1. Eat omega-3 fatty acids
Don’t forget your B vitamins
i. Important components of the
membranes that surround each cell in
your body.
ii. Boost brain function, decrease
inflammation, build and repair cell
membranes, and aid with stress
management, while also staving off other
issues.
iii. Fish and other seafood – cold-water
fatty fish, such as salmon, mackerel, tuna,
herring, and sardines in particular. Also
in nuts and seeds, like flaxseed, chia
seeds, and walnuts, as well as their oils.
2. Drink enough water
i. The drill: Drink 8 glasses of water a
day.
ii. National Academies of Sciences,
Engineering, and Medicine determined
that an adequate daily fluid intake is:
• Men: 15.5 cups (3.7 liters) of fluids
• Women: 11.5 cups (2.7 liters) of fluids
iii. Seidenberg notes that dehydration can
cause fatigue, foggy thinking, headaches
and constipation, all signs of aging,
adding that “a hydrated brain is a
healthier brain, and as we get older it
becomes more difficult to absorb
nutrients in the gut, and a hydrated gut is
a healthier gut, too.”
14 lifestyle choices to slow aging
3.
i. The family of B vitamins is a great
supporter for cognitive function and other
protective measures as well.
ii. While the big three: Folate, B6 and
B12 are the golden triplets, all B vitamins
are important.
iii. The Harvard School of Public
health notes, “Most healthy adults get
sufficient B12 from their regular diet. Iv.
However, it's common for older people to
have some level of B12 deficiency.
iv. This might stem not only from a poor
diet, but also from age-related reduction
in stomach acid, which the body needs in
order to absorb B12 from food.”
v. Stress and heartburn medication can
also block vitamin B absorption.
vi. According to Harvard, these are some
good food sources:
Folate: Fruits and vegetables, whole
grains, beans, breakfast cereals, and
fortified grains and grain products. It is
best to avoid foods that are heavily
fortified with folic acid.
Vitamin B12: Animal products (such as
fish, poultry, meat, eggs, or dairy); it is
also found in fortified breakfast cereals
and enriched soy or rice milk.
Vitamin B6: Fortified cereals, beans,
poultry, fish, and some vegetables and
fruits, especially dark leafy greens,
papayas, oranges, and cantaloupe.
Page 1 of 7
4. Keep your brain brawny
i. The average brain shrinks by
approximately five percent every decade
after the age of 40; but aerobic exercise
significantly helps maintain volume.
"When you exercise you produce a
chemical called brain-derived
neurotrophic factor (BDNF), which may
help to prevent age-related decline by
reducing the deterioration of the brain,"
says Joseph Firt, author of a study on the
subject.
ii. In this study, exercise included
stationary cycling, walking, and running
on a treadmill, two to five times a week,
for durations ranging from three to 24
months.
iii. Along with improving regular healthy
aging, exercise has implications for the
prevention of aging-related
neurodegenerative disorders such as
Alzheimer's and dementia. Read more
here: Exercise keeps the brain from
shrinking as we age
5. Keep your brain active
i. Researchers have found that brainy
activities stimulate new connections
between nerve cells and may even help
the brain generate new cells, developing
neurological "plasticity" and building up
a functional reserve that provides a hedge
against future cell loss, explains the
Harvard Medical School.
14 lifestyle choices to slow aging
ii. They write: "Any mentally stimulating
activity should help to build up your
brain. Read, take courses, try "mental
gymnastics," such as word puzzles or
math problems
iii. Experiment with things that require
manual dexterity as well as mental effort,
such as drawing, painting, and other
crafts." Sounds fun for any age.
6. Devour delicious anti-aging foods
i. Research continues to shine the light on
particular foods that appear to have anti-
aging potential. Mushrooms are one,
see: Mushrooms found to be unusually
packed with anti-aging
potential Likewise, blueberries could
help fight Alzheimer's disease.
7. Embrace muscle mass
i. By the time we hit 50, the average adult
will lose 15 percent of lean body mass,
which is replaced with fat mass – and it’s
an unfortunate swap that continues with
the years. Sigh.
ii. A higher fat mass opens the door for
things like diabetes and heart disease. As
well, less muscle means one is more
likely to falling.
iii. Seidenberg writes that adequate
protein throughout the day can help,
noting that beans, nuts, seeds, wild fish,
chicken and avocado can be key as the
body ages.
Page 2 of 7
iv. “Weight-bearing exercise and yoga
support muscle strength and flexibility,”
she adds.
8. Keep your gut happy
i. Most of the immune system lives
beneath the gut lining, so keeping the gut
healthy is crucial for keeping the immune
system strong to fight disease.
ii. Delara Tavikoli, an age management
specialist, recommends bone broth “as it
is one of the most easily absorbable and
nourishing foods, full of collagen, protein
and minerals.”
iii. For plant-based options, fermented
foods are great for gut and immune
health. More sauerkraut and kimchi
please!
9. Remember your C and E
i. Vitamins C and E, as well as other
antioxidants found in the ol’ rainbow of
fruits and vegetables, all work to support
the immune system.
ii. A good source of vitamin E is nuts and
seeds; C is abundant in citrus, peppers,
kiwi fruit and more.
10. Remember the virtues of vitamin D
i. Not only do many people spend less
time in the sun as they age, but our ability
to synthesize the “sunshine vitamin”
14 lifestyle choices to slow aging
through the skin decreases with time as
well.
ii. D is important for the immune system,
fends against cancer, and is good for
bone and heart health.
11. Watch the carbs and sugar
i. Spikes and crashes from sugar and
simple carbs cause dips in energy and
mood, cravings for sugar and
carbohydrates, interrupted sleep and
speedier aging, notes Seidenberg.
ii. “Imbalanced blood sugar is also a
precursor to diabetes, which is linked to
many other diseases,” she writes.
iii. So, she advises skipping processed
foods and sugars and waiting a few hours
between meals to allow blood sugar to
balance.
iv. She also points out the favorite secret
weapon of keto dieters: Fiber helps to
balance blood sugar. In general, the more
we learn about sugar, the more it seem
prudent to consume as little of it as
possible on a regular basis. Easier said
than done, I know; maybe this will
help: The best trick for cutting down on
sugar.
Page 3 of 7
12. Don’t forsake the healthy fats
i. As we emerge from the "Fat Is Bad"
era, the dawning of a new age is upon us,
one in which we can fill our hungry
bellies with glorious fat!
ii. Not only do healthy fats satisfy hunger
so well, but they have a host of other
benefits, like building healthy hormones.
iii. So, fill up on avocados, salmon, nuts,
seeds, olives, olive oil, eggs, et cetera.
iv. Just remember that while they are
healthy, they are also caloric.
13. Spend time with the trees
i. This is good for anyone, of any age.
Nature does wonders for the brain and
spirit.
i. Dark thoughts and a negative attitude
prompt stress hormones, which work
against hormone and neurotransmitter
health.
ii. The fix here? Think happy thoughts.
The world record for the longest
confirmed human lifespan belongs to
French supercentenarian, Jean Calment,
who lived for 122 years and 164 days.
iii. How did she do it? She ascribed it to a
diet rich in olive oil, port wine and two
pounds of chocolate every week – bless
that woman.
iv. Plus, a set of calm nerves, of which
she explained, "That's why they call me
Calment."
v. So remember that when all else fails,
keep calm and carry on.

ii. Japanese researchers have found that

forest environments promote lower
concentrations of cortisol, lower pulse
rate, lower blood pressure, greater
parasympathetic nerve activity, and lower
sympathetic nerve activity than does
spending time in urban areas.
iii. Even just a walk in the park or a five-
minute nature break can have tremendous
results. See more here, 5 ways nature
boosts happiness, according to science.

1. Eat omega-3 fatty acids

14. Feed your hormones with happy
thoughts
14 lifestyle choices to slow aging Page 4 of 7
i. Fish and other seafood – cold-water i. The family of B vitamins is a great
fatty fish, such as salmon, mackerel, tuna, supporter for cognitive function and other
herring, and sardines in particular. protective measures as well.
ii. Nuts and seeds, like flaxseed, chia ii. Sources:
seeds, and walnuts, as well as their oils.
Folate:  Fruits and vegetables,
Whole grains,
2. Drink enough water
Beans,
i. Men: 15.5 cups (3.7 liters)
Breakfast cereals, and
Women: 11.5 cups (2.7 liters)
fortified grains and grain
Normal schedule, 04 March 2020 products.
0500 – 0600 1 1 cup It is best to avoid foods that are heavily
fortified with folic acid.
0600 – 0700 2
Vitamin B12:  Fish,
0700 – 0800 3
Poultry,
0800 – 0900 4
Meat,
0900 – 1000 5
Eggs, or
1000 – 1100 6
Dairy
1100 – 1200 7
Vitamin B6:  Fortified cereals,
1200 – 1300 8
Beans,
1300 – 1400 9
Poultry,
1400 – 1500 10
Fish, and
1500 – 1600 11
some vegetables and
1600 – 1700 12
fruits, especially dark
1700 – 1800 13 leafy greens, papayas,
1800 – 1900 14 oranges, and
cantaloupe.
1900 – 2000 15
2000 – 2100 16

4. Exercise keeps the brain from

3. Don’t forget your B vitamins shrinking as we age.

14 lifestyle choices to slow aging Page 5 of 7


5. Keep your brain active
i. mental dexterity such as Quizzes, word
puzzles, foreign language, maths
ii. manual dexterity such as drawing,
painting, and other crafts."
6. Devour delicious anti-aging foods
Mushrooms
Berries
7. Embrace muscle mass
Cardio, weight training, calisthenics,
HIIT
8. Keep your gut happy
i. Most of the immune system lives
beneath the gut lining,
ii. Bone broth
iii. Fermented foods
sauerkraut, kimchi
9. Remember your C and E
14 lifestyle choices to slow aging
Vitamin E: nuts and seeds;
C is abundant in citrus, peppers, kiwi
fruit and more.
10. Remember the virtues of vitamin D
i. Not only do many people spend less
time in the sun as they age, but our
11. Watch the carbs and sugar
12. Don’t forsake the healthy fats
i. benefits, like building healthy
hormones.
ii. So, fill up on avocados, salmon, nuts,
seeds, olives, olive oil, eggs, et cetera.
iii. remember that while they are healthy,
they are also caloric.
13. Spend time with the trees
i. does wonders for the brain and spirit.
ii. forest environments promote lower
concentrations of cortisol, lower pulse
rate, lower blood pressure, greater
parasympathetic nerve activity, and lower
sympathetic nerve activity than does
spending time in urban areas.
14. Feed your hormones with happy
thoughts
i. Think happy thoughts.
Page 6 of 7
ii. Calment - olive oil, port wine and two
pounds of chocolate every week
iii. "That's why they call me Calment." -
So remember that when all else fails,
keep calm and carry on.

14 lifestyle choices to slow aging Page 7 of 7