Exercise more
Many of the depressing changes once attributed to chronological aging — such as fat gain, loss of muscle, and poor posture — are now believed to be due to plain old inactivity. For example, a Fels Longitudinal Study — which investigated aging, body composition and lifestyle — found that women who do vigorous physical activity such as running, cycling or swimming several times a week weigh up to 11.8kg (26lb) less than sedentary women, and have significantly less body fat. If you are more concerned about your heart health than your dress size, though, then doing less intense activities such as walking will help to protect your vital organ. Maintaining as active a lifestyle as you can is good advice for anyone trying to hold back the years.
Eat oily fish
Oily fish such as salmon, mackerel, herring and tuna are the best source of omega-3 essential fatty acids, which have been found to protect against cardiovascular disease (particularly in combination with statins), type II diabetes and rheumatoid arthritis. Also, Omega-3 is believed to help the skin stay elastic and hydrated, which means wrinkles are less likely to appear — and which is why salmon is the base of the famous anti-aging Perricone Plan. But the benefits of omega-3 aren’t just skin deep! Research by Rush University in Chicago in 2005 found that eating oily fish can slow the mental decline associated with aging. The results showed that eating oily fish at least once a week can slow the rate of cognitive decline by 10 to 13 per cent per year.
Increase your intake of antioxidants
As we age, levels of harmful free radical levels rise, while the body’s production of antioxidants — the compounds which can ‘mop up’ free radicals — declines. According to studies at the Human Nutrition Research Centre on Aging at Tufts University in Boston, antioxidant-rich foods may slow aging processes in the body and brain. Researchers found that foods such as blueberries and spinach could increase the antioxidant power of human blood by 10 to 25 per cent — so try eating more of these. The antioxidant vitamins A, C and E play a major role in protecting the body against free radicals, so aim not only to get your five-a-day, but also ensure that you take in a wide variety of fruit and veg, especially those of strong color. Vitamin A in particular helps to keep the skin strong and healthy, which we get in our diet from foods rich in beta-carotene. Carrots are the obvious choice — but sweet potato, swede, pumpkin and melon are also good sources.
Have more sex
It’s official: getting active between the sheets can help keep you youthful. Sex enhances emotional intimacy, relaxes us, decreases stress, and makes us feel great. A study conducted by Psychology Today magazine found that the more active and satisfying a person’s sex life is, the fitter and healthier they tend to be. For example, athletes who were still competing in sport in their sixties had sex lives comparable to those 20 years younger. And it wasn’t just big talk — the researchers interviewed their spouses for verification! Also, in his book Real Age, Michael Roizen reported that women who are unsatisfied with the quality or quantity of their sexual relationships have a life expectancy half a year less than is average for their age, while women who are satisfied with both the quality and quantity have a life expectancy one and a half years longer than average. For men, having fewer than five orgasms a year shortens life expectancy by two and a half years, while a man having more than 300 orgasms a year will add three years to his life expectancy.
Eat less
You probably won’t be overjoyed to hear this, but recent research found that reducing calorie intake has a remarkable effect on the risk of developing diseases and conditions associated with aging — including diabetes, clogged arteries, heart attacks and strokes — and can also prolong your life! The study at Washington University School of Medicine in St. Louis put 25 volunteers aged 41 to 65 on a daily intake of between 1400 and 2000 calories for over six years. Heart function, blood pressure and inflammatory markers were compared against 25 control subjects, who had a calorie intake of between 2000 to 3000 calories — which is typical of the normal Western diet. Heart muscle elasticity, blood pressure and inflammatory markers (including cancer-related ones) were all significantly healthier in the low-calorie group. But don’t think you can get away with a meal replacement drink, as the diet, though low in calories, was highly nutritious — rich in olive oil, vegetables, whole grains, fish and fruit.
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