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Introduction
• 101 Tips of Anti-Aging Wisdom to Living to a Fit, Vital and Robust Age
101
• Choose color
• Therapeutic tomatoes
• Go fish
• Broccoli for Prez Bush and the rest of us
• “Mares eat oats” and so should we
• Yummie yogurt
• Hail the exotic guava!
• Calming power of chile pepper
• Whey to go!
• Pizza fights cancer
• Beware the poisonous fat
• Eat smarter, feel better, and look better
• Chocolate fantasia
Lifestyle Basics
• Stay slim
• Avoid trauma
• Snub out the cigs
• Multivitamin, multimineral supplementation
• Antioxidants
• An aspirin a day keeps death away
• Say No to Alzheimers with NSAIDs
• Water quality
• The brain is a muscle
• Moderate, responsible drinking
• Wear sunscreen
• Cut Your Cellphone Use
• Laugh through life
• Live life at a leisurely pace
• Maintain social connections
• Banish stress
• Get a good night of sleep every night
• Be selfish
Cardiovascular Disease
Alzheimer's Disease
Cancers
• Whey (see “Food Facts” #6) protein may help protect the body from
prostate cancer
• Finasteride, a testosterone-lowering drug, lowered prostate cancer risk
by 25%
• A human trial of a new experimental vaccine a type of gene therapy
for prostate cancer
• Too much zinc may be increasing their risk of developing prostate
cancer
• Lifetime risk of female cancers
• Women with high levels of plasma cysteine, were 56% less likely to
develop breast cancer
• Extra intake of the trace element selenium
• Soy-based isoflavones and lignans, reduced the risk of endometrial
cancer
• Minimize consumption of alcohol, avoid salad dressings, margarines,
and other foods high in soybean oil
Innovative Nutritional Discoveries Relating to Cancer Prevention &
Treatment
Cerebrovascular Incidents
Diabetes
• Be more sensitive
• Eat smart
• Take your multivitamin
• Jokesters welcome
Longevity has tremendous payoffs not only for each of us as individuals, but
collectively as a society. Kevin Murphy and Robert Topel of the University of
Chicago Business School used a value per-life of $5 million (extrapolated
from accident payouts by insurers) to calculate what the six years' gain in
average life expectancy during 1970-1990 alone were worth across the total
U.S. population. Their calculations produced the astounding discovery that
the change in life expectancy over the twenty-year period was worth a
whopping $57 trillion in 1992 dollars. Converted into a yearly valuation, the
Murphy and Topel study assigns a $2.4 trillion a year value on longevity for
the U.S. alone.
Focusing in on the potential financial gain if the leading causes of death were
to be eradicated, Murphy and Topel estimate that eliminating deaths from
heart disease would generate an economic value of $48 trillion, curing
cancer would be worth $47 trillion. All totalled, Murphy and Topel argue that
reducing the death rate from either heart disease or cancer by 20% would be
worth around $10 trillion to Americans -- more than one year's U.S. Gross
Domestic Product.
With all that long and vital lives can offer us both personally and as a society,
anti-aging medicine has accelerated the pace of advancements in health
promotion and prevention, and is the most important new model for health
care for this new millennium. By implementing a proactive health program
embracing elements of anti-aging preventive medical care for yourself, you
increase your ability to live a long and robust lifespan in which you will spend
quality and abundant time with your family and its future generations. In this
article, we share with you 101 tips in hopes of helping you reach your 101st
birthday and celebrate it with style. Bon santé!
KNOWLEDGE IS POWER
Today, each American spend[s] more on health care than anyone else in the
world. And yet, we aren't much healthier as a people. Consider investing in
your fitness instead of in pharmaceuticals. ["Health Bulletin," Men's Health,
May 2003, p. 46.] Those "in the know," have known this and are applying the
principles to themselves to live longer and more healthful lives:
The results of this study suggest that people who are over 40 can
benefit from regular moderate exercise and vitamin E to protect …
their aging bodies." ["Researcher finds vitamins, exercise may slow
harmful effects of aging," Breakthrough Digest, July 30, 2003].
The longer you live, the better your chances are for living even longer.
“Bridge the gap to Immortality” by taking good care of your physical and
mental self, you will be around to avail yourself of the latest biotechnological
advancements to further optimize your life and achieve that triple-digit
lifespan.
Engage in early detection and regular screenings, offering the very first
opportunities to identify, prevent, and intervene effectively in disease. The
alternative?: Costly healthcare for the aging population which will bankrupt
the nation’s public and private healthcare programs:
Disease : Cost for care per person per day
Alzheimer’s Disease : over $100
Stroke : $ 37
Parkinson’s Disease : $10-$25
Osteoporosis : over $14
Cancers (various types) : $5 to $10
If you do opt for hormone replacement therapy, make sure your doctor
employs only natural, bio-identical hormones (BHRT). BHRTs have the same
chemical structure as their counterparts that occur naturally in the human
body. BHRT hormones are therefore able to fully replicate the original
functions with little or no adverse side effect profile. Make sure your doctor
first tests for your baseline levels, explains to you safe target increases to
achieve youthful levels, and monitors you every 3-6 months. An anti-aging
physician, certified by the American Board of Anti-Aging Medicine or health
practitioner credentialed by the American Board of Anti-Aging Health
Practitioners, can serve as your partner in achieving optimal fitness and
health. Locate one in your area by requesting a personalized physician
referral from the American Academy of Anti-Aging Medicine (A4M). Call 773-
528-4333 or send email to a4m@worldhealth.net.
We are firm believers that knowledge is power, and that all consumers
should have access to the latest science presented in a manner that non-
scientists can understand. To that end, A4M makes available on the web its
award-winning magazine content featuring original scholarly articles, as well
as Academy White Papers and Official Statements. Available at no charge
and accessible at The A4M’s Special Information Center, www.a4minfo.net.
The Nurses’ Health Study, a 20+ year-long study of over 80,000 women
between the ages of 34 and 59, found that sedentary women who began to
engage in heavy gardening or heavy housework became the least likely to
die a premature death.
Become a Brainiac
Studying brain scans of men and women age 55+, University of Illinois
researchers have found that men who regularly worked out lost significantly
less brain tissue as they aged than men who exercised rarely or not at all.
Study author Dr. Arthur Kramer remarked that “this is proof that working out
can keep your memory strong and prevent the loss of cognitive function as
you get older.
Sweat it out
Susman E., “Sweating might be good for the mind,” UPI Science News, Aug.
18, 2003.
Excessive fluid intake during exercise can be dangerous, and potentially fatal. University of
South Africa researchers warn that consuming a lot of water during exercise can cause a
condition called hyponatremic encephalopathy, where a lack of salt in the blood causes the brain
to swell. To-date, 250 cases of this condition have been reported and at least 7 people killed
including a 28-year old woman runner in the 2002 Boston Marathon. To quench thirst, limit
water intake to 400-800 ml (14-28 fluid ounces) per hour of physical activity.
British Medical Journal 2003;327:113-114.
A Norwegian study of 227,000 people found that men who were under- or over-weight as
teenagers have a greater chance of dying during adulthood than their ideally-weighted peers.
Exercise can help you stave off a premature death due to your weight woes, the researchers
finding that working out for just 1/2 hour a day can increase your chances of reaching age 90 by
up to 31%.
Man's best friend can be your personal fitness trainer. Requiring frequent walks but sharing
unconditional love with its owner, a dog (well matched for your lifestyle and personality) will be
bring much joy while helping you shed pounds.
Klatz, Ten Weeks to a Younger You, 1999.
Make no mistake or excuses, muscle pain and discomfort are no longer acceptable excuses to
avoid regular exercise. After working out, try taking Alka-Seltzer, which contains sodium
bicarbonate and aspirin. The sodium bicarb inactivates the lactic acid produced by muscles
during exertion, while the aspirin helps ease the pain while kidneys flush the toxins. [Not
recommended for those allergic to ingredients of Alka-Seltzer, or to those with kidney or liver
problems.]
17. Caffeine
Researchers at the Australian Institute of Sport found that athletes who consumed a small intake
of caffeine before exercise could continue for up to 30 minutes longer than those who had not
consumed it. The caffeine also enabled the athletes to increase the amount of weight lost during
physical activity. It also produced a 3.5% increase in exercise capacity.
The team suggests that substances in caffeine trigger muscles to use fat to fuel exercise instead of
using the usual stores of carbohydrates. Other studies have found that caffeine taken during
exercise can delay the onset of fatigue by up to 60%. (Intakes tested have typically been modest,
ie 6-8 ounces of cola or coffee.)
'Caffeine boosts athletes' stamina' Nutraingredients.com, Aug. 5, 2003
If you are one of the millions with a desk job, be sure to get out of your chair once an hour for 5-
10 minutes to do some standing stretches. Gently stretch your shoulders, arms, neck, back, sides,
chest, and calves. This can improve circulation and relieve neck and back stiffness. Done
regularly, this also can improve your motivation to do some serious aerobic exercise after your
workday ends.
Shea M, 'Better Fitness' Parade magazine, July 2, 2000, p. 7.
Researchers from the University of California/San Diego School of Medicine found that early-
morning light raised levels of luteinizing hormone (LH) by 70%. LH is involved in the
production of testosterone, a hormone which can help men to build muscle, cut fat, and raise
mood.
Men need estrogen, typically known as the women's hormone, but men need to avoid "estrogen
dominance," which can cause weight gain, fat accumulation, and fatigue. Achieve a balanced
ratio of testosterone to estrogen to di-hydrotestosterone.
Estrogen-clearing exercises:
Exercise 15 minutes or more per day with resistance training. Work out with little or no rest
between sets, employing sufficient repetitions to get a training effect for your heart and lungs.
Don't forget to consume protease enzymes to help you absorb the protein you ingest. These
enzymes are available by consuming plentiful quantities of raw vegetables and fruits.
Sports performance supplements such as DIM., Indol-3 Carbinol, Chrysin, Calcium D-Glucarate
are designed to clear excess estrogens from male bodies.
Benign prostate hyperplasia (BPH), or enlargement of the prostate, is common in aging men. Its
most bothersome manifestation is having increased nighttime awakenings to go to the bathroom.
Men over the age of 40 should see their doctor to have regular prostate exams and prostate
specific antigen (PSA) screenings. Prostate exercise and massage will help to strengthen the
organ as well.
Tips for Women
FITNESS TIPS JUST FOR WOMEN
The positive effects of moderate exercise on mood and general health in premenopausal women
are well documented. Moderate aerobic exercise, 3 times a week, significantly reduces
premenstrual symptoms.
Moodiness, irritability, anxiety, anger, etc. that onset just before a period can be relieved by
aerobic exercise. As little as 20 minutes a day of an aerobic activity you enjoy can reduce water
retention, boost the brain's production of endorphins neurotransmitters that make us feel good,
and improve appetite.
Research from the University of Pittsburgh (Pennsylvania) link psychological factors such as
anger and anxiety to heart disease, resulting from impaired artery function. As a result, exercise,
which can dilate (open) blood vessels, may be of particular benefit to healthy postmenopausal
women.
A team from Brandeis University (Massachusetts) oversaw a survey of 402 women ages 45 to 75
from across the country, which found the while 64% were aware that while menopause can
trigger osteoporosis, most did not know that natural interventions î º including moderate weight-
training î º can help to control the onset and progression of the disease. It'll also help tone and
firm up your muscles so you can still turn heads while donning that 'little black dress.'
Older women living in neighborhoods in which they have access to facilities like parks, trails, or
shops have considerably higher levels of activity that those who lives outside 20 minutes walking
distance of such locations. Women who lived within close proximity to a department, discount,
or hardware store averaged 6,808 steps a day, versus 5,015 steps who did not live near such
stores.
Senior investigator DR. Andrea Kriska at the University of Pittsburgh Medical Center remarked
that this study has great implications for the health of older women. To heed the advice [relating
to the growing epidemic of inactivity and obesity], Dr Kriska encourages the removal of
environmental barriers preventing [older women] from getting daily exercise.
Lifestyle Tips
"Gee Whiz" Food Facts
Lifestyle Basics
Preventing Disease
Cardiovascular Disease
Alzheimer's Disease
Cancers
80. Whey (see 'Food Facts' #6) protein may help protect the body from prostate cancer
81. Finasteride, a testosterone-lowering drug, lowered prostate cancer risk by 25%
82. A human trial of a new experimental vaccine 'a type of gene therapy' for prostate cancer
83. Too much zinc may be increasing their risk of developing prostate cancer
84. Lifetime risk of female cancers
85. Women with high levels of plasma cysteine, were 56% less likely to develop breast cancer
86. Extra intake of the trace element selenium
87. Soy-based isoflavones and lignans, reduced the risk of endometrial cancer
88. Minimize consumption of alcohol, avoid salad dressings, margarines, and other foods high in
soybean oil
89. Innovative Nutritional Discoveries Relating to Cancer Prevention & Treatment
90. Vitamin C cuts secondhand smoking cancer risk
91. Green tea a potent cancer fighter
92. 'Beans, Beans, Good for the Heart'!
93. Berry good for you
94. Cure-cumin for Cancer?
Cerebrovascular Incidents
Diabetes