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"Two-thirds of the problems associated with aging are
attributable to
lifestyle - something that is within your control"
The John Hopkins Prescription for Longevity
1
Get Moving
The most potent antidote to aging: Exercise. Physical excercise
slows the
erosion of muscle strength . . .maintains better cardiovascular
function . .
. limits the risk of developing diabetes . . . and increases
bone mass. An
effective exercise routine should include endurance training
(such as
walking, running or cycling) as well as two or three strength
training
sessions a week using light weights.
2
Donıt smoke
Itıs never too late to quit. Five years after stopping, ex-smokers
have
about the same risk of developing heart disease as someone
who has 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.
Eating at least
five servings of fruits and vegetables a day and switching
to a low-fat diet
will reduce total cholesterol and reduce blood pressure.
4
Use supplements wisely
While a sound diet theoretically provides the vitamins and
minerals you
need, older adults may end up deficient in vitamins B6, 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
Older adults are prone to dehydration. Drink 6 to 8 glasses
of clear fluids
daily.
6
Avoid excessive exposure to the sun
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 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.
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 , 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 donıt
drink, donıt
start.
10
Cultivate satisfying relationships
Studies show that postive social interaction, including sexual
activity for
those who desire it, lowers the level 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
womanıs risk of
osteoporosis. 2) Drug therapy can be considered for high blood
pressure and
high cholesterol. 3) Many older adults should take low-dose
aspirin to
decrease the risk of heart disease and possibly colorectal
cancer.
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