We are currently engaged in a war on aging--a war we are learning to win.

Many reputable anti-aging scientists predict average life spans of 120-150 years before 2047. But what good is longevity without quality of life? The seemingly simple prescription for a long and healthy life comes from the American Academy of Anti-aging Medicine (A4M)—exercise and a sound nutrition plan. In the "Health Tips" section of its website, www.worldhealth.net, the Academy states, "People who are physically fit, eat a healthy, balanced diet and take nutritional supplements can slice 10-20 years off their biological age—the true age that your body should be measured, in terms of function, rather than your chronological age as measured by the candles on your birthday cake."

So skip the birthday cake and go for a walk! You'll feel better, a quite possibly live longer.

The Proof is in the Studies
Volumes of studies support the premise that exercise can significantly improve overall health. In a recent article published in the medical journal, Clinical Cornerstone, James C. Puffer, MD, Professor and Chief, Division of Sports Medicine, at the UCLA School of Medicine, reported that 121 articles from 54 studies were evaluated and researchers concluded, physically active subjects had less than half the incidence of coronary artery disease (CAD) as those who were sedentary. Given that CAD is a leading cause of death in the U.S., and results in nearly a half million deaths per year, this news has great significance and potential to decrease mortality rates—especially when the article notes that 55% of adults are inadequately active! The researchers also reported that those who were more physically active had a lower likelihood of disease.

The American Cancer Society has also jumped on the exercise prescription bandwagon, in its updated guidelines for nutrition and activity, noting that exercise can reduces the risk of colorectal and breast cancer, and possibly other cancers as well. Combined with a nutrition plan to control weight, one third of the 500,000 Americans who die of cancer could be saved and about one third of the 1.3 million new cancer diagnoses could be prevented each year.

The society's minimum recommendation for cancer prevention for adults compares with recommendations by the Surgeon General and American Heart Association--at least 30 minutes of moderate activity, such as a brisk walk, five days a week. The society further notes that in this case, more is better, stating that 45 minutes or more of moderate to vigorous activity, five or more days a week may further reduce the risk of breast and colon cancers. Vigorous activity can range from jogging to martial arts, basketball or masonry work. The concept of preventing cancer through calorie control and exercise is not new, but the emphasis on physical activity is, says Dr. Anne McTiernan of Fred Hutchinson Cancer Research Center in Seattle, a co-author of the guidelines. "Five years ago, we didn't have the amount of data we have now," she adds.

The Harvard Health Study on the Physical Activity and Coronary Heart Disease in Men, conducted by Ralph Paffenbarger, PhD, MD, involved 17,000 Harvard alumni, and was reported in the medical journal, Circulation. The study found that men who burned 500-1,000 calories per week (the equivalent of walking 5-10 miles), had a 22% lower risk of death from all causes, while those who expended 2,500 calories per week extended their life spans by one to two years. This information equates the lack of physical activity to smoking, high cholesterol and hypertension as a risk factor in heart disease.

Researchers at the Veterans Affairs Palo Alto Health Care System/Stanford University, recently found compelling evidence that ability to reach higher peak capacity in exercise was a strong indicator for longevity. "We're now beginning to prove the hypothesis of Darwin's whole 'survival of the fittest' category, in that people who are fitter tend to do better and live longer," said Dr. Gary J. Balady, a Boston Medical Center cardiologist.

Over 6,200 men were tested on treadmills and measured for metabolic equivalent (MET), the amount of oxygen used by an average seated person. (Two METs is roughly equivalent to walking less than 2 mph, 5 METs to walking at 4 mph and 8 METs to jogging at 6 mph.) Some of the subjects had heart disease and some did not. A total of 1,256 died during the next decade or more and when grouped by risk factors, the risk of death in people who could not get beyond 4 MET was more than double that of people who could get past 8 MET. Aside from age, fitness was found to be a better indicator of potential lifespan that other risk factors such as smoking, heart problems, high blood pressure, diabetes or high cholesterol. The study found chances of staying alive rose 12% with each increase of one MET when exercising as hard as possible on a treadmill. "It's not how long you exercise ... it doesn't have to be marathons or running," said T. Edwin Atwood, one of the VA researchers, "Walking briskly every day for half an hour is a great risk factor modifier," he added.

A new study reported in the Journal of Nutritional Biochemistry, supports prior experiments with Alpha-lipoic acid that proved its antioxidant effects. Drs. Adil EL Midaoui and Jacques de Champlain, from University of Montreal, Quebec, tested alpha-lipoic acid on rats that were fed glucose in their drinking water. Rats not given alpha-lipoic acid developed increased blood pressure, insulin resistance and oxidative stress, while dietary supplementation with alpha-lipoic acid prevented the rise in systolic blood pressure and prevented the development of insulin resistance and oxidative stress (measured by a decrease in the production of glutathione peroxidase). These results indicate that alpha-lipoic acid may help reduce the development of diabetic complications, as well as act as a potent antioxidant against free radicals, the precursor of many age-associated disorders.

Eat Well, Live Well — Supplement Live Longer?
While we all know that a basic healthy diet means keeping fats and calories low and consumption of fruits and vegetables high, there is a broad range of nutrients that can complement a sound nutritional plan, especially as we get older. Antioxidants have been touted as a major way to combat aging, as they fight free radicals—a negative by-product of energy production in the cells.

Free radicals act like tiny exploding grenades and can damage cells and DNA says A4M, citing free radical damage as a contributor to age-related illnesses like cancer, heart disease and aging itself. Vitamins A and C are often cited as nutrients that protect cells by neutralizing free radicals, but expert Jack Challem, "The Nutrition Reporter" notes that there are several other nutrients that are especially important in the aging process.

1. Alpha-Lipoic Acid — Though it is a coenzyme in the production of cellular energy, Alpha-Lipoic Acid acts as a potent antioxidant, neutralizing free radicals in both fatty and watery regions of the cells. While it helps regenerate vitamin C and indirectly regenerates vitamin E, Alpha-Lipoic Acid also increases the cell's ability to utilize glutathione and coenzyme Q10, important elements in energy production. Our bodies, unfortunately, produce less of both antioxidants as we age. Studies on rats suggest that Alpha Lipoic Acid could be an effective therapeutic agent in treatment of age-associated disorders ranging from hypertension to diabetes, thus earning it the name the "universal antioxidant." Though Alpha-Lipoic Acid is available in red meat and broccoli, Challem recommends supplementing 50 mg per day.

2. L-Carnatine — This amino acid is also an antioxidant that can slow the aging process, reported biochmist and molecular biologist Bruce Ames, PhD, of the University of California, Berkeley. Mitochondria, tiny parts of each cell, are the energy factories of the body. Cardiolipin is essential to mitochondrial defenses against free radicals, as it keeps the cell membrane permeable to small molecules needed for energy generation. However, cardiolipin levels in the heart, liver and brain cells decrease with age. Ames showed in his studies, that when fed to older rats, carnitine promoted cardiolipin synthesis and increased cardiolipin levels to the same level as young rats. Clinical studies done with elderly humans also indicate that antioxidants can reduce membrane rigidity and boost cell immunity. Challem recommends dosage for most adults at 1,000-2,000 mg (or 1-2 grams) per day.

3. Vitamin E — Harvard University Researchers have reported that supplemental doses of vitamin E reduced the rate of heart disease by as much as 54%. Numerous studies show vitamins C and E both prevent low-density lipo-protein (LDL), the "good" cholesterol, from oxidizing or turning rancid and dangerous.

Some recent British studies indicate that vitamin E may also be used to help treat symptoms of Alzheimer's disease. But how much vitamin E is enough? In several studies, Ishwarlal Jialal, MD of the University of Texas Southwestern Medical Center, Dallas, found different effects on humans, experimenting with different levels of vitamin E. The participants in his study, published in the journal, Arteriosclerosis, Thrombosis and Vascular Biology, were given 60, 200, 400, 800 and1,200 IU doses of vitamin E per day. After eight weeks, he found no significant effects from the 60 or 200 IU doses. However, he found that a minimum of 400 IU was necessary to prevent the oxidation of LDL.

4. Selenium — An integral part of the enzyme, glutathione peroxidase, which is the body's first defense against free radicals, selenium has been shown to reduce risk of cancer. While it is an antioxidant, selenium has also been shown to inhibit tumor formation. Most of the earlier studies on selenium were done on animals and did not consider selenium an essential nutrient. However, research by Larry Clark in a Nutrition Prevention of Cancer study in the mid-1990's gave various doses of selenium to adult men and women and showed convincingly that selenium in higher doses affected anti-carcinogenic activities. Recent studies at the University of Miami Medical School also showed that selenium could help lower the risk of mycobacterial disease in HIV-infected subjects. Challem recommends 200 mcg of selenium per day.

5. N-acetylcysteine (NAC)— This antioxidant, helps boost the production of glutathione, important to the body's defense against free radicals. NAC is an immune enhancer and has been shown in various studies to reduce infection of bronchitis, decrease tumor progression in mice, protect DNA and enzymes, and bolster the immune system of AIDS patients. In a study where participants with chronic brochitis took either a placebo or 300 mg of N-acetylcysteine per day, participants who took the N-acetylcysteine significantly reduced the number of sick days taken, compared to those who took a placebo. Challem recommends 500 mg per day.