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When
the Italians lift their glasses, they toast "Cent’Anni"
-- to one hundred years. Jews bid each other "biz hundert
und tzvansig" -- till 120.
 Now,
thanks to scientific advances, these age spans are not just toasts,
but truths. In fact, demographers predict that the number of centenarians
people who live to celebrate a 100th birthday will increase over
50-fold in the next 20 years.
More
importantly, many of those older folks that is, many of us— will
continue to be vital, energetic and healthy for most or all of
those 100 years.
"What’s
important isn’t just adding years to your life," says Michael
Roizen, M.D., author of Real Age: Are You As Young as You Can
Be (Cliff Street-Harper Collins, 1999). "Equally important
is adding quality of life to those years."
The
growing science of "proactive aging" can help you do
exactly that. By examining which habits prolong life and help
keep people vital, physicians and researchers have determined
several changes we can all make in our daily lives to achieve
longer, healthier lives. Here are some of the most important:
Antioxidize
Vitamins
C and E and beta carotene, which attack free radicals and keep
your cells healthier, can extend your youthful life significantly.
According to a UCLA study of 11,500 people who took over 500 milligrams
a day of vitamin C and drank 8 ounces of orange juice daily, the
men added five years to their lives, on average, and the women
added a year, while cutting their risk of stroke and heart attack
by 25%. In addition to eating a healthy diet with lots of green
and orange vegetables, take a multivitamin daily.
Shun
The Sun
Nothing
ages your face faster than the sun. Its rays are responsible for
wrinkles, sagging, and those unsightly brown splotches that scream
"granny" from across a crowded room. So quit baking
like a potato! If you want to spend time at the beach, slather
on the sunscreen (SPF of 15 or higher) and do something active:
take a long walk (sand-walking is great for your leg muscles).
Swim. Or organize a pickup game of beach volleyball; it’s a great
way to make friends.
Pal
Around
People
who have more friends live longer, says Dr. Roizen. So do folks
who are involved in their communities. "The biggest factor
in aging is stress," he says. "And while none of us
can avoid stress, having friends who help us get through tough
times can make a significant difference in how quickly we age."
If you already have lots of close buddies, make time to spend
with them (joint gym dates are a great way to double-up on the
life-lengthening benefits!). If your address book is anemic, join
a club, a volunteer organization or a political campaign. Or,
to maximize friendship’s life-enhancing benefits, choose something
like a book group that will expand and energize your mind.
Bend
Your Brain
Alzheimer’s
disease is far less common in college graduates. Why? Scientists
suppose it’s because people with more schooling are more likely
to read and pursue other intellectually-challenging activities,
which stimulate regeneration of nerve endings in the brain. So,
whether you’ve got a Ph.D. or barely finished high school, keep
reading or listen to intellectually challenging books on tape
instead of pop music when you drive. Join a political discussion
group or attend lectures on topics that interest you. Do the crossword
or other brain-teasers. Anything that challenges your brain will
help keep it young.
…And
Bend Your Body
Believe
it or not, exercise, too, can stave off those "senior moments."
Researchers at the University of Kentucky have found that aerobic
exercise increases seniors’ ability to recall names and perform
other mental tasks. And at the University of Maryland, they’ve
learned that fit adults are better at solving math problems than
those who don’t exercise. And of course, exercise can help lower
your risk of hearts attacks and stroke.
Just
Say Ommmm
In
1992, The International Journal of Neuroscience reported that
daily meditation added a full twelve years, on average, to the
life span of senior citizens. A study of 2,000 seniors found that
those who did relaxation exercises daily had 87% fewer heart attacks
than is normal for heir age group; 55% fewer cancerous tumors
and 87% fewer nervous disorders. To relax, try T’ai Chi, Meditation,
Yoga or sex.
Get
it On
Sex
keeps you younger. According to experts at New York Hospital-Cornell
Medical Center in New York City, sexual activity releases endorphins,
which lower stress. Thanks to those brain chemicals, lovemaking
can also reduce the pain of arthritis and other illnesses. To
retain your sex drive as you get older, avoid fatty foods, which
can clog blood vessels and make orgasm more difficult. And exercise
regularly. A study at Bentley College in Massachusetts found that
women in their forties who swam regularly had sex twice as often
as their sedentary counterparts. If you don’t have a steady sex
partner, learn how to please yourself. Orgasm no matter how many
people are in the room is good for your heart, your lungs and
your skin.
Get
it Off
Being
overweight can cause life-shortening illnesses, including heart
disease, diabetes and cancer. If you’re overweight, ask your doctor
to recommend an exercise program that will help you burn off calories,
and an eating plan that will help you slim down gradually. Forget
crash diets. Not only don’t they work after the first few pounds,
they’re also likely to leave you with baggy skin and a washed-out
pallor. What’s more, yo-yo-ing up and down can shorten your life
span. So pick something safe and slow (a pound or two a week is
a healthy rate at which to lose) and stick with it.
Boost
Your Bonepower
What
makes old ladies look like old ladies? Often, it’s their posture.
Your bones start losing mass as early as your thirties, so it’s
never to early to start preventing osteoporosis, the disease that
causes shrinking, slumping and hip fractures. Weight-lifting and
walking or jogging can help retain bone mass, and stretches will
help keep your posture straight.
Here’s
the Rub
Think
massage is just for pampered spa-goers? Think again. The Touch
Research Institute at the University of Miami, which devotes itself
full-time to the scientific study of massage (nice work if you
can get it) has proven in several experiments that immune system
function is improved in people who have massages regularly. Good
news: In recognition of these and other data, many health plans
now offer partial or full reimbursement for licensed massage therapy.
Catch
Some Zzzzz’s
Is
just thinking about these life changes making you tired? Get a
good night's sleep. Sleep boosts the immune system, and keeps
you looking your best. It’s during sleep that the body releases
the most growth hormones which aid in cell turn over and keep
you from looking and feeling stale. So, for the maximum number
of birthday-cake candles, quit burning your own candle at both
ends!
Susan
Kleinman writes about health and women's issues for major
magazines and newspapers. Her work has appeared in leading publications
including Cosmopolitan, Working Mother and Health.
Susan doesn’t have to be told twice to make love, take a nap or
get a massage.
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