| Follow these 12 steps to avoid disease and needless aging and live as young as you can be! |
Protect Your Heart
Heart disease is the number one killer of men in the United States. Nothing ages you faster than mistreating your heart. Gain more control over your cardiovascular health by not smoking, eating a diet low in saturated fat and sugar, and working out regularly. For extra heart protection, follow the following three steps.
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Faithfully include fish in your meals each week. In one study, men who ate the most servings of fish each week had the lowest average heart rates, while men who never ate fish had the highest heart rates. Increased heart rate is a risk factor for cardiac arrest. Choose fish such as salmon and tuna, which are high in omega-3 fatty acids, nutrients that are most beneficial to your heart. At the very least, seek out omega-3 supplements, especially if heart disease runs in your family. |
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Stay active during your down time. A recent study revealed that people who often engage in leisure time physical activities, such as taking a bike ride or brisk walk, have a lower risk of heart disease compared to people who pass their free time less actively. Two hours per week of leisure time activities decreased heart disease risk by as much as 61 percent. It just goes to show that playing like a kid can keep you young. |
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Meet your daily requirements of magnesium. Research suggests that men who get the adequate magnesium intake from their diets have a lower risk of heart disease. Men should get at least 333 mg of magnesium each day. Reach this goal with this menu: a cup of oatmeal (55 mg) for breakfast; a half cup of soy beans (80 mg) with lunch; an ounce of cashews for a snack (80 mg), and a 4-ounce salmon steak (60 mg) and a half cup of spinach (60 mg) for dinner. |
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Protect Against Cancer
Cancer is the second leading cause of death in the U.S. and men are more likely than women to develop some type of cancer during their lifetime. Prevention strategies and early detection are the keys to beating cancer. Create a personal protection program that includes proper diet and exercise to strengthen your immune system, avoidance of common carcinogens, and regular health screenings.
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Eat selenium-rich and lycopene-rich foods to protect against prostate cancer. According to research, men who consume diets that containe high amounts of the antioxidants selenium or lycopene may reduce their risk of prostate cancer. Brazil nuts are one of the best sources of selenium, but this trace mineral is also found in turkey, oysters, and enriched bran flakes. Eat red watermelon, guava fruit, and tomatoes for your daily supply of the carotenoid lycopene. |
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Supplement your diet with vitamin E to help ward off certain cancers. Studies show that the risk of developing cancer of either the stomach or the esophagus was reduced in individuals taking vitamin E supplements in the form of alpha-tocopherol. In addition, a review of the dietary habits of almost one million U.S. adults showed that regular intake of vitamin E reduced the risk of bladder cancer death. The RealAge Optimum of vitamin E is 400 IU. |
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Double your fiber intake. A recent study revealed that doubling fiber intake among people who consume little fiber may reduce colon cancer risk by as much as 40 percent. Aim for at least 25 grams of fiber per day. Achieve this goal by eating a cup of whole-grain cereal (5 grams) topped with a half cup of raspberries (4 grams) for breakfast; having a pear (4 grams) with your lunch; eating two slices of whole-grain toast for a snack (4 grams), and having a half cup of black beans with your dinner (8 grams). |
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Protect Your Skin
As your largest organ, the skin protects your entire
body and all the systems within it. It's extremely important to take steps to protect it from environmental
factors such as sun exposure. The sun's ultraviolet rays not only age your skin by destroying elastin and
promoting wrinkles, but also damage the chromosomes in your skin cells. This damage can lead to skin
disorders and cancers that may be life-threatening. Take these steps to protect your skin and learn more about preventing skin conditions related to aging and sun exposure.
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Schedule golf games and other outdoor activities in the early morning or late afternoon. Avoid spending too much time in the sun during peak hours (11 a.m. to 2 p.m.) and steer clear of tanning beds, which emit harmful UVA rays. Also, cover up with a hat, sleeves, and shades whenever you spend an extended period of time outdoors. Even in warm weather, you' stay cooler and more comfortable if your skin is shaded with light-colored, breathable fabrics. |
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Perform routine self-examinations for skin cancer. Look for changes in the color, size, or shape of moles. A mole that looks irregular, has variable colors, or is larger than a quarter of an inch in diameter should be examined by a doctor. Regular screenings are an important part of skin disease prevention. |
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Eat carotenoid-rich foods. Save your skin from sun damage and wrinkles by eating carotenoid-rich foods such as cantaloupe, apricots, carrots, sweet potatoes, spinach, and other fruits and vegetables that have deep green, yellow, orange, and red hues. A recent study revealed that high intakes of vegetables correlated to less skin damage from sun exposure. Other skin-friendly foods in the study included olive oil, fish, and legumes such as nuts and beans. |
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Protect Your Mind/Spirit
Chronic stress can rob you of both your health and your happiness. By hindering your immune system response, it makes you more susceptible to infection and disease and may lead to other health conditions. Stress also causes spikes in blood pressure, which could cause premature aging of the cardiovascular system. To neutralize these damaging effects, try to identify what stresses you and then develop strategies such as steps 10-12 to help you cope with these situations.
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Leave job stress at the office. A recent study suggests work stress may be even more detrimental to your personal relationships than work exhaustion. Close personal relationships help keep you young and healthy. Before you walk through the door, take a few minutes to employ a stress reduction technique, such as deep breathing or mindful meditation. Also, take the scenic route home from work. Early research suggests that viewing natural scenery helps reduce tension. |
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Make meaningful life goals. Determine a few goals to make your life feel more meaningful and devise ways to achieve them. This can help boost your psychological well-being, which in turn may boost your natural immunity. In one study, women who had suffered a loss but then reprioritized their goals to emphasize strengthening relationships, achieving personal growth, and making meaning in their lives experienced improvements in certain immune system functions. |
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Slip some humor-packed pastimes into your weekly schedule. Whether you watch a funny movie, attend a comedy show, or just share good times with people you care about, be sure to set aside some time for age-reducing belly laughs. Research has credited laughter with not only the power to reduce stress levels, but also the ability to relieve pain, improve immunity, and reduce blood pressure. |
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BONUS Step: Actively patrol your health and see your doctor(s) on a regular basis. Make the most of the time with your doctor and avoid misdiagnoses by being prepared and informed when you go to an appointment. Write down any symptoms you are experiencing. Even if they seem minor, take notes on chronic conditions, track the occurrence of any unusual pain and its duration, and keep a list of daily foods, as well as medicines, herbs, vitamins, and supplements, that you take regularly. Also, include information about your regular activities. Bring this information with you and discuss it with your doctor. |
Follow these steps, and live life to the youngest!
Reviewed by RealAge staff: August 2005
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