fighting the current certainly requires real commitment. But, as Roizen says, the promise of enjoying a 25-year-old's energy well into your 60s "is pretty strong motivation.

Lowering LDL Cholesterol Without DrugsBeyond statins, try exercise, diet, and a supplement or twoBy Adam Voiland Posted February 6, 2008

Joseph Keenan, a cardiology researcher and professor emeritus at the University of Minnesota, has a love-hate relationship with statins. On the one hand, he prescribes them to many patients. On the other, he can't use them to control his own dangerously high cholesterol. Like many of the 25 percent or so of patients prescribed statins who abandon them within six months, Keenan has had unpleasant side effects, such as muscle spasms, and blood tests indicate muscle

damage. "It came as a shock," he says of finding out he'd have to do without his Lipitor.

Pasta, wine, vegetables, salmon filet and olive oil

What recourse do people like Keenan have? Some doctors, such as Steven Nissen of the Cleveland Clinic, are so convinced of statins' lifesaving power that they first require patients to try all six before considering them intolerant. Next, patients might try a nonstatin drug such as Zetia, which lowers cholesterol by inhibiting its absorption in the intestine. But there are other weapons besides drugs in the cholesterol wars. For those intolerant of statins—and for people taking them as well—the following strategies can help defeat unhealthy cholesterol.

Diet. The foundation of any cholesterol-lowering regimen is a balanced diet. That doesn't mean you have to buy only products whose labels scream "low cholesterol." In fact, says Christopher Gardner, a researcher at Stanford University who specializes in nutrition, a varied diet that emphasizes plants, fish, legumes, whole grains, and fruits is significantly better at lowering problematic cholesterol than a more conventional diet of prepared foods equally low in saturated fats and cholesterol. Why? Components of plant-based diets actively interact to improve cholesterol profiles, he suggests. That said, you'll still want to limit your intake of red meat, eggs, and cheese.

The so-called Mediterranean diet, the dash (Dietary Approaches to Stop Hypertension) diet, and the Ornish Diet (which is particularly low in meat and dairy) are variations on this approach. One study found that a balanced diet did just as well as a statin at reducing bad cholesterol. Dean Ornish, the founder of the Preventive Medicine Research Institute in Sausalito, Calif., has shown that his multipronged approach (diet, exercise, stress reduction, and social support), while not easy to maintain, can lower LDL by nearly 40 percent and even cause plaques in arteries to shrink—which not even statins have been proven to do.

Exercise. Regular exercise is also critical. Some studies show that regular aerobic exercise for a period of about 12 weeks can modestly increase beneficial HDL cholesterol—between 5 and 10 percent, and more for some people. Your triglyceride level and blood pressure should respond, too. Shoot for at least 30 minutes of moderate aerobic exercise five to seven days a week.

Supplements. Natural food stores and the Internet are awash with products claiming to improve cholesterol profiles. For most, there is little or no evidence of an effect on cholesterol levels (though some—Omega-3 fatty acids, for example—have not been studied rigorously enough to say definitely that they don't work).

Notable exceptions worth exploring include niacin, plant sterols, and soluble fiber supplements. Though niacin can raise blood sugar and cause flushing, a daily dose can raise HDL levels by 15 to 35 percent and lower LDL levels by about 20 percent. Niacin has a risk of side effects, however, especially when combined with a statin. A daily serving of plant sterols (about 2 grams), in fortified foods such as margarine, orange juice, and rice milk, can also lower LDL by about 15 percent. Eating plenty of soluble fiber, which occurs naturally in products such as oats, nuts, flax, and psyllium husk and in dietary supplements such as Metamucil, can also drop LDL. Red rice yeast, a

popular dietary supplement, also works. But be warned that it contains lovastatin, the active ingredient in Mevacor, a prescription statin, and is "essentially an unregulated statin," says Robert Vogel, a cardiologist at the University of Maryland.

Lifestyle interventions often don't work nearly as well as a statin can. Exercise, a better diet, and supplements can generally reduce bad cholesterol by 20 to 40 percent, compared with 60 to 70 percent for statins. But Keenan estimates that 70 percent of people with problematic cholesterol levels could gain control with lifestyle changes alone. He has. His LDL levels are down by about 60 percent thanks to diet, exercise, niacin and other supplements. That's as good a job, he says, as Lipitor did.

8 Super Food Swaps for LongevityBy Dr. Maoshing Ni - Posted on Thu, Apr 16, 2009, 4:06 pm PDT

Trying to change your habits and routines can be daunting, even when you know the changes are for the better. Try these 8 simple switches below to slim down and live a long and healthy life.

1. Swap green tea for coffeeFor many people, the first thing they reach for in the morning is coffee. Caffeine acts as a CNS (central nervous system) stimulant, causing you to experience stress, anxiety, a racing mind, and even insomnia. For a calmer energy boost, cut the coffee and go for green tea. On average, a cup of green tea contains about one sixth of the amount of caffeine you would get from the same cup of coffee. Even better, green tea is full of powerful antioxidants that ward off cancer, and tea is a proven preventive and treatment for atherosclerosis (hardening of the arteries).  Also, when combined with exercise, green tea can help you lose weight.

2. Try trailmix in place of fatty snacks Carry dried fruits and nuts with you as healthy snacks to replace any unhealthy ones you usually eat. Just a handful every day can help improve circulation and muscle tone. Research shows that many of these nuts and seeds are rich sources of vitamin E, lignans, and omega-3 fatty acids, which help prevent heart disease and protect you from the ravages of aging.

3. Switch brown rice for white rice

Modern staples around the world often include refined bread, pasta, rice, and corn. These carbohydrates that have been found to be the culprits in serious conditions like diabetes, stroke, and heart disease, arthritis, and allergies. And there is no question that refined carbohydrates contribute directly to weight gain. So change to whole grains to get complex carbohydrates; said another way, swap "white" for "brown". Substitute white rice, bread, and pasta with brown rice, whole wheat bread, and whole wheat pasta. Other "browns" will bring you anti-aging benefits also. Quinoa and amaranth are two tasty grains rich in protein and easy to cook. Millet, sorghum, and buckwheat are packed with B vitamins.

4. Swap fish for red meatRed meat does have some health benefits-when eaten in moderation. However, studies have shown that men and women who eat meat every day are three times as likely to develop breast cancer and prostate cancer as those who almost never eat high-fat animal foods. Of all animal products, fish is the healthiest because of its high protein and low-fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure. If you just can't leave the red meat behind, choose only free-range, grass-fed, and hormone- and antibiotic-free lean meat, and eat it no more than three times a week.

5. Use olive oil instead of butterButter is the bad kind of fat. Also included in this saturated fat category: peanut oil, coconut oil, palm kernel oil, and lard. All of these elevate cholesterol and triglyceride levels, leading to an increased chance of heart attack and stroke. Switch for olive oil or one of the other monounsaturated fats, which increase good cholesterol and protect you from heart disease and premature skin aging. Others include canola oil, rice bran oil, walnut oil, flaxseed oil, peanut oil, and sesame oil. Like butter on your bread? Try hummus instead.

6. Swap sweet potatoes for potatoesWhile filling, potatoes just do not contain the nutritional benefits of sweet potatoes. Yams and sweet potatoes are powerhouse foods that contain higher amounts of beta-carotene and vitamin C than carrots, more protein than wheat and rice, and more fiber than oat bran. They are also rich in plant DHEA (dehydroepiandrosterone)-a precursor hormone that is essential for the body's anti-aging defenses to work.

7. Swap berries for refined sweetsThe average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar from candies, pastries, sodas, and other refined sweets end up being stored as fat in your body, resulting in weight gain and elevating heart disease and cancer risk. Instead, satisfy your sweet tooth with a berry tasty treat: blueberries, blackberries, raspberries, cranberries, and cherries. Berries are rich in antioxidants that fight free radicals and can also help remove toxic residue from the system, which is often the cause of chronic fatigue and low energy.

8. Switch to water in place of sodaSoda pop is very high in phosphorus, which in excess actually causes calcium loss from your bones, possibly leading you to osteoporosis. Diet soda is filled with artificial sweeteners such as aspartame or saccharin, which have shown dangerous results in tests with laboratory animals. Your best beverage is filtered water, which flushes your system of the chemicals and toxins that you encounter every day. If water by itself doesn't appeal, turn to juice and tea. One caution about fruit juice is that it tends to be filled with sugar. Cut back on sugar content by watering down your juice: one part juice to three parts filtered water. Unsweetened herbal tea, brimming with health benefits, is another way to go. For a selection of healthy teas that promote total body wellness, click here.

Make these switches and you are on your way to a healthier you!

Top 6 Health Benefits of Citrus FruitsBy Dr. Maoshing Ni - Posted on Wed, Mar 18, 2009, 4:04 pm PDT

Citrus is in season, and what could be a better time to enjoy the sunshine fruits than in the winter? Aside from their delicious taste, citrus fruits can keep you healthy and looking younger. Read on to find out the top 6 health benefits.

1. Skin care

Citrus is considered a superfood for healthy skin. Many studies have confirmed the healing

properties of oranges, which are attributed to a wide array of phytonutrients that function as

antioxidants, including flavanones, anthocyanins, polyphenols, and vitamin C. These antioxidant

nutrients help protect you from the ravages of free radicals, which alter the chemical structure of

your cells. When free radicals damage enough cells, especially in the skin, signs of aging soon

appear. Pro-Vita C Vital Infusion Complex, a natural skin treatment cream that I recommend,

fights free radicals and helps restore firm, supple, youthful-looking skin with the use of vitamin C.

Click here to learn more.

2. Bone Health

Calcium and vitamin D are essential for bone health. While calcium is necessary to build and

maintain bone, vitamin D is needed because the body cannot absorb calcium without it. Although

cow's milk has traditionally been credited as the number-one food for strong bones, studies show

that your body is able to absorb both calcium and vitamin D from orange juice as readily as from

milk. Another bonus: Orange juice is famously full of vitamin C, a potent antioxidant that also

helps facilitate calcium absorption into the body. Keep in mind that citrus juice's acetic acid can

erode teeth enamel, so don't brush your teeth for an hour after drinking juice.

3. Heart Protector

Citrus peel contains beneficial compounds such as polymethosxylated flavones (PMFs) and d-

limonene that have been found to lower cholesterol, balance blood sugar, and activate liver

detoxification. Studies have found that the PMFs found in pigments of oranges and tangerines

reduce bad cholesterol (LDL) without altering the level of good cholesterol (HDL). In fact, orange

peel may actually lower cholesterol better than some of the current medications on the market--

and without the side effects.

4. Digestion Power

In Chinese cuisine, orange peel is often served as an accompaniment to red meat. The reason

for this is that, according to Chinese medicine, orange peel aids in digestion of rich, fatty foods.

One recommendation for better digestion is to start every day with lemon water -- using the juice

of one lemon squeezed into 12 ounces of room temperature filtered water. This lemon water is

slightly acidic, which helps to cleanse and move the roughage that stays behind in your intestines

and system. Also, don't forget one of the major health benefits of drinking lemon water: It can

pave the way for weight loss!

5. Eyesight Defender

Cataracts, a degenerative eye disorder that usually shows up as we age, are usually the result of

free radical damage. The antioxidants in citrus fruit come to the rescue by neutralizing the

damage to the retina caused by these free radicals. In studies it was found that high doses of

vitamins E and C worked together to prevent cataracts even in high-risk groups.

6. Mood Enhancer

Most people link oranges to vitamin C, but they are also high in folate. Folate is believed to play a

role in the creation of serotonin -- the brain's happy chemical. Even the smell of citrus fruits can

enhance your mood. Studies show that the citrus scents, such as lime, lemon, grapefruit, and

orange, can lift your mood and increase your energy. Essential oils of these fruits can be dabbed

on your temples or at the back of the neck for a burst of alertness.

I hope you enjoy the healthy and delicious benefits of citrus fruit this winter. I invite you to visit

often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

-Dr. Mao