Tuesday, March 16, 2010

Top 10 Anti-aging Nutrition Habits

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While aging is inevitable, physical decrepitude is not. Many of the outwards signs of growing old can be slowed - and life may even be prolonged - by maintaining a sensible approach to diet.
1. Aim at consuming a balanced diet that is rich in fiber.  
Ensure your diet is 60 to 65 percent carbohydrate content - that is, fruits, vegetables, breads, pastas and rice. Of this amount, 55 per cent should be in the form of complex carbohydrates and whole- grain products, and no more than 10 per cent from simple carbohydrates (cakes, etc.). Complement this with a diet that is 20 to 30 per cent fat content, and finally balance off your diet with 15 per cent protein content - that is, meats, soy and dairy products. It is important to note that, although protein deficiency plays a role in the development of osteoporosis, too much protein can also promote bone loss. So it is imperative to get the correct amount of protein and avoid eating protein in excess.

A healthy, balanced diet will help you maintain a healthy body composition and weight and provide you with the nutrients for optimal health and functioning.

Those aged 60 and older should try to get the recommended 20 to 35 grams of fiber each day by consuming a minimum of two servings of fruit, three servings of vegetables and four servings of whole-grains. But you should avoid increasing your fiber intake to great amounts than these listed, because too much fiber can exacerbate existing impairment of the gastrointestinal tract. Try to avoid spicy foods if you suffer from gastrointestinal problems, and this may also help prevent hot flashes.

2. Anti-aging Nutrition Habit #2
Drink more water. Did you know that 50 to 60 per cent of our total body weight is water?  Water is our life force.  Common complaints
like headaches, lack of energy, tired and lethargic sensations, injuries, hot flashes and achy joints and muscles have seen to be associated with dehydration. If most women would commit to drinking eight glasses of water every day they would notice a great im- provement in their overall health and energy.

Think of it this way: Every tissue, cell, organ and system is composed of water and functions optimally only in the presence of adequate water levels. Degeneration associated with aging will occur at a quicker rate if you are dehydrated. And you can't use thirst to help you determine when you should be drinking water, because as you age your thirst mechanism does not function as well as it should.

3. Anti-aging Nutrition Habit #3 
Consume five small meals and snacks throughout the day. Many women who do not eat breakfast and consume only a very light lunch are tricked into believing that they are reducing their caloric intake when, in fact, they are setting themselves up for a snacking binge in the late afternoon, followed by an  over- load at dinner and into the evening. The result is just the opposite of what you intend. Total calories consumed during the day will end up being higher rather than lower! And the scale gives you the bad news that you are gaining weight.

Your metabolism, the rate at which you burn calories for internal functions, is like an engine - the more often you give it fuel, the better it works. When you deprive your body of food, even for short down to preserve energy. A slowed metabolism makes it much more difficult to lose weight and much easier to gain weight. A diet that is not consistent in calorie and nutrient intake will also lead to a more rapid loss of muscle tissue, which we want to avoid at all costs. The good news is that you can get your body to work for you instead of against you. The rule should be that you do not go any longer than four hours during the daytime without eating something.

Most of us have been conditioned to believe that dinner should be the  largest meal of the day, so changing your eating patterns is not going to be easy. It will not happen overnight. You will probably have to change other old habits.

4. Anti-aging Nutrition Habit #4 
Reduce Fat Intake. Dietary fat is very easily converted to body fat, so controlling your fat intake is important in controlling the weight gain associated with aging. Limit any food choices that are higher than 30 per cent fat content.

Items such as lard, animal shortening, oils, butterfat, whole- milk solids, shortening and margarine all are fats.

Some obvious foods to avoid are:

    *  Fried foods - saturated in fat and oil and calories!
    *  Creams - very high in fat content
    *  Processed foods such as cakes and cookies and most precooked entrees

Go for wholesome, fresh foods as the staples in your diet. They will always be higher in nutrients and lower in fat. Processed foods should only complement a diet that is rich in fresh fruits, vege- tables and whole wheat grains.

Fat is an amazing fuel that provides us with a limitless amount of energy. Instead of hating fat and blaming it for all our problems, we should be astounded and respect it for its outstanding capabilities. Certain fatty acids are also necessary for good health, and some fat-soluble vitamins require fat for absorption into the system. Fat also helps to keep us insulated and warm. Elderly persons who have lost weight due to reduced appetite need to consume a moderate amount of dietary fat to maintain a healthy weight.

Unsaturated fats, especially the monounsaturated ones, are considered healthier; they are found in nuts, seeds, vegetable oils and soft margarine products. Saturated fats are found in animal products such as beef, butter, dairy products and lard; they tend to raise blood cholesterol levels, thereby increasing increasing risk of heart disease. Be cautious in consuming coconut or palm oils; these are vegetable oils, but they contain a large amount of saturated fat.  

5. Anti-aging Nutrition Habit #5
Reduce salt and sugar intake. By controlling your salt and sugar intake, you can reduce the risk of developing hypertension and adult-onset diabetes. Do away with the salt shaker; there is enough salt in most of the foods we eat without our adding more. If you want to boost taste of certain foods, use salt-free spices such as basil, oregano or pepper.

When it comes to watching your sugar intake, choose products with a sugar content that is less than 10 per cent of the total carbohydrate content. It's important to avoid items such as cakes, cookies and ice cream. Also limit your intake of no-fat or low-fat products. You are probably thinking, " What? Limit no-fat foods? " What do you think makes no-fat products taste so goods? Sugar, and lots of it. And what do you think sugar is? A lot of calories! Excess calories, are going to show up on our hips and thighs and abs. This is why or population continues to get fatter and fatter in spite of the explosion of no-fat products onto the market.

6. Anti-aging Nutrition Habit #6
Avoid caffeine, alcohol, cigarettes and other drugs. These types of drugs will age you quickly. A high intake of caffeine, alcohol and nicotine inhibits the absorption of of calcium into bone and speeds up the process of bone loss.

Smoking is associated with a 60 per cent increase in eye damage, an early onset of menopause and an increased risk of cancer and liver and heart disease. 

Caffeine is a very powerful drug with very quick, noticeable and measurable effects on the central nervous system, peripheral nervous system and digestive system. In fact, it's used in many prescription and over-the-counter pills. Like other drugs it is habit-forming, and you will find you have to have more and more caffeine to get the same effect. Caffeine makes a lot of people nervous, jittery, tense and stressed. It can often lead to bowel irritation and diarrhea. It is a diuretic that promotes water loss from the body. Treat caffeine as you would alcohol - a little bit once in a while is okay. Moderation is the key. Stick to one or two small cups a day.

Alcohol contributes to high blood pressure and breast cancer, and it damages your liver. Although alcohol is low in fat content, it is very high in empty calories. It also activates an enzyme that takes up fat from our bloodstream and stores it in fat cells. Therefore, any food you consume in combination with alcohol is more likely to end up in a fat-storage deposit areas like the hips, thighs and abs. Alcohol also lowers our inhibitions, making us more likely to make poorer food choices.

7. Anti-aging Nutrition Habit #7
Control your portion sizes.
If at the end of the day you have eaten excess calories from any source, you will store these calories as fat.  This, of course, will affect the aging process.

Let's say you consume an extra 1,000 carbohydrate calories in the form of plain pasta. It takes about 23 per cent of these calories to break down the dietary carbohydrate and store it as body fat, so 770 of the 1,000 extra carbohydrate calories will be stored as body fat. Now, let's say you consume an extra 1,000 fat calories in the form of creams. It takes about three per cent of these calories to break down the dietary fat and store it as body fat, so 970 of the 1,000 extra fat calories will be stored as body fat.

8. Anti-aging Nutrition Habit # 8 
Lay Emphasis on minimal consumption of processed foods. While eating out, always order the smaller portion size where there's choice. At the same time, Try eating from a smaller plate or bowl. Split meals with a friend when dining out - for example, order one salad and on e entree between you and share. Always drink a glass of water before any meal.

Pay attention to serving sizes listed on labels. Sometimes what is listed as one serving is unrealistically small, so you may trick yourself into believing you are consuming an amount low in caloric and fat content when, in fact you are eating four times the listed serving size. For example, a box of macaroni in cheese sauce (not that this would be a particularly healthy choice) might be listed as four servings but most people would find it only enough food for two. When calculating caloric and fat content in such cases multiply the values listed on the label by two to determine whether it's a healthy choice. Seniors can experience health problems form consuming too few calories, however. For this reason, with age we should ensure that our total caloric intake for the day does not fall below 1,200 calories.

9. Anti-aging Nutrition Habit # 9 
Detox one a week. Our bodies are constantly assaulted from pollution, stress, bad posture, sedentary jobs and our own bad eating habits. Over the months and years, the effects build up and emerge in many different forms - from skin eruptions, to headaches, ulcers, cancer and heart disease.

When we detox, two things happen. First, we stop overloading our body with harmful substances and secondly, we give it plenty of the right nutrients to actually speed up the elimination of toxins and promote cell renewal. According to WHO, Vitamins A, C and E are vital for health. These vitamins together with mineral selenium, are known as antioxidants. They can protect us not only against minor infections but also serious degenerative diseases such as cancer and heart disease, as well as conditions which come with premature aging. One of the best places to find anti-oxidants is in fruits and vegetables, taken raw.

10. Anti-aging Nutrition Habit # 10
Check your intake of calcium. For those concerned about weight and health, the first things  often cut from the diet are high-fat dairy products. But new research suggests high dairy intake may be healthier than once thought, and actually protect overweight adults from developing diabetes and heart disease (http://www.womenfitness.net/dairyintake.htm).

Women aged 40 and above should consume 3-4 servings of low fat dairy food daily. Other,  non-dairy sources of calcium include fortified breakfast cereals, canned fish with edible bones, some nuts, seeds and green vegetables. If calcium supplements are required, the best absorption rate is from a dose of 500-600mg of calcium once or twice daily. Vitamin D supplements may be necessary for elderly women with inadequate sun exposure.

Experts say that the protective benefits of dairy could be explained by the fact that it is rich in healthy nutrients like protein and calcium.

Healthy eating  is  one part  of anti-aging.  The  bottom  line is  that nutrition  in  combination  with physical activity, is integrally related and must be addressed both by individual women and by the community to prevent disease and to maximize quality of life.

Source: http://www.womenfitness.net

Monday, March 15, 2010

8 Perfect Stay-Young Foods

Eating right isn't just about weight loss—the nutrients you take in can have a serious effect on how you think, feel, and look! Our bodies and our feelings are nothing more than reflections of the various chemicals flowing through our system on a daily basis. Make sure those chemicals are the healthy kind you get from the right mix of fruits and vegetables, proteins and fats, and you’ll feel healthier, more energetic, and happier than you have in years.

In Eat This, Not That! 2010, we compiled a list of eight foods that can help keep you young. You’re only as young as you feel—so add these eight nutritious powerhouses to your daily diet, and start feeling (and acting and looking) years younger!

EGGS
Benefit: Weight loss
Substitute: Egg Beaters egg substitute

When it comes to breakfast, you can’t beat eggs. (That was too easy, wasn’t it?) Seriously, at a cost of only 72 calories, each large egg holds 6.3 grams of high-quality protein and a powerhouse load of vital nutrients. A study published in the International Journal of Obesity found that people who replace carbs with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more vitamins and minerals in their diets than those who ate few or no eggs. By examining surveys from more than 25,000 people, the researchers found that egg eaters are about half as likely to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A, and 36 percent less likely to be deficient in vitamin E. And here’s something more shocking: Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out, the dietary cholesterol in the yolk has little impact on your serum cholesterol.

Bonus tip: Breakfast is the most important meal of the day. Choose wisely—avoid the foods on our list of 20 Worst Breakfasts in America.


GREEN TEA
Benefit: Longer lifespan
Substitutes: Yerba mate, white tea, oolong tea, rooibos (red) tea

Literally hundreds of studies have been carried out documenting the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants. Among the most startling studies was one published by the American Medical Association in 2006. The study followed more than 40,000 Japanese adults for a decade, and at the 7-year follow-up, those who had been drinking five or more cups of tea per day were 26 percent less likely to die of any cause compared with those who averaged less than a cup. Looking for more-immediate results? Another Japanese study broke participants into two groups, only one of which was put on a catechin-rich green-tea diet. At the end of 12 weeks, the green-tea group had achieved significantly smaller body weights and waistlines than those in the control group. Why? Because researchers believe that catechins are effective at boosting metabolism.

Bonus tip: The average American consumes 400 liquid calories a day. Minimize that impact—avoid the 20 Worst Drinks in America.


GARLIC
Benefit: Cardiovascular strengthening
Substitutes: Onions, chives, leeks

Allicin, an antibacterial and antifungal compound, is the steam engine pushing forward garlic’s myriad health benefits. The chemical is produced by the garlic plant as a defense against pests, but inside your body, it fights cancer, strengthens your cardiovascular system, decreases fat storage, and fights acne inflammation. To activate the most allicin possible, you have to crush the garlic as finely as you can: Peel the cloves, and then use the side of a heavy chef's knife to crush the garlic before carefully mincing it. Be sure not to overcook it, as too much heat will render the compound completely useless (and your food totally bitter).

Bonus tip: Some foods keep you looking young. Others can quite literally cure what ails you. Check out these super 15 Foods That Cure.


GRAPEFRUIT
Benefit: Weight loss
Substitutes: Oranges, watermelon, tomatoes

Just call it the better-body fruit. In a study of 100 obese people at the Scripps Clinic in California, those who ate half a grapefruit with each meal lost an average of 3.6 pounds over the course of 12 weeks, and some lost as many as 10 pounds. The study’s control group, in contrast, lost a paltry 1/2 pound. But here’s something even better: Those who ate the grapefruit also exhibited a decrease in insulin levels, indicating that their bodies had improved their ability to metabolize sugar. If you can't stomach a grapefruit-a-day regime, try to find as many ways possible to sneak grapefruit into your diet. Even a moderate increase in grapefruit intake should yield results, not to mention earn you a massive dose of lycopene—the cancer-preventing antioxidant found most commonly in tomatoes.

Bonus tip: Eat well and you’ll feel younger and more vibrant. Add exercise to the mix and you’ll practically erase markers of age.


GREEK YOGURT
Benefit: Feeling fuller for longer
Substitutes: Kefir and yogurt with “live and active cultures” printed on the product label

If it’s dessert you want, go with regular yogurt; but if it’s protein, go Greek. What sets the two apart? Greek yogurt is separated from the watery whey that sits on top of regular yogurt, and the process removes excessive sugars, such as lactose, and increases the concentration of protein by as much as three times. That means it fills your belly more like a meal than a snack. Plus a single cup has about a quarter of your day’s calcium, and studies show that dieters on calcium-rich diets have an easier time losing body fat. In one study, participants on a high-calcium dairy diet lost 70 percent more body weight than those on a calorie-restricted diet alone. If only a similar claim could be made of everything you eat.

Bonus tip: Fruit-on-the-bottom yogurt is a classic example of a food that doesn’t deserve its healthy reputation—see what else makes our list of the 30 “Healthy” Foods that Aren’t.


AVOCADO 
Benefit: Reduced risk of heart disease
Substitutes: Olive, canola, and peanut oils; peanut butter; tahini

Here’s what often gets lost in America’s fat phobia: Some fats are actually good for you. More than half the calories in each creamy green fruit comes from one of the world’s healthiest fats, a kind called monounsaturates. These fats differ from saturated fats in that they have one double-bonded carbon atom, but that small difference at the molecular level amounts to a dramatic improvement in your health. Numerous studies have shown that monounsaturated fats both improve you cholesterol profile and decrease the amount of triglycerides (more fats) floating around in your blood. This can lower your risk of stroke and heart disease. Worried about weight gain? Don’t be. There’s no causal link between monounsaturated fats and body fat.


BELL PEPPERS
Benefit: Improved immune function
Substitutes: Carrots, sweet potatoes, watermelon

All peppers are loaded with antioxidants, but none so much as the brightly colored reds, yellows, and oranges. These colors result from carotenoids concentrated in the flesh of the peppers, and it’s these same carotenoids that give tomatoes, carrots, and grapefruits their healthy hues. The range of benefits provided by these colorful pigments include improved immune function, better communication between cells, protection against sun damage, and a diminished risk of several types of cancer. And if you can take the heat, try cooking with chili peppers. The bell pepper cousins are still loaded with carotenoids and vitamin C, but have the added benefit of capsaicins, temperature-raising phytochemicals that have been shown to fight headache and arthritis pain as well as boost metabolism.


ALMONDS
Benefit: Improved memory
Substitutes: Walnuts, pecans, peanuts, sesame seeds, flaxseeds

An ounce of almonds—or about 23 nuts—a day provides nearly 9 grams of heart-healthy oleic acid; that’s more than the amounts found in peanuts, walnuts, or cashews. This monounsaturated fat is known to be responsible for a flurry of health benefits, the most recently discovered of which is improved memory. Rats in California were better able to navigate a maze the second time around if they’d been fed oleic acid, and there’s no reason to assume that the same treatment won’t help you navigate your day-to-day life. If nothing else, snacking on the brittle nuts will take your mind off your hunger. Nearly a quarter of an almond’s calories come from belly-filling fiber and protein. That’s why, when researchers at Purdue fed study participants nuts or rice cakes, those who ate the nuts felt full for an hour and a half longer than the rice cake group did.

Bonus Tip: Before you go out to eat, grab a handful of almonds; it could help keep your hunger at bay.

Source: http://health.yahoo.com

Sunday, March 14, 2010

How Food Affects Your Skin’s Appearance

How sugar affects your skin. To improve bad skin, avoid sugar! “Sugar is the worst thing for your skin. Every doughnut, candy bar and soda adds to a toxic excess of blood sugar or glucose that shows up on your face,” says Dr Giampapa. “Frequent consumption of refined carbohydrates, which are ubiquitous in the American diet, can bump up cortisol levels. This can interfere with hormone balance and increase inflammation.”

Dr Giampapa explains that sugar also raises the blood levels of insulin (the hormone that regulates insulin receptors to glucose). Glycation and cross-linking of proteins is stepped up, collagen weakens, and wrinkles deepen. Here’s a medical skin care tip: glycation ultimately causes production of extremely toxic by-products known as advanced glycation end products (AGEs).

How sugar affects your appearance (your weight!). “Sugar causes fat to accumulate in your belly, making it harder to maintain a trim appearance, particularly if you are over 40. As your waistline girth increases, so does your risk of heart attack and stroke.”

When you look in the mirror, you’ll see fine lines appear that deepen over time. Here’s a skin care tip that’s easy to apply: avoid sugary foods and alcohol because they cause the skin above and under your eyes to puff up. Puffiness is also increased if you aren’t drinking enough water. By the way, you especially need to increase your intake of fresh mineral water when traveling.

According to Dr Giampapa, knowing how food affects your looks and following certain skin care tips, can reduce the lines, wrinkles and puffiness within just a few days.

Here are Dr Giampapa’s skin care tips:

    * increase your intake of lean protein
    * increase your intake of foods high in omega-3, omega-6 and omega-9 oils (fish, nuts, seeds, dark green vegetables, olive, flax and hemp oils)
    * use only the highest quality (and darkest) of oils when cooking
    * include antioxidants in your diet: these free-radical fighters help keep sugar from attaching to proteins, so replenishing their supply by eating more antioxidant-rich fruits, nuts, and vegetables (i.e. cranberries, walnuts, and red bell peppers) and having antioxidants in your nutritional supplements is the correct route toward younger looking skin.
    * keep added sugar to no more than 10% of total calories
    *  control stress – stress can also lead to elevated cortisol levels, so controlling oxidative stress is also crucial in reducing skin wrinkling and puffiness.

How herbs and spices affect your skin. “Spices that are rich in anti-oxidants include Turmeric (a purifying and potent antioxidant), Cumin, fenugreek, black pepper, ground cloves, cinnamon, and oregano,” says Dr Giampapa. “Although these spices are rich in antioxidants, they are generally consumed in much smaller amounts than antioxidant-rich fruits and vegetables, which should be incorporated into a diet for skin and overall health.” Certain foods affect your appearance by eradicating free radicals (that’s what anti-oxidants do, and it improves your skin).

How green tea affects your looks. “Green tea is an antioxidant-rich drink that should be the substitute for coffee addicts worldwide who are concerned about skin health,” says Dr Giampapa. “Making that switch from coffee to green tea can be difficult for Starbucks regulars, but the effects will show up in the overall clarity of your skin. In addition, theanine in green tea gives off a calming effect which can help with keeping stress levels in check.”

Source: http://theadventurouswriter.com/blog

The Longevity Diet (Natural Anti-Aging Foods for Health and Longevity)

The longevity diet is designed for anyone looking for a natural anti-aging solution to promote younger looking skin, overall health, and longevity.

Everyone experiences the signs of aging — skin begins to wrinkle, hair becomes dry and thin, eyesight wanes, joints ache, and energy levels plummet. Although there is no magic pill for aging, there is a natural anti-aging solution which can reduce the signs of aging, improve the functioning of organs, and increase energy. It is the longevity diet. Eating healthy, natural anti-aging foods, as well as taking anti-aging supplements and getting plenty of exercise, is the secret to health and longevity.

The Benefits of Eating Natural Anti-Aging Foods
Eating a well-balanced, low-fat diet, rich in anti-aging antioxidants, nutrients, plant enzymes, fiber, and essential fatty acids, as well as drinking plenty of water and other cleansing liquids, will lead to looking and feeling younger. The longevity diet will also help to prevent common age-related diseases, such as heart disease, cancer, Alzheimer's disease, and macular degeneration as it will provide the body the tools to sustain itself and ward off illness.

Antioxidants work by neutralizing free radicals, which would otherwise cause oxidative damage, harming cells, and even cellular DNA. Essential nutrients are needed for all bodily functions, from vitamin C for cellular regeneration, to magnesium for nerve and muscle tissue health. Plant enzymes help the body digest and utilize the nutrients provided by food. Essential fatty acids are needed for proper cognitive function, cellular integrity, and brain health. The body needs plenty of fiber to help cleanse and eliminate waste and toxins. All of these components are needed for disease prevention, health and longevity.

The Longevity Diet — Fruits and Vegetables
Fruits and vegetables are the central focus of an anti-aging and longevity diet plan. They all have their own particular formula of antioxidants, nutrients, water, and fiber, which when consumed in their raw, natural form are perfect anti-aging foods. Be sure to eat a variety of fruits and vegetables.

As a general guideline, consume at least one serving of cruciferous vegetables (broccoli, cauliflower, cabbage, arugula), two servings of dark green leafy vegetables (spinach, watercress, romaine lettuce, kale), one serving of yellow and orange-pigmented foods (sweet potatoes, squash, sweet peppers, grapefruit, peaches) and two servings of red or purple foods (tomatoes, red cabbage, eggplant, blueberries, raspberries, cranberries, apples, plums). Mineral-rich mushrooms, nutrient and prebiotic-rich bananas, and essential fatty acid-rich avocados should all be consumed regularly.

The Longevity Diet — Whole Grains
Natural anti-aging whole grains should always be eaten instead of processed white flour foods in the anti-aging and longevity diet. Whole grains, such as brown rice, oats, quinoa, and buckwheat have the entire grain intact, as opposed to refined grains which have typically lost their nutrient-rich germ and bran layers. Whole grains have anywhere from 50 to 100 percent more vitamins and minerals, as well as essential fatty acids and dietary fiber, barely found at all in processed products.

The Longevity Diet — Fish, Nuts, and Oils 
Choices of protein and fat have a huge impact on health and longevity. Foods high in saturated fatty acids, such as red meat, pork, and cheese are more difficult for the body to digest, and are often consumed with high amounts of sodium. This puts a strain on the liver, which is responsible for breaking down fats, so it has less energy to remove toxins from the body.

Fish, soy, nuts, and minimally processed vegetable oils are wonderful anti-aging foods. Fish, especially wild salmon, herring, and mackerel are all excellent sources of essential fatty acids. Soy products, such as tofu, are rich in beneficial phytonutrients, such as isoflavones, minerals, and protein, while at the same time being extremely low in fat. Nuts are rich in healthy fatty acids, minerals, and protein. Oils, particularly virgin olive oil, flax seed oil and hemp seed oil, should be part of the longevity diet instead of processed vegetable oils and margarine. As some saturated fat is also necessary, a small amount of butter can be included in the anti-aging and longevity diet as well.

As the body ages, it becomes increasingly difficult to absorb nutrients. It is therefore even more important to consume plenty of natural anti-aging foods later in life. Transform food into a natural anti-aging solution with the longevity diet.

Sources: http://www.suite101.com

Saturday, March 13, 2010

Exercise, Longevity and Life Expectancy

Exercise is one of the most important things you can do. Without exercise, you increase your risk of a wide assortment of chronic illnesses. Here is a list of conditions that physical activity can reduce the risk for (and how many people have them) :

    * Coronary Heart Disease (12.6 million)
    * Heart Attack (1.1 million)
    * Diabetes (17 million)
    * Hip Fracture (300,000)
    * High Blood Pressure (50 million)
    * Obesity (50 million)
    * Overweight (108 million)

Exercise Adds Years to Your Life

One study found that the average 65-year-old can expect an additional 12.7 years of healthy life –- meaning he will live disability-free until age 77.7. Highly active 65-years-olds, however, have an additional 5.7 years of healthy life expectancy –- they will remain disability free until age 83.4.

Another study found that increasing physical activity after age 50 can add years to one’s life. In the study, individuals with and without cardiovascular disease were compared by the amount of physical activity they did. Men who were moderately active added 1.3 years to their lives and those who were highly active added 3.7 years. Women who were moderately active added 1.1 years and those were highly active added 3.2 years. In addition, people who exercised more also lived more years free of cardiovascular disease. While moderate exercise increases life expectancy, highly active people more than doubled the benefits.

Get Started
Get started exercising by increasing your physical activity every day. Walk more, get up more and just use your body. Then add in 30-minute periods that you commit to exercise. Do some strength, balance and stretching work. Find a time every day and commit to doing something that's physical.

Thursday, March 4, 2010

Six (6) Ways to Live a Lot Longer

If you’re reading this, there’s a good chance you’re going to live a long life - centenarians (folks who make it into the triple digits) increased 51% from 1990 to 2000, which certainly bodes well for us younger folks. Advances in health, education, and disease prevention and treatments are mostly to account for this dramatic leap, but there are loads of little everyday (read: easy) things you can do that will seriously improve your longevity. Here are 6 to try today:

1) Add raspberries to your oatmeal
Most Americans eat 14 to 17 g of fiber per day; add just 10 grams more and reduce your risk of dying from heart disease by 17%, according to a Netherlands study. Dietary fiber helps reduce total and LDL ("bad") cholesterol, improve insulin sensitivity, and boost weight loss. One easy fix: Top your oatmeal (1/2 cup dry has 4 g fiber) with 1 cup of raspberries (8 g) and you get 12 g of fiber in just one meal. Other potent fiber-rich foods: 1/2 cup of 100% bran cereal (8.8 g), 1/2 cup of cooked lentils (7.8 g), 1/2 cup of cooked black beans (7.5 g), one medium sweet potato (4.8 g), one small pear (4.3 g).

Search for delicious fiber-rich foods


2) Drink green or black tea
Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results. You really need only 1 or 2 cups of tea daily to start doing your heart some good—just make sure it's a fresh brew. Ready-to-drink teas (the kind you find in the supermarket beverage section) don't offer the same health benefits. "Once water is added to tea leaves, their catechins degrade within a few days," says Jeffrey Blumberg, PhD, a professor of nutrition science and policy at Tufts University. Also, some studies show that adding milk may eliminate tea's protective effects on the cardiovascular system, so stick to just lemon or honey.


3) Swap seltzer for soda
Scientists in Boston found that drinking one or more regular or diet colas every day doubles your risk of metabolic syndrome--a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist—that increase your chance of heart disease and diabetes. Controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking can add 6 to 9 1/2 healthy years to your life.

One culprit could be the additive that gives cola its caramel color, which upped the risk of metabolic syndrome in animal studies. Scientists also speculate that soda drinkers regularly expose their tastebuds to natural or artificial sweeteners, conditioning themselves to prefer and crave sweeter foods, which may lead to weight gain, says Vasan S. Ramachandran, MD, a professor of medicine at Boston University School of Medicine and the study's lead researcher.

Better choices: Switch to tea if you need a caffeine hit. If it's fizz you're after, try sparkling water with a splash of juice.

Thirst quenching smoothies

4)  Eat purple food
Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols - compounds that reduce heart disease risk and may also protect against Alzheimer's disease, according to research. Polyphenols help keep blood vessels and arteries flexible and healthy. "What's good for your coronary arteries is also good for your brain's blood vessels," says Robert Krikorian, PhD, director of the Cognitive Disorders Center at the University of Cincinnati. Preliminary animal studies suggest that adding dark grapes to your diet may improve brain function. What's more, in a recent human study, researchers found that eating 1 or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.

25 ridiculously health foods

5) Walk instead of drive
"Fit" people--defined as those who walk for about 30 minutes a day--are more likely to live longer than those who walk less, regardless of how much body fat they have, according to a recent study of 2,603 men and women. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine, says recent research. So take a walk on your lunch hour, do laps around the field while your kid is at soccer practice--find ways to move a little more, every day.

Walk off 5 times more belly fat

6) Say yes to your next invite
Outgoing people are 50% less likely to develop dementia, according to a recent study of more than 500 men and women ages 78 and older from the Karolinska Institutet in Sweden. Participants also described themselves as not easily stressed. Researchers speculate that their more resilient brains may be due to lower levels of cortisol--studies show that oversecretion of this "stress hormone" can inhibit brain cells' communication.

Wednesday, March 3, 2010

How to Live to 100

People often ask if it is actually possible to live to age 100, especially if they had bad habits in the past. While aging is inevitable, poor health is not. Read on to find the most effective ways to live to 100.

It really is possible to live to 100.
The good news is that your body was designed to be 100 — but, you have to get out of the way. Getting out of the way means taking an honest look at the habits and lifestyle you are living with today. Most of us have developed habits that limit our true health potential. But don't let these bad habits of the past discourage you. What matters is what you do from this moment forward. Leave behind the habits that aren't serving you — smoking, eating fast food, and so on — and start choosing habits that your body needs to thrive.

Lifestyle habits that age you most quickly
The culprits that will most quickly age you and negatively affect your health are:

1. Poor diet
2. Lack of exercise
3. Stress and worry
4. Exhaustion
5. Unhappiness
6. Lack of love
7. Toxic overload
8. Blockages and congestion of the transportation highways within our bodies.

Healthy habits to live long
It takes 14 to 21 days of repetitive behavior to form a new pattern in your brain. Once the pattern is formed, it becomes an automatic behavioral response. As you develop new healthy habits, they will begin to replace bad habits. Here are some of the most transformative longevity habits:

1. Drink more water
Drink 8 glasses of fresh, filtered water every day. Water is very important for proper lymphatic drainage and hydrating the cells to prevent buildup of toxic waste products. Your safest bet is filtered water. The best kind of filtration processes for removing contaminants use activated charcoal, which removes the impurities but leaves the water-soluble minerals. Avoid water softeners, which take away essential minerals.

2. Eat like a centenarian
The rural community of Rugao, four hours north of Shanghai, enjoys the reputation as the "longevity county of China" because there are over 200 centenarians in the small region -- the highest number per 1,000 residents anywhere in China. Rugao residents eat mostly fish, vegetables, mushrooms, seaweed, corn and buckwheat. There was virtually no meat or poultry present in the majority of their diet. Scientists have confirmed the health benefits of a diet high in fish and vegetables and low in animal products.

Know what foods to enjoy and what to avoid:
• The very best thing you can do for your health is to eat a wide array of colorful fruits and vegetables every day.
• Eat fish and cut back on meat and poultry.
• Choose the right fats. Cut back on saturated fats like butter and avoid all trans fats. Instead, choose mono-saturated fats: olive, sesame, canola, flax, and fish oils.
• Avoid all refined sugars.

3. Restore with regular rest 
Get 7 to 8 hours of quality sleep every night.

4. Take the stairs!
Take a walk. Go for a swim. Join the gym. Find an exercise activity that works for you and stick to it, practicing at least four times a week for thirty minutes a session. Regular exercise can strengthen your immune system, uplift your mood, maintain joint mobility, increase energy - the list goes on and on!

5. Manage your stress.
Stress is the root cause of most of the diseases that shorten our life span. Meditation is a powerful way to manage your stress level. For the best results, meditate every day. Start with five minutes and work your way up to fifteen or twenty minutes. (See 3 Easy Beginner Meditation Techniques.) For a guide look for a CD that is filled with meditations for living to 100. Another option? Get your exercise and stress-management all in one by beginning a tai chi practice.

6. Detoxify your surroundings.
With environmental factors causing ever more damage to our well-being, it is important to know what to look out for and avoid. For starters, you can avoid many dangerous chemical compounds if you buy organic foods and use glass and recycled paper products. In addition, it is beneficial to undergo periodic detoxification treatments with special dietary and herbal regimens to lower your body's toxic load. An herbal blend that is specially formulated for helping your body detoxify is Internal Cleanse. Also learn how to eliminate the toxins by detoxing.

Tuesday, March 2, 2010

Four (4) Foods to Help You Look Years Younger

A good face cream can work wonders, but it's equally important to nourish your skin from the inside out. Below, I present four delicious foods packed with essential nutrients to keep your skin looking radiant and fresh!

1. Sweet Potato Fries
Sweet potatoes are a dynamite source of beta-carotene (their bright orange color is a dead giveaway). Your body converts beta-carotene to vitamin A, a nutrient that helps to continually generate new, healthy skin cells.

I like to turn sweet potatoes into crispy oven-baked French fries. Cut peeled potatoes into ¼-inch strips and spread them in a single layer on a baking sheet coated with oil spray. Mist the fries with oil spray and season with salt, black pepper, or any other seasonings (ground cinnamon, curry powder, and chili powder are all fun options). Bake in a 400 degree oven for 20 minutes, flipping the fries halfway through. I finish my fries under the broiler for 5 minutes to get them extra crispy!

2. Balsamic Carrots
Like sweet potatoes, carrots come equipped with a generous supply of beta-carotene. In addition to its pivotal role in skin cell renewal, beta-carotene acts as a potent antioxidant, sopping up damaging free radicals that accelerate skin aging.

Fend off wrinkles with my recipe for Roasted Balsamic Carrots. Cut 1 pound of peeled carrots into 1/2-inch wedges. Spread the carrots over half of a large sheet of aluminum foil, and sprinkle them with ¼ cup balsamic vinegar, 2 tablespoons minced fresh rosemary, 2 cloves minced garlic, ¼ teaspoon paprika, salt, and pepper. Drizzle the carrots with 1 tablespoon olive oil and fold the foil over to create a tightly sealed packet. Place on a baking sheet and bake in a preheated 400 degree oven for 25 minutes or until the carrots are tender.

3. Spinach Marinara
Spinach delivers a triple of dose of wrinkle-fighting antioxidants: vitamin C, vitamin E, and beta-carotene. All three work in concert to protect your skin from the sun's UV rays so it stays vibrant and healthy.

Make a quick spinach marinara sauce by wilting fresh spinach leaves into a pot of simmering tomato sauce, then serve over pasta or grilled chicken cutlets.

4. Toasted Pecans
Pecans are one of a short list of foods rich in Vitamin E, a nutrient that's vital to skin health. By forming a protective barrier in the cell membranes of your skin, the vitamin E in pecans helps to ward off harmful free radicals and therefore helps to keep skin firm and elastic.

Pecans are delicious on their own, but toasting them makes them incredibly buttery and rich...they're like candy! Spread pecans on an ungreased baking sheet and toast them in a preheated 350 degree oven (or a toaster oven) for about 10 minutes (watch them closely to make sure they don't burn). Enjoy them whole as a scrumptious snack, or chop them up and sprinkle them into oatmeal or low-fat yogurt.

Source: Yahoo! Health 

Monday, March 1, 2010

Top 10 Fun Ways to Live Longer

A healthy lifestyle doesn't have to mean treadmills and salads everyday. Many activities that are fun and pleasurable are also good for you. By understanding how these activities can help you live longer and what to do to get the most benefits, you'll be putting some fun into healthy living.

1. Drink Red Wine
Red wine is packed with resveratrol, an antioxidant. These work to protect your body against the effects of aging. One or 2 glasses of red wine a day can help keep your body young.

2. Eat Dark Chocolate
Dark chocolate is a wonderful food that contains a large amount of antioxidants that protect your body from aging. Find good quality dark chocolate, learn to appreciate it, and have a bit of it each day. Eating chocolate may lower your blood pressure and cholesterol while providing an energy boost.

3. Smile
Smiling is a great way to change your attitude, connect with people and give benefit to your body. Like relaxation, smiling can work to counteract the effects of stress. By forcing ourselves to smile, we "trick" our body into believing that everything is good, thereby reducing stress. Like a switch, smiling can actually change your mood. So put a smile on, even if you don't feel like it, and pretty soon you'll be smiling for real.

4. Have More Sex
Sex and touching are thought to be essential parts of health. Sex releases an assortment of beneficial chemicals in the body. Sex and touching help us bond with others, strengthens relationships, and increases our own self-worth. Frequent sex may even extend your life by years.

5. Relax
Relaxation is the opposite of stress. While stress brings harmful health effects, relaxation helps our bodies to rest, heal and function better. By practicing daily relaxation techniques, you can train yourself to turn off your stress and replace it with calm energy. This will improve your blood pressure, heart rate and ability to cope with life's challenges.

6. Make Exercise Play
Physical games and sports are a great way to keep both your body and mind healthy. Simple exercise routines are great for maintaining balance, flexibility, endurance and strength. Group games and sports can give your mind a workout as well, as you anticipate other people's actions and how to work together. Find a game and activity that suits your level of physical ability and play often.

7. Sleep
Sleep is an essential body function. Most Americans do not get enough sleep. Medications, stress, illness and poor sleep habits all can prevent you from getting between 7 and 9 hours a night. The health benefits of sleep include more energy, better immune function, and more.

8. Spend Time With Loved Ones
Relationships are an important part of health. Not only do strong bonds with other people mean you will have help when you need it, being connected also means protection from loneliness, depression, and mental illness. Spend time cultivating your relationships with friends and family to improve your health and your life.

9. Solve Puzzles and Play Brain Games
Mind games are a great way to stay involved and engaged in the world. Games can exercise different parts of your mind and entice your curiosity. If possible, choose social games like chess or bridge that exercise your brain while keeping you connected with others.

10. Be Positive
Having a positive attitude about aging can add more than seven years to your life, according to researchers. Avoid the cultural push to glorify youth and regret each passing year. Find ways to pleasure in your increasing age and enjoy greater learning, experience, and control in your life.

Source: About.com - Longevity