Every day we hear stories on the news of the latest research that shows how our bad habits can DECREASE our lifespan. For example, you’ve probably heard of the report on smoking and how each cigarette can take up to 11 minutes off of your total life span! Obesity, depending on several different factors associated with being overweight, can decrease life span by 3 to 14 years!

According to the Centers for Disease Control, 48 million otherwise healthy Americans are classified as sedentary, putting themselves at risk for premature aging, cardiovascular disease, cancer and diabetes. Also, an estimated 250,000 deaths per year are attributable in part to sedentary lifestyles.

These types of reports are numerous and seem to suggest that as a society, we have adopted a way of life that is potentially decreasing the length of it. What we hear very little about is how to ADD to our life span.

Today the average life expectancy is almost 80 years. A report in the highly respected journal SCIENCE stated that if Americans could eliminate heart disease, cancer, stroke, and diabetes as major causes of death, life expectancy would rise to 99.4 years overnight. Research has demonstrated that if we could eliminate malnutrition, dehydration and stress in the U.S. population, we could decrease the likelihood of dying of these diseases by as much as 66%.

Let’s discuss some ways that have been shown to extend your life span.

Studies show that the major causes of death in our society can be decreased and even eliminated by establishing good habits. Here is a practical approach to eliminating these diseases and the results of doing so.

1. You can help prevent cardiovascular disease by keeping your total cholesterol below 200, your LDL cholesterol below 150, and your HDL cholesterol above 45. Do ½ hour of aerobic exercise 3 to 4 times per week and at least 15 minutes of strength training.

RESULT: a gain of up to 13 years to your potential life span.

2. You can help prevent cancer and cancer related death by adding 4-5 servings of fruit to your daily diet and a yearly visit to your doctor for screening. 90% of cancer is curable if detected early enough.

RESULT: a gain of up to 3 more years to your life.

3. You can prevent strokes by keeping your arteries unclogged and your blood pressure down through proper diet, weight control, and stress reduction. Blood vessels need to be maintained strong and flexible with the assistance of antioxidants and minerals like magnesium. Also, preventing cardiovascular disease by adding whole food nutritional supplements that contain vitamin C, folate, B6 and B12.

RESULT: a gain of up to 2 more years to your life.

4. Prevent adult onset diabetes by maintaining your ideal body weight through exercise and avoiding overly sugary, fatty and starchy foods.

RESULT: a gain of up to 1.4 more years to your life.

5. If you are a smoker, start to limit the amount of cigarettes you consume. If you are faithful, and you allow your body the time to adapt, you will find it easier to limit, if not stop altogether, your body’s craving. Kicking the habit can cut your risk of heart disease by half in just a few years. Your body begins to repair itself the minute you quit smoking!

RESULT: a gain of up to 6.5 more years to your life.

Now that we have acquired some practical approaches to gaining time, we want to be sure that we enjoy the quality of our years.

1. Prevent gastric problems such as ulcers and indigestion by maintaining stress levels and incorporating relaxation techniques such as yoga and meditation. If you suffer from GERD (acid reflux) or indigestion or if you ingest TUMS© as if it was candy, you suffer from improper digestion. Antacids only relieve a temporary symptom but will cause the reflux to worsen. Gastric reflux is caused by food rotting in the stomach due to improper digestion. This rotting food produces gas that then comes up and is labeled GERD. When food is properly digested in the stomach the symptoms will disappear. In essence, proper stomach acidity should be increased, NOT decreased using ANTacids.
   
   
2. Help prevent the onset of osteoarthritis and osteoporosis by maintaining a routine of stretching and strengthening exercises. This will help you to maintain flexibility and proper joint movement which is the key to preventing osteoarthritis. It is important to get an adequate amount of quality calcium in your diet. A nutritional supplement is usually necessary to complete your body’s calcium requirements of 1,000 to 2,000 mg. When looking for a calcium supplement, AVOID calcium carbonate. This form of calcium is poorly absorbed in the body – why pay for something you probably have in your backyard…ROCKS. Find a calcium supplement that contains calcium in the forms of citrate, lactate, chloride or stearate. These forms are better absorbed by the body.
   
   
3. Help prevent senility and mental degeneration by eliminating canned soda. Studies have shown that the acid in soda can leach aluminum from the can and these aluminum molecules can collect in the brain and lead to mental problems like Alzheimer’s. Also, develop a hobby that you thoroughly enjoy; participate in a sport that requires concentration as well as physical exertion - tennis is a great sport for this. If you aren’t an avid reader, start reading; this will increase the efficiency of your brain in its ability to process and in creativity. Ginkgo Biloba has been shown to improve blood flow to the brain which helps strengthen all brain functions, including memory.
   
   
4. Now, for the most visible portion of the body, our skin. How can we promote healthier, younger looking skin? Your nutrition plays a large role! Free radicals are by-products of natural processes in our body, and they cause damage to our cells and have been shown to be the major contributors to aging. There are nutrients that you can get by eating certain foods that will destroy these free radicals before they can damage your cells. These nutrients are called antioxidants. An important group of antioxidants are called bioflavanoids. As a general rule, it is easy to find fruits and vegetables that have bioflavanoids - look for the brightest colored fruits and vegetables! Bioflavanoids are a type of pigment that gives plants their color. Healthy collagen tissue needs these bioflavanoids, because they inhibit the destruction of collagen and support its repair. In short, bioflavanoids help firm up your skin’s matrix. Because they support collagen repair, bioflavanoids have been shown to help problems like: tendonitis, osteoarthritis, rheumatoid arthritis, fibromyalgia and gout.

The American Department of Agriculture has developed a listing that ranks fruits and vegetables according to their content of antioxidants. In order from highest concentration is: prunes, raisins, blueberries, blackberries, kale, strawberries, spinach, raspberries, brussels sprouts and plums. While these are by no means the only fruits and veggies that contain antioxidants, these have been shown to contain some of the highest concentrations.

Another group of nutrients that have been shown to have restorative properties for the skin is Essential Fatty Acids or EFAs. With the combination of EFAs and bioflavanoids, you have the key to vibrant, healthy looking skin.

In dealing with that pesky cellulite, research has shown promise of reduction when you take bioflavanoids along with Ginkgo Biloba and another herb called Gotu Kola. These two herbs can also be found in an herbal lotion that is applied topically and has shown excellent results.

Factors that are important in the appearance of the dreaded facial wrinkles and sagging cheeks are facial muscle tone and blood supply. Research has shown that “15 minutes of laughter each day stimulates blood supply to the face”. Laughter has also been shown to help oxygenate the body, nourish the skin and helps to reduce that “tired look”. Laughter also helps maintain facial muscle tone. “Exercise of the mouth, cheeks and eye muscles in laughter helps lift serotonin levels in the brain, which makes us feel and look happier. Laughter gives an instant face lift.”

Facial exercises help to firm your skin by keeping the facial muscles fit and strong and allowing the connective tissue around them to relax and remain supple. An excellent place to find these facial exercises is in Tessa Thomas’ book 10 Minute Facelift: Lessen the Signs of Ageing the Natural Way.

Experience the Excitement of Health!