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:
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.
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.
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.
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.
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.
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.
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:
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.
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.
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.
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.
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 (*)
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