You could not pick a better time to be reaching your middle or later years. The prospects for longer life are better than ever. Life expectancy in the United States has increased dramatically from age 47 in 1900 to age 76 today. Where centenarians were once a rarity, there are an estimated 100,000 worldwide today.

We know from extensive research that genes account for only about a third of the problems associated with aging. The other two-thirds are attributable to lifestyle choices - something that's well within your control. When you take the right steps, many of the illnesses of age (including arthritis, diabetes, heart disease, cancer, and osteoporosis) can often be prevented until very late in life.

1. Get moving.

HEALTH AFTER 50 board members are unanimous about your single most potent antidote to aging: Exercise. It's free and anyone can do it. Physical exercise slows the erosion of muscle strength...maintains better cardiovascular and respiratory function... limits the risk of developing diabetes...and increases bone mass which helps prevent osteoporosis. Exercise also facilitates digestion, promotes efficient bowel function, reduces insomnia and prevents depression. An effective exercise routine should include endurance training (such as walking, jogging or cycling) as well as two or three strength training sessions a week using light weights. (1 to 12 pounds)

2. Don't smoke!

A pack-a-day smoker is four times more likely to develop congestive heart failure than a non-smoker. But it's never too late to quit. Five years after stopping, ex-smokers have about the same risk of developing heart disease as someone who never smoked. Quitting also lowers the risk of stroke, cancer and emphysema.

3. Follow a healthy diet.

A diet rich in fruits and vegetables cuts in half the risk of colorectal cancer and reduces the risk of heart disease and diabetes. It also decreases problems like diverticulosis and constipation. Eat at least five servings of fruits and vegetables a day. Switching to a low-fat diet can reduce total cholesterol and produce small but significant declines in blood pressure. Reduce fat to 30% or less of total calories and keep daily cholesterol intake under 300 mg.

4. Use supplements wisely.

While a sound diet can theoretically provide all the vitamins and minerals you need, older adults may end up deficient in vitamins B6 and B12, folic acid, vitamin D and calcium. A standard multivitamin fills most of these gaps but women especially should also take a calcium supplement to meet the daily need (1,500 mg). Vitamin E supplements may help limit the harmful effects of oxygen free-radicals associated with aging.

5. Drink enough water.

Virtually all chemical processes in the body take place in water or use it as part of the reaction. Older adults are prone to dehydration, especially in warm weather. Drink 64 ounces (about 6 to 8 glasses) of clear fluids daily. 

6. Avoid excessive exposure to the sun.

Aging skin and eyes are vulnerable to sun damage because protective pigment diminishes over time. Although a small amount of sunlight is needed to produce vitamin D, too much sun exposure increases the risk of skin cancer. In addition, most wrinkles, discoloration and texture changes are directly related to sunlight.

7. Reduce stress.

Studies show that stress and anxiety impair the immune system and make us more susceptible to illness. Choose among such stress-reducing techniques as meditation, yoga and exercise and set aside time to practice them.. 

8. Challenge your mind.

Short-term memory and reaction time do decline over time. But it's still very possible to learn new skills and maintain old ones. Three key factors predict strong mental function: regular physical activity, strong social support and belief in your ability. 

9. Limit alcohol consumption

One glass of wine or spirits daily is acceptable and may even provide some cardiovascular benefit. But the older you are, the more cautious you should be. Alcohol metabolism slows with age, so the effects are more pronounced in older adults. If you don't drink, don't start.

10. Cultivate satisfying relationships.

Studies show that positive social interaction, including sexual activity for those who desire it, lowers the levels of stress hormones in the blood, helps  preserve cognitive function and prevents depression. 

11. Consider preventive medicine.

Certain drugs can help prevent at least three common medical problems. 

1) Hormone replacement therapy can reduce a postmenopausal woman's risk of osteoporosis and possibly Alzheimer's and heart disease. 

2) When lifestyle changes aren't enough, drug therapy may be considered for high blood pressure and high cholesterol (usually statins). 

3) many older adults should take low-dose aspirin to decrease the risk of heart disease and possibly colorectal cancer. #

The Johns Hopkins
Prescription for Longevity