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it's accepted that strength is a key component to living a long healthy life, yet there is not much evidence that correlates the two? Several studies that have been performed have stopped short of showing any real correlation between strength and longevity because they are of very short duration, and/or use inappropriate measures of strength. Taking these shortcomings into consideration, researchers have now shown a relationship between strength and longevity via a study of 8,762 men aged 20 to 80, who took part in a 19-year study examining the association between muscular strength and mortality from all causes in men. Muscular strength was assessed with a one rep maximum bench press and a one rep maximum leg press. The participants were divided into three groups based on their levels of strength at the end of the study. Those who were the strongest, in the upper third, reduced their risk from all causes of death by 32 percent, cardiovascular disease by 44 percent and cancer by 40 percent compared to the weakest in the lower third. An analysis of the combined effects of muscular strength and cardiovascular fitness showed the age-adjusted death rate in men with the highest levels of both was 60 percent lower than the death rate in the men with the lowest levels of strength. Conclusion: get on a progressive resistance training program. (BMJ 2008;337:a439) …if you're apprehensive about aging (and I'm sure almost everyone reading this is) then should glycation be a concern? Glycation is a process in which sugar bonds with proteins and forms Advanced Glycation End-products, or AGEs. A fitting acronym, it's one of the major molecular mechanisms that damage your body, leading to aging, disease and death. It's been known for centuries, the more carbohydrates a society eats, the more unhealthy they are. When we consume carbs, the resulting glycation causes inflammation and damages the tissues in your body. This is why there is such a strong correlation between Type 2 diabetes and heart disease. People with diabetes get heart disease on average 15 years earlier than non-diabetics, and lose about 18 years in life expectancy .

Besides reducing starchy carbohydrates and simple sugars, how do we combat glycation? Researchers from the University of Georgia tested 24 herbs and spices, and found which ones are best at inhibiting glycation. The researchers found a direct correlation between the phenol content of the extracts and their ability to block glycation. The top 10 most potent herbs and spices are: Cloves (ground) Cinnamon (ground) Jamaican allspice (ground) Apple pie spice (mixture) Oregano (ground) Pumpkin pie spice (mixture) Marjoram Sage Thyme Gourmet Italian spice So do yourself a favor and spice up your life.

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Ph. This guide will help you find ways to increase your life expectancy and improve your health and feel great as you age.com Health's Disease and Condition content is reviewed by our Medical Review Board • See More About:life expectancyvitamin dsupplements and aginghealthy agingaging and your bones 1 of 10Prev Next Go Outside for a Longer Life Expectancy ” Sunlight Nichola Evans / Getty Images Life expectancy can be increased with simple steps and changes. See. About. 2009 About.. what happens when you go outside is that your skin gets exposed “ .com Guide Updated: July 13. Let's start with the easiest: increase your life expectancy with sunlight.D.Simple Steps to Increase Your Life Expectancy By Mark Stibich. Life expectancy can be increased simply by going outside.

Life Expectancy Increased by Hanging Out “ ” Hanging Out With Friends Peter Dazeley / Getty Images Life expectancy can be increased by just hanging out with your friends and family. because maintaining vitamin D levels has to be the easiest and cheapest way to improve your health and increase your life expectancy. because we simply don't get outside that much (sitting by a window doesn't count. If you are a caregiver. That exposure triggers cells in your skin to produce Vitamin D. there are vitamin D supplements that you can take (but getting outside is a better option. Having positive relationships with a spouse. if you can). the better their overall health. the glass filters too much of the sunlight). If for some reason you can't get outside enough. This is a shame. . your doctor can order a simple blood test that will tell you if your levels are low. diabetes and just about everything. If you are concerned about your vitamin D levels. but let's not worry about that here) is essential for bone health and is turning out to be important in depression. Not only will with improve vitamin D levels. The more connected someone is. friends and family is the best way to be connected.to sunlight. This vitamin (really a prohormone. be sure to assist your loved one in getting outside just a little bit every day. heart disease. Getting outside for just 15 minutes a day and exposing your hands and face to sunlight is enough to maintain vitamin D levels in most cases. Some estimate that 50% of adults have low levels of vitamin D. Elderly people need to pay special attention to their vitamin D levels. but it could also improve sleep because sunlight also regulates another hormone in the body called melatonin that controls your sleep cycle.

We are not sure why relationships play a role in health and life expectancy. It could be that having people around you reduces the impact of stress on your health. and make a real effort to improve your communication with them (whether by e-mail. Improve Life Expectancy with Daily Exercise . I can't count the number of times I've been on the phone with someone and was just talking about the weather or giving a dry update on my family. and telling a good story strengthens communications. Go do things together (create stories together). Stories keep relationships alive. I should be telling a story about a funny thing my kids did or something crazy that happened at work. phone or in person) by having a good story always ready for the telling. Instead. It could be that people in positive relationships are less likely to take on risky behaviors and are more likely to take care of themselves. One way of improving your relationships with people is to get in the habit of telling good stories. but the bottom line is that people who are engaged in "meaningful" relationships have better health (and therefore better life expectancies). Stories are how we communicate with one another. We can make up lots of theories about why relationships have a positive impact. So make more time for friends and family.

The easiest way to create an exercise habit is daily repetition. When you promise yourself to exercise daily. you may skip a day but then get back on the program the following day. though. I have to conclude that a daily exercise commitment is a great way to improve your life expectancy. If “ . Forget the study. your health and your energy level. Three hours a week is a little more than 30 minutes a day. What I know (from personal experience and from observing others) is that if you go more than 2 days without exercising. after carefully considering all the research and exercise recommendations out there and knowing a bit about how people form habits. Somehow it is way too easy to slip from three days of nonexercise to three weeks of nonexercise to three months of nonexercise.” Exercise Scott Kleinman / Getty Images Improve your life expectancy with a commitment to daily exercise. Why daily? Well. you are at a grave danger of quitting your routine. Here's why: A study showed that people who exercise vigorously for around 3 hours a week had DNA and cells that were 9 years younger than nonexercisers.

It is important to just rev up your whole body each day. such as yoga. stretching. skip Friday. it is more important that you exercise year after year than go through fits and starts of intense exercise followed by no exercise. is that daily exercise will help improve your sleep and your energy level.you are exercising three times a week and. then you would have gone from Wednesday to Monday without exercising . daily exercise doesn't have to mean going to the gym every day. Home exercises. In fact. can be incredibly effective. free weights and more. floss does two things: it prevents gum disease (that's rather obvious). The other reason I feel that daily exercise is important.a total of 4 days with no exercise (very dangerous. For life expectancy. from a habit-building perspective). Remember. and it prevents heart disease “ . Floss Daily for a Longer Life Expectancy ” Floss for a Longer Life Paul Burns / Getty Images The fact that flossing daily can extend life expectancy falls in the weird-but-true category. say.

Who is right? It doesn't matter. That's a good thing.5 years. Roizen says 6 years. Here's how flossing improves life expectancy: When you floss. so just anchor your flossing habit to that. and your body mounts an immune response to the bacteria in your mouth. ribbons and on and on). Next. RealAge and You! Staying Young).please say yes). so we should all just do it. Both of these doctors are gerontologists (aging docs) and have popular books on aging and life expectancy (see reviews: Living To 100.(not so obvious). Preventing both of these together is what adds years to your life. Hard to forget that way. This makes it hard for your heart to do its job and can lead to heart disease. This harms your arteries through two mechanisms: the bacteria find their way in to your arteries and hang out (causing plaques). There are tons of different kinds of floss (flavored. while Dr. strings. You already have a habit of brushing your teeth at least twice daily (right? . How do you get in to a solid flossing habit? First. Pick some and give them a try. you have to remember. you need to make sure you have some floss. causing inflammation (which in turn can cause your arteries to narrow). There is some debate about how many years you can gain with heart disease. Then just do it. More Sex for a Longer Life Expectancy . you help prevent your gums from becoming inflamed. unflavored. Dr. this is easier said than done. Perls says 1. Flossing is good for your gums and good for your heart. Put your floss on top of your toothpaste. What is happening when your gums are inflamed is that you have a chronic bacterial infection in your mouth. Of course.

This is good news. We have seen elsewhere that having good relationships and being positive are linked to longer life expectancies. Maybe sex is a market for good. “ . but I think there is more to it. there could be a direct health benefit as well: sex triggers all sorts of endorphins and hormones in the body. in one study. Maybe these help with healthy aging and increasing life expectancy. men with a high frequency of orgasms showed a 50% reduction in mortality. especially because issues around sex and aging are being taken more and more seriously by the medical community. positive relationships. it could be that healthier people are more likely to have more sex and that the findings linking sex to life expectancy are reflecting this. Of course. In fact. But who really cares about the reason? The simple fact is that having more sex is healthy. Of course.” Bed with Rose Geir Pettersen / Getty Images Your life expectancy may be increased through having more sex. Why sex should be linked to life expectancy is something of a mystery.

Before we go in to how being a vegetarian can help your life expectancy.Be Like A Vegetarian for Your Life Expectancy ” vegetables Emilio Simion / Getty Images Life expectancy can be linked to three factors that vegetarians excel at: fewer bad fats." These types of vegetarians eat cheese pizzas and ice cream all day long. There are some vegetarians who are "junk food vegetarians. more antioxidants and lower weight. What we mean is the person who is eating lots of vegetables prepared in “ . we have to define what we mean by vegetarian. though. That is not good for health or life expectancy.

leaving you at risk for heart disease. such as cheese and cream. vegetables simply fill you up with very few calories (if prepared without creams. Vegetarians (whole foods vegetarians) have some of the best arteries around because eating healthy vegetables avoids bad fats and other unhealthy foods. is heart disease." • The leading cause of death and the number one shortener of life expectancy in the U. A healthy vegetarian diet should help maintain or lose weight. A healthy weight is tied to a longer life expectancy. there can be a build of gunk in your arteries and your arteries themselves can become harder (see heart aging for more information).healthy fats (such as olive oil) while limiting animal products. We'll call this type of vegetarian a "whole foods vegetarian.S. So be more like a vegetarian to increase your life expectancy and live healthier. Destress for a Longer Life Expectancy . Antioxidants help your body repair some of the damage caused by aging. free radicals. • People who eat lots of vegetables take in lots of antioxidants. • Finally. Read more on antioxidants and their evil counterpart. This causes your blood pressure to rise and your heart to work harder. butter or cheese). As your heart ages. The more plants you eat (and the greater variety) the more raw materials your bod has to make repairs.

Stress has been linked to dozens of health conditions.“ ” Meditaiton Anna Moller / Getty Images Life expectancy can be messed up by stress in two major ways. These behaviors include comfort eating and smoking. including the "big ones. The first way is through the direct. The second way stress may shorten your life expectancy is through the negative behaviors that being stressed triggers. unhealthy effects of stress on your body in the long term. Learn to relax through destressing techniques or meditation to keep your life expectancy up where it should be. ." such as heart disease or cancer. Stress has also been linked (no surprise) to feeling irritable and not sleeping well.

That's a pretty good deal.By focusing on stress." This is a scientifically proven breathing technique that will help train your body not to respond to the stressful events in your life. you can improve your quality of life right now while improving your long-term health and life expectancy too. but you begin to train your mind. you not only calm your body. You can destress through a wide range of stress reduction techniques. My personal favorite is called the "relaxation response. concentration and (of course) relaxation. My other more long-term relaxation technique is meditation. Extend Your Life Expectancy Through Screenings and Tests ” Talking with Doctors Digital Vision / Getty Images “ . By learning how to meditate. This is great for mental fitness.

the challenge is figuring out what tests to take when. and extend life expectancy even with an illness or disease. Turn Off Your TV for a Longer Life Expectancy . one of the most effective ways to add healthy years on to your life. Preventing diseases (or catching them early) is probably the single best way to add years to your life expectancy. I like to think of health screenings as part of a disease prevention program. Medical tests and screenings can help treat diseases early." but it is. Of course. when they are more treatable. Make a plan today to prevent disease. without a doubt. Only your doctor can really tell you 100% (every individual is different in terms of risk factors and family history). but we can check out some general guidelines for health screenings (see Health Screenings for Women or Health Screenings for Men).Improving your life expectancy through medical tests and health screenings is certainly not one of the "fun ways to live longer. get everything checked and feel good that you are doing everything you can for a longer life expectancy.

” Turn Off Your TV Ryan McVay / Getty Images If life expectancy and television watching aren't linked. I'd be shocked. probably because they can't find enough non-watchers for a good study). Here's a couple of reasons: “ . I really do think that cutting back on television watching would improve most people's health and (therefore) increase their life expectancy. Of course. I can't prove that TV and life expectancy are linked (no one has done a study comparing the life expectancy of TV-watchers and non-watchers.

instead of talking with real people. The news and many shows are filled with stressful stories. talking with our children).400 hours a year. That is 28 hours a week or more than 1. • TV makes you eat more junk food. Of course. think of what a different world it would be.400 hours each year (on average). You are at home. and you may feel things are not so bad after all. but I can tell you that you will gain back around 1. face-to-face. • TV keeps you from doing other things. volunteering. The average person watches something like four hours of TV every day. You just sit there burning as few calories as possible. I can't tell you how many years of life you will gain if you quit watching TV (it depends on your weight and what you do with the extra time). It's a fact. • Avoiding Risks Increases Life Expectancy . which could lead to weight problems.Watching TV makes you inactive. • TV is stressful. Avoid these. People who are watching TV eat more than those who don't. This is the big one for me. If we all just put that time in to something else (exercise. • TV makes you antisocial. zoned in.

When you add certain behaviors (such as smoking) to that list (which shortens life expectancy by up to 14 years). avoid risky sex. injuries and violence. the biggest causes of death aren't diseases or age-related problems. avoid violent situations. The biggest causes of death for young people are accidents. Here's the list (I know. you get a list of things to avoid to protect your life expectancy. it sounds like nagging. “ .” Buckle Your Seat Belt Gregor Schuster / Getty Images Life expectancy can be protected by making sure that you don't take any unnecessary risks. For young people. avoid situations that may lead to injury. drive defensively. but do these things anyway): wear your seat belt.

Mehmet Oz is renowned worldwide for his revolutionary anti-aging research. then you are already increasing your life expectancy. Focus on avoiding obvious risks and dangers. What You Should Eat Daily Dr. Your body is pretty amazing and will keep going for a long time as long as you keep it out of trouble. co-author of YOU: The Owner's Manual with Dr. Michael Roizen. . If you can do those things.don't smoke (or quit smoking if you do smoke) and maintain a healthy weight.

'" Oprah says. What You Should Eat Daily "You want to eat a handful of nuts every day.Dr. because the body absorbs sugar differently. It should say whole grain. Roizen says." "Don't make the mistake of 'whole wheat' being 'whole grain. "Having the walnuts or almonds a little bit ." Dr. and other foods you should eat several times a week. before eating sugars." Dr. Then you want some whole grains and some whole grain cereal. like nuts. Roizen cautions against eating foods like corn too often. He says it is important to eat some fat. "There is a difference. And you want to eat five handfuls of fruits and vegetables every day. Roizen says the keys to looking younger and staying healthy are found in certain foods you should eat every day. "Walnuts and almonds are excellent.

because sugar's absorbed after the stomach. Roizen advises. On the one hand. in the intestine. you feel full and you don't eat as much. none of the PCBs." . "One." Dr. there are serious concerns about mercury and other environmental impurities. salmon. cod and mahi-mahi. and very low content of mercury. fish is consistently regarded as a terrific source of low-fat protein. there has been conflicting information about fish. Roizen says you just have to remember a few great fish—tilapia. Dr. "Those are the fish that have none of the toxic chemicals. pregnant women and the elderly. and their effects on children. you keep your blood sugar level more constant. flounder." What You Should Eat Daily In recent years.before you have [sugar] slows your stomach from emptying. On the other hand. two. And.

Oz and I think a small town should be named after aspirin: it's that important. "So it's much easier to have tomato sauce." he says. "In fact. "They decrease cancer and they decrease arterial aging. What You Should Eat Daily Dr. Roizen. memory loss. Dr. Roizen says. heart disease. But a whole country should be named after tomatoes!" So should they be raw or cooked? "It takes 165 raw tomatoes to equal 10 tablespoons of tomato sauce. stroke." .According to Dr." Dr. impotence. wrinkling of the skin. you should eat a serving of these fish three times a week. Roizen beams when he talks about one particular food: tomatoes.

Roizen adds that it doesn't matter what kind of tomato sauce you have. It actually cuts down on wrinkles. too. you should have the glass of red wine. because you hydrate your skin when you take it internally. and you eat it with a little olive oil and a little healthy fat because it's much better absorbed with it. "as long as it's cooked. and milk or a milk substitute with vitamin D and calcium." What You Should Eat Daily Dr.Dr. you can get vitamin D and calcium in fortified orange juice or in vitamins. Roizen says that it is important to drink eight glasses of fluid every day. ." On top of this. "It helps move the poop and gives you better hydration. which is good for your heart. If you prefer not to have the milk.

" Dr. which decreases arterial aging. Even in a daily multivitamin. www. Roizen says. Roizen also says that calcium and magnesium are crucial vitamin supplements. though you need 1. and you want 800 micrograms a day.oprah. And vitamin D: you want 400 international units a day. they're the same. Most women can only absorb 600 milligrams at a time.200 milligrams everyday. Therefore." Dr. it is important to have another 600 milligrams of calcium at least 6 hours after the first. "They are folate. [It will say] either folate or folic. Those two together decrease cancer rates substantially. there is not enough calcium.What You Should Eat Daily "There are two vitamins that really are as good as tomatoes and should have a country named after them. decreases blood pressure and decreases cancer rate.com .