Key #1: Eat fewer calories, but more food.
Thatâs no misprint. Slimming down can help prevent disease, and cutting way back on the
amount you eat (a strategy called calorie restriction) may even slow the
aging process. When nutrition researchers invited themselves over for dinner in kitchens across the globe -- from Greece to Japan to the state of Pennsylvania -- they discovered a tummy-satisfying secret to good health: Pile your plate high with vegetables and fruits, add respectable portions of beans and whole grains, and downplay high-calorie fare like cheeseburgers, cream sauces, and fatty meats.
The result: Fewer calories, more health-boosting antioxidants, and longer, happier, more active and independent lives.
Why? "People on Okinawa eat more food by weight than people who eat a Western-style diet,â says Bradley Willcox, MD, of the Pacific Health Research Institute in Honolulu and lead researcher of the Okinawa Longevity Study. âThey eat a lot of produce and grains and smaller portions of higher-calorie, higher-fat foods. Itâs the combination of high nutrition and lower calories that gives them a tremendous health advantage: Their risk for dementia, heart attacks, strokes, and cancer are among the lowest in the world.â
In another study, few rodents that ate a very
low-calorie diet got cancer, and didn't develop diabetes or
obesity. âI think thereâs reason to believe this is also the case in
humans,â says Eric Ravussin, PhD, a professor at Pennington Biomedical
Research Center in Baton Rouge, Louisiana. In his study, when people cut
calories by 25 percent, they had less DNA damage than did those not on
the diet. They also had lower fasting insulin levels and body
temperature, both of which are linked to longevity.
restriction isnât easy. You have to eat 25 to 40 percent less than
usual. The more you cut, the better, but 25 percent is a good goal. So
if you usually consume 1,800 calories a day, youâd have to drop to at
least 1,350. The diet is low-sugar and low-fat, and the foods you eat
must be nutritional powerhouses. A typical dinner: two ounces of salmon,
one broccoli spear and a cup of whole-wheat spaghetti topped with five
sun-dried tomatoes, three shiitake mushrooms and 1/2 cup spaghetti
Key #2: Use exercise as an anti-aging vaccine.
Exercise can help you attain a better quality of life as
you age. Itâs no secret that physical activity tones up muscles, burns calories, and puts a happy bounce in your step. But recently, researchers uncovered a new, bonus benefit: Exercise acts as a powerful vaccine against the aging process itself.
When University of Florida exercise physiologists put healthy people ages 60 to 85 on weight-training programs for six months then tested them for signs of free-radical damage, they were surprised by the results. By the end of the study, low-intensity exercisers had a drop in free-radical damage, while high-intensity exercisers had a slight increase. And a control group of nonexercisers had a whopping 13 percent rise in free-radical damage.
The message: Need more convincing? Not exercising nearly doubles your risk of a heart attack, says Robert Nied, MD, a sports medicine specialist in California. And itâs not too late to start: âPeople who go from no exercise to some exercise receive the biggest benefits,â Dr. Nied notes.
How? Low-intensity exercise might be the best kind to protect your heart and arteries. You donât need to run or jog. Just walking at a brisk pace
translates into major health benefits. Aim for 30 minutes a day, either
in one session or in ten-minute stints, and include both resistance
training and aerobic exercise.
Key #3: Find something interesting to do.
Life is perpetually busy no matter what your age. But the truth is, as careers reach their later stages, as children mature, and as home-improvement ambitions are fulfilled, time usually does become more available for adults after 60.
With this time comes choices. The easy one is to merely to relax: watch more TV, eat out more often, talk on the phone as much as you want.
The better choice? Discover something more meaningful to devote yourself to and pursue it wholeheartedly. Why? A growing body of scientific research shows that doing something that interests you offers big health benefits in your 50s, 60s, 70s, and beyond.
An example: When psychiatrists at the University of California, San Diego, checked up on 500 adults ages 60 to 98 who were living independently, they got a pleasant surprise. By standard definitions of successful aging, which focus mostly on physical well-being, this group had plenty of challenges. Most were coping with a tough health condition such as cancer, heart disease, diabetes, and mental health problems. Just one in 10 met the usual criteria for healthy, successful aging, the researchers noted. The study volunteers, however, werenât buying into conventional wisdom.
When they rated their own degree of successful aging on scale of 1 to 10, the average score was a very happy 8.4. "People who think they are aging well are not necessarily the healthiest individuals," notes lead researcher Dilip Jeste, MD, chief of the universityâs geriatric psychiatry division. "In fact, optimism and effective coping styles were found to be more important to successful aging than traditional measures of health and wellness."
Key #4: Connect with friends and family.
Close connections are a source of joy and offer a sturdy shield against the stress that can lead to health problems down the road. Scientific journals prove time and again that having friends around changes the biochemistry of your brain, pumping up feelings of joy and well-being that bolster immunity.
The message: When youâre alone for too long (and the definition of âtoo longâ is different for each of us), levels of the stress hormone cortisol rise, ratcheting up your odds for heart disease, high blood pressure, depression, muddled thinking, and sleep problems.
Why? Social support, in the form of friends, family, neighbors and
colleagues, can prevent the age-related spike in blood pressure that
raises your risk of stroke and heart attack. Tying the knot is another
anti-ager: Marriage can add about seven years to a manâs life and three
to a womanâs. Prefer four-legged company? Pets can help reduce stress
and lower blood pressure, and may even help heart attack survivors live
Key #5: Flex your mind in positive ways.
By stressing your mind in productive ways, you can lower your risk of mental decline. And you donât need fancy computer programs or complicated âbrain gamesâ to do it -- simple âbrain calisthenicsâ (one neuroscientist calls then neurobics -- aerobics for your brain cells) that involve new ways of doing everyday things are all it takes.
The idea behind neurobics comes from a remarkable discovery: During autopsies of 137 people with Alzheimerâs disease, researchers realized that even though these women and men had all the brain plaques and tangles of full-blown Alzheimerâs, their symptoms were much milder than they should have been. When the scientists looked further, they found a possible explanation: The patientsâ brains weighed more and had more neurons than usual, suggesting that they had âcognitive reserveâ -- a savings account of extra pathways that allowed them to function more normally for far longer.
What's more exciting? People who use their brains more often -- on the job and at play -- seem to possess these brain-saving reserves. And they believe that stressing the brain in ways similar to the way we stress muscles during exercise can produce similar benefits: a stronger, fitter, more flexible brain.
Key #6: Reach for Red
Resveratrol, an ingredient in red wine, seems to have powerful anti-aging effects
Research suggests that it offers the same life-lengthening benefits as
calorie restriction â without the hunger pangs. A caveat: The doses that
have been shown to be effective are many times higher than what would
be safe or smart to get in alcohol form. A pill is in development, but
until itâs available, sipping a little Merlot with your dinner isnât a
Key #7: Go High-Tech
Thereâs no magic bullet for us yet, but our grandchildren may be
around a lot longer, thanks to these high-tech life lengtheners in the
Replacement parts. Increasingly available man-made
parts, from knees to brain implants, may be even better than our
originals. And scientists are using adult stem cells to replace aging
tissue, so you could strengthen a weak immune system, regrow heart
muscle after a heart attack or even undo paralysis.
Nano-healing. Tiny devices could go inside our bodies and fix or remove blood clots and damaged or precancerous cells.
Better DNA. Our chromosomes are capped with
telomeres (like the plastic cap on a shoelace). Each time a cell
divides, its chromosomes do, too, and telomeres shorten. When they get
too short, the cell dies or becomes vulnerable to disease. The answer to
a longer life, then, may be lengthening our telomeres with diet,
exercise or drugs.