How to Lead a Long life & Healthier? Prescription for Longevity

For leading a long healthy life and living longer, you have to eat proper healthy food, do some exercise and remain active. Longevity can be achieved by following the guidelines given on this page. Secrets of Longevity |Long Life, Living longer | Aging Population problems|Effects of Aging |Anti Aging Foods |Anti Aging Vitamins & Supplements |

The recommendations by the International Longevity Center(ILC), a private group for living a long and healthy life are given below:

1. Exercise & Fitness
Ideally, adults should expand 2,000 to 3,000 calories each week in exercise. This can be achieved by brisk walking, cycling, jogging, or any other intense physical activity. All should do regular weight-lifting to strengthen legs, arms, and trunk.

2. Weight
Excessive weight gain at older age should be avoided. If you are overweight, then try to reduce your weight.

3. Diet

• Eat a variety of foods, at least 5 servings of fruits and vegetables every day.
  
• Total Fat content: 30% maximum of daily calories
  
• Cholesterol intake: Under 300mg
  
• Aggressive fat reduction should be avoided, because it is associated with an increase in dietary carbohydrate, which is associated with insulin resistance, and a reduction is "good" cholesterol(HDL) and increase in "bad"(LDL) cholesterol and triglyceride.

4. Micros Supplements
Supplements of vitamins and minerals have shown to reduce the risk of age-related disease. The recommendations are

• Vitamin B6=4mg
• Vitamin B12=0.01mg
• Calcium=1,200mg (men) and 1,500mg(women)
• Vitamin C=200mg, Vitamin D=400IU (under 70 years) and 600 IU (over 70 years)
• Vitamin E=200IU,
• Folic Acid=0.40mg