RealAge Tips and Strategies to Grow...Younger
"duncan" - james browne, artist
The Top 12 Grow Younger® Strategies ~
designed to make your RealAge younger
For personalized recommendations, take the RealAge test.
- Take your vitamins.
Regularly taking vitamin C (1200 mg/day), vitamin E (400 IU/day), calcium (1000-1200 mg/day), vitamin D (400-600 IU/day), folate (400 mcg/day), and vitamin B6 (6mg/day) can make your RealAge 6 years younger. - Quit smoking and avoid passive smoking.
Smoking makes your RealAge 8 years older. - Know your blood pressure.
A person with low blood pressure (~115/75) is as much as 25 years younger than a person with high blood pressure (over 160/90). - Reduce stress.
In highly stressful times, your RealAge can be as much as 32 years older than your calendar age. By building strong social networks and adopting stress-reduction strategies, you can erase 30 of those 32 years of aging caused by stress. - Floss your teeth.
Flossing and brushing daily can make your RealAge 6.4 years younger. - Be active.
Even a small amount of exercise—two 20-minute walks per day—can make your RealAge nearly 5 years younger. - Wear a seat belt.
Regularly wearing a seat belt and driving within 5 miles per hour of the speed limit can make your RealAge as much as 3.4 years younger. - Fill up on fiber.
Getting 25 grams of fiber per day in your diet can make your RealAge 2.5 years younger than if you only included 12 grams of fiber per day in your diet. Men may need even more than 25 grams of fiber per day. - Laugh a lot.
Laughter reduces stress, strengthens the immune system, and can make your RealAge as much as 8 years younger. - Monitor your health.
People who are proactive about seeking high-quality medical care and managing chronic conditions can have a RealAge as much as 12 years younger than their peers who do not. - Become a life-long learner.
People who remain intellectually involved throughout their lives have a RealAge as much as 2.5 years younger.
Take the RealAge test; develop an Age Reduction Plan
Over your lifetime, you can make your RealAge as much as 26 years younger. That means that you will live younger every day, and live longer with as much health and energy as possible.
"waiting for darby" - james browne, artist (Check out his latest work!)
james browne, artist, with darby (Read James' Biography)
Face It
Gazing at familiar faces, even in pictures, may help you feel less stressed.
The look of a familiar face appears to soothe nerves and dampen the stress response, according to a new study. And finding the familiar face in a photograph produces the same effect. Spend time with friends and family when you're feeling stressed and keep photos on hand for times when they can't be near.
RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.
Originally published on 11/19/2004
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Stress causes your body to release adrenaline and cortisol, hormones associated with the "fight or flight" response. These hormones kick your body into high gear by dilating your pupils, diverting blood flow to your muscles, and increasing your heart rate, blood pressure, and respiration. Although some stress is good, chronic stress is associated with increased rates of depression and anxiety and may aggravate other medical conditions. Keep stress at bay by getting regular exercise, practicing some form of relaxation or meditation technique, eating a healthful diet, and spending time with family and friends.
REFERENCES
Face pictures reduce behavioural, autonomic, endocrine and neural indices of stress and fear in sheep. da Costa, A. P., Leigh, A. E., Man, M. S., Kendrick, K. M., Proceedings of the Royal Society of London. Series B. Biological Sciences : Biological Sciences 2004 Oct 7;271(1552):2077-2084.
Mood Movies
Strengthen the bond between you and your partner this weekend by watching a romantic movie.
Watching romantic movie scenes not only puts you in a romantic frame of mind, but it also may affect hormone levels in your body. A new study revealed that levels of progesterone, a hormone that promotes bonding and relaxation, were increased in both men and women while watching a romantic flick.
RealAge Benefit: Long-term, loving relationships can make your RealAge as much as 6.5 years younger.
Originally published on 12/03/2004
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Having close, loving relationships promotes health. Social ties provide people with coping mechanisms for stress. Unchecked stress levels may contribute to needless aging because stress has a physiological effect on the body that suppresses the immune system and puts certain systems into overdrive. However, research shows that people are often calmed by the presence of loved ones. Talking out your troubles with a close friend or family member can help assuage stress, too. If friends are not near, try keeping a journal or calling friends on the phone whenever you need to release your worries.
REFERENCE
Effects of affiliation and power motivation arousal on salivary progesterone and testosterone. Schultheiss, O. C., Wirth, M. M., Stanton, S. J., Hormones and Behavior, 2004 Dec; 46(5): 592-599.
Sunny Side Up
Seeing the bright side of things can add years to your life.
Optimists tend to outlive pessimists and are less likely to die from cardiovascular disease, a new study revealed. Pessimists may be more likely to smoke or gain weight, factors that increase cardiovascular health risks. Focus on the good things in your life and seek out the positive aspects of difficult situations.
RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.
Originally published on 12/10/2004
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Not every cloud has a silver lining, but trying to find the positive in situations is a good health habit to practice. This doesn't mean that negative experiences should be ignored. Recognize their impact, but try not to dwell on negative situations that you cannot change and look forward to good things in life. New research reveals that optimists live longer than pessimists and are less likely to die from cardiovascular disease. Although no one is sure exactly why, researchers have noted that pessimists may be more likely to develop high blood pressure, gain weight, or start smoking, all of which endanger heart and blood vessel health. Diet, exercise, and many other healthy lifestyle habits have a great impact on life span.
REFERENCES
Dispositional optimism and all-cause and cardiovascular mortality in a prospective cohort of elderly dutch men and women. Giltay, E. J., Geleijnse, J. M., Zitman, F. G., Hoekstra, T., Schouten, E. G., Archives of General Psychiatry 2004 Nov;61(11):1126-1135.
Stress Test
Don't make any big decisions this week if you're feeling stressed.
A little stress helps keep you on your toes for memory-recall tasks. However, research shows that it muddles your mind when you're trying to solve a problem. De-stress before tackling problems by practicing soothing activities, such as deep breathing or meditation exercises.
RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.
Originally published on 12/29/2004
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The body releases adrenaline and other hormones in response to a perceived threat. This so-called "fight or flight" response increases heart rate, dilates pupils, and directs blood to working muscles to prepare the body for action. Students experience a fight or flight response before an exam and you may experience stressful feelings before important events. A recent study revealed that heightened anxiety improves memory recall. However, it hinders problem-solving ability. The finding is consistent with the hypothesis that the areas of the brain involved in problem solving do not respond well to increased levels of stress. Good ways to reduce stress before tackling a complex problem include practicing diaphragmatic breathing exercises, engaging in yoga or meditation, journaling, and spending quiet time outdoors.
REFERENCES
Cognitive consequences of examination stress. Alexander, J. K., Beversdorf, D. Q., Program No. 548.24. 2004 Abstract Viewer/Itinerary Planner. Washington, DC: Society for Neuroscience, 2004. Online.
Heartfelt Support
Forging strong social connections may help you outrun heart disease.
Having a good support system of family and friends not only boosts your immunity and helps you manage life challenges more effectively, but it also may help slow the progression of heart disease, a new study reports. Make spending time with people you care about a priority to protect your ticker.
RealAge Benefit: Having a good social support system of family and friends can make your RealAge up to 3.5 years younger.
Originally published on 01/08/2005
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Protecting your heart requires a combination of a healthy diet, regular exercise, and stress reduction. If you have heart disease, follow your healthcare provider's advice about diet, exercise, and medication. People with heart disease are at increased risk for heart attack and stroke, so make sure you know the signs of these life-threatening events as well so you can summon emergency help immediately if you or someone you love exhibits the signs. Signs and symptoms of heart attack include chest discomfort that feels like squeezing, fullness, or pain; pain or discomfort in other parts of the upper body, including the arms, back, neck, jaw, or stomach; difficulty breathing; and sometimes cold sweats, nausea, or lightheadedness. In women, additional signs include unusual fatigue, sleep disturbance, shortness of breath, indigestion, and anxiety.
REFERENCES
Influence of social support on progression of coronary artery disease in women. Wang, H. X., Mittleman, M. A., Orth-Gomer, K., Social Science & Medicine 2005 Feb;60(3):599-607.
You've Got the Beat
Make sure your day's plans give you plenty of chances to engage in simple social interactions.
Researchers recently utilized a new information gathering technique called the Day Reconstruction Method to try to figure out what makes people happiest. Simple social interactions with other people were often recalled as the most enjoyable experiences of the day.
RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.
Originally published on 01/13/2005
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Leading a balanced life is important for both your physical and emotional health. No matter what your schedule is like, take some time everyday to participate in activities you find relaxing and pleasurable, such as spending time with family and friends, reading, watching television, or going for walks outside. Don't save it all up for the weekend. Make the weekdays brighter by planning a mid-week social gathering or outing with a friend.
REFERENCE
A survey method for characterizing daily life experience: the day reconstruction method. Kahneman, D., Krueger, A. B., Schkade, D. A., Schwarz, N., Stone, A. A., Science 2004 Dec 3;306(5702):1776-1780.
Do you want to get as much vitamin C from your frozen veggies as possible? Use a stainless steel pan when you heat them.
Cooking vegetables usually results in at least some destruction of vitamin C. However, one study revealed that vegetables that were boiled in a stainless steel pan retained more of their vitamin C than vegetables that were boiled in a non-stick pan or a glass dish on the stove top.
RealAge Benefit: Getting up to 1,000 milligrams of vitamin C per day from food and supplements can make your RealAge as much as 1 year younger.
Originally published on 10/25/2001
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To retain the high vitamin C content of your frozen veggies, do not thaw them before boiling. Also, use the minimum amount of water necessary to adequately cook the vegetables. Vegetables high in vitamin C include Brussels sprouts, broccoli, red and green bell peppers, and cauliflower.
REFERENCES
Vitamin C losses in some frozen vegetables due to various cooking methods. Nursal, B., Yucecan, S., Die Nahrung 2000 Dec;44(6):451-453
Soy Sauce Secrets
Trading in your saltshaker for a bottle of soy sauce may help reduce your risk of blood clots.
A recent study revealed that soy sauce contains antiplatelet compounds that may help thin the blood. This, in turn, could help reduce the risk of clotting and stroke. Just remember, however, that soy sauce is high in sodium. If you choose soy sauce to season your food, use it sparingly, just as you would table salt.
RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.
Originally published on 10/26/2001
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Regular soy sauce contains about 300 milligrams of sodium per teaspoon. To help you stay below the recommended limit of 2,400 milligrams of sodium per day, look for reduced-sodium soy sauce, which contains about 175 milligrams of sodium per teaspoon. Half a teaspoon of table salt contains about 1,000 milligrams of sodium.
REFERENCES
Antiplatelet activity of soy sauce as functional seasoning. Tsuchiya, H., Sato, M., Watanabe, I., Journal of Agricultural and Food Chemistry 1999 Oct;47(10):4167-4174.
Late Day Let Down
If you're trying to meet an afternoon deadline, make sure you take the time to eat lunch.
A recent study revealed that hypoglycemia, a low blood sugar condition that can develop when a person doesn't eat enough, may shorten the attention span temporarily. In the study, people experiencing hypoglycemia had shorter attention spans and processed information more slowly than they did when their blood sugar levels were normal.
RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.
Originally published on 11/01/2001
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Hypoglycemia occurs when blood levels of glucose, the body's main fuel, drop too low to sustain the body's activities. Hypoglycemia can occur as a complication of diabetes, or result when a person eats too little food or exercises too strenuously. However, eating just a small amount of food can reverse hypoglycemia.
REFERENCES
Acute hypoglycemia in humans causes attentional dysfunction while nonverbal intelligence is preserved. McAulay, V., Deary, I. J., Ferguson, S. C., Frier, B. M., Diabetes Care 2001 Oct;24(10):1745-1750.
Light Makes Right
If the shorter daylight hours of Standard Time send your mood into a tailspin, consider stepping into the light.
Studies show that light therapy is an effective treatment for seasonal affective disorder, a cyclical depressive disorder that some people experience during the darker days of winter. In one study of patients who experienced little natural light, just 30 minutes of bright light therapy per day for five consecutive days was enough to alleviate depression in half of the participants.
RealAge Benefit: Safely getting enough sun can make your RealAge as much as 1.7 years younger.
Originally published on 11/02/2001
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Young people and women are at higher risk for seasonal affective disorder (SAD). Symptoms of SAD include depressive symptoms that occur during seasons in which there are fewer hours of daylight. Also, symptoms typically remit during seasons in which there are more daylight hours. Excessive eating, sleeping, and weight gain may occur during depressive episodes. Some sufferers also crave sugary or starchy foods. If you think you may be suffering from SAD, speak with your healthcare provider for a proper diagnosis and treatment recommendations.
REFERENCES
Bright light treatment decreases depression in institutionalized older adults: a placebo-controlled crossover study. Sumaya, I. C., Rienzi, B. M., Deegan, J. F, 2nd, Moss, D. E., The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences. 2001 Jun;56(6):M356-360.
Too Good
Don't feel bad about feeling full this Thanksgiving.
A recent study revealed that practicing a high level of dietary restraint, such as never allowing yourself to become full when you eat, may lower bone mineral content over time. Of course, this doesn't give you license to stuff yourself, but you don't have to habitually go "underboard" either to stay in good health.
RealAge Benefit: Getting the proper amount of calcium and vitamin D daily can make your RealAge as much as 1.1 years younger.
Originally published on 11/22/2001
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Researchers speculate that extreme dietary restraint releases stress hormones into the blood, and those stress hormones may weaken bones. To keep your bones healthy, make weight-bearing exercises and sensible food servings your mainstay, and be sure to get 1,000 to 1,200 milligrams of calcium and 400 IU of vitamin D per day.
REFERENCES
Dietary restraint, exercise, and bone density in young women: are they related? McLean, J. A., Barr, S. I., Prior, J. C., Medicine and Science in Sports and Exercise 2001 Aug;33(8):1292-1296.
Boost Your Defenses
Something you do for your heart may help rev up your immune system, too.
Working out regularly appears to supercharge your immune system, new research suggests. In a study, fit older men displayed a more robust immune response than their out-of-shape peers. Hitting the gym, going for brisk walks, or playing your favorite sport a few times each week are great ways to meet your minimum exercise needs.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Originally published on 10/28/2004
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Protecting your immune system is an important part of living younger, longer. Stresses on the immune system can age it prematurely and make you susceptible to illness and disease. In addition to exercising regularly, other ways to protect your immune system are to practice stress reduction exercises regularly and eat a diet rich in antioxidants from a variety of fruits and vegetables. Regular exercise not only protects your immune system, but also improves the function of your heart, lungs, and muscles.
REFERENCES
Influence of age and physical activity on the primary in vivo antibody and T cell-mediated responses in men. Smith, T. P., Kennedy, S. L., Fleshner, M., Journal of Applied Physiology 2004 Aug;97(2):491-498.
Weighty Issues
If you work out regularly, your bathroom scale may not be the best way to assess your heart health.
In a new study, women who were fit and overweight appeared to have healthier hearts than the women who were thin and out of shape. Regardless of your shape, getting 30 minutes of physical activity on most days of the week can help lower your blood pressure, reduce your cholesterol, and boost your cardiovascular health.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Originally published on 11/02/2004
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Although your physical fitness levels may be as important to cardiovascular health as your weight, if you are overweight, this doesn't mean that you should abandon your weight loss efforts. Excess weight is still considered a risk factor for heart disease. Also, additional studies have documented the strong link between excess weight and other chronic health conditions, such as cancer, diabetes, osteoarthritis, and back pain. Regular exercise, weight control, and eating a healthy diet that includes a variety of antioxidant-rich fruits and vegetables, whole grains, healthy omega-3 fats, low-fat dairy, and lean protein remain the mainstays of heart disease prevention. Physical fitness also plays a big role in reducing your risk for many diseases besides heart disease, such as cancer and diabetes.
REFERENCES
Relationship of physical fitness vs. body mass index with coronary artery disease and cardiovascular events in women. Wessel, T. R., Arant, C. B., Olson, M. B., Johnson, B. D., Reis, S. E., Sharaf, B. L., Shaw, L. J., Handberg, E., Sopko, G., Kelsey, S. F., Pepine, C. J., Merz, N. B., The Journal of the American Medical Association 2004 Sep 8;292(10):1179-1187.
Weekend Warrior
When your weekday schedule squeezes workouts out of the picture, you can still add years to your life by making up for it on the weekend.
Regular exercise throughout the week produces the greatest gains in terms of reducing mortality rates. However, in a recent study, people who burned 1,000 calories during active weekends, instead of exercising regularly throughout the week, still experienced significant longevity benefits.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Originally published on 11/16/2004.
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Cardiovascular exercises, such as running, walking, biking, and swimming, can burn a significant number of calories, even if done at a moderate pace. Strength-training exercises will boost muscle mass, which in turn should help increase the number of calories your body burns in general, even when at rest. Most experts agree that you need at least 30 minutes of physical activity on most days of the week to boost overall health and decrease your risk of chronic conditions such as heart disease, cancer, and diabetes. Burning as few as 1,000 calories per week, even if you do so in just one or two workouts, may help you live longer. A study of over 8,000 healthy men found that those who worked out infrequently (1-2 times per week) but expended at least 1,000 calories per week had overall lower mortality rates than the men who were sedentary. In addition to exercise, other healthy lifestyle habits that help you live younger longer include a healthful diet, adequate sleep, and proper stress management techniques.
REFERENCES
The "weekend warrior" and risk of mortality. Lee, I. M., Sesso, H. D., Oguma, Y., Paffenbarger Jr., R. S., American Journal of Epidemiology 2004 Oct 1;160(7):636-641.
Stroll Down Memory Lane
Walking is a boon to both body and mind in your later years.
Walking may help you keep your memory intact, new research revealed. Regular walkers who logged about 2 miles per day had much lower rates of dementia -- an age-related kind of cognitive decline -- than the people who walked less than that or not at all. In addition to mental health benefits, walking also boosts cardiovascular health.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Originally published on 11/23/2004.
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Mounting evidence suggests that walking, or any other kind of exercise, benefits the mind as much as the body. Two new studies report that older people who walk regularly experience lower rates of dementia compared to those who walk only a little or not at all. In one study, women between the ages of 70 and 81 who walked at least 1.5 hours each week did better on mental function tests than those who walked 40 minutes or less per week. In another study of men aged 71 to 93 years old, those who walked about 2 miles per day were 80% less likely to develop dementia than those who walked less than one quarter of a mile per day. Other ways to protect your health and mental function include eating a healthful diet that includes omega-3 fatty acids from fish, nuts, and olive oil and staying mentally active by reading, learning a new language, and playing word games, such as crossword puzzles.
REFERENCES
Walking and dementia in physically capable elderly men. Abbott, R. D., White, L. R., Ross, G. W., Masaki, K. H., Curb, J. D., Petrovitch, H., The Journal of the American Medical Association 2004 Sep 22;292(12):1447-53.
Physical activity, including walking, and cognitive function in older women. Weuve, J., Kang, J. H., Manson, J. E., Breteler, M. M., Ware, J. H., Grodstein, F., The Journal of the American Medical Association 2004 Sep 22;292(12):1454-61.
Second Wind
Working out later in the day could be a great way to breeze through your exercise routine.
Airway resistance appears to vary throughout the day, according to circadian rhythms, a new study revealed. Schedule time for exercise later in the day when lung function peaks in most people. This schedule could help you feel less winded and help you get more out of your workouts.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Originally published on 01/05/2005
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Circadian rhythms are internal biological clocks that govern fluctuating body processes such as sleep, activity level, and metabolism. A new study revealed that lung function fluctuates throughout the day as well. Airway resistance is greatest at midday and lightest in the late afternoon -- the time when lung function peaks. Scheduling exercise for the late afternoon when lung function is best may help you reach your peak performance. Additionally, people who take long-acting bronchodilators for the treatment of asthma, chronic obstructive pulmonary disorder (COPD), or other lung conditions may derive the greatest benefits by taking these drugs later in the day when these medications can penetrate deep into the lungs. Ask your healthcare provider for advice on the best dosing schedule for your personal condition.
REFERENCES
Hour-to-hour variation of FEV1/FVC. Medarov, B. I., Meeting of the American College of Chest Physicians, Pulmonary Function Testing, Tuesday, October 26, 2004.
RealAge - Food & Nutrition
Heartfelt News
The word is out—olive oil really is good for your heart.
Bottles of olive oil may soon appear with an FDA-approved health claim touting the heart benefits of this Mediterranean diet staple. The monounsaturated fats in olive oil help reduce the risk of cardiovascular disease because of their beneficial effect on cholesterol levels. Use olive oil instead of saturated fat-laden cooking fats such as butter.
RealAge Benefit: Reducing your total cholesterol to 160 mg/dl or lower can make your RealAge as much as 1 year younger.
Originally published on 12/14/2004
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Evidence from numerous studies suggests that olive oil may decrease the risk of cardiovascular disease. Monounsaturated fats in olive oil appear to reduce blood clot formation and lower the levels of blood fats that contribute to plaque development, such as total cholesterol, LDL cholesterol, and triglycerides. Olive oil also has anti-inflammatory properties. A broad approach to reducing the risk of cardiovascular disease should include eating a diet with appropriate amounts of fresh produce, fiber, whole grains, lean protein, and dairy, as well as sufficiently low amounts of saturated fat, cholesterol, refined sugar, and calories. You also can ward off heart disease by exercising regularly and keeping your weight down. If you add olive oil to your diet to improve your heart health, be sure to focus on maintaining the same daily caloric intake. To accomplish this, try using olive oil in place of other calorie-rich fats in your diet, such as butter or vegetable shortening.
REFERENCE
FDA allows qualified health claim to decrease risk of coronary heart disease. FDA news release, November 1, 2004.
Soup Up Your Defenses
Are you feeling stressed this week? Then consider boosting your body's defenses with vitamin C-rich vegetable soup.
Recent research has added support to the theory that harmful aspects of the physiological stress response might be mitigated with dietary interventions. In a study, daily consumption of a vegetable soup that was rich in vitamin C helped to lower people's blood levels of molecules associated with stress.
RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.
Originally published on 12/20/2004
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The stress response can be good and bad, depending on the type and duration of stress. Intermittent, short-term stress may help stimulate appropriate actions and help provide interest and challenge when it comes to work or other tasks. However, chronic stress may weaken the immune system by keeping the body in an over-stimulated state for a prolonged period of time. Aside from practicing stress reduction strategies, exercising regularly, and getting plenty of rest, another way to mediate the harmful effects of stress on the body may be through dietary interventions. Choose antioxidant-rich foods, such as soups made from vitamin C-rich vegetables, including tomatoes, peppers, and broccoli. The ingredients in gazpacho, a flavorful Spanish-style soup made from tomatoes, cucumbers, green peppers, olive oil, onions, and garlic, are high in antioxidants that promote health by neutralizing free radicals, compounds that damage cells and DNA. In a recent two-week study, participants who consumed approximately 2 cups of gazpacho per day experienced increases in blood levels of vitamin C and decreases in markers of stress-related inflammation, such as F2-isoprostane, prostaglandin E2, and monocyte chemotactic protein-1.
REFERENCES
Consumption of high-pressurized vegetable soup increases plasma vitamin C and decreases oxidative stress and inflammatory biomarkers in healthy humans. Sánchez-Moreno, C., Cano, M. P., de Ancos, B., Plaza, L., Olmedilla, B., Granado, F., Martín, A., The Journal of Nutrition 2004 Nov;134(11):3021-3025.
Equal Opportunity
Both women and men can take measures to guard against brittle bones.
More than half of all men and women in the U.S. may be at risk for osteoporosis by 2020, a recent report concluded. Although osteoporosis primarily affects women, a growing number of men are affected by the disease as well. Research reveals that hipbone density in both men and women may be bolstered with calcium-rich foods.
RealAge Benefit: Consuming 1,200 milligrams of calcium per day can make your RealAge as much as 1.3 years younger.
Originally published on 12/23/2004
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Osteoporosis is a bone-thinning disease that leads to reduced bone mass and an increased risk of fractures. Reduce your risk of osteoporosis by exercising regularly and getting at least 1,200 milligrams of calcium and 400 IU of vitamin D per day. Weight-bearing exercises, such as walking up hills or strength training, are best for boosting bone mass. A good option for calcium-rich foods is low-fat dairy, such as low-fat milk, yogurt, and cheeses. If you do not eat dairy products or other calcium-rich foods, be sure to take a calcium supplement. Research shows that for people who eat less than two servings of dairy a day, a calcium supplement may help preserve bone mineral density.
REFERENCES
Dairy intakes affect bone density in the elderly. McCabe, L. D., Martin, B. R., McCabe, G. P., Johnston, C. C., Weaver, C. M., Peacock, M., The American Journal of Clinical Nutrition 2004 Oct;80(4):1066-1074.
Ocean Minded
Bodies of water may hold one of the keys to Alzheimer's prevention.
New research suggests that a diet high in docosahexanoic acid (DHA), a specific type of omega-3 fatty acid found in certain fish, may help guard against Alzheimer's disease by protecting connections between brain cells involved in learning and memory. Fish rich in this particular type of fat include salmon and tuna.
RealAge Benefit: Eating at least 1 serving of fish per week can make your RealAge up to 2.7 years younger.
Originally published on 01/04/2005
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Alzheimer's disease is a type of dementia that causes a progressive loss of memory and cognitive function. A recent mouse study determined that a diet high in an omega-3 fatty acid known as docosahexanoic acid (DHA) helps protect the brain against Alzheimer's disease. DHA appears to protect the synapses, or connections, between brain cells critical for learning and memory. Fatty coldwater fish, such as salmon, tuna, and herring contain DHA, as do vegetable oils, such as flaxseed, soybean, and canola oils. Avoid fish that are long-lived, such as king mackerel and shark, which tend to be high in mercury, an environmental toxin. In addition to increasing fish consumption, other ways to ward off Alzheimer's disease include exercising regularly and keeping your mind sharp by playing intellectually stimulating games, such as chess, bridge, and word puzzles.
REFERENCES
Docosahexaenoic acid protects from dendritic pathology in an Alzheimer's disease mouse model. Calon, F., Lim, G. P., Yang, F., Morihara, T., Teter, B., Ubeda, O., Rostaing, P., Triller, A., Salem Jr., N., Ashe, K. H., Frautschy, S. A., Cole, G. M., Neuron 2004 Sep 2;43(5):633-645.
A Fruitful Practice
Reach for juicy apples for a healthy dose of disease prevention.
Apples provide your body with quercetin, a flavonoid antioxidant that protects cells against wear and tear that can contribute to chronic conditions such as heart disease and cancer. Just don't peel them; most of the quercetin found in apples is in the skin, so it's best to wash the fruits well and eat them whole.
RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.
Originally published on 01/10/2005
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In addition to apples, other good sources of quercetin are onions, raspberries, blueberries, cranberries, cherries, broccoli, and leafy greens. Quercetin is a plant pigment that has antioxidant properties. It may be helpful in preventing the oxidation of bad cholesterol and in inhibiting cancerous changes to cells. Studies suggest that people with the highest intakes of quercetin may have a reduced risk of heart disease and lung cancer.
REFERENCE
Improved HPLC determination of phenolic compounds in cv. golden delicious apples using a monolithic column. Chinnici, F., Gaiani, A., Natali, N., Riponi, C., Galassi, S., Journal of Agricultural and Food Chemistry 2004 Jan 14;52(1):3-7.
USDA Database for the Flavonoid Content of Selected Foods. U.S. Department of Agriculture, March 2003.
RealAge - Menu Planning
Pass It On
Saying "No, thanks" to baskets of white bread may mean passing on diabetes as well.
In a recent study, people who consumed more white bread than whole-grain breads tended to have the highest risk of adult-onset diabetes. Other foods made from highly refined flours or sugars, such as cookies, crackers, and cakes, also were associated with an increased risk of the condition.
RealAge Benefit: Eating a diverse diet that includes 6 servings of whole grains per day can make your RealAge as much as 4 years younger.
Originally published on 12/06/2004
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Fill your plate with fruits, vegetables, whole-grain breads, brown rice, and whole-wheat pasta, which help keep blood sugar levels steady. These foods have a low glycemic index, which means that they are broken down slowly by the body, helping keep blood sugar levels stable. On the other hand, foods made from white flour and refined sugars are high-glycemic-index foods; they tend to cause spikes in blood sugar levels. In addition to eating a balanced diet that focuses on low-glycemic-index foods, other ways to reduce your risk of diabetes are to exercise regularly and maintain a healthy weight.
REFERENCES
Glycemic index and dietary fiber and the risk of type 2 diabetes. Hodge, A. M., English, D. R., O'Dea, K., Giles, G. G., Diabetes Care 2004 Nov;27(11):2701-2706.
Slimming Starter
Don't skip the dinner salad. More is less when it comes to this pre-meal practice.
Research has revealed that people who start their dinners with a low-calorie green salad eat less overall at meals. Just keep the salad to about 100 calories by using small amounts of dressing and skipping the cheese and croutons.
RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.
Originally published on 12/16/2004
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Eating a green salad can help suppress your appetite at mealtime because the fiber in salad ingredients will help you feel full. Also, chewing leafy greens and crunchy veggies will cause you to eat more slowly, giving your body time to feel full before you eat too much. Just avoid adding too many high-calorie toppings to your salad, such as high-fat dressing, full-fat cheese, or croutons, which will contribute to the calorie load. Dressings made with olive or vegetable oil are the healthiest choices. Other tricks to help you eat less at mealtime but still feel satisfied include using smaller plates, eating slowly to avoid overeating, drinking a glass of water before your meal, or eating a piece of high-fiber fruit such as an apple or pear before each meal. If you're trying to keep your weight down, eat a nutrient-rich, calorie-poor diet and get at least 30 minutes of physical activity on most, if not all, days of the week.
REFERENCE
Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. Rolls, B. J., Roe, L. S., Meengs, J. S., Journal of the American Dietetic Association 2004 Oct;104(10):1570-1576.
A Mineral to Celebrate
Celebrate the health of your colon with a few servings of selenium-rich foods.
Colon cancer survivors who had the highest levels of the antioxidant mineral selenium in their blood were least likely to have the cancer recur, a recent study reported. Brazil nuts, as well as holiday favorites such as turkey and baked ham, are good sources of selenium. Just don't overdo it by taking a supplement -- too much selenium can be toxic.
RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.
Originally published on 12/22/2004
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Selenium is a trace mineral that the body requires in small amounts. However, it has antioxidant properties that may help fight disease and reduce needless aging. A recent study revealed a relationship between blood levels of selenium and reduced rates of colon cancer recurrence. Researchers believe that selenium may slow or prevent tumor growth by enhancing the activity of immune cells that fight cancer. The RealAge Optimum dose of selenium is 200 micrograms per day. Most people get enough selenium through food and do not need a supplement. Turkey is a good source of selenium (57 micrograms/cup), as are Brazil nuts (540 micrograms/ounce), wheat germ (45 micrograms/half-cup), tuna (250 micrograms/12-ounce can), eggs (10 micrograms/egg), and ham (10 micrograms/3 slices). In addition to adequate selenium intake, exercising regularly and eating a diet that is high in both fiber and calcium have been linked to decreased incidence of colon cancer.
REFERENCES
Selenium and colorectal adenoma: results of a pooled analysis. Jacobs, E. T., Jiang, R., Alberts, D. S., Greenberg, E. R., Gunter, E. W., Karagas, M. R., Lanza, E., Ratnasinghe, L., Reid, M. E., Schatzkin, A., Smith-Warner, S. A., Wallace, K., Martinez, M. E., Journal of the National Cancer Institute 2004 Nov 17;96(22):1669-1675.
Eat Like a Greek
Add years to your life by serving up some Mediterranean fare.
According to a new study, eating a Mediterranean-style diet can ward off chronic health conditions and promote a long, healthy life. Choose whole grains, fruits, vegetables, fish, and olive oil as your dietary mainstays and consume red meat, saturated fat, and sugar sparingly.
RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.
Originally published on 01/06/2005
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Several studies have documented that eating a Mediterranean-style diet reduces the incidence of chronic conditions, such as heart disease, cancer, and diabetes. The plant-based Mediterranean diet consists mainly of high-fiber whole grains, antioxidant-rich fruits and vegetables, olive oil, low-fat dairy, and lean fish and poultry. The diet also is low in red meat, processed foods, and sugar. When coupled with regular exercise, the Mediterranean diet helps reduce your risk of disease and may add years to your life. A recent study determined that older people who adhere to a Mediterranean diet and a program of regular exercise may experience as much as a 50 percent reduction in mortality rates.
REFERENCES
Mediterranean diet, lifestyle factors, and 10-year mortality in elderly European men and women: the HALE project. Knoops, K. T., de Groot, L. C., Kromhout, D., Perrin, A. E., Moreiras-Varela, O., Menotti, A., van Staveren, W. A., Journal of the American Medical Association 2004 Sep 22;292(12):1433-1439.
Seven Super Foods
Regularly indulging in a specific group of super foods may add years of good health to your heart.
Scientists recently identified a group of foods that are particularly heart healthy and that, when consumed consistently on a daily basis, could reduce cardiovascular disease risk by as much as 75 percent. The super foods included fish, dark chocolate, fruits, vegetables, garlic, almonds, and wine.
RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.
Originally published on 01/11/2005
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If you do not drink alcohol, your heart can still benefit from partaking regularly of the other items on the super foods list. People with a personal or family history of alcoholism should avoid alcohol. Others should consume it only in moderation (no more than 1 drink per day for women and 2 drinks per day for men). In a recent study, consuming a specific weekly or daily amount of fish, dark chocolate, fruits, vegetables, garlic, almonds, and wine appeared to reduce heart disease risk by as much as 75 percent. Together, phytochemicals in these foods improve blood vessel health and lower both cholesterol and blood pressure. Even if you eat less than the specific amounts suggested in the study or do not consume all 7 of the items on the super foods list, researchers estimate that you would still experience desirable health effects by regularly including some of these items in your diet. In addition to a healthy diet, regular exercise and stress reduction also are important ways to guard heart and blood vessel health.
REFERENCES
The Polymeal: a more natural, safer, and probably tastier (than the Polypill) strategy to reduce cardiovascular disease by more than 75%. Franco, O. H., Bonneux, L., de Laet, C., Peeters, A., Steyerberg, E. W., Mackenbach, J. P., British Medical Journal 2004 Dec 18;329(7480):1447-1450.
RealAge - Remedies
New Findings on a Common Fix
Sipping certain beverages might increase your risk of kidney stones.
A new study revealed that caffeine may cause calcium loss and increase the risk of developing kidney stones, particularly in people with a history of this problem. If you're interested in limiting your caffeine intake, try cutting back on coffee, tea, cola, chocolate, and coffee-flavored ice cream.
RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.
Originally published on 10/25/2004
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Certain medications may contain caffeine, such as over-the-counter pain medications; check the labels. However, do not change any doctor-recommended medication programs without consulting your doctor first. Caffeine can help you feel alert and can help some medications work more quickly. However, research suggests it also may cause calcium loss through urine, which can contribute to the formation of kidney stones. A recent study concluded that drinking just two cups of coffee per day may increase the risk of kidney stone formation in people with a history of the condition. Calcium loss also can weaken bones and affect nerve impulse transmission, blood pressure regulation, and muscle contraction. Excess caffeine consumption is inadvisable for people with a history of anxiety, nervousness, and insomnia.
REFERENCES
Acute caffeine effects on urine composition and calcium kidney stone risk in calcium stone formers. Massey, L. K., Sutton, R. A., The Journal of Urology 2004 Aug;172(2):555-8.
Advice for High-Risk Lungs
People at high risk for lung infections may need to carefully monitor their health while taking certain heartburn medications.
Although acid-suppressing medications have a great track record of treating heartburn, new research suggests they may bring a slight increase in pneumonia risk. People who take them and are at highest risk of lung infections, such as the elderly or people with asthma, lung disease, or weakened immune systems, should watch their health closely.
RealAge Benefit: Taking too many medications or taking them improperly can make your RealAge as much as 4.5 years older.
Originally published on 11/30/2004
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Symptoms of pneumoccocal pneumonia can include high fever, cough, shortness of breath, rapid breathing, and chest pains. Other symptoms that might be present with pneumonia include nausea, vomiting, headache, tiredness, and muscle aches. Pneumonia is typically easily treated with antibiotics. A new study revealed that acid-suppressing heartburn medications may increase the risk of pneumonia, in part because the medications reduce stomach acids. Stomach acids can help kill some viruses and bacteria that cause lung infections. The risk of pneumonia is greatest in people who are elderly and people who suffer from chronic diseases such as asthma or breathing problems. If you take acid-suppressing medications and also are at increased risk of pneumonia, discuss your concerns with your doctor. Do not stop taking your heartburn (or any other) medication unless directed by your healthcare provider.
REFERENCES
Risk of community-acquired pneumonia and use of gastric acid-suppressive drugs. Laheij, R. J., Sturkenboom, M. C., Hassing, R. J., Dieleman, J., Stricker, B. H., Jansen, J. B., The Journal of the American Medical Association 2004 Oct 27;292(16):1955-60.
An Eye on Supplements
Take a close look at your supplement habits to make sure they're not putting your eyes at risk.
Reports show that misuse of certain supplements may lead to eye problems. For example, high doses of licorice extract caused temporary vision loss in some users, and ginkgo biloba has been linked to retinal bleeding when taken with blood thinning medication. Before taking any supplements, get your healthcare provider's input on safe doses and any potential medication interactions.
RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.
Originally published on 12/07/2004
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Topical use of certain herbal remedies such as chamomile and echinacea has been linked to eye irritation and conjunctivitis. Conjunctivitis is characterized by inflammation of the membrane that lines the eyelids. If you use supplements, be sure to get advice on appropriate doses, potential side effects, and potential interactions with other medications that you take. Also, keep on top of your eye exam schedule to help ensure that no complications develop.
REFERENCES
Ocular side effects from herbal medicines and nutritional supplements. Fraunfelder, F. W., American Journal of Ophthalmology 2004 Oct;138(4):639-647.
High Flying Water
If you're flying this month, skip the tap water on your airplane.
The Environmental Protection Agency (EPA) recently tested tap water quality on 158 domestic and international flights and found that about 12 percent of them did not meet health standards. Consider sticking to bottled water and canned drinks—sans ice—if you're offered beverages on your flight, or bring your own bottle of water.
RealAge Benefit: Protecting your immune system can make your RealAge as much as 6 years younger.
Originally published on 12/15/2004
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The potential for illness due to contaminated water is greatest among people who are elderly or very young, or for people who have a weakened immune system or some other medical condition. In a recent study, the water from 20 randomly selected planes tested positive for total coliform bacteria. This form of bacteria, although not necessarily a health risk in itself, is a signal that other disease-causing bacteria also could be present. Water from other planes tested positive for E. coli, a type of bacteria that can cause diarrhea, nausea, and abdominal cramps. Currently, voluntary measures are underway for improving the quality of tap water on planes. In the meantime, consider opting for bottled drinks and avoiding tap water when flying.
REFERENCES
Airline water supplies. U.S. Environmental Protection Agency, November 9, 2004.
Pressure Treated
Get a handle on high blood pressure by mastering your home blood pressure monitoring device.
Many people who monitor their blood pressure at home may use their devices incorrectly, a recent study reported. Ask your healthcare provider to instruct you on the proper use of your monitor. Getting precise measurements will help you and your doctor appropriately manage your condition.
RealAge Benefit: Keeping your blood pressure at 115/76 mm Hg can make your RealAge as much as 12 years younger.
Originally published on 12/21/2004
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Many people who suffer from high blood pressure monitor their condition at home, in addition to getting periodic blood pressure screenings at their doctor's office. However, a new study suggests that more than half of people who use home blood pressure monitoring devices may not know how to get accurate readings from their devices. To get the most accurate readings, rest first for a minimum of two minutes before measuring your blood pressure. A study revealed that most people were unaware they should do this before measuring their own blood pressure. Also, be sure your legs remain uncrossed while taking the reading and your arm should be at heart level before and during the taking of a reading. Ask your healthcare provider to instruct you on how to place the pressure cuff correctly on your arm. To get accurate results, carefully follow the instructions that come with your monitor. When you get your blood pressure measured by a healthcare professional, consider bringing your monitor, as well as recent readings, so he or she can measure its accuracy.
REFERENCES
Home blood pressure measurement: the archer or the arrow? Stryker, T., Wilson, M., Wilson, T. W., 57th Annual Meeting of the Canadian Cardiovascular Congress, October 23-27, 2004 Calgary, Alberta.
troll bridge - james browne, artist
RealAge - Health Assessment Tools
Personalized Health Center
RealAge Health Assessments help you recognize, prevent and manage medical conditions and ailments by providing personalized Grow Younger® strategies. Each assessment is based on state-of-the-art scientific research tailored to you.
Click on the topic below that interests you.
Medical Conditions and Ailments:
Invite a friend to take an assessment.Abrasions, Bruises, and Cuts
Allergies
Anxiety
Back Pain
Breast Cancer Screening - For All Women
Cancer: Living
with Cancer
Cholesterol: Your Heart Attack Risk
Cold and Flu
Depression
Diabetes: Type 2 Diabetes
Diarrhea
Disease Prevention Checklist
Earache
Enlarged Prostate – A Must for Men over 35
Fever
Frostbite
Hangover
Headache and Migraine
Heartburn
Herbal Remedies
Incontinence and Overactive Bladder
Insect Bites and Stings
Jet Lag
Menopause – A Must for Women over 40
Nosebleed
Nutrition Analysis
Osteoarthritis and Joint Pain
Osteoporosis
PMS – For All Women
Prostate Cancer Screening – A Must for All Men
Psoriasis and Your Skin
The RealAge Test With Patented RealAge Calculator!
Rheumatoid Arthritis & Swollen Joints
Sleep – Restless Legs Syndrome, Insomnia, Sleep Apnea
Sore Throat
Sprains and Strains
Stuffy or Runny Nose
Sunburn and Skin Care
Vaccines
posted by Anonymous @ 1/14/2005 10:06:00 AM
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