Medical Tips For a Longer Life No Matter What Your Age you
have the power to change many of the variables that influence how long you
live, and how active and vital you feel in your later years. Actions you can
take to increase your odds of a longer and more satisfying life span are really
quite simple:
1.
Don't smoke.
2.
Enjoy physical and mental activities every day.
3.
Eat a healthy diet rich in whole grains, vegetables, and fruits,
and substitute healthier monounsaturated and polyunsaturated fats for unhealthy
saturated fats and trans fats.
4.
Take a daily multivitamin, and be sure to get enough calcium and
vitamin D.
5.
Maintain a healthy weight and body shape.
6.
Challenge your mind. Keep learning and trying new activities.
7.
Build a strong social network.
8.
Follow preventive care and screening guidelines.
9.
Floss, brush, and see a dentist regularly.
10.
Ask your doctor if medication can help you control the potential
long-term side effects of chronic conditions such as high blood pressure,
osteoporosis, or high cholesterol.
Smoking: An enemy of longevity
If you want to live a
long, healthy life, make sure you're among the nonsmokers. Smoking contributes
to heart disease, osteoporosis, emphysema and other chronic lung problems, and
stroke. It makes breathing during exercise much harder and thus can make
activity less enticing. It appears to compromise memory, too.
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Medical Tips For a Longer Life No Matter What Your Age
The news does get
better. People who quit smoking can repair some, if not all, of the damage
done. After a smoker quits, the risk of heart disease begins to drop within a
few months, and in five years, it matches that of someone who never smoked.
Stroke risk drops to equal that of a nonsmoker within two to four years after a
smoker quits, according to one study. The death rate from colorectal cancer
also decreases each year after quitting. At any age, quitting progressively
cuts your risk of dying from cancer related to smoking, although this drop is
most marked in those who quit before age 50.
Diet and aging: Gaining a nutritional edge
Plenty of research
suggests that eating healthy foods can help extend your life and improve your
health. Studies reveal that a healthy diet can help you sidestep ailments that
plague people more as they age, including heart disease, hypertension, cancer,
and cataracts.
There is no shortage of
new and conflicting advice on diet and nutrition. Stick to the basics with more
broad-based changes, such as cutting back on meat; eating more vegetables,
fruits, and whole grains; and striking a healthy balance between calories in
and calories out.
Choose fruits and
vegetables wisely
Get at least five
servings of fruits and vegetables a day. When filling your plate with fruits
and vegetables, choose from a full color palette. For even more health
benefits, aim for nine servings a day. To get there, choose vegetable soups and
vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and select it
for snacks or as a sweet end note after meals.
Choose fats wisely
Whenever possible, use
monounsaturated and polyunsaturated oils. Avoid trans fats entirely. Limit
saturated fats to less than 7% of daily calories and total fat to 20% to 30% of
daily calories.
If you don't have
coronary artery disease, the American Heart Association recommends eating foods
rich in omega-3 fatty acids, such as salmon, trout, or mackerel, twice weekly.
If you have documented coronary artery disease, consume roughly 1 gram a day of
EPA or DHA from oily fish and supplements if your doctor advises this.
Choose carbohydrates
wisely
Choose whole-grain foods
over those made with refined grains, such as white bread. Look beyond popular
choices like whole oats and brown rice to lesser-known whole grains like
barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.
Choosing protein wisely
Emphasize plant sources
of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats
predominant in animal sources. Enjoying a wide variety of vegetables and eating
beans and grains helps you get a full complement of amino acids over the course
of a week. Shy away from protein sources high in saturated fat. Favor fish and
well-trimmed poultry. If you do eat beef, pick lean cuts.
Medical Tips For a Longer Life No Matter What Your Age
Don't char or overcook
meat, poultry, or fish — it causes a buildup of carcinogens. Cutting off fat,
which causes flames to flare on the grill, can help avoid charring; try gently
sautéing, steaming, or braising these foods in liquid instead. Grilling
vegetables is safe, however.
Turning the tide on weight gain
Turning the tide to lose
weight — or just holding the line at your current weight — can be difficult.
The following tips may help:
Line up support. Work with your doctor and, possibly, a nutritionist or
personal trainer. Ask for help in setting a reasonable goal and taking small
steps that make success more likely. Tell friends and family about your goal,
too.
Shut down the kitchen. Make your kitchen off-limits after
dinner — even if you need to run a strip of crime tape across the door to do
so.
Aim for a small change. Trimming 5% to 10% of your starting
weight is a realistic goal with excellent health benefits, including reducing
blood pressure and cholesterol levels and lowering the risk for diabetes.
Eat well. Focus on vegetables and whole grains, which are digested
slowly. Limit refined carbohydrates. Enjoy moderate amounts of monounsaturated
and polyunsaturated fats in your diet. Cut down on saturated fats and avoid
trans fats.
Watch the balance. Taking in more calories than you burn off adds extra
pounds. Burning off more calories than you take in shaves pounds. A moderately
active person who gets about 30 minutes of exercise a day needs 15 calories of
food for each pound of body weight. To lose a pound a week, you need to lop off
about 500 calories a day by becoming more active and eating less.
Medical Tips For a Longer Life No Matter What Your Age
Step up activity. If you are struggling to maintain a healthy weight or need
to lose weight, the 2005 Dietary Guidelines for Americans recommend 60 to 90
minutes a day of moderate activity. You can work out in one daily session or
shorter bouts at least 10 minutes long. Walking is safe for practically
everyone. Talk to your doctor if you'd like to include more vigorous
activities, which give you twice the bang for your exercise buck — that is, one
minute of vigorous activity equals roughly two minutes of moderate activity... Medical Tips For a Longer Life No Matter What Your Age
