8 STEPS TO AGING WELL

1) Eat a well balanced and varied diet. Your diet should be high in fruits and vegetables and low
in saturated fat. Especially important are legumes, whole grains, cold-water fish and soy. The
Japanese who have a low rates of breast cancer, prostate cancer and heart disease eat a diet
which is high in tofu and other soy products.

2) Keep your immune system strong with zinc and vitamins C and E.

3) Protect your vision by avoiding excess sun exposure - wear sunglasses. Eat foods that contain
vitamins A, C and E as well as the carotenes, beta-carotene, lutein and zeaxanthin.

4) Lower the risk of atherosclerosis, heart disease, stroke and cancer by limiting saturated fat
and cholesterol in the diet and increasing intake of vitamins B12, C, E and D, folate.
The minerals calcium and selenium, as well as soluble fiber, garlic, tea and grape flavonoids
are also helpful.

5) Keep mentally alert with B vitamins, antioxidants and Ginkgo. Although Ginkgo has been
clinically tested only on people with dementia, it may help healthy people as well.

6) Protect bones from osteoporosis with a diet rich in calcium and vitamin D. Take supplements
to ensure you meet the RDA (Recommended Daily Allowance). Calcium supplements which
also contain Magnesium, Zinc and Boron work better.Help your body make its own vitamin D
by spending some time in the sun - a minimum of 10 minutes every day.

7) Boost antioxidant activity and increase cellular energy activity with Coenzyme-Q10.

8) Exercise. To maintain strong muscles, mix aerobic exercise with muscle-strengthening
activities such as weight training. Weight-bearing exercises also keep bones healthy. When
combined with aerobic exercises, they also keep weight down. Carrying excess weight has
been linked to heart disease and certain forms of cancer.