Is a long, healthy life just a roll of the genetics dice? While genes do play a part, research suggests that we can extend life span by our choices. In the New England Centenarian Study, led by Thomas Perls, MD, researchers found a variety of environmental, behavioral, and genetic factors that could explain some folks' extraordinary longevity.

"Many of the people in this study were independently functioning in their 90s," says Perls. "We have an idea that the older you get, the sicker you get. But what we're finding is that to get to an advanced age, you have to live the vast majority of your life without disability and in good health." In other words, you have to live well to get old. Here's how.

1. 1. Eat less, live longer. Since the 1930s, dozens of studies have found that reducing calories by 30-50 percent (without reducing vital nutrient intake) can increase life span, as well as reduce the incidence and delay the onset of age-related disease. The latest research suggests that restricting calories in humans retards inflammation and improves markers of heart disease.

2. Practice moderation. A good role model for this sage advice may be Seventh-Day Adventists, who live an average of eight years longer than the rest of us and also have a lower risk of conditions such as hypertension and cancer. The Adventists are genetically varied, so their longevity is likely based on health-related behaviors. "They don't smoke or drink alcohol or coffee," says Perls. "They exercise regularly and tend not to be obese; they're usually vegetarians; they eat nuts and legumes; and they set aside weekends for family and religion, which probably helps with managing stress."

3. Put on a happy face. "Centenarians tend to be laid-back, gregarious, or fun people," says Perls. "They may have a fair amount of stress in their lives, but they handle it better. They don't internalize it; they let it go." Indeed, studies have shown that people with a cheerful outlook live longer than their dour counterparts. "Negative emotions, such as anger and depression, are toxic to health, and a positive outlook improves health," says David Myers, award-winning social psychologist and author of "The Pursuit of Happiness: Who Is Happy -- and Why."

4. Kick back and relax. Stress reduction and a relaxed approach to life are important components of happy -- and therefore longer -- living. "You can't control events that happen to you," says Maoshing Ni, PhD, doctor of Chinese medicine and author of "Secrets of Longevity." "But you can control your reactions to those events, and you can train your body and mind to respond without stress." If you're going into a stressful meeting, or you're having an argument, close your eyes and visualize all areas of your body releasing stress. Inhale, then relax the back of your neck as you exhale and silently say 'calm.'" Do the same thing for your upper back, your lower back, and your extremities. "The whole practice only takes half a minute," says Maoshing.

5. Walk it off. Another factor shared by centenarians? They're not couch potatoes. Okinawans, renowned for their long life and superlative health, exercise and walk regularly, even in their older years. Even moderate activity -- the equivalent of just walking for half an hour a day -- increases life span by a year and a half.

6. Flex your mental muscle. Equally -- if not more -- important are mental muscles. An agile mind seems to be strongly related to longevity. Check out mybraintrainer.com for a strenuous selection of mental games and puzzles.

7. Discover DHEA. While there's no magic bullet that can stop aging, some studies suggest that certain supplements like DHEA can certainly slow its progress. If the body has adequate DHEA, it can manufacture enough estrogen, progesterone and testosterone to keep the body's levels in balance. "DHEA suppresses Cortisol, the age-accelerating hormone," says Vincent Giampapa, MD, author of "The Anti-Aging Solution." "Declining levels of DHEA are also linked to diabetes, obesity, high cholesterol and arthritis," says Giampapa. He recommends taking 15 to 25 mg of DHEA every morning.

8. Slow aging with melatonin. "Melatonin is a potent antioxidant that protects DNA from free-radical change," says Giampapa. "It has now been shown to help release stem cells from the bone marrow to make more muscle and replace skin and other cells. Our melatonin levels start to decline in our 30s, so supplementing is a great antiaging strategy." He recommends taking 1-3 mg of melatonin at bedtime, or 30 minutes beforehand.

9. Try longevity remedies. Supplement with fish oil, glutathione, cordyceps, vitamin C and cat's claw. These may not help you live to be 100, but they'll keep you healthy on the way.

10. Play the odds. "What makes centenarians exceptional is not some kind of rare genetic component that ensures longevity, or a perfect lifestyle, but rather the right combination of factors," says Perls. "Everyone's set of factors is different." How can you tell which factors are most important for you? Start with your family history and then focus your efforts as necessary (e.g., heart disease, diabetes or cancer prevention). "Your body wants to live to 100," says Maoshing. "But we get in our own way with unhealthful lifestyles and eating. All you need to do is simply get out of the way and help your body do what it does best -- live!"

    Source: Better Nutrition. Provided by ProQuest Information and Learning. Powered by YellowBrix.

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