Live Younger, Better
You've come to the best place to track, improve and discuss your healthy lifestyle.- Vitality Compass: find out how long you'll live given your current habits.
- The Power9: the nine common denominators that all of the world's longevity all-stars share.
- Blogs: Daily, practical tips and up-to-the-minute research on health and aging.
- Community: share what you know, connect with others, enhance our discussion.
Blue Zones: Live Longer, Better
FEATURE: Get a Holistic Fitness Routine
The fact is as we age our bodies loose muscle mass and strength. Add this to weakening bones and it’s no shocker that we become less mobile and more injury prone in our golden years.
But let’s say you’re 35, and you’re fit as a fiddle. 
Stressed? What with deadlines at work, that gym you’ve been ignoring, an upcoming anniversary, and let’s throw a screaming baby in the mix, it’s hard not to get stressed out. Stress is a normal fact of life, but chronic stress (heart palpitations over the thought of ordering take out) leads to systematic inflammation and reduces our immune system’s ability to fight infection.
It’s time to move!
Movement is important at any stage of your life. Movement is especially vital as you age because it increases strength and flexibility in the years your body will naturally loose it. Movement can also relieve stress and as a consequence, bodily inflammation. In old age especially, exercise leads to increased independence and quality of life. A senior yoga class, swimming, these are great activities that increase balance and bodily awareness and prevent falls that can lead to serious injury. The National Institute on Aging advocates strength training. Strength training is great because it improves flexibility and reduces stress on joints.
How to make strength training a part of your routine?
9 Diet Tips to Living Longer
The editors of Cooking Light have done a comprehensive job in providing 9 researched diet strategies in Nutritional Tips for 2009 over at CNN Health. Dan Buettner was part of the panel of experts, bringing some Blue Zones lessons to the table.
The best advice, particularly in the convoluted world of nutrition and diet, is always simple. A plant based diet is an essential part of any nutritional program, with overwhelming evidence from the four Blue Zones (Loma Linda, Nicoya, Sardinia and Okinawa) pointing to the regular consumption of vegetables and fruit aiding longevity. It's important to note that you don't have to become vegetarian to do this, indeed not everyone living long and healthy lives in the four Blue Zones is vegetarain. However, meat consumption should become occasional instead of default. Think about eating a good lean free-range steak at a family dinner or on your birthday and put down that Cheeseburger you're about to wolf down on your lunchbreak. Heather Bauer, R.D., C.D.N., founder of Nu-Train, a nutrition and counseling center in New York City, and author of "The Wall Street Diet reminds us that" "Any way of eating that doesn't allow for the occasional indulgence is not sustainable."
Now that's good advice. Check out the other 8 strategies plus a whole feast of recipes, and ideas how to apply them pracitcally, here.
FEATURE: How To Snack Healthy
Snacking isn’t always bad.
Eating between meals can provide a dose of nutrients when you need it the most. It can also keep meal portions in check. Next time you're hungry, don't wait, grab a handful of almonds. For about 200 calories, you get protein, healthy fats, an energy dose, and you're eating a longevity all star food. That ought to get you through the afternoon slump!
What to eat between meals?
Real Simple Magazine recommends 9 Healthy Pre-Dinner Snacks that pack protein, fiber and flavor. And that’s what you want to look for in a snack, this isn’t a full meal, but it should still be nutritious. My absolute favorite snack off the Real Simple list is the One Minute Antipasto plate. Antipasto plates are great because they usually have a protein source like salami or thinly sliced prosciutto, a cheese serving, mozzarella, or gouda, and a few olives full of omega-3 fatty acids. Toss a few grapes or tart, delicious granny smith apple slices in, and you have a fiber rich, nutrient packed snack in no time!
Something for the kids?
Kid’s are growing and their metabolism is on overdrive. Couple that with after school activities, homework, sports and it’s no wonder my ability to down a French Silk pie without batting an eye (or gaining a pound) stopped at age twelve. Kid’s need snacks for energy, mentally and physically. So what should you give them?
Think snacking will wreck your weight loss plan? While it’s true that snacks add extra calories, something every dieter tends to avoid, snacking on fruits and vegetables and moderate servings of fiber rich whole grain crackers with low fat cheese is great because it cuts hunger pangs, and keeps you from overdoing dinner.
The Mayo Clinic offers great suggestions for anyone curious about how snacking fits in with their weight loss plan.
The bottom line?
Snacking of fiber rich fruits and vegetables, whole grains, dairy products and nuts and olives can be a healthy part of any diet as long as you consider calories and choose your snacks wisely.
Happy munching!
The sweet smell of … coffee
I knew it! There’s something about waking up and smelling coffee brewing that gets my day off to a good start. Scientists may now be on to part of the reason why I feel this way. Researchers subjected sleep-deprived rats to the smell of fresh coffee after 24 hours being kept awake. The rats that smelled the coffee had ramped up the activity of genes that reduce anxiety and ones that prevent cell damage. The rats that didn't smell the coffee didn't experience these positive effects. So while coffee is a stimulant, it seems it also holds some calming properties.
Science News reports it all, here.
Vitamin D Deficient Men May be Upping Heart Attack Chances
Even if you don’t have a six pack, you drive a minivan, and you live in Maine you might want to start adopting a surfer dude bond with the sun. Men with vitamin D deficiency may be more likely to suffer a heart attack. 
It’s more about the altitude, than the attitude.
According to a recent Science Daily report, “Studies have shown that the rates of cardiovascular disease-related deaths are increased at higher latitudes and during the winter months and are lower at high altitudes,...”
The researchers accounted for “ family history of myocardial infarction, body mass index, alcohol consumption, physical activity, history of diabetes mellitus and hypertension, ethnicity, region, marine omega 3 intake, low- and high-density lipoprotein cholesterol levels and triglyceride levels,” and after all this, men with “a vitamin D deficiency (having 15 nanograms per milliliter of blood or less)” were still higher risk candidates for a heart attack.
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