PDF Beyond Longevity: How to Take Care of Your Health and Beauty

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To fight belly fat , start by reducing your intake of added sugar, especially in the form of sugar-sweetened beverages. A study published in the journal Circulation found a direct correlation between sweetened beverage consumption and increased visceral fat among middle-aged adults. Resistance training, high-intensity interval exercise, adequate sleep, and a diet low in processed or packaged foods can also help. Follow these rules if you're trying to lose belly fat.

Stepping up the intensity of your walks, runs, or cycling will give you an additional boost.

The greatest loss of bone takes place during the first few years after menopause, which occurs at age 51 on average. To keep your bones as strong as possible, focus on getting 1, mg of calcium a day, most of which you can get from food a cup of calcium-fortified cereal has up to 1, mg, and 8 oz of low-fat plain yogurt contain mg.

50 Ways to Live a Longer, Healthier Life

Also ensure that you're getting IU of vitamin D daily 1, to 2, IU if you're already having bone problems like osteopenia or osteoporosis. Additional research shows that eating an anti-inflammatory diet —which is one high in fruits, vegetables, fish, and whole grains—is associated with less bone-density loss and fewer hip fractures in women. Also important: reducing sodium consumption. Researchers suggest that eating animal protein can raise levels of IGF-1 and insulin in the body, both of which could promote cancer and diabetes.

One of the easiest ways to move toward a plant-based diet: gradually add more meat-free meals to your menu, basing them around beans, lentils, non-GMO soy, nuts, and seeds. Here are 5 vegan dinners with as much protein as chicken breast. Recent research published in PLOS ONE found evidence that significant cognitive decline can occur in women before age Postmenopausal women in their mids showed a reduction in their ability to recall details and events and in how quickly they could perform mental tasks.

But there's a great deal you can do to offset the decline. Stimulating your mind with challenges—such as taking a class or doing crossword puzzles—can help your brain stay healthier as you age. Additionally, a Mediterranean-style diet of fatty fish, vegetables, fruits, and whole grains; socializing; and physical activity may improve cognition. Lack of sleep has been linked to an increased risk of diabetes and obesity and can also drain your mental batteries, making it harder to think clearly. If the standard advice—avoid caffeine after noon, keep your bedroom dark and cool—isn't working, try a gentle form of yoga.

A study published in the journal Menopause found that menopausal women who practiced yoga every day reported better sleep after 12 weeks. If it's still taking you 30 minutes or more to fall asleep or you're up for 30 minutes or more during the night at least three times a week, see a sleep specialist.

Activity increases strength and flexibility and can actually reduce joint pain. Instead, switch to lower-impact exercise, like walking, swimming, cycling, or yoga. And finally, shed weight if you need to. Losing even 10 pounds can take pounds of pressure off your knees, Wright says. While being obese can still put you at risk of major health problems, carrying a little extra weight so your BMI rises to between 23 and The caveat: "You may need to do fewer exercises with very careful form, and rest a little longer after each move, for best results.

Now is also the time to scale back your sweat sessions. To start, stand on one leg for a few seconds, then repeat on the opposite side, several times a day. Too wobbly? Hold on to a chair and work up to letting go. Then, frequently challenge yourself to get on and off the floor without using your hands, says Denzel. A study published in the European Journal of Preventive Cardiology tested seniors' ability to get off the floor and found that the easier it was for them, the lower their risk of mortality over the next 6 years.

Maintaining connections with family, friends, and community can help ensure a long, happy life. In fact, according to a study from Brigham Young University, loneliness is as bad for your health as obesity is. Leading a solitary life may also make you age faster.

When researchers followed men and women in their 70s for 6 years, they found that those who reported loneliness were much more likely to have trouble with simple daily tasks like climbing stairs. Here are 8 friends every woman needs. Vaillant, a professor of psychiatry at Harvard Medical School. The simple way to slash your risk: Aim for 25 to 35 g of fiber a day.

You'll get 16 g in a cup of cooked lentils, 6. Try adding more fiber to your diet with these sneaky tricks. Holick, a professor of medicine, physiology, and biophysics at Boston University Medical Center. That deficit may tip the scale toward illness, since vitamin D helps you maintain bone and cognitive health and lowers your risk of infections, type 2 diabetes, heart attacks, and strokes.

Get your vitamin D level tested, then take a supplement if necessary to 2, IU daily; those who are obese may need even more. Also, enjoy "sensible" sunbathing by exposing your arms and legs without sunscreen at least twice a week for 10 to 20 minutes between the hours of 10 AM and 3 PM.

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MRI studies show that adults who exercise regularly have a larger hippocampus the brain region responsible for memory and learning , which helps keep the mind sharp. What a steady dose! As I said in a toast to my dad last night, no wonder he has lived so long. Thank you Dad, for your beautiful example of generosity. May others seek to emulate you in whatever way, at whatever level, they can.

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The world is so very fortunate to have your Dad and family in our lives! This stewardship is an extraordinary example of his generous spirit and loving heart. Thank him on our behalf for keeping this lovely part of America beautiful. I wish him peace and joy as he transitions into his second century. He is amazing! I know that my work with patients over the years has filled me with gratitude for the privilege of sharing the lives of others in such a deep and personal way and at times, to be helpful to others. I am always pleased to see how some of my patients suffering with depression are able to help themselves by helping others.

I agree that altruism is hard-wired. On some level we know we should want to be altruistic and if we feel unable to do so, it can cause guilt and shame and can contribute to isolation and a resulting loss of social support. Thanks for sharing that! What a beautiful post and essential reminder for us all.

I give my thanks to you, your wonderful father and your entire family for your continued generosity of land, resources, time and knowledge so many people and our planet have and will continue to benefit from. Now if only we can get you guys to Maine to walk the trails with us! That would be heaven. Missing you…. Eileen, such a touching photo of father and daughter. Seal Harbor, Acadia — Maine coastline at its best — has just been enhanced. Speaking for myself, it lifts my spirit, gives me joy.


How to Age Well - Well Guides - The New York Times

As for me: my family taught me by example that every day in every way — we are to give to others, but not expecting anything in return or ever thinking about feeling good that I have done it. It is just the greatest thing a person can do — and it comes naturally — and is a forever part of my life. Yes, my life is a full one. With his gift of nature, your father has given something special for the ages.

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Could there be anything better?? Dear Joan, you are clearly on the path of transcendent love! Thanks for sharing your perspective. I hope you get to enjoy the trails around Little Long Pond someday! Eileen, we applauded your father when we read last week about his very generous gift. How do I give to others?

How does it make me feel? Sometimes being kind is simply listening. Could world peace come about by listening and being kind? Dear Toby, I agree that doing things for others is truly the act of being human. So easy sometimes to give without caring for ourselves in the process. Your father is an inspiration, one who we should all learn from and try to be more like.

Happy Birthday to such a wonderful man! Wonderful gift, wonderful life—truly fulfilled at the century mark! Thanks for all your delightful, thought-provoking blog-essays!