1. SLEEP: Get Your A thru Z’s

Arguably the best thing for your body is a good night’s rest. According to experts, at least eight hours of sleep are recommended, which produces six and a half hours of satisfactory Rapid Eye Movement (REM), considered to be successful deep sleep. Dr. Rose Franco, associate director of the Sleep Disorders Program at the Medical College of Wisconsin, says you use as much energy in REM sleep as being awake and that depriving yourself of this kind of sleep cuts into productivity, effectiveness and even increases injury probability.

Not getting enough sleep also takes years off your life, yet the precise reasons why are still not entirely understood. Researchers at the Sleep and Neuroimaging Lab at the University of California, Berkeley, are discovering that sleep may actually enhance memory, while not getting enough causes often undetected cognitive impairments like mood swings, pre-diabetic symptoms and a significant drop in leptin, a hormone involved in weight-loss and satiety.

“It’s an odd notion that we all think in Western civilization that we have to stay awake to get more done,” says Matthew Walker, director of the study. However, humans are the only mammal that deprives itself of sleep, and as a result our biology reads it as a stress.

“A normal adult shouldn’t be falling asleep at 11 o’clock in the morning, minutes after sitting in a small, uncomfortable airplane seat,” Walker says. “It just shows that people are exhausted.”

2. ATTITUDE: Drink a Full Glass, Not an Empty One

It’s been proven time and time again — people with little stress in their lives live longer. Being optimistic can make simple daily obligations more enjoyable and having a rosy outlook on life promotes a longer life span. Scientists have even found that looking forward to aging can increase your chances more than dreading becoming older. This is certainly evidenced by centenarians who are notorious for positive, light-hearted attitudes.

A 30-year study by the Mayo Clinic shows just how closely connected the brain and body really are. After measuring the relationship between attitude and longevity, the study indicated that risk of early death decreases by half among optimists, while pessimists experience poorer mental and physical health as they get older.

These mental changes manifest themselves as intense stress and anxiety; physically, people with a negative outlook literally break down the walls of their immune system, rendering them more susceptible to sickness and chronic disease. As a result, Franco recommends setting aside “worry time” everyday.

“It’s a good idea to take time out of the day to pause and organize your thoughts, to get yourself feeling in control of the next day,” she says.

Okinawans are one of the best living examples of how stress impacts longevity. Dr. Bradley Willcox, physical-investigator in geriatrics, has been studying Okinawan health and lifestyle for years. Other than a diet of local, home-cooked food, Okinawans have what Willcox likes to call “stress-resistant” personalities. Essentially, they are survivors. They’ve been through famine, poverty and had one of the bloodiest battlegrounds in World War II, erasing one-third of their population.

“Most of these people have a sense of what they call ‘iki gai,’” says Craig Willcox, Bradley’s brother, medical anthropologist and partner in the study. “Iki gai is something that gives their life a sense of meaning, coherence and purpose – something that gets them out of bed in the mornings; something they look forward to doing whether it’s gardening or volunteering. Whatever these people are involved in, it’s meaningful to them. Without that, aging successfully is difficult.”

3. RELATIONSHIPS: Get Connected

Whether you’re happy, sad, angry or excited, having an outlet for your emotions is critically important to longevity. This is precisely where meaningful relationships come in, whether it’s with friends, family or your spouse.

Healthy relationships improve stress levels, lower the risk of heart disease and can even promote healthy sleeping patterns, according to a study conducted at the University of Pittsburgh. Of 2,000 married women that participated, those in happy marriages slept significantly more soundly than those in unhappy marriages.

“All marriages aren’t created equal, and having a high quality marriage may be good for sleep, where as an unhealthy marriage is a potent source of stress,” says Wendy M. Troxel, lead author of the study. “Believe it or not, you could be sleeping with the object of your hostility.”

While we know that stress affects sleeping patterns, eating habits and hormone levels, the theory stands that people in good relationships have more support to deal with their daily stresses. They have someone to listen to them vent, drive them to the doctor when they’re sick and congratulate them on a job well done.

Although Troxel says the jury’s still out on the “chicken or the egg” factor — whether bad marriages lead to poor sleep, or poor sleep contributes to an unhealthy marriage – one thing is certain: healthy relationships are a key component to a long and healthy life.

4. EXERCISE: Make Time to Move

If ever there were a magic bullet for a healthy and prosperous life, exercise would be it. This is not novel news; yet more than two-thirds of Americans are still overweight and only 1 in 3 admit to exercising with any real intensity or frequency. It seems as we age, we not only fight demands on our time, but declining hormone levels, which makes regular fitness a challenge for most.

Dr. Vonda Wright, orthopedic surgeon, researcher, director of the Performance and Research Initiative for Masters Athletes (PRIMA) and author of “Fitness After 40: How to Stay Strong at Any Age,” labels the real downside to aging as inactivity. She suggests we all “F.A.C.E.” aging in four successful steps: with flexibility, aerobic exercise, “carrying a load” (resistance training) and equilibrium. An eclectic exercise program consisting of each of these components is key to longevity, but at the end of the day it’s important to just get moving.

“As you age, the efficiency of oxygen delivery, and therefore your ability to perform at peak level, shifts,” Wright says. Thus, aerobic exercise – either through regular walking, running, cycling or swimming – can help mitigate the size of that shift. It’s important to know your VO2 max – the maximum volume of oxygen your body can take in and utilize – as a barometer of overall fitness. This will tell you whether your susceptible to chronic diseases like heart disease, diabetes and obesity.

5. DIET: You Are What You Eat

The proverb “an apple a day keeps the doctor away,” is sage advice after all — apples contain flavonoids, which help boost energy, lower blood pressure, stimulate the immune system, regulate blood flow and protect against LDL cholesterol (the bad one). Not to mention, apples are pretty tasty.
So are berries, dark-colored vegetables, soybeans and almonds, all of which are rich in flavonoids. In fact, the main flavonoid in almonds has been found to be the best protector against apoptosis (cell death) in the body; not to mention, one serving of almonds provides half of the Recommended Daily Allowance (RDA) of vitamin E, as well as fiber, iron, and calcium.

In recent years, research on aging has focused on antioxidants like flavonoids – free-radical quenchers that have been shown to prevent cell damage and slow the aging process. While the science is still out on the safest and most effective antioxidants, the oxidative nature of many “so-called Other good sources of fiber, vitamins and minerals are red beans and blueberries — rated number one in antioxidant capacity by the United States Department of Agriculture.

Another chemical that’s garnered a lot of attention lately is Resveratrol, most commonly found in red wine. Reservatrol promotes heart health and may be one of the factors explaining the “French Paradox” – the notion that while the French subsist on rich diets, full creamy sauces, fatty meats, decadent desserts and lots of red wine, they remain relatively heart disease-free. Reservatrol may certainly be at work, but experts claim the French lifestyle of moderation, may be just as protective. Food portions are noticeably smaller there, the French take their time with each bite and they feel satiated more quickly, ultimately allowing them to eat less.

6. FOOD RESTRICTION: Cut Back on Calories

According to a bevy of scientific research, lean rats live considerably longer than over-fed ones; and the same might be true for humans. Case in point: most cententarians, especially men, are very lean.
Instead of entirely removing elements from the diet, the idea is to simply cut back on the amount of calories consumed (without sacrificing the recommended daily allowance of nutrients). This is believed to be one of the strongest predictors of longevity. Calorie deficit is not only good for weight-loss, but puts less metabolic demands on the body, which pays off over time.

Researchers have discovered two genes in mammalian cells that promote cellular longevity. These genes, members of the sirtuins gene class, protect cells from aging diseases such as heart attack and stroke. Sirtuins are proof that mitochondria, the organelle responsible for cellular energy production, is vital for the health and longevity of the cell. When cells endure stress like caloric restriction, the mitochondria grow stronger.

"Caloric restriction is the only proven way to slow aging," says Arthur Everitt, an honorary associate professor at the University of Sydney, who has studied the effects of nutrition on aging. "If you eat 20 per cent less than normal, there's a 20 percent drop in weight and a 20 percent reduction in blood cholesterol, blood sugar and you live 20 per cent longer."

7. FLOSSING: Tongue-Tied

It’s true — if you’re just brushing, then you’re only doing half of what you need to. In Dr. Michael F. Roizen’s book “RealAge: Are You as Young As You Can Be?” flossing is categorized as one of the most important factors to wellness.

“The same bacteria that causes periodontal disease also triggers an immune response, inflammation, that causes the arteries to swell,” Roizen says. “The swelling of the arterial walls results in a constriction of blood flow that can lead to a higher incidence of cardiovascular disease.”

With periodontal disease, there’s a sort of chain reaction. It starts with restricted blood flow and then leads to a higher white blood cell count, a definite indication of the immune system being under stress.
Poor oral hygiene also brings a greater risk of tooth loss. The fewer teeth you have, the higher probability of gum infections. As if that wasn’t enough, periodontal disease is a serious threat to patients already affected by diabetes, respiratory diseases and stroke.

Doctors recommend using approximately 18 inches of floss, daily, and gently moving it between each tooth. Toothpicks and oral irrigation devices can sometimes suffice. Essentially, the practice good mouth hygiene benefits gum health, your body, smile and confidence.

8. CLIMATE: Global Warming

Judging by areas in the world most centenarians originate, temperate climates are the ideal place to dwell. Going back to Southern France and Okinawa, these both have tropical, Mediterranean climates where residents don’t endure a daily battle with nature’s elements.

A research team analyzed the bone mass and genetics of a man who died at the age of 114, as well as four other members of his family: a 101-year-old brother, two daughters age 81 and 77, and a nephew age 85, all born and still living in a small town of the Spanish island of Menorca, in the Mediterranean Sea. The scientists concluded his longevity was due to a healthy lifestyle, diet, physical activity and most of all a temperate climate. They also found that his bones were in excellent condition: normal bone mass, no curving and not one fracture.

9. AIR QUALITY: Take a Deep Breath

If you’ve ever had a tough time breathing the outside air, this factor should explain itself. Last year a study conducted by Harvard School of Public Health determined that U.S. death rates rise significantly when air pollution is abundant.

Almost 50 U.S. cities were studied, and after two million deaths, they discovered older adults were most at risk.
Not particularly surprising, the elderly are most vulnerable to the dangers of poor air because many senior citizens have pre-existing health conditions. Ozone pollution can inflame or irritate airways, exacerbate respiratory problems and worsen chronic illnesses like heart disease.

Since elderly and young death rates were greater in cities with higher ozone concentration, there is strong evidence to suggest that these higher levels create a parallel effect on death rates. There was also evidence that older women were more vulnerable to ozone pollution than older men, even though age was the most important factor. Finally, African Americans were more vulnerable than any other racial group.

FYI: Ground-level ozone is the main element of smog, and is formed when sunlight responds to toxins from things like factories and cars. This is the ozone that pollutes the air and your body. While it’s virtually impossible to avoid inhaling the air around you, be mindful of your surroundings and the daily toxins entering your body.

10. ADDICTION: Break the Bad Habits

Research shows that addiction can cut your life short, whether it’s drugs, work, sex or food. If nothing else, remember the old adage: everything in moderation. There are many non-biological factors that contribute to addiction, but there’s no single set of characteristics that define it.

Take the American colonial period, for example — alcohol consumption at that time was much higher then than it is today, however alcoholics were much fewer and further between. So it seems the amount of the available substance doesn’t usually determine addictive potential. More often than not, the routine itself is the basis for addiction. Case in point: tested narcotic addicts had relief from withdrawal with a simple prick of a needle or injection of sterile water. Just eliminating habits associated with addiction may be enough for it to lose appeal.

Besides social and ritual aspects, certain personality traits can help predict addictive behavior. Constant impulsive decisions, heightened stress, a sense of alienation, high value of nonconformity, antisocial tendencies and a lack of willpower are tell-tale signs.

11. FAMILY HISTORY: Follow in Your Parents’ Footsteps

People who live longer typically have a strong history of centenarians in their family. This is one of the main topics of the Boston University School of Medicine New England Centenarian Study. They found that male siblings of centenarians have an 11 times greater chance than other men of reaching age 97. And female siblings have about eight times the likelihood of achieving age 100 than other females. Together, brothers and sisters of centenarians have only half the mortality rate of other people born in the same time period. And many of the children of centenarians, when reaching a senior age, appear to follow in their parents’ footsteps with delays in cardiovascular disease, diabetes and overall mortality.

12. EDUCATION: Stay in School

A factor which also correlates highly with longevity is education; specifically, there’s proof that staying in school can help extend your life. Research suggests that the act of going to school promotes a specific type of lifestyle; one in which engaging in risky or unhealthy behavior is far less likely.

In fact, Harvard University found a correlation between longer lifespans of students with at least one year of college as opposed to those with only a high school diploma. From 1980 to 1990, study participants with some college education had an extra life span of one year, while those with just a high school education only gained about six months. From 1990 to 2000, 1.6 additional years were gained by college subjects, while those with a high school education were stagnant.

“Education changes the way we see the world, and ourselves,” says David Cutler, dean of social sciences at Harvard University. “It changes how people approach things cognitively, how much they trust science.”

What these researchers are trying to tell us is that a higher education sets us on a road to better decisions and a more informed, healthier lifestyle. It gives us an eclectic perspective about life and our own health, and keeps us from the dangers that plague millions of Americans today — smoking, inactivity and obesity, just to name a few. Even with education, however, these problems still remain. As Lee Dye wrote last year in his ABC news article about longevity and education, “Sometimes even a good education can’t keep smart people from doing some dumb things.”