The John Hopkins Medical Prescription for Longevity
A Practical Anti-Aging Plan
You could not have chosen a better time to be an adolescent. The prospects for longer life are better than ever. Life expectancy in the Untied States has increased dramatically from the age 47 in 1900 to age 80 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 othertwo-thirds are attributable to lifestyle choices, something that is 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 is 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, power walking, jogging, running, swimming, 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. However, it is 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 provide all the vitamins, you need. Select young individuals and older adults may need to supplement. Please check with your doctor and only take those prescripted or suggested.
5. Drink enough water. Virtually all-chemical processes in the body take place in water or use it as part of the reaction. Children, adolescents, and older adults are prone to dehydration, especially in warm weather. Drink 64 ounces (about 6 to 8 glasses) of water daily. Our brains need to be hydrated (water) approximately every twenty minutes that we are awake.
6. Avoid excessive exposure to the sun. All skin and eyes are vulnerable to sun damage because protective pigment diminishes over time. Sunburns of today may lead to skin cancers of tomorrow. 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 stretching, walking, exercising, deep breathing, laughter, meditation, yoga, and massage and set aside time to practice them.
8. Challenge your mind! Short-term memory and reaction time do decline over time from lack of use and with age. However, it is very possible to learn new skills and maintain old ones. Three key factors predict strong mental function: 1) regular physical exercise or activities, 2) strong social support, and 3) belief in you ability.
9. Limit alcohol consumption. As an adolescent, it is illegal for anyone to give, or purchase alcohol for a minor. Please do yourself and your children a favor, remain drug and alcohol free. As an adult 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 lowers the level of stress hormones in the blood, helps preserve cognitive function and prevents depression.
11. Consider preventive medicine. A good line of communication with you and your physician are needed, your health and life may depend upon it. Speak openly and question information, medications, or procedures that are recommend to you. For example, certain medications 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 are not enough, medication therapy should be considered for high blood pressure and high cholesterol. 3) Many older adults and select younger individuals should take a low-dose aspirin to decrease the risk of heart disease and possibly colorectal cancer.
“Friendship is not only sharing similar interests with someone but also liking that person for who he or she is. We all share personality traits and hobbies with our friends, but no two of us are exactly the same. We all are unique, special in our own way.”
A Practical Anti-Aging Plan
You could not have chosen a better time to be an adolescent. The prospects for longer life are better than ever. Life expectancy in the Untied States has increased dramatically from the age 47 in 1900 to age 80 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 othertwo-thirds are attributable to lifestyle choices, something that is 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 is 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, power walking, jogging, running, swimming, 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. However, it is 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 provide all the vitamins, you need. Select young individuals and older adults may need to supplement. Please check with your doctor and only take those prescripted or suggested.
5. Drink enough water. Virtually all-chemical processes in the body take place in water or use it as part of the reaction. Children, adolescents, and older adults are prone to dehydration, especially in warm weather. Drink 64 ounces (about 6 to 8 glasses) of water daily. Our brains need to be hydrated (water) approximately every twenty minutes that we are awake.
6. Avoid excessive exposure to the sun. All skin and eyes are vulnerable to sun damage because protective pigment diminishes over time. Sunburns of today may lead to skin cancers of tomorrow. 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 stretching, walking, exercising, deep breathing, laughter, meditation, yoga, and massage and set aside time to practice them.
8. Challenge your mind! Short-term memory and reaction time do decline over time from lack of use and with age. However, it is very possible to learn new skills and maintain old ones. Three key factors predict strong mental function: 1) regular physical exercise or activities, 2) strong social support, and 3) belief in you ability.
9. Limit alcohol consumption. As an adolescent, it is illegal for anyone to give, or purchase alcohol for a minor. Please do yourself and your children a favor, remain drug and alcohol free. As an adult 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 lowers the level of stress hormones in the blood, helps preserve cognitive function and prevents depression.
11. Consider preventive medicine. A good line of communication with you and your physician are needed, your health and life may depend upon it. Speak openly and question information, medications, or procedures that are recommend to you. For example, certain medications 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 are not enough, medication therapy should be considered for high blood pressure and high cholesterol. 3) Many older adults and select younger individuals should take a low-dose aspirin to decrease the risk of heart disease and possibly colorectal cancer.
“Friendship is not only sharing similar interests with someone but also liking that person for who he or she is. We all share personality traits and hobbies with our friends, but no two of us are exactly the same. We all are unique, special in our own way.”