Anti-aging strategies = Pro-living solutions

So far only death and taxes have been declared inevitable, but aging is a close third. In fact, it would probably be easier to avoid the IRS than to escape Father Time. Fortunately, science is moving full speed ahead on a variety of ways to increase both the quality and quantity of the human lifespan. Since we may be spending more time in the gray zone than any preceding generation, staying healthy is more important than ever before.

Although experts disagree about exactly what causes our bodies to age, one of the leading theories attributes it to damage caused by free radicals. Unstable molecules that are missing an electron, free radicals bind with healthy cells and wreak havoc on those cells' ability to function. Our bodies produce antioxidants to counteract the damage, but if there is not a large enough supply, cellular damage may not be repaired and sooner or later, we become ill.

According to this theory, the best approach to slowing the aging process is to provide the body with plenty of ammunition against free radicals. That means increasing your intake of antioxidants, something that can be done in several ways.

Feed your cells

Forget for a moment about carbohydrates, protein and fat, and instead focus on food as a source of antioxidants. The most powerful food sources of these all-important nutrients are vegetables and fruits, so those should be the most abundant things on your plate. Round out each meal with whole grains, like brown rice, whole wheat bread, cereal and/or pasta, plus low-fat dairy products and lean meats. Sugar and fat should be the smallest category.

There is plenty of proof of just how powerful a diet like this can be to your health. One recent study by the National Cancer Institute, for example, examined the eating habits of more than 45,000 women and found that those who ate a diet high in fruits, vegetables, grains, low-fat dairy and lean meats cut their risk of dying from any cause by 30 percent.

If you're looking to add antioxidants to your diet, the ORAC (Oxygen Radical Absorbance Capacity) analysis is a good yardstick for determining which fruits and vegetables to put at the top of the shopping list. According to ORAC, the top five fruits are prunes, raisins, blueberries, blackberries and strawberries. Prunes have more than double the antioxidant level of raisins. Kale, spinach, Brussels sprouts, alfalfa sprouts and broccoli flowers scored highest among vegetables.

Move it or lose it

In our sedentary society, exercise is one of the most overlooked, or should I say avoided, means of keeping our bodies young. Study after study has shown the importance of moderate exercise to good health. Exercise can even overcome the limitations of bad genes, as a study of 16,000 sets of healthy twins proved. Researchers kept track of twins' lifestyles for nearly 20 years. At the end of the study, they discovered that those who exercised moderately, 30 minutes of walking twice a week -- cut their risk of dying almost in half when compared to their sedentary sibling.

Exercise doesn't just benefit the heart and add years to your life. It can also strengthen bones, improve circulation, fight depression, relieve arthritis symptoms and help manage weight. This makes it an extraordinarily useful tool when it comes to turning back the clock.

Supplements that slow aging

A number of supplements are loaded with antioxidants that can help in the fight against free radical damage. The top four are vitamins A (in the form of beta-carotene), C, E and the mineral selenium. Widely researched, these supplements can provide considerable protection for everything from skin and membranes to brain cells and the immune system. Recommended intake varies, but doses of 4,000 to 6,000 I.U. of beta carotene, at least 200 mg of vitamin C, 100 to 800 I.U. of vitamin E and 100 mcg of selenium are considered safe and-effective.

Co-enzymes A & Q10 come to the rescue

Although it was discovered in the 1950s and is one of the top selling supplements in Europe and Japan, CoQ10 has only recently become popular in America. The heart itself contains more CoQ10 than any other organ in the body. Deficiencies have been linked to various heart conditions, including angina, congestive heart disease and mitral valve prolapse. Taken regularly, CoQ10 supplements have been shown to improve these and other ailments.

At the heart of the energy equation, however, is coenzyme A (CoA), which has established research pointing to its supplementation value.

One of the best reasons to include these enzymes in an anti-aging regimen is that they "recycle" vitamins C and E, restoring their antioxidant powers after they have been damaged by encounters with free radicals, with coenzyme A, it's best to take 900 to 2,700 mg split into 3 doses, each 30 minutes before meals. For CoQ10, shoot for a daily intake of 30 to 60 mg, split into 3 doses during the day. CoQ10 absorbs well if taken with food.

Putting the power of OPCs to work

Pine bark and grape seed, two sources most of us seldom include in our daily diet, are rich reservoirs of nutritional compounds, including oligomeric proanthocyanidins, conveniently shortened to OPCs. The group includes products derived from the bark of French maritime pine trees and grapes. In terms of antioxidant abilities, the OPCs are many times more powerful than vitamins C or E. Research has shown that OPCs can strengthen connective tissues, muscle and blood vessels, benefiting the cardiovascular system. Fifty to 100 mg per day is an appropriate dosage.