A Prescription for Longevity: Live long, Live Well In the first decade of the 20th century, one in five persons lived to celebrate his 65th birthday. Today, at least 70 percent live to age 65. A healthy middle and old age, however, cannot be taken for granted. But illnesses such as arthritis, heart disease and diabetes can often be delayed. Research at Johns Hopkins Medical Centers shows that genes account for only about one third of the problems associated with aging. Lifestyle factors have a greater impact on health during middle-and late- life than during early adulthood. To delay the onset of disabling disease, doctors recommend: 1. Exercise. It is the single most important anti-aging step anyone can take, regardless of age or level of fitness. Exercise should include endurance training such as walking, jogging and cycling, as well as strength training using light weights. 2. A healthy diet. One that is rich in fruits and vegetables reduces risk of colon cancer, heart disease, and diabetes, among others. Eat at least five servings of fruit and vegetables a day, two to four low-fat dairy products for calcium, and reduce fat and salt in your diet. 3. Judicious use of supplements. As we age, calorie needs decline by about one third, but nutritional needs remain constant. A standard multivitamin can help to fill gaps in diet. Additional vitamin E is beneficial. Women should supplement with about 500 mg. of calcium. 4. Drink enough water. All chemical processes in the body require water. Drink six to eight glasses of clear fluids daily. 5. Don't smoke. Even half a pack a day leaves you four times more likely to develop heart failure. It's never too late to quit, which will decrease your odds for stroke, cancer, bronchitis and emphysema. 6. Avoid excessive sun exposure. Too much sun increases the risk of skin cancer and gives you wrinkles. 7. Be friendly. Positive social interaction reduces stress, prevents depression, and increases cognitive function.
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