1. Do something!

Scientists are starting to think that regular aerobic exercise may be the single most important thing you can do for the long-term health of your brain. While the heart and lungs respond loudly to a sprint on the treadmill, the brain is quietly getting fitter with each step, too. For mental fitness, aim for at least 30 minutes of physical activity every other day.

2. Eat, eat, eat

Too much or too little energy throws a kink in the brain’s delicate machinery. A low glycemic diet — high fiber, with moderate amounts of fat and protein — is broken down more slowly in the body than high glycemic foods, such as sweets and white starches. A steady pace of digestion in the gut gives a more reliable flow of energy to the brain, likely optimizing the organ’s long-term health and performance.

3. Watch that diet

While overindulging can make the brain sluggish and lead to long-term detriments to your brain, too few calories can also impair brain function. Extreme dieting can cause some diehards to feel stretches of calm — a feeling that may underlie the addiction of anorexia — but many studies have also linked dieting with distraction, confusion and memory impairment.

4. Take care of your body

Largely preventable diseases — such as Type II diabetes, obesity and hypertension — all affect your brain, too. System-wide health concerns have been linked to an increased risk of cognitive decline and memory impairments. Keeping your circulatory system in working order, by, say, avoiding cigarettes and saturated fat, lessens the onslaught of age-related damage to the brain.

5. Get your beauty rest

When we rest and dream, memories are sifted through, some discarded, others consolidated and saved. When we don’t sleep, a recent study found, proteins build up on synapses, possibly making it hard to think and learn new things. Furthermore, chronically sleeping poorly (in contrast to not enough) is linked to cognitive decline in old age, although the relationship may not be causal.

6. Enjoy your coffee

Growing evidence suggests a caffeine habit may protect the brain. According to large longitudinal studies, two to four perk-me-ups a day may stave off normal cognitive decline and decrease the incidence of Alzheimer’s by 30 to 60 percent. It is unclear whether the benefits come from caffeine or the antioxidants found in coffee and tea, but that latte may improve cognition this afternoon and several decades from now.

7. Eat fish

Some theories credit the introduction of fish into the human diet with the evolution of our tremendous cognitive prowess. Essential fatty acids, such as Omega 3s, are critical to brain function and are proving beneficial for treating such brain-sapping ailments as depression. Studies on the efficacy of Omega 3 supplements, however, have had mixed results, so get doses from food sources, such as flax seeds, fatty fish and grass-fed animals.

8. Chill out

Stress takes a toll on the brain by washing harmful chemicals over the hippocampus and other brain areas involved in memory. Some scientists suspect that living a balanced lifestyle and pursuing relaxing activities such as yoga, socializing and crafting may delay memory impairment by reducing stress.

9. Skip the supplements

Supplements have been getting a bad rap recently, with even the familiar multivitamin now looking like a waste of money — or worse. Brain pills, such as ginkgo and melatonin, likely belong in the trash as well. Despite their “natural” origins, they are not free of potential side effects, such as high blood pressure, digestion trouble, fertility problems and depression. And among healthy individuals, ginkgo offers no brain benefits beyond that of a placebo. (In some cases, the placebo worked better.)

10. Tease Your Brain

Whether crossword puzzles, sudokus and other brain teasers actually keep your brain in shape, has not been well-established. However, lack of education is a strong predictor of cognitive decline. The more you’ve tried to learn, the better you’ll be at mental sit-ups in old age. The key may be tackling something new; the challenge of the unknown is likely more beneficial than putting together the same jigsaw puzzle over and over again.

Eat more of the “Good Fats”

Hormones that regulate Serotonin, our bodies’ main mood-boosting chemical, are stimulated by fat consumption. Before reaching for a piece of cake or a cookie, try a piece of salmon. Not all fats are created equal and you should AVOID saturated fats. Instead, eat foods
containing ‘good fats’ such as fish, nuts and olive oil. These foods help with depression and low self esteem by boosting Serotonin.

Get Your Vitamin D

Serotonin is affected by Vitamin D. Studies have shown that consumption Vitamin D makes people feel better. Particularly those who suffer from Seasonal Affective Disorder.

1. Produce

Piling your plate with fruits and vegetables is a no-brainer when it comes to weight loss — they’re low in calories, high in nutrients, and filling — but the latest studies show that certain ones can provide surprising anti-aging benefits.

There’s buzz about blueberries, for instance, for their memory-boosting potential. But berries of all hues are antioxidant-rich, reports Navindra P. Seeram, Ph.D., assistant professor at the University of Rhode Island College of Pharmacy in Kingston. That means they combat free radicals, molecules that can cause widespread cell damage and are linked to chronic inflammation. Unlike the inflammation that occurs when you sprain an ankle or strain a muscle, the type that contributes to aging is persistent, and thought to be at the root of most chronic diseases, from cancer, heart disease, and diabetes to Alzheimer’s, arthritis, and osteoporosis. Berries’ beauty bonus: They’re chock-full of vitamin C, another potent antioxidant that may help keep your complexion looking smooth by fighting those pesky (skin-damaging) free radicals.

To keep your vision sharp, set your sights on spinach and other dark leafy greens. These veggies are prime sources of lutein and zeaxanthin, plant pigments that protect your eyes from the harmful effects of ultraviolet light. Leafy greens are also rich in vitamin K, a nutrient that plays a role in reducing bone loss and preventing fractures.

2. Protein (Try these One-Dish Dinners)

This key dietary component becomes even more critical starting in the 40s, when muscle mass begins to decline by up to 1 percent a year. That drop slows metabolism, which makes the pounds pile on more easily. The double whammy consequence: Added weight puts your health at risk, and down the road, diminished muscle mass can throw off your balance (upping chances of a fall), sap your strength, and even threaten your ability to recover from an illness or accident.

To hang on to your metabolism-boosting muscle — and keep you feeling full after meals (another protein plus) — experts recommend eating plenty of skinless chicken and turkey breast, lean beef and pork, eggs, beans, and seafood. And don’t forget protein-rich dairy: Minerals (primarily calcium, phosphorus, and potassium) in fat-free milk and yogurt as well as low-fat cheeses help to keep blood pressure healthy, pudge in check, and bones strong. News flash: Calcium can’t build bone if you’re not getting enough protein, and current recommendations — about five ounces a day for a 145-pound woman — are too low, says Robert P. Heaney, M.D., professor of medicine at Creighton University in Omaha. Our Anti-Aging Meal Plan provides about 11 ounces of protein daily.

Another reason to spoon up some yogurt: Eating at least 1/4 cup every day led to a 60 percent lower risk of gum disease and a 50 percent lower risk of tooth loss in a Japanese study published in the Journal of Periodontology. The effect is thought to be linked to the probiotics in yogurt, but not in most other dairy.

3. Omega-3-Rich Fish

Fatty acids in seafood help quench the flames of chronic inflammation. In addition, “there’s very good new data suggesting that omega-3 fats from fish act on an area of the brain that leads to improved mood and attitude among healthy people,” says Artemis P. Simopoulos, M.D., author of The Omega Diet. These improvements in outlook lead to feeling healthier and more vigorous, she explains. The omega-3s in fatty fish like salmon and tuna have the most potent anti-inflammatory effects. But it’s smart to consume omega-3s from plant sources, like walnuts and flaxseed, too — especially if you’re not fond of fish.

Oats and barley

These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they’re less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing and may help antibiotics work better. At least one in your three daily servings of whole grains.

Garlic

Garlic contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30 percent lower rate of colorectal cancer and a 50 percent lower rate of stomach cancer. Eat two raw cloves a day and add crushed garlic to your cooking several times a week.

Fish and shellfish

Getting adequate selenium (plentiful in foods like oysters, lobsters, crabs and clams) increased immune cell production of proteins called cytokines in a British study of 22 adults. The scientists say that cytokines help clear flu viruses out of your body.

Of all fats, omega-3s — found in fish such as Pacific salmon — created the highest blood levels of flu-fighting T cells and interferon-gamma cytokines in a British study of 150 people.

Mushrooms

For centuries, people around the world have turned to mushrooms for a healthy immune system. Contemporary researchers now know why. “Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection,” says Douglas Schar, director of the Institute of Herbal Medicine in Washington.

Shiitake and maitake mushrooms, now available fresh in U.S. supermarkets, appear to pack the biggest immunity punch. They’re easy to use too. Just add a handful to pasta sauce, saute with a little oil and add to eggs, or heap triple-decker style on a frozen pizza. Good news for absent-minded chefs: “Basically, you can burn them, and they will still powerfully stimulate the immune system,” says Schar.

Beef

Zinc deficiency is one of the most common nutritional shortfalls among American adults, especially for vegetarians and those who’ve cut back on beef, a prime source of this immunity-bolstering mineral. And that’s unfortunate, because even mild zinc deficiency can increase your risk of infection. Zinc in your diet is very important for the development of white blood cells, the intrepid immune system cells that recognize and destroy invading bacteria, viruses, and assorted other bad guys, explains William Boisvert, Ph.D., an expert in nutrition and immunity at The Scripps Research Institute in La Jolla, Calif.

A 3-ounce serving of lean beef (enough to make a respectable, but not decadent, roast beef sandwich) provides about 30 percent of the daily value for zinc. That’s often enough to make the difference between deficient and sufficient. Just can’t stomach beef? Try zinc-rich oysters, fortified cereals, pork, poultry, yogurt or milk.

Chicken soup

When University of Nebraska researchers tested 13 brands, they found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white cells — an important finding, because cold symptoms are a response to the cells’ accumulation in the bronchial tubes.
The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup’s salty broth keeps mucus thin the same way cough medicines do.

Added spices, such as garlic and onions, can increase soup’s immune-boosting power. Have a bowl when feeling crummy.

Tea

Take frequent tea breaks this winter, and you may just get through it without a sniffle. Immunologists at Harvard University discovered that people who drank five cups of black tea a day for 2 weeks transformed their immune system T cells into “Hulk cells” that pumped out 10 times more cold and flu virus-fighting interferon — proteins that defend against infection — than did the immune systems of those who didn’t drink black tea. Green tea should work just as well.

“Not just the common cold and flu, but food poisoning, infected cuts, athlete’s foot — even diseases such as tuberculosis and malaria — are caused by germs that your body fights with interferon. We think the interferon boosts from tea may help prevent or lessen the severity of all these conditions,” says Dr. Jack Bukowski of the Harvard Medical School.

While five cups a day may seem like a lot, he thinks fewer cups may still offer some valuable protection. “And the interferon link may explain tea’s other health benefits, including its reported cancer-fighting power, since we already know that interferon slows the growth of tumor cells,” he says.

Sweet potatoes

You may not think of skin as part of your immune system. But this crucial organ, covering an impressive 16 square feet, serves as a first-line fortress against bacteria, viruses and other undesirables. To stay strong and healthy, your skin needs vitamin A. “Vitamin A plays a major role in the production of connective tissue, a key component of skin,” explains Dr. David Katz, director of the Yale-Griffin Prevention Research Center in Derby, Conn.

One of the best ways to get vitamin A into your diet is from foods containing beta-carotene, which your body turns into vitamin A. One of the quickest, most delicious ways to get beta-carotene? Serve candied sweet potatoes (canned are fine). Each 1/2-cup serving delivers only 170 calories but 40 percent of the daily recommendation of vitamin A as beta-carotene. They’re so good, you might want to save them for dessert! Think orange when looking for other foods rich in beta-carotene: carrots, squash, canned pumpkin and cantaloupe.

Yogurt

Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they’re available in supplement form, a study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills.

In an 80-day Swedish study of 181 factory employees, those who drank a daily supplement of Lactobacillus reuteri — a specific probiotic that appears to stimulate white blood cells — took 33 percent fewer sick days than those given a placebo. Any yogurt with a live and active cultures seal contains some beneficial bugs, but Stonyfield Farm is the only U.S. brand that contains this specific strain. Have two 6-ounce servings a day.

Be sure you chose a yogurt that is no more than 200 calories, 4 grams of fat or less, 30 grams of sugar or less and at least 6 grams of protein.

You can invest half your paycheck in serums and creams - even splurge on dermal fillers and pricey facials - but none of it will get you far without a skin-friendly diet.

Of course, your skin (and the rest of you, for that matter) is best served by a well-rounded diet, including healthy fats, sufficient protein, and lots of fruits and vegetables. But there are a few nutritional standouts that make particularly important contributions to strong, glowing skin:

1. Fish: Fatty fish like salmon, tilapia, and cod are rich in omega-3 fatty acids. And that’s a good thing, because our bodies cannot produce those essential lipids naturally. By adding omega-3s to your diet, though, you can bolster your skin barrier - that is, the layer of lipids that holds onto moisture and keeps irritants out.

There is even evidence that the skin-strengthening effects of omega-3s can improve chronic skin conditions like rosacea and atopic dermatitis, but more research is necessary to confirm that link.

Furthermore, many types of fish (like, once again, salmon and cod) are rich in vitamin D - as dermatologists increasingly emphasize sun avoidance, we also need to emphasize the importance of finding other sources of this vitamin, which is produced during sun exposure.

Don’t eat fish? Many eggs are now fortified with omega-3 fatty acids, and plant sources include flax seed and flax seed oil, walnuts, pecans, and hazelnuts. And a daily vitamin D supplement is a good idea for vegans and meat-eaters alike.

2. Green Tea: It’s inexpensive, easy to add to your routine, and one of the best-researched and most powerful antioxidants around. That’s why green tea is my go-to antioxidant: I drink at least three cups a day to fight aging and inflammation. Some studies even suggest that the antioxidants in green tea reduce one’s risk of skin cancer. So put down that soda and start drinking your way to healthier skin!

3. Broccoli: Rich in vitamins A, C, and K (among many other nutrients), this veggie does more than its fair share of nutritional work. Vitamin A decreases oil production, vitamin C is a powerful antioxidant, and vitamin K can help prevent bruises. So whatever ails you, this green wonderfood might be just what the doctor ordered.

4. Safflower or Sunflower Oil: Omega-3s get a lot more talk, but omega-6 fatty acids - like the linoleic acid in these two oils - are also important for healthy skin. Like omega-3s, they help prevent dry skin and inflammation; they’re also essential for the formation of prostaglandins, hormones that keep all the cells of the body functioning well.

While many diets are actually quite high in omega-6s - sometimes even too high - the key is to get the good ones and not unhealthy versions, like hydrogenated oils. So try sautéing your salmon or broccoli in a little safflower or sunflower oil and double those skin-soothing benefits!

5. Almonds: When it comes to boosting skin’s defenses against aging, inflammation, and even skin cancer, antioxidants are so important that I’m going to add another to my list: A handful of almonds every day boosts your levels of vitamin E, one of the most important antioxidants for skin health. Studies also suggest that consuming vitamin E orally can increase the levels of this moisturizing vitamin on your skin’s surface - great news for anyone prone to dry skin.

So what’s the prescription for better men’s health? Dr. Mehmet Oz and Dr. Michael Roizen say there are 11 things a man should eat every day –or nearly every day –to keep things running smoothly.

1. Fruits and vegetables provide essential vitamins and minerals that will keep your body healthy. Foods rich in magnesium like beets, raisins, dates and soybeans are especially important because they’ll keep your bowels moving regularly. Dr. Roizen says a man should eat about five handfuls of fruits and vegetables a day.

2. A man should shoot to get about 25 grams of fiber in his diet every day. You can reach this goal through foods like artichokes, lima beans, soybeans, grapefruit, certain berries and whole grains.

Dr. Oz says that eating whole grains isn’t just the latest craze — they offer multiple benefits to health, including achieving proper poop. But first you need to read the label. When you’re buying bread, make sure it says “100 percent whole grain” or “100 percent whole wheat.” If the label says something else –like “7-grain” or “multigrain” — it may not be whole grain.

One of Oprah’s favorite whole grain choices is steel cut oatmeal for its crunchy texture. To reach your goal for fiber, the USDA recommends eating at least three servings of whole grains a day.

3. You can significantly reduce your chances of getting cancer by eating foods rich in folate — you should get about 800 milligrams a day. If you don’t take it as a supplement, you can find folate in orange juice, spinach and other leafy green vegetables.

4. As well as being good for the heart, tomatoes decrease risk of arterial aging, heart disease, stroke, memory loss, impotence and wrinkling of the skin, Dr. Roizen says. And tomato-based products contain lycopene, which has been shown to fight cancer.

But to really reap the benefits, you can’t just put a few slices of an heirloom tomato in your salad. The best way to get the positive effects is by eating 10 tablespoons of tomato sauce a week. “It takes 165 raw tomatoes to equal 10 tablespoons of tomato sauce,” Dr. Roizen says. “So it’s much easier to have tomato sauce.”

Dr. Roizen adds that it doesn’t matter what kind of tomato sauce you have, “as long as it’s cooked, and you eat it with a little olive oil and a little healthy fat because it’s much better absorbed with it.”

5. Walnuts and almonds are excellent for health. And not only are walnuts and hazelnuts excellent sources of heart-healthy omega-3s, but if you eat nuts before sugars (in dishes like pasta or corn on the cob), the fat in the nuts will slow your stomach and help your body most effectively process that sugar. One thing to remember is to keep nuts refrigerated so they don’t oxidize.

6. If there’s a true magic pill could be baby aspirin. “It’s cheap and easy to take aspirin,” he says. “Aspirin has many, many helping elements. It helps your skin, it helps about anything you can imagine. It has some potential risks if people have sensitive stomachs. But for cancer, you’ve got to be on it.”

A man over 35 should take two baby aspirin –or 162.5 milligrams –every day. It can reduce his rise of arterial aging by 36 percent.

7. In recent years, there has been a lot of conflicting information about eating fish. On the one hand, fish is consistently regarded as a terrific source of low-fat protein. On the other hand, there are persistent concerns about mercury and other environmental impurities.

Dr. Roizen says you just have to remember a few great fish — tilapia, salmon, flounder, cod and mahi-mahi –especially if they are wild caught. And not only is salmon a great source of protein, it has the added health bonus of being full of omega-3s, which are important for a healthy heart. According to Dr. Roizen, you should eat a serving of these fish three times a week.

8. It is important to drink eight glasses — or about 64 ounces — of fluid every day. “It helps move the poop and gives you better hydration. It actually cuts down on wrinkles, too, because you hydrate your skin when you take it internally.”

9. Red wine has a chemical in it called rezveritrol, which is a very strong antioxidant that’s also been shown to be heart-healthy

Why red and not white? “Red wine has the material from the skins of the grapes [which provides the rezveritrol]. The white wine has that skin stripped away. So if you’re going to drink wine and you’re going to take the hit on calories, drink red wine.”

10. Coffee is actually good for you in reasonable amounts.

Coffee actually has been shown to reduce liver cancer and to be effective with — or with symptoms of — Alzheimer’s and Parkinson’s diseases, Dr. Oz says. “So there are a bunch of different places where coffee can play a role. The reason it got a bad name is because it does have side effects, for example, migraine headaches and heart palpitations. But if you’re not having them, coffee is reasonable.”

Did we mention, it’s good for those bowel movements, too? Dr. Oz suggests 24 ounces of coffee a day is a rational amount for one person.

11. The calcium in milk is obviously good for bones — any man with a mother has heard that one. But the other important ingredient is vitamin D, which is a cancer-fighting agent. While your body can actually get this vital nutrient from the sun, if you live north of Los Angeles or Atlanta, you won’t get enough vitamin D in winter and you’ll need to supplement it. A glass of milk or fortified orange juice a day should do the trick.

TOFU

While usually considered a healthy choice, new research shows excess tofu consumption may increase the risk of memory loss in the elderly. A new study out of Loughborough and Oxford universities of more than 700 Indonesian people ages 52 to 98 shows that those who ate tofu at least once a day, particularly those in their 60s, had an increased risk of dementia or memory loss.

CARBOHYDRATES

If you want to stave off Alzheimer’s, consider cutting back on the carbs, says Dr. Vincent Fortanasce, author of The Anti-Alzheimer’s Prescription. Overdoing it on carbs causes your insulin to spike. In doing so you’re also causing the insulin-degrading enzyme that exists in the brain to work overtime removing insulin, rather than getting rid of beta-amyloid proteins, the toxic protein that produces Alzheimer’s disease.

HOT FLASHES

New research out of the University of Illinois at Chicago is finally confirming a link between hot flashes and poor verbal memory among women in mid life. In fact, the more hot flashes a woman has, the worse her ability to remember names and stories. A surge in the stress hormone cortisol, which usually accompanies a hot flash, is believed to be the cause.

SMOKING

Middle-aged adults who smoke appear to be at an increased risk of having poor memory, according to a study published in the Archives of Internal Medicine in June. As if there weren’t enough reasons to quit already, the research also shows that long-term ex-smokers were less likely to have cognitive deficits in memory and vocabulary.

STATINS

New research out of the University of Michigan School of Public Health shows that people at high risk of dementia who took cholesterol-lowering statins were half as likely to develop dementia as those who did not take the prescription medications. One theory is that statins help lower the high insulin levels in the brain linked to Alzheimer’s.

THYROID DISORDER

Memory loss is a common symptom of an underactive thyroid, according to the May issue of the Mayo Clinic Health Letter. That’s because hormones from the thyroid help control a host of bodily functions, ranging from heart rate to mood and memory. Older people with this treatable condition may exhibit only one symptom, such as memory loss or decreasing mental function.

DEPRESSION, ANXIETY

A study published in the journal Neurology in 2007 shows that those who most often experience negative emotions, such as depression and anxiety, were 40% more likely to develop mild cognitive impairment than those who were least prone. A transitional stage between normal aging and dementia, mild cognitive impairment is associated with mild memory or cognitive problems.

CHRONIC PAIN

Chronic pain not only affects a person’s ability to work, sleep and function on a daily basis, it can also impair memory. A 2007 University of Alberta study of 24 patients who had pain lasting six months or longer shows that, when tested, two-thirds showed significant disruption of attention and memory.

MARITAL STATUS

New research out of Sweden suggests for the first time that mid-life marital status is related to late-life cognitive function. A Finnish study of more than 1,400 people in mid life and then an average of 21 years later showed that those who were living with a life partner in mid life were significantly less likely to show cognitive impairment compared to all other categories–single, separated, divorced or widowed.

FISH

People who ate tuna and other fish high in omega-3 fatty acids three times or more per week had a nearly 26% lower risk of having the silent brain lesions that can cause dementia and stroke, compared to those who avoided fish, according to research appearing in the August issue of Neurology.

Everyone would love to live to a ripe old age, but not if it means looking and feeling like an over-ripe old vegetable. We need to understand that though getting older is inevitable, getting decrepit is not.

Here are a few secrets that will have you looking forward to your 100th birthday!

Tai Chi: An Exercise in Anti-aging
Tai chi, the choreographed meditative exercises that have been a healing art in China for thousands of years, is practiced by over 100 million people worldwide and owes its popularity to a simple fact - it’s enjoyable and it makes you stronger.

Recent studies confirm that when practiced regularly - 30 minutes, three times a week - it has numerous health benefits including: increased energy, decreased stress, an immunity boost against viruses, lowered blood pressure, better cognitive functioning, increased joint mobility, an improved cholesterol profile, relief from fibromyalgia symptoms, and even a better night’s sleep.

It also increases leg muscle strength and provides better balance and posture. Perhaps the best part is that tai chi is a gentle exercise that can be performed by anyone at any age. Click here to find out more about tai chi.

Centenarians I have met also take advantage of other rejuvenation techniques the Chinese have known for thousands of years - like acupuncture, acupressure, and energy healing - that increase energy, promote health, and balance the body and the mind.

Diet: The Cornerstone of Longevity
It is no surprise that diet is an essential factor to health and longevity. So what should you be eating? In my studies, I found that the centenarians of two reputed “longevity capitals” - Okinawa, Japan, and Rugao County, a rural community four hours north of Shanghai - shared a nearly identical diet.

These long-lifers eat mostly fish, vegetables, mushrooms, seaweed, corn, and buckwheat - and virtually no meat. Scientists have confirmed the health benefits of a diet high in fish and vegetables and low in animal products. These centenarians are living examples, as they suffer from very little heart and liver disease and have negligible rates of cancer and degenerative diseases.
Environ-Mentality
When it comes to longevity, environment is half of the equation. From the verdant valleys of Ecuador to the rugged mountains of Armenia to the pristine foothills of the Himalayas, centenarians live in environments that exhibit the same characteristics: clean air, good water, low stress, close communities, and unspoiled nature.

Take a tip from these centenarians and drink only clean, filtered water. Connect with your community in a positive way. Find every way you can to bring nature into your life, from planting more trees in your area to more plants in your home.

Avoid the environmental factors that are damaging to our wellbeing and know what to look out for. Just a few things to avoid include xenoestrogens, which are present just about everywhere, pesticides used on vegetables, hormones injected into meats and poultry, phthalates leaching from plastic bottles, and dioxins from bleached paper products. You can avoid these chemical compounds if you buy organic foods and use glass containers and unbleached paper products.

Keep it Simple!
Centenarians’ lifestyles are simple. The centenarians I have known lead active lives and get plenty of rest. They are dedicated lifelong learners and avid travelers. Enjoy your years and you will have many more years to enjoy!

I hope these suggestions further your longevity goals! I invite you to visit often and share your own personal health and longevity tips with me.

A few weeks ago I was using my flat iron and when I looked in the mirror to admire my ’do, I discovered my first gray hair (gasp!). It was the first time I was visibly confronted with the reality that, surprise, I will age, and I’m not 18 anymore no matter how good I feel.

I already have the exercise part down, so on my quest for a fountain of youth I’m paying more attention to research on how to eat to age healthfully. The best information I’ve found? 7 anti-aging super foods and recipes to enjoy them in, from Peter Jaret’s James Beard Foundation award-winning article in EatingWell Magazine, “The Search for the Anti-Aging Diet.”

Read on to find out more about the 7 foods to keep you young:

Chocolate
The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

Blueberries
In a landmark study published in 1999, researchers at Tufts University’s Jean Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a period of time that in “rat lives” is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function. Eat more blueberries with healthy blueberry recipes.

Fish
Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms. Eat some tonight with a healthy fish recipe.

Nuts
Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

Wine
Drinking alcohol in moderation protects against heart disease, diabetes and age-related memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, a compound that likely contributes to its benefits-and, according to animal studies, may activate genes that slow cellular aging.

Olive Oil
Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.

Yogurt
In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.

In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.