Breakthroughs in Anti-Aging

The fountain of youth may not be a reality—yet!—but new research is pointing the way for us to live longer and stay healthier. With a few simple lifestyle changes, you can feel and look better now and influence how you age years into the future.

Outsmart your genes

Your body may be older or younger than your biological age. Part of it is genes. Scientists have identified several "longevity-enabling" genes that reduce the risk of age-related illnesses such as heart attack, stroke, and dementia.

Behavior is even more important. Experts say longevity is 30 percent genetics and 70 percent lifestyle. Exercising, eating well, not smoking, avoiding environmental toxins, and maintaining a stable emotional state all impact lifespan. Under­standing the benefits and risks of your own lifestyle choices can help you beat the odds.

Reduce pounds to add years

Study after study confirms that extra weight, especially around the belly, cuts years off your life. Obesity contributes to many chronic conditions, including heart disease and type 2 diabetes. Insulin resistance, a symptom of diabetes, accelerates the aging process. To a large extent, today's anti-aging research is focusing on the link between caloric restriction and longevity. Even a modest weight gain shortens lifespan. The Nurses' Health Study, which followed 116,000 women for 24 years, found that gaining as little as 10 pounds could increase the risk of death by 15 percent.

Exercise to stay young

Long-term studies have shown that being active cuts the risk of premature death by about 50 percent.

Aerobic exercise improves immune function and lowers blood pressure. Exercise reduces inflammation, insulin sensitivity, and cholesterol levels. It also prevents muscle loss, one of the debilitating conditions of age.

Exercise improves mental conditioning. A recent study at the University of Illinois showed that aerobic exercise increases brain function in older adults, possibly by stimulating the growth of new brain cells. Studies also have found that exercise triggers endorphins (the body’s natural opiates), enhancing joy in life and counteracting depression.

Start anytime. Research at New York's Weill Cornell Medical College found that even when people 65 or over increased their physical activity, they still reaped benefits for years afterward.

Eat for health

Nature's bounty is perfectly formulated to keep us healthy and resilient. An anti-aging diet is rich in foods that are "alive," rather than packaged or processed. Some examples:

• Antioxidants. Certain vitamins and nutrients can act as antioxidants to counteract age-related damage to the heart, arteries, or other tissues. Broccoli and other cruciferous vegetables, such as cabbage, cauliflower, and Brussels sprouts, help prevent cancer and ward off heart disease. So do the chemicals in blueberries, raspberries, blackberries, and pomegranates. (Studies at the Tufts University Human Nutrition Research Center on Aging indicate that blueberries also delay age-related loss of cognitive function.) Other foods containing potent antioxidants include tomatoes, strawberries, garlic, spinach, and carrots. Yet another powerful antioxidant, known as EGCG, is found in green tea.
• Healthy fats. Studies have suggested that foods with omega-3 fatty acids can reduce the risk of heart attack as well as help prevent dementia. At the very least, omega-3 fatty acids, sometimes called "brain food," reduce memory problems typical of aging. Get these healthful oils into your diet by eating fish such as wild salmon, black cod, and sardines. Omega-3 also can be found in fortified eggs.
• A daily drink. Research already has established that the polyphenols in red wine are beneficial for heart health. But you may have another reason to drink a glass of red wine a day: Resveratrol, a compound found in red wine, has been shown to promote long life in lab mice and help them avoid the problems of being overweight.

Reduce stress

There's new evidence that stress can shorten the lifespan of your cells. Constant tension increases the strain on the heart and blood vessels, lowers the response of the immune system, and keeps blood sugar high, increasing the risk of type 2 diabetes. Cortisol, the adrenal hormone involved in stress responses, creates memory loss in the short run and brain atrophy in the long run.

To neutralize stress, try relaxation techniques, meditation, or regular time-outs during which you practice deep breathing. Plan activities that are fun and make you laugh. Talk out your problems with someone you trust. And get a good night’s sleep. Regular exercise is a natural tranquilizer.

Make connections

Research has shown that those who remain flexible, curious, and open to new experiences age better than those who don't. Challenging our own assumptions—which, just like our joints, tend to stiffen with age—is good for us. Embrace the new, whether that means new technology, "youthful" music, or an unfamiliar point of view.

People who are connected to those around them—through marriage, a circle of friends, a spiritual community, or other networks—tend to have longer lifespans than those without strong social ties. Stay vibrant and engaged throughout life, and you will feel younger forever!