12 surprising health habits that can make you feel younger today--and add years to tomorrow

Remember your last school reunion? Some of your former classmates still looked just like their yearbook pictures, while others appeared to have aged way beyond their years. Actually, they probably had, at least in terms of what I call RealAge. That's the age you are as calculated by the health choices you make every day, not by the calendar. A predictor of health and longevity, your RealAge can be years older or years younger than your birthday might suggest. Aging is the cumulative effect of lots of things. How quickly it happens depends primarily on the health of your arteries, the strength of your immune system, and how careful you are about your lifestyle. If, for example, you don't take care of your arteries, they become clogged with fatty buildup, diminishing the oxygen and nutrients that get to cells throughout your body. You probably know this buildup may eventually lead to heart attacks and strokes, but, in fact, your entire body, not just your cardiovascular system, ages more quickly if your arteries are clogged.

As for your immune system, it begins to get sloppy as you grow older. It starts to ignore important warning signals, such as the genetic controls within a cell that usually protect it from becoming cancerous. Other diseases, too, can gain a foothold more readily.

Social and environmental factors also play a big role in how quickly you age. Your lifestyle (do you exercise?); what you put in your body (high-fat foods?); risks you take (driving while talking on a cell phone?); and the stresses you undergo--all these things contribute to aging.

But you can slow down aging in these key areas. Make the right choices and--to a very large degree-you can take years off your calendar age. Just how young can you become? Could you, as a friend of mine asked, have a RealAge of, say, 12? Well, no. But it is relatively easy for women in their mid-50s or 60s to reduce their RealAge by 5 to 8 years, and only somewhat more difficult to reduce it by 15 or 16 years. More important, the younger your RealAge, the higher the odds you will live not only a long life, but also a healthier and more energetic one. You reap the benefits now and years down the road.

For this article, I've calculated the maximum benefit for each of 12 behaviors, assuming that no other factors are considered. The more good habits you adopt, however, the less likely you'll gain the largest age-reduction effect from any single one. But you'll enjoy better across-the-board protection from aging.

What's more, these 12 habits, picked from many beneficial ones, are relatively easy--in some cases, downright fun--to incorporate into your life. But don't be fooled. I base my recommendations--and conclusions--on serious research, which has shown that choosing these behaviors could make a significant difference.

1. Patrol your health. 

 Most people know when something's not right with their bodies. So, be alert to any early warning signs; if something seems wrong, have it checked out. Also, keep up with age-appropriate screenings:

* Preventive health counseling, including a review of vaccines (annually for all women)

* Blood pressure testing (annually for all women)

* Pap smears (annually for women 18 and older)

* Cholesterol and diabetes screening (every 5 years for women 35 and older)

* Mammograms (annually for women 40 and older)

* Colon-cancer screening (every 3 years for women 50 and older)

* Thyroid screening (once every 5 years for women 60 and older)

Maximum Benefit: 12 years

2. Do some physical activity with a friend twice a week.

This is a double dip: Your arterial and immune systems benefit from the exercise, and you build the strong social-support networks that can help you through times of stress. (The latter can yield a startlingly high benefit, up to 30 years, if you're under extraordinary stress.) Any physical activity-tennis, a casual stroll-is better than none. But brisk walking for the equivalent of an hour a day, or doing more vigorous exercise for at least 30 minutes, can bring your level of physical activity up to an optimum age-reduction range.

Maximum Benefit for Exercise: 4 years

Maximum Benefit for Close Personal Relationships: 30 years

3. Make yourself strong.

In addition to doing aerobics, practice strength-building exercises, such as weight lifting, 3 times a week for at least 10 minutes. Building muscle makes it less likely you'll fall. And if you do fall, the increased bone density you get from your workouts cuts the chances you'll suffer a disabling fracture. Plus, there are benefits to your arterial and immune systems.

Maximum Benefit: 1.7 years

4. Identify your genetic risks.

If your parents lived past the age of 75 (or grandparents, if your parents aren't that old yet), take 4 years off your RealAge. But even without such luck, you can, to a large extent, control the aging effects associated with your genetic profile by taking preventive steps and getting screenings for early detection. If cardiovascular disease runs in your family, take precautions to prevent arterial aging. The same holds for other genetically linked diseases: diabetes and breast, colon, and ovarian cancers, for example.

Maximum Benefit: Depending on disease, up to 12 years

5. Do whatever it takes to keep blood pressure low.

Your bloodpressure is a key determinant of aging of your arteries, which is associated with stroke and heart disease (not to mention memory loss, decline in orgasm quality, and wrinkling). Blood pressure of 120/80 to 130/85 is considered normal, but it's not ideal; I think your goal should be 115/76 or lower. If diet and exercise don't reduce pressure enough, you may need medication.

Maximum Benefit: Up to 26 years

6. Floss and brush daily.

Periodontal disease and, probably, severe gingivitis cause aging of the arterial system, perhaps because the bacteria that form plaque and are associated with gum disease also cause an immune reaction that attacks your arteries.

Maximum Benefit: 4.6 years

7. Consider hormone - replacement therapy (HRT) during menopause. 

 The estrogen in HRT appears to help keep the tissue lining of the blood vessels healthy, decreasing blockages that can trigger heart attacks, strokes, and heart failure. Estrogen may also lead to better cognitive functioning and fewer memory problems in women with menopausal symptoms. The third benefit of hormone therapy is that it helps stop the loss of calcium in the bones that can cause osteoporosis.

On the downside, taking estrogen after menopause might increase the risk of breast cancer. For women whose family or medical history precludes standard HRT, there is a new "designer" estrogen, raloxifene (Evista), which doesn't raise the risk and may actually reduce it. The drag has been shown to slow bone loss and appears to delay arterial aging, but further research is needed.

Maximum Benefit: 8 years, at age 70

8. Take the right supplements and avoid the wrong ones.

 Although eating a diverse diet is the best way to get the proper nutrients, many of us have to turn to daily vitamins to fill gaps. To reap antiaging benefits, you may need certain supplements in dosages higher than the recommended daily allowance. Specifically, you should take:

* Vitamin C, which may decrease arterial aging and delay immune-system aging. I recommend 1,200 milligrams (mg) a day from your diet or supplements, spread out throughout the day.

* Vitamin D, which helps protect against osteoporosis and the bone fractures it can lead to. Consume 400 international units (IU) of D in food or supplements.

* Vitamin E, which is associated with decreased aging of the arterial and immune systems, possibly by protecting cells from harmful free-radical oxidants. You need 400 IU per day.

* Folate frolic acid, which helps prevent the aging of the cardiovascular system by reducing the amount of homocysteine--an artery-damaging substance-in the blood. Take a supplement of 400 micrograms (meg) to add on to the 300 meg or so the typical balanced diet provides.

* Calcium, which decreases aging from disability caused by bone loss. Get 1,200 mg from food or supplements.

What supplements to avoid? Iron (except under the supervision of your doctor), which may accelerate aging of the arterial system, and vitamin A.

Maximum Benefit: 8 years

9. Have great sex ... often.

A new study suggests more frequent and more pleasurable (safe) sex can reduce mortality. How often should you indulge? For men, more is always better, but for women, the maximum antiaging benefit is gained when you're happy with both the quantity and the quality of your sex life.

Maximum Benefit: 2 years

10. Avoid exposure to passive smoke.

Obviously, smoking accelerates aging dramatically. But the effect-on your immune system and your arteries-seems to be almost as strong for passive smokers as it is for those who inhale.

Maximum Benefit: 6.9 years (compared to those exposed to 4 hours a day)

11. Live within your means.

The stress from being out of control financially (and, particularly, undergoing a bankruptcy) can cause unnecessary aging in significant ways, including the arterial and immune systems.

Maximum Benefit: 8 years

12. Eat 10 helpings of tomato paste a week.

Though it's fairly established that tomato paste and other tomato products reduce the risk of prostate cancer, new evidence shows tomatoes may also ward off a number of cancers, including breast, in women. Drinking tomato juice or eating the fruit raw won't do the trick: To absorb the cancer-preventing lycopene from tomatoes, you need to ingest some fat at the same time. Try drizzling a little olive oil over roasted tomatoes or, for pasta, choose a tomato-based sauce that contains a small amount of oil.

Maximum Benefit: 8 years (*) 

Fitness connection

This is the fifth in a series of six columns by Bob Greene, an exercise physiologist and personal trainer who coauthored two books with Oprah Winfrey: Make the Connection: Ten Steps to a Better Body -- and a Better Life and A Journal of Daily Renewal (both Hyperion).

For the past two months we have been following the progress of Staci Allan, a 29-year-old mother from Wheeling. IL, who wants to lose the 30 pounds she gained while pregnant with her daughter, Zoey, now 16 months. The good news is Staci hasn't fallen off the healthy-eating wagon and has lost ten pounds by loading up on vegetables, fruits, and low-fat sources of protein like fish and chicken. Staci's been pleased with her slow-but-steady progress. "When I was younger, the weight used to come off much more quickly," she says. "But I'm learning to be happy losing a half pound a week, since I know this will stay off."

 TRAINING PAINS 

Staci's exercise regime has presented more of a challenge. During her first few weeks of walking on a treadmill for 45 to 50 minutes, six times a week, she complained about shin splints. This condition which commonly occurs during walking or jogging is an inflammation of the muscles in the front of the lower leg. I told Staci that the majority of people who begin an exercise program -- or increase the intensity of their current one -- experience discomfort somewhere, be it a "stitch in the side," sore muscles, shortness of breath, or shin splints. Since training entails putting some stress on your body, it's impossible to work out effectively without a little discomfort.

I advised Staci to keep exercising, but to stretch and warm up for a few minutes before she started and to reduce her intensity when she felt achy. I also advised her to ice down both shins following each exercise session and again at night, and to replace her workout sneakers about every five to six months since worn-out shoes can aggravate shin splints.

During the early stages of her exercise regime, Staci also complained of shortness of breath, another form of discomfort some beginners experience. Effective exertion requires you to be somewhat out of breath; this is how you improve your physical condition. But breathing should not be labored. My rule is: You should be able to talk, but you won't actually feel like having a conversation.

Side stitches also afflict most new exercisers. When you're out of shape and begin training, your body is in a tug-of-war for oxygen. As your muscles monopolize blood flow, the supply to the central organs slows down. This oxygen depletion can cause sharp pain in your midsection. If this happens, try not to quit entirely -- just work at a slower pace. When the pain subsides, push yourself back up to speed.

It is important to be able to tell the difference between training discomfort fort and an injury. Here's a general gauge: Training discomfort is muscular in nature and will most likely be felt over a general area, such as both thighs. An injury is typically located at or near a joint, in a relatively small area, such as the knee. While minor discomfort should not alarm you, persistent pain should never be ignored. if it does not diminish in three to four days, consult your doctor.

STAYING ON TRACK 

As Staci stuck to her exercise routine, her shin splints decreased and her breathing came easier. She recently increased her walking intensity from three miles per hour (mph) at no incline to four mph at a 2.5 percent incline, a good pace for her. Staci finds that using a treadmill is more time efficient than the aerobics classes she used to take. The machine allows Staci to aggressively challenge herself by using the incline feature. And her ankles and knees don't take a pounding, as they would if she were to jog. Most of Staci's future exercise benefits will come from increasing the percentage of the incline.

Recently, Staci's exercise schedule took a backseat for two weeks while she entertained houseguests.
 Staci confessed that she felt guilty taking time out for herself during her friends' stay. I told her the most important thing is not to punish yourself if you do take a break. Just get back with the program as soon as you can.

Next month, in my final column, I'll complete Staci's fitness makeover and discuss ways that she -- and you -- can stay motivated.

THE TOP 5 EXERCISE MISTAKES 

 MYTH: No pain, no gain.
REALITY: Pain is not necessary for improved muscle tone, but some discomfort signifies muscle and cardiovascular strengthening.

MYTH: Exercising at a low intensity for a long time is the best method for weight loss.
 REALITY: High-intensity, 30 to 40 minute spurts work more effectively to change your metabolism and lower your weight.

MYTH: Exercising three times a week is all that's needed to lose weight.
REALITY: For most people, a minimum of five times a week is necessary for long-term weight loss.

MYTH: Cardiovascular exercise is the only way to trim down.
REALITY: Although steady cardio is a good way to slim down, interval training -- changing the intensity of your workout every few minutes -- will also reduce body fat.

MYTH: You can spot-reduce by using abdominal or thigh gadgets.
REALITY: Gadgets can only train muscle under the fat; unfortunately, you'll still be left with flab. Cardiovascular exercise is the foundation for weight loss.

Abstract: The progress a 29-year-old woman has made while following an exercise and diet regimen is described. The physical discomfort she felt when she first began the program has been relieved, in part because she is stretching and because she has improved her stamina.

Choose health

Cory leashes her dog and goes out for a good run with him every morning. Larry's older brother gave up smoking, and it wasn't easy. Karen is trying to avoid salty, fatty "junk" foods, and notices that her clothes fit better.

These people are practicing what's called wellness, and both their bodies and minds are winners. No one wants to feel sluggish or unhealthy; we all want to feel good now. The best way to do this is to get into some habits now to stay well in the future. Small changes you try to make in your everyday behavior will, over time, create a healthy you.

In their book, Healthy Pleasures, Robert Ornstein, Ph.D., and David Sobel, M.D., say that healthy choices pay off twice--you feel better every day that you make a healthy choice, and you're building better lifetime health.

Some Things You Can't Control . . . 

There are certain parts of your life you can't control:
* your genes--your inherited physical characteristics
* where you live
* your sex
* your age . . . and Others You Can

But you can start yourself on the road to health instead of down the path to disease in your adult life if you choose health. Here are some positive habits that will keep you going in the right direction:

* Get energized! Jog, swim, bike, work out, or run, and don't be a TV zombie. A little TV can be a reward at the end of a long day.

 * Relax. It's OK to watch fish in a tank or to gaze at flames in a fire-place or to take a nap. Maybe you need more sleep than other people. Rest the body, the eyes, the mind--leave room in your life for this "recreation." (Did you know that stroking a purring cat can both lower your blood pressure and slow your heartbeat?)

* Get out from under. A little healthy stress is OK; it can keep you on your toes. But too much stress can have you acting like a rat in a maze. Try to sort out where your stress is coming from. Do you need to do some repair work? Can you start improving communication with your parents or classmates, or replace some bad attitude with good? Do you know how to plan so you have time to relax? Should you start studying differently so school isn't like living on Elm Street? Do you go to your teachers or the school counselor when you need help?

Food-Foolish?

 Many of today's foods are convenient to prepare and eat, and come in colorful packages. But these foods may contain too much salt and fat. What you eat should give you a choice every day from those ever-popular standbys, the four food groups. This famous combo--dairy, fruits and vegetables, meats, grains--has stood the test of time. Deep down, you know the truth: Cereal and orange juice for breakfast is better than a doughnut and a can of soda pop; no one needs potato chips every day; and a "juicy" (fatty) burger isn't necessarily the best fuel for energy and fitness. No one says you'll never have another hot fudge sundae as long as you live, but moderation is the key to healthy eating.

Chuckles and Guffaws 

 Laughter may be the most enjoyable way to improve your health. Dr. Donald Black of the University of Iowa calls it laughter fitness. Big hearty laughs, grins, and smiles increase the oxygen in your blood, improve blood circulation, and change other persons' behavior around you for the better. Laughter can relieve tension, distract you from what bothers you, and increase relaxation. Having a sense of humor means that you know how to make fun of the silliness of life, not of other people.

Last, Not Least

Clearly some choices teens face can have unhealthy consequences. Alcohol, drugs, firearms, and traffic accidents claim the lives of more young people than all the diseases you can name put together. Decide now to keep them out of your life. And don't smoke. Smoking will almost certainly contribute to a less healthy life and quite possibly to serious health problems sooner than you think.

Habits, of course, can be changed. To be the victim of a bad habit is to forget there is a choice. Your body is undergoing tremendous change all the time. Give yourself a chance.

Abstract: Tips to achieve better health from the book 'Healthy Pleasures' are presented. Recommended activities include exercise, relaxing, and eating good foods. Teenagers who practice good health habits usually end up in better health later in life.