Count Down Your Age This page intentionally left blank Count Down Your Age Look, Feel, and Live Better than You Ever Have Before FREDERIC J VAGNINI, M.D DAVE BUNNELL New York Chicago San Francisco Lisbon London Madrid Mexico City Milan New Delhi San Juan Seoul Singapore Sydney Toronto Copyright © 2007 by Frederic Vagnini and David Bunnell All rights reserved Manufactured in the United States of America Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher 0-07-150928-3 The material in this eBook also appears in the print version of this title: 0-07-147807-8 All trademarks are trademarks of their respective owners Rather than put a trademark symbol after every occurrence of a trademarked name, we use names in an editorial fashion only, and to the benefit of the trademark owner, with no intention of infringement of the trademark Where such designations appear in this book, they have been printed with initial caps McGraw-Hill eBooks are available at special quantity discounts to use as premiums and sales promotions, or for use in corporate training programs For more information, please contact George Hoare, Special Sales, at george_hoare@mcgraw-hill.com or (212) 904-4069 TERMS OF USE This is a copyrighted work and The McGraw-Hill Companies, Inc (“McGraw-Hill”) and its licensors reserve all rights in and to the work Use of this work is subject to these terms Except as permitted under the Copyright Act of 1976 and the right to store and retrieve one copy of the work, you may not decompile, disassemble, reverse engineer, reproduce, modify, create derivative works based upon, transmit, distribute, disseminate, sell, publish or sublicense the work or any part of it without McGraw-Hill’s prior consent You may use the work for your own noncommercial and personal use; any other use of the work is strictly prohibited Your right to use the work may be terminated if you fail to comply with these terms THE WORK IS PROVIDED “AS IS.” McGRAW-HILL AND ITS LICENSORS MAKE NO GUARANTEES OR WARRANTIES AS TO THE ACCURACY, ADEQUACY OR COMPLETENESS OF OR RESULTS TO BE OBTAINED FROM USING THE WORK, INCLUDING ANY INFORMATION THAT CAN BE ACCESSED THROUGH THE WORK VIA HYPERLINK OR OTHERWISE, AND EXPRESSLY DISCLAIM ANY WARRANTY, EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE McGraw-Hill and its licensors not warrant or guarantee that the functions contained in the work will meet your requirements or that its operation will be uninterrupted or error free Neither McGraw-Hill nor its licensors shall be liable to you or anyone else for any inaccuracy, error or omission, regardless of cause, in the work or for any damages resulting therefrom McGraw-Hill has no responsibility for the content of any information accessed through the work Under no circumstances shall McGraw-Hill and/or its licensors be liable for any indirect, incidental, special, punitive, consequential or similar damages that result from the use of or inability to use the work, even if any of them has been advised of the possibility of such damages This limitation of liability shall apply to any claim or cause whatsoever whether such claim or cause arises in contract, tort or otherwise DOI: 10.1036/0071478078 Professional Want to learn more? We hope you enjoy this McGraw-Hill eBook! If you’d like more information about this book, its author, or related books and websites, please click here Dedicated to my inspirational grandmother Sadie Taylor, son and great companion, Aaron Hassan Bunnell, loving wife and wise adviser, Jacqueline Poitier, octogenarian swimming buddy Tom Gates, very special lifelong friend Don Nace, and, of course, my daughters and granddaughters —David Bunnell Dedicated to my two wonderful daughters, Grace Marie and Clare Ann, for their continued love and support, my fiancée, Laurie Mayer, for her devotion, help, and loyalty, and Frederic Vagnini and Elizabeth Vagnini, who will always remain in my prayers —Dr Frederic Vagnini This page intentionally left blank For more information about this title, click here Contents Preface ix Acknowledgments Ẅ xiii The Antiaging Test Take the Test, Find Out Where You Are, and Start Counting Down Your Age ẅ Live Better, Live Longer Lifestyle Plan Sleep, Have Sex, and Laugh Your Way to the Fountain of Youth Ẇ 39 The Rest-of-Your-Life Nutrition Plan Maximize Your Health, Stabilize Your Weight, and Count Down Your Age ẇ 73 Better-than-Ever-Fitness Plan Soup Up Your Stamina, Double Your Strength, and Get Those Hormones Flowing! Ẉ Take Charge of Your Medical Care Conspire with Your Doctors, Take Notes, and Accelerate the Countdown ẉ 147 191 The Antiaging Plan 233 Appendix A: Fiber Content of Basic Foods Appendix B: Selected Online Resources Selected References Index 241 243 251 257 vii This page intentionally left blank 258 ᭿ Index American Heart Association, 93, 102, 104, 105 American Institute for Cancer Research, 109 American Journal of Cardiology, 121, 218 American Journal of Clinical Nutrition, 125, 135 American Journal of Sociology, 70 American Medical Association, 76, 134, 208 American Sleep Disorders Association, 56 Ames, Bruce, 139 Amino acids, 111, 125, 164 Androgens, 146 Andropause, 213 Anger management, 45 Animal protein, 109, 111 Ankle rotation, 173–74 Anthocyanins, 113 Antiaging Test, 1–37 Antibiotics, in animal feed, 77, 115, 116, 117 Antioxidants, 82–83, 109, 113, 122, 125, 126 Anxiety, 145 Apple juice, 85 Apples, 85, 123 Apricots, dried, 85 AquaICE, 101 Arame, 127 Archives of Internal Medicine, 71, 126 Arrhythmias, 118 Arsenic, 212 Arthritis, 213 curcurmin and, 138 folic acid and, 137 glucosamine-chondroitin and, 133 kale and, 128 omega-3 fatty acids and, 104, 135 omega 3:6 ratio and, 106 osteo-, 136 rheumatoid, 104, 125, 141, 215, 220 SAMe and, 142 swimming and, 162 vitamin B6 and, 137 Ascorbigen, 127 Ashkenazi Jewish ancestry, 227 Ashtanga yoga (“power yoga”), 172 Asthma, 106, 125, 137, 138, 227 Atherosclerosis, 84, 114, 125 Atkins Diet, 107 Atorvastatin, 151 Autobiography of a Yogi (Yogananda), 170 Avastin (avastin.com), 216 Avocados, 104, 123 Back pain, 98, 169, 171 Bananas, 141 Basal cell carcinoma, 221–22 Basal metabolic rate (BMR), 150 Basketball, 167 Beans, 81, 84, 126 Beef, 115 Beets, 124 Benign prostatic hyperplasia (BPH), 213 Benson, Herbert, 68 Berger, Hans, 50 Berkeley Bowl, 88, 89 Berkeley City Club, 175 Beta-carotene, 135 Beta-sitosterol, 123 Bikram yoga (“hot yoga”), 172 Bio-identical hormone therapy, 208, 231–32 Bioelectrical impedance analysis, 150 Biological clocks, 52, 53 BioSafe, 225, 226 Biotin, 136, 138 Birth defects, 137 Black cohosh, 143 Black tea, 125 Bladder cancer, 98, 128 Blood clots, 142–43 Blood flow, 66–67, 142 Blood output per beat, 121 Blood pressure, 121 See also Hypertension diastolic and systolic, 224 exercise and, 151 fiber and, 80 kale and, 128 low, 137 marriage and, 70, 71 meditation and, 68 omega-3 fatty acids and, 104, 135 oranges and, 125 soy and, 125 vitamin B12 and, 137 Index Blood sugar, 41, 76 beans and, 126 breakfast and, 86 carbohydrates and, 83, 85, 86 chromium and, 145 exercise and, 151 fasting, 91, 128, 212–13 onions and, 91 Blood-sugar tolerance, 151 Blood tests, 211–15 Blue-green algae, 144 Blueberries, 122 Body fat, 74–75 blood-sugar tolerance and, 151 composition of, 103 measuring, 150 water intake and, 97 Body mass index (BMI), 87 Body temperature, internal, 152 BodyBalance (bodybalance.com), 226 Bone density, 139 See also Osteoporosis exercise and, 152 kale and, 128 meat and, 115 tea and, 126 tests for, 213, 219–20 vitamin K and, 145 Bone mass measurement (BMM) test, 219–20 Boredom, 45 Borg, Gunnar, 14 Borg Scale Test, 14 Bow pose, 176–77 Bowel cancer, 128 Bowflex machine, 164 Brain, 103 exercising, 184–90 nattokinase and, 142 plasticity of, 185–86 salmon and, 125 Brazil nuts, 104 BRCA1 gene, 227 BRCA2 gene, 227 Breakfast, 86–95 Breast cancer, 231 broccoli and, 124 cabbage and, 127 exercise and, 149 fiber and, 80 garlic and, 124 ᭿ 259 green tea and, 126 kale and, 128 lycopene and, 91 salmon and, 125 soy and, 125 tests for, 213, 219, 224, 227, 228 vitamin D and, 139, 140 water intake and, 98 whole grains and, 126 Breath holding, 16 British Medical Journal, 61 Broccoli, 81, 124 Bruce treadmill protocol, 148–49 B12 Patch (b12patch.com), 137 Bunnell, Dave (author) breakfast cereal recipe of, 89–90 exercise routine of, 156, 157, 158, 167, 181–82, 183–84, 186–87 laughter therapy and, 67 lifestyle changes made by, 43–47 memory skill building and, 188–89 personal health journal of, 192–93 sweating routine of, 178–79 swimming routine of, 172–78 yoga practice of, 170 Bursitis, 137 Butter, 106, 107 C-reactive protein (CRP), 211, 215 Cabbage, 127 Caffeine, 58 Calcium, 115, 124, 128, 135, 139, 145, 152, 220 Calf and Achilles tendon stretch, 174 Calories, 74–75 in carbohydrates, 105, 130 decreasing with age, 150 in dietary fats, 105, 130 exercise and, 155, 158–59, 162, 183 in protein, 130 sweating and, 179 yoga and, 170, 171, 172 Caloriesperhour.com, 159 Cancer, 179 bladder, 98, 128 bowel, 128 breast (see Breast cancer) broccoli and, 124 colon (see Colon [colorectal] cancer) digestive, 126 260 ᭿ Index endometrial, 91, 213 esophageal, 124 exercise and, 149, 153, 157 fiber and, 80 fruit and vegetable intake and, 109 garlic and, 124 gastric, 124 green tea and, 126 HNE and, 106 human growth hormone and, 231 kale and, 128 lung, 91, 126, 128, 140 lycopene and, 91, 126, 145 meat and, 114 multivitamins and, 134 omega 3:6 ratio and, 106 ovarian, 139, 227, 228 pancreatic, 91, 114 phytonutrients and, 82 prostate (see Prostate cancer) sea vegetables and, 127 selenium and, 140 skin, 124, 221–22 stomach, 124, 126 testicular, 225 vitamin B2 and, 136 vitamin D and, 139, 140 water intake and, 98 whole grains and, 126 Cancer Research, 139–40 Candida infections, 96, 213 Canola oil, 105, 106 Carbohydrate Addict’s Diet, The (Heller and Heller), 42 Carbohydrate Addict’s Healthy Heart Program, The (Heller, Heller, and Vagnini), 42 Carbohydrates, 41, 42, 103 alpha lipoic acid and, 138 calories in, 105, 130 diets low in, 107, 108 good and bad, 83–86 moderating intake of, 85–86 Carcinogens, 80, 96, 124 Cardiac imaging, 218 Cardiovascular disease, 92, 114 See also Heart disease Cardiovascular Heart Study, 119 CARE Home Colon Cancer Test, 217 Carotenoids, 113, 124 Carotid artery screening, 218 Carpal tunnel syndrome, 231 Cashew milk, 87 Cashew nuts, 104 Cataracts, 123, 144, 222 Celebrex, 133 Celiac disease, 89 Centenarians, 71–72 Changing vision exercises, 177–78 Cheese, 94, 106, 107 Cherries, 85 Chicago Health and Aging Project, 118–19 Chicken, 93–94, 117 Chin-up exercises, 175 China Study, 80 Chlamydia, 213 Chocolate, dark, 90 Cholecystokinin (CCK), 131 Cholestasis, 142 Cholesterol, 103, 231 See also Highdensity lipoprotein (HDL) cholesterol; Low-density lipoprotein (LDL) cholesterol beans and, 126 blueberries and, 122 conjugated linoleic acid and, 116 dietary, 92, 93 eggs and, 92, 93 fiber and, 80 grapefruit and, 123 HDL ratio to total, 151, 214–15 meat and, 114 oranges and, 125 peppers and, 91 pinto beans and, 92 serum, 93 sugar and, 101 testosterone therapy and, 232 tests for, 214, 225 Choline, 92 Chondroitin, 133, 143 Chromium, 145, 212 Chronic fatigue, 137, 144 Cilantro, 91 Cirrhosis, 142, 143 Clinton, Bill, 39 Coagulation profi le, 212 Cobra pose, 176 Cod liver oil, 104 Coffee, 98, 99, 109 Index Cognitive function, 128–29 See also Alzheimer’s disease; Dementia C-reactive protein and, 215 exercise for, 184–90 fish and, 118–19 nattokinase and, 142 omega-3 fatty acids and, 135 phosphatidyl serine and, 142 Colds, 96, 98, 141 Colitis, 137 Collagen, 138 Colon (colorectal) cancer beans and, 126 cabbage and, 127 exercise and, 149 fiber and, 80 garlic and, 124 lycopene and, 91 meat and, 114 selenium and, 140 tests for, 216–17, 225 vitamin B6 and, 137 vitamin D and, 139 whole grains and, 126 Colon polyps, 127 Colonoscopy, 216–17 Competitiveedgeproducts.com, 165 Complete proteins, 111 Computer fitness programs, 189 Congestive heart failure, 140, 144–45 Conjugated linoleic acid (CLA), 116 Consumer Reports, 183 Cooling down from exercise, 161, 166–67 CoQ10, 140–41, 202–3, 212 Corn oil, 106 Cosmetic surgery, 232 Count Down Your Age Laugh Test, 64–66 Count Down Your Age Physical, 210–23 blood tests, 211–15 diagnostic tests, 216–23 Count Down Your Age Plan, 233–40 fitness recommendations, 236–37 lifestyle recommendations, 237–38 medical care recommendations, 238–39 ᭿ 261 nutritional recommendations, 233–35 supplement recommendations, 235–36 Count Down Your Age Simple Meditation, 69 Count Down Your Age Sleep Diary, 53, 54–55 Countdownyourage.com, 1, 233 Cousins, Norman, 64 Cream, 106 Crisco, 108 Crook, Thomas, 142 Crow, Christopher, 202 Curcurmin, 138–39 Cystic fibrosis, 227–28 Cytokines, 152–53 D-ribose, 144–45 Dairy products, 87, 107 See also specific types DanActive, 97 Dance, 182–83, 187 Dave’s Totally Awesome Breakfast Cereal, 89–90 Davis, Adelle, 43 Deep knee bends, 173 Deep-vein thrombosis, 143 Dehydroepiandrosterone See DHEA Dement, William C., 48, 52 Dementia, 84 See also Alzheimer’s disease; Cognitive function exercise and, 147, 149, 184, 187 fish and, 118 folic acid and, 137 omega-3 fatty acids and, 104 vitamin E and, 140 Dendrites, 186 Dental exams, 223 Department of Agriculture, U.S (USDA), 74–75, 122, 149 Depression exercise and, 149 marriage and, 70, 71 omega 3:6 ratio and, 106 postpartum, 137 SAMe and, 142 sleep disturbances and, 53 sugar and, 101 theanine and, 145 vitamin B12 and, 137 262 ᭿ Index DHA See Docosahexaenoic acid DHEA, 146 DHEA sulfate test, 213 Diabetes, 84, 86, 117, 228 blueberries and, 122 C-reactive protein and, 215 chromium and, 145 exercise and, 157 fiber and, 80 high-fructose corn syrup and, 102 niacin and, 133, 136 omega-3 fatty acids and, 104 periodontal disease and, 223 pre-, 213 raisins and, 87 sleep apnea and, 60 sugar and, 101 testing for, 213 trans fats and, 109 type 2, 84, 101, 145, 151, 215, 223 vegetarianism and, 110 vitamin B6 and, 137 Diabetic retinopathy, 222 Diagnostic tests, 216–23 Diastolic blood pressure, 224 Dietary fats, 103–9 alpha linolenic acid, 105 bad, 106–9 calories in, 105, 130 good, 104 iffy, 105–6 monounsaturated, 104 omega-3 (see Omega-3 fatty acids) omega-6, 105–6, 116 polyunsaturated, 106 saturated (see Saturated fats) trans, 92, 108–9 Diets, 73–74 Digestive cancer, 126 Digital tomosynthesis, 219 Diuretics, 98, 99, 136, 141 Diving board exercises, 175–77 DNA-direct (dnadirect.com), 227 DNA testing, 226–28 DNR (do not resuscitate) order, 94 Docosahexaenoic acid (DHA), 104, 105, 135–36 Doctor of osteopathic medicine (D.O.), 206 Doctors, 201–10 board-certified, 206–7 evaluating, 201–5 holistic, 201–2 how to fi nd the right, 206–10 sexual issues and, 63 What Makes for a Great (quiz), 203–5 Dreams, 50 Duke University, 61, 186, 187 Dynamic stretching, 168 Echocardiogram (ECHO), 218–19 Edison, Thomas, 52 Eggs, 92–93, 103 Eicosapentaenoic acid (EPA), 104, 105, 135–36 Electroencephalograms (EEGs), 50 Elliptical treadmill, 180, 181 Endometrial cancer, 91, 213 Endorphins, 58, 62, 153 Endothelium, 66 Entonox, 217 EPA See Eicosapentaenoic acid Epstein-Barr virus, 213 Erectile dysfunction, 213, 232 Esophageal cancer, 124 Essential amino acids, 111, 125 Essential fatty acids, 134 Essential minerals, 134 Essential vitamins, 134 Estradiol, 213, 226 Estrogen, 62, 124, 127, 128, 143, 146 Estrogen replacement therapy See Bio-identical hormone therapy Exercise, 99, 110, 147–90 aerobic, 159–63, 182–83 age biomarkers controlled by, 149–52 athletic approach to, 183–84 for the brain, 184–90 cooling down from, 161, 166–67 creating a routine, 172–78 daily, 156–58 dance, 182–83, 187 excuses to avoid, 180–82 getting started, 153–54 as healthy stress, 152–53 for the heart, 159–63 injuries from, 167 Index minimum time allotment for, 156, 157 recommendations, 236–37 resistance, 151, 163–65, 166 respecting your limits, 167 stretching and, 166–67, 168–72 sweat and, 178–80 use of imagination in, 154–56 warming up for, 165–66 weight-bearing, 152, 220 Exercise testing, 147–49 Expressofitness.com, 182 Eye exams, 222 Eye health, 144 Eye roll, 177 Falls, 170 Family Medical Specialists of Texas, 202 Fast-food restaurants, 129–30 Fasting blood glucose, 91, 128, 212–13 Fat See Body fat; Dietary fats Fatigue See Chronic fatigue Fatigue profi le, 213 FDA See Food and Drug Administration Fecal immunochemical test (FIT), 217 Fecal occult blood test (FOBT), 217 FemaleCheck, 226 Fiber, 79–83, 109 benefits of, 82–83 cereal high in, 88–90 content of basic foods, 241–42 factoids on, 81 foods high in, 82 in pinto beans, 92 recommended intake of, 81 soluble and insoluble, 126 FiberChoice (fiberchoice.com), 81 Fibrin, 142 Fibrinogen, 212 Fight-or-fl ight response, 68 Finger stretch, 174 Fish, 106, 118–21 Fish oil, 104, 135 Fitness See Exercise Flavonoids, 82–83, 87, 124 Flavor, decline in, 132 Flaxseed oil, 105 ᭿ 263 Flaxseeds, 124 Fmstexas.com, 202 Folic acid, 124, 125, 136, 137 Follicle-stimulating hormone (FSH), 213, 225 Food and Drug Administration (FDA), 100, 120, 134, 221, 224, 230 Food-Buying IQ Test, 77–79 Forward bend pose, 175 4-hydroxy-trans-2-normal (HNE), 106 Fred Hutchinson Cancer Research Center, 171 Free radicals, 83, 126, 128, 139 Free-range chicken, 117 Free weights, 163–64 Fried food, 107, 109 Fructose, 84, 85, 90 See also Highfructose corn syrup (HFCS) Fruit juice, 81, 88 Fruits for breakfast, 87 fiber in, 82 in glycemic index, 84–85 importance of, 109–12 pigmentation of, 112–13 serving size, 110 skin of, 81, 87, 113 Fungal infections, 96 Garlic, 124–25 Gastric cancer, 124 Genentech, 216 George Mateljan Foundation, 128 Glaucoma, 222 Glucosamine, 133, 143 Glucose, 84 See also Sugar Glutathione, 136 Gluten intolerance, 89 Glycemic index (GI), 83–85 Got Mercury, 120 Gothard, Sander, 202 Gout, 212 Granola, 88 Grape Nuts, 88 Grape seed oil, 104 Grapefruit, 85, 122–23 Grapes, 85 Grass-fed meat, 115–16 Green tea, 125, 126 264 ᭿ Index Growth hormones, 50, 77, 164, 230–31 Gyms, 158, 160–61, 163–65, 181–82 Gynecological exam, 220–21 Harrison, Barbara, 180 Harvard Medical School, 68, 137 Harvard School of Public Health, 42 Harvard University, 80, 86 Hatha yoga, 170, 172 Hazelnuts, 104 HDL See High-density lipoprotein cholesterol Headaches, 98 Health Grades (healthgrades.com), 209, 229 Health journal See Personal health journal Health Psychology, 71 Healthtestingathome.com, 225, 226 Hearing, protecting, 45 Heart CoQ10 for, 212 electrical system regulation, 119 exercise for, 159–63 Heart attacks, 231 fiber and, 80 heat and, 180 homocysteine and, 114 nattokinase and, 143 omega-3 fatty acids and, 135 sex and reduced risk of, 61 sleep disorders and, 48, 60 vegetarianism and, 111 water intake and, 98 Heart disease, 84, 86 beets and, 124 C-reactive protein and, 215 exercise and, 157 fiber and, 80 flaxseeds and, 124 folic acid and, 137 grapefruit and, 123 HDL and, 93 HNE and, 106 kale and, 128 laughter and, 63–64 LDL and, 93 marriage and, 70 multivitamins and, 134 omega-3 fatty acids and, 104 omega 3:6 ratio and, 106 periodontal disease and, 223 salmon and, 125 saturated fats and, 106 sleep disturbances and, 53, 60 soy and, 125 sugar and, 101 tests for, 218–19 trans fats and, 109 vegetarianism and, 110 vitamin B6 and, 137 vitamin B12 and, 137 vitamin E and, 140 whole grains and, 126 Heart failure, 140–41, 144–45 Heart rate, 119, 121, 160 Heart scan, 218 Heartscanofchicago.com, 218 Heavy hands walking, 161 Heavy metals, 212 Helicobacter pylori, 124 Heller, Rachel, 42 Heller, Richard, 42 Hepatitis, 142, 143 Hereditary hemochromatosis (HH), 228 Herpes virus, 213 Hesperetin, 125 High-density lipoprotein (HDL) cholesterol, 103 exercise and, 151 fish and, 118 monounsaturated fats and, 104 niacin and, 136 oat bran and, 107 omega-3 fatty acids and, 135 onions and, 91 polyunsaturated fats and, 106 probiotics and, 96 properties of, 93 ratio in total cholesterol, 151, 214–15 tests for, 212, 214 High-fructose corn syrup (HFCS), 102–3 Hijiki, 127 Hip fractures, 115, 170 HNE, 106 Home Diagnostics (homediagnostics com), 223 Index Home Health Testing (homehealthtesting.com), 217, 226 Homocysteine, 45, 114, 115, 125, 137, 212, 215 Honey, 102 Hope, Bob, 155 Hospitals, 228–30 Hot flashes, 68, 143 HTTP-5, 72 Http://doctor.webmed.com, 208 Http://santosha.com, 170 Http://webapps.ama-assn.org/doctor fi nder, 208 Https://healthmanager.webmd.com, 193 Huevos de la Casa, 90–95 Human growth hormone (hGH), 230–31 See also Growth hormones Human Nutrition Research Center, USDA, 149 Hunger, avoiding extreme, 131 Huntington’s disease, 106 Hydrogenated fats See Trans fats Hypertension See also Blood pressure chromium and, 145 exercise and, 157 heat and, 180 home monitoring of, 223–24 meat and, 114 pre-, 223, 224 sleep disturbances and, 53 soy and, 125 sugar and, 101 I-Find, 224 Ice, 101 Immune system exercise and, 153, 164 garlic and, 124 probiotics and, 96 vitamin B6 and, 137 vitamin C and, 141 Incomplete proteins, 111 Indole-3-carbinol, 124 Infertility, 68 Inflammation, 125, 138, 153, 215 Insoluble fiber, 126 Insomnia, 68 ᭿ 265 Institute for Healthcare Improvement, 229 Institute of Medicine, 81, 157 Institute for Safe Medical Practices, 200 Insulin, 41, 101 carbohydrates and, 84, 86 chromium and, 145, 212 exercise and, 151 fiber and, 80 fructose and, 102 vegetarianism and, 110 Insulin resistance, 77, 84, 94, 145, 231 conjugated linoleic acid and, 116 sugar and, 101 testosterone therapy and, 232 Insulin sensitivity, 80, 86, 110, 151 Integrativemedicine.arizona.edu, 208 Internal body temperature, 152 International Classifi cation of Sleep Disorders, Diagnostic and Coding Manual, The, 56 Inuit people, 104 Inversion tables, 169 Iodine, 127 Ionizers.org, 100 Irritable bowel syndrome, 138 Isometric exercises, 163 Japan, cancer rates in, 127 Jazzercise, 183 Jogging, 162 Johns Hopkins University, 124 Johnson, Lori, 129 Johnson, Ron, 129 Joint pain, 98 Jokl, Ernst, 179 Journal of the American Dietetic Association, 87 Journal of Sports Medicine, 158 Juvenon (juvenon.com), 139 Kale, 127–28 Katz, Lawrence, 187, 188 Keep Your Brain Alive (Katz), 188 Kellogg’s Smart Start cereals, 102 Kelp, 127 Kidney tests, 226 Kidneys, 97, 115 Kifi r, 97 266 ᭿ Index Kingpin (fi lm), 66–67 Krill, 121 Kroger, 121 Kundalini yoga, 172 Labtestonline.org, 214 Lactose intolerance, 87, 96 Lanou, Amy Joy, 111 Laughter, 63–67 LDL See Low-density lipoprotein cholesterol Lead, 96, 212 Leaving the moment (meditation), 67–68 Legumes See Beans Let’s Eat Right to Keep Fit (Davis), 43 Lifestyle, 39–72 See also Laughter; Meditation; Relationships/social networds; Sex; Sleep authors’ changes in, 40–47 recommendations, 237–38 things not to do, 45 Lignin, 124 Lipitor, 135 Lipoprotein subfraction test, 212 Liver, 96, 97, 106, 142, 143 Living will, 194 Longevity foods, 121–28 Longevity supplements, 135–43 LongLifeClub (longlifeclub.com), 1, 47, 71 Longlife.com, 146 Love and Survival (Ornish), 62 Low-density lipoprotein (LDL) cholesterol, 103, 128, 151 apples and, 123 beets and, 124 blueberries and, 122 niacin and, 133, 136 oats/oat bran and, 89, 107 omega-3 fatty acids and, 104 polyunsaturated fats and, 106 probiotics and, 96 properties of, 93 saturated fats and, 106, 107, 108 tests for, 212, 214 trans fats and, 109 Lower back, hamstrings pull, 174 Lower torso twist, 173 Lunesta, 60 Lung cancer, 91, 126, 128, 140 Lutein, 113, 123, 144, 145 Lycopene, 91, 113, 126, 145 Lyme disease, 213 Macular degeneration, 105, 135, 144, 215, 222 Maggette, Corey, 183 Magnesium, 92, 135, 141, 220 Maharishi Mahesh Yogi, 68 Mammograms, 219 Marijuana, 45, 57 Marriage, 70–71 Matthews, Kathy, 128 Maximum heart rate, 160 Mayo Clinic, 216 McDonald’s, 94, 95, 130 Meat, 106, 107, 111, 112, 114–18 Medical care, 191–232 See also Count Down Your Age Physical; Doctors DNA testing and, 226–28 home checkups and, 223–26 in hospitals, 228–30 note taking and, 195–201 personal health journal and, 192– 95, 196–99 recommendations, 238–39 Meditation, 57, 67–70, 177–78 Mediterranean-style diet, 117, 125 Melanoma, 222 Melatonin, 58–59 Memantine, 133 Memory, 50–51, 122, 142, 188–90 Memory Assessment Clinic, 142 Men egg intake in, 92 exercise and, 147–48 fiber intake in, 81 hormone tests for, 213 marriage benefit and, 70 obesity in, 42, 150 sex and, 61, 62, 63 stress-related disorders in, 68 testosterone therapy for, 232 Menocheck.com, 225 Menopause, 137, 143, 220, 225 See also Bio-identical hormone therapy Mercury, 96, 118, 119–21, 136, 140, 212, 226 Merzenich, Michael, 185 Index Metabolic profi le, 211 Metabolic syndrome, 84, 141 Metchnikoff, Ilya Ilich, 96 Metformin, 46 Methicillin resistant staphylococcus aureus (MRSA), 125 Methylmercury, 140 Mexoryl, 221 Michigan State University Food and Nutrition Database Research Center, 92 Microalbumin, 226 Micromoles per liter (µmol/L), 215 Milk, 106, 107 Milk thistle, 143 Miller, Michael, 64 Mind Body Medical Institute (mbmi org), 68 MineralCheck, 226 Mitochondria, 134, 138, 139 Monounsaturated fats, 104 Monterey Bay Aquarium (mbayaq org), 120 Mortality rates diabetes and, 101 lack of exercise and, 147–49 sex and, 61 vegetarianism and, 111 Mount Zion Osteoporosis Center, 115 Mozaffarian, Dariush, 119 Multiple sclerosis, 137, 145 Multivitamins, 134–35 Muscle mass, 150 Mutagens, 138–39 Mycoplasma, 213 Napping, 53 National Ambulatory Medical Care, 167 National Cattlemen’s Beef Association, 115 National Cholesterol Education Program, 93 National Institutes of Health, 75, 134–35 National Osteoporosis Foundation (nof.org), 219 National Sleep Foundation, 48 National Yogurt Association, 97 Nattokinase, 142–43 ᭿ 267 Natural killer cells, 124 Natural Resources Defense Council, 99–100 Neck rotation stretch, 172–73 NeoGuide, 217 Neurobics, 187–88 Neuron modulators, 185, 187 New England Journal of Medicine, 64, 133, 231 New York Health Spa, 154 New York Times, 133 Niacin, 93–94, 117, 133, 136–37, 151 Niacinamide, 136 Niaspan, 137 Night sweats, 143 Nightmares, 55–56 Nori, 127 Note taking, 195–201 NT factor, 144 Nurses’ Health Study, 140 Nutri-Grain cereal bars, 102 Nutrition, 73–146 See also Dietary fats; Fiber; Fish; Fruits; Meat; Sugar; Supplements; Vegetables; Water breakfast, 86–95 color in, 112–13 eating less and, 128–32 falling in love with food, 76–79 fantastic sources for, 129 longevity foods and, 121–28 recommendations, 233–35 Nutritional density, 76 Nutritiondata.com, 129 Nuts, 82, 110 Oat bran, 107 Oatmeal, 88 Oats, 89 Obesity See also Weight gain body fat correlated with, 150 breakfast and, 86 chromium and, 145 grapefruit and, 122–23 high-fructose corn syrup and, 102 sleep apnea and, 60 sugar and, 101 trans fats and, 109 underreporting of, 42 vegetarianism and, 110 Olive oil, 104, 106, 107, 125 268 ᭿ Index Omega-3 fatty acids, 116, 118, 119, 120, 124, 125 properties of, 104 ratio of omega-6 and, 105–6 supplements, 135–36 Omega-6 fatty acids, 105–6, 116 Onions, 91 Open Water Rowing Club, 186 Optimal nutritional allowance (ONA), 135 Optimism, 72 Oranges, 85, 125 Organic chicken, 117 Organic foods, 77 Organic meat, 115–16 Organicconsumers.org, 120 Orgasm, 61, 63 Ornish, Dean, 62 Osteoarthritis, 136 Osteocalcin, 145 Osteoporosis, 96, 135, 213, 231 See also Bone density beets and, 124 exercise and, 152 kale and, 128 meat and, 115 multivitamins and, 134 risk factors for, 220 tests for, 219–20 Ovarian cancer, 139, 227, 228 Oxford Vegetarian Study, 111 Oxidation, 123 Oxidative capacity, 151 Pain relief, sex for, 62 Pancreas, 84 Pancreatic cancer, 91, 114 Pancreatitis, 215 Pantothenic acid, 136, 138 Parkinson’s disease, 106 Peaches, 85 Pears, 85 Pectin, 123, 125 Pedometer.com, 156 Pedometers, 155–56 Peppers, 91 Periodontal disease, 80, 223 Perricone, Nicholas, 138 Persistent organic pollutants (POPs), 120 Personal health journal, 192–95, 196–99 Phosphatidyl serine (PS), 142 Phospholipids, 103 Photosynthesis, 83 Physical exams See Count Down Your Age Physical Physician Quality Report, 209 Physicians Committee for Responsible Medicine, 111 Phytonutrients, 82, 109, 112, 113 Pilates, 160, 183 Pine nuts, 131 Pineal gland, 58–59 Pinolenic acid, 131 Pinto beans, 92 Plasticity, brain, 185–86 Plasticsurgery.org, 232 Plums, 85 PMS, 68 Polychlorinated biphenyls (PCBs), 120 Polyphenols, 126 Polyps, colon, 127 Polyunsaturated fats, 106 Pork, 117 Posit Science (positscience.com), 189 Postpartum depression, 137 Potassium, 92, 125, 141, 220 Potatoes, 83 Power chutes, 165 Pratt, Steven G., 128 Prayer, 58 Prediabetes, 213 Prehypertension, 223, 224 Prempro, 232 Presbyopia, 222 Prescriptions, 200 Probiotics, 96–97 Processed food, 76–77 Processed meat, 114 Procter & Gamble, 108 Progesterone, 213, 226 Prostate cancer, 124, 232 alpha linolenic acid and, 105 avocados and, 123 DHEA and, 146 exercise and, 149 fiber and, 80 kale and, 128 Index lycopene and, 91, 126, 145 selenium and, 140–41 sex and, 61–62 soy and, 125 tests for, 213, 226 vitamin D and, 139, 140 whole grains and, 126 Prostate support, saw palmetto for, 143 Protein, 109, 111–12, 130 PSA test, 213, 226, 232 Psoriasis, 104 Pterostilbene, 122 Pulse meters, 161 Pumpkin seeds, 104 PumpOne (pumpone.com), 157 Purell, 229 Purpose, sense of, 71–72 Pyridoxine See Vitamin B6 Quadriceps stretch, 174 Quercetin, 123 Radioactive iodine, 127 Raisins, 87, 88 Ram Dass, 167 Rapid eye movement (REM) sleep, 50–51, 53 Reading aloud, 188 Ready, Elizabeth, 158 Rebounders (needakrebounders com), 155 Recommended daily allowance (RDA), 135 Red yeast rice, 151 Relationships/social networks, 70–72 Relaxation response, 68 REM sleep See Rapid eye movement sleep Resistance machines, 163–64 Resistance training, 151, 163–65, 166 Restaurant meals, 130–31 Restrained angle pose, 176 Rethman, Michael, 223 Rheumatoid arthritis, 104, 125, 141, 215, 220 Riboflavin, 136 Rice, 83, 94 Rice, Condoleezza, 180–81 ᭿ 269 Runner’s high, 154 Running, 162 Rush Institute for Healthy Aging, 132–33 S-adenosylmethionine See SAMe Safeway, 121 Safflower oil, 106 Saint-John’s-wort, 72 Salad, 112–13 Salad dressings, 107 Salix Pharmaceuticals, 216 Salmon, 120–21, 125 Salt/sodium, hidden sources of, 76 SAMe, 72, 142 Saponin, 89 Sarcopenia, 149–50 Saturated fats, 92, 110, 112, 114, 116 blood-sugar tolerance and, 151 properties of, 106–8 Saturday Review, 64 Saunas, 179 Saving Private Ryan (fi lm), 66–67 Saw palmetto, 143 Scientifi c American, 129 Scripps Clinic, San Diego, 122–23 Sculling, 186–87 Sea vegetables, 126–27 Seeds, 82 Selenium, 94, 117, 140 Sellmeyer, Deborah E., 115 Sentara Norfolk General Hospital Sleep Disorder Center, 49 Serotonin, 142, 153 Sesame seeds, 104 Seventh-Day Adventists (study of ), 80, 110 Sex, 61–63 benefits of, 61–62 exercise value of, 160 medical questions about, 63 sleep and, 51, 58, 62 stress and, 68 Sheppard, Judy, 183 Sideward bend pose, 176 Simple shoulder stretch, 173 Skin cancer, 124, 221–22 Skin exam, 221–22 Skin-fold method, 150 270 ᭿ Index Sleep, 48–61, 62 bedrooms conducive to, 53–56 consequences of deprivation, 48–49 energy used during, 86 optimal amount of, 52–53 REM, 50–51, 53 strategic tips for obtaining, 56–59 Sleep apnea, 59–61 Sleep cycle, 49–51, 56 Sleep diary, 53, 54–55 Sleep laboratories, 61 Sleep Quest (sleepquest.com), 61 Sleeping pills, 49 SleepMate, 55 Smoking, 45, 57, 62, 110, 148, 159, 220 Snoring, sleep apnea and, 60 Soda, 98 Sodium alginate, 127 Soup, 131 South Beach Diet, 107 Soy, 103, 105, 125 Soy milk, 87, 107 Spark (exercise bike), 181–82 Spelt, 90 Sperm count, decreased, 68 Spinach, 128 Spine flexibility, 169–71 Splits, 174 Sprewell, Latrelle, 183 Squamous cell carcinoma, 221–22 Stanford University, 147 Starbucks, 158 Static stretching, 168 Statins, 151 Steam rooms, 179 Stem cells, 144 StemEnhance, 144 Sterols, 103 Stomach cancer, 124, 126 Streeter, Tanya, 16 Stress healthy (exercise), 152–53 meditation and, 68 sex and, 62 Stress echocardiogram (Stress ECHO), 218–19 Stretching, 166–67, 168–72 Stroke volume, 121 Strokes, 92, 231 beets and, 124 blueberries and, 122 chromium and, 145 exercise and, 157 fiber and, 80 fish and, 118 flaxseeds and, 124 heat and, 180 HNE and, 106 homocysteine and, 114 nattokinase and, 143 periodontal disease and, 223 sleep apnea and, 60 vitamin B12 and, 137 water intake and, 98 Sudoku puzzles, 186 Sugar, 101–3 See also Blood sugar in cereal, 88 in fruit, 87 in fruit juice, 81 in the glycemic index, 83 on ingredient labels, 101–2 refi ned vs complex, 102 Sulforaphane, 124 Sun salutations, 172 Sunflower oil, 106 Sunscreen, 221 SuperFoods HealthStyle (Pratt and Matthews), 128 Supplements, 132–46 doctor’s attitude toward, 202–3 overview of, 134–35 probiotic, 97 recommendations, 235–36 as targeted therapy, 143–46 top longevity, 135–43 Sushi, 121, 127 Sweat lodges, 178–79 Sweating, 178–80 Swimming, 166, 167 benefits of, 162–63 Dave’s routine, 172–78 Swinging elephant trunk, 173 Synapses, 186 Systolic blood pressure, 224 Taylor, Sadie, 43, 46–47 Tea, 98, 99, 125–26 Teeterhangups.com, 169 Index Teitelbaum, Jacob, 145 Television, 51, 57 Testicular cancer, 225 Testosterone, 62, 146, 164, 213, 226, 232 Tests/quizzes Antiaging Test, 1–37 Borg Scale Test, 14 Count Down Your Age Laugh Test, 64–66 Food-Buying IQ, 77–79 What Makes for a Great Doctor?, 203–5 Testsymptomsathome.com, 226 TetraPak International, 96 Texas Monthly, 202 Theanine, 145 Thiamine, 136 Thrifty gene, 130 Thyroid gland, 127 Thyroid panel, 211 Toe stretch, 174 Tomatoes, 91, 126, 145 Tortillas, 94, 107 Total cholesterol/HDL ratio, 151, 214–15 Training range, 160–61 Trans fats, 92, 108–9 Transcendental Meditation, 68 Treadmill stress test (TST), 218 Treadmills, 180, 181 Triceps dips, 175 Triglycerides, 103 fiber and, 80 grapefruit and, 123 niacin and, 133, 136 omega-3 fatty acids and, 104, 135 onions and, 91 saturated fats and, 106 tests for, 215 Triticale, 90 Tufts University, 152 Turmeric, 138 Type diabetes, 84, 101, 145, 151, 215, 223 Ubiquinone See CoQ10 Ulcers, 124, 127, 138 Uncle Sam’s whole wheat cereal, 89 Union of Concerned Scientists, 116 ᭿ 271 University of Arizona, 208 University of California, Berkeley Recreation Center, 183 University of California, San Francisco, 115, 185 University of East London, 124–25 University of Maryland Medical Center, 64 University of Maryland School of Medicine, 66 University of Toronto, 132 University of Wisconsin, 170, 171 Uric acid test, 212 Vagnini, Frederic J (“Dr V” author) breakfast of, 95 dinner with, 117–18 exercise routine of, 156, 184 laughter therapy and, 67 lifestyle changes made by, 40–43 on physical exams, 211, 212, 213 Vagnini.com, 146 Vegans, 110, 111 Vegetables cooked vs raw, 113 fiber in, 82 importance of, 109–12 pigmentation of, 112–13 sea, 126–27 serving size, 110 skin of, 113 Vegetarians, 110–12, 124, 137 Vinyasa yoga, 172 Virtual colonoscopy, 216, 217 Virtual fitness trainers (virtualfitnesstrainer.com), 157 Visicol tablets, 216 Vital Vittles 12 Grain bread, 81–82 Vitality101.com, 145 Vitamin B1, 136 Vitamin B2, 136 Vitamin B3 See Niacin Vitamin B5 See Pantothenic acid Vitamin B6, 136, 137 Vitamin B7 See Biotin Vitamin B12, 112, 136, 137 Vitamin B complex, 136–38 Vitamin C, 141 Vitamin D, 135, 139–40 Vitamin E, 140 272 ᭿ Index Vitamin K, 145 Vitamin T, 62 Vitamin U, 127 Wakame, 127 Walking, 153, 161–62 Walnut oil, 105 Ware, J Catesby, 49 Warfarin, 145 Warming up for exercise, 165–66 Water, 97–100, 152, 163, 180 bottled, 99, 100 fi ltering devices for, 100 before meals, 131 optimum intake of, 98 tap, 99–100 tips for getting enough, 99 Water retention, 98 Watermelon, 145 WebMD (webmd.com), 208 WebMD Health Manager, 193 Weight-bearing exercise, 152, 220 Weight gain See also Obesity processed food and, 76–77 sleep deprivation and, 49 sugar and, 101 Weight loss and control, 74–75 diets and, 73 exercise and, 156, 159 fiber and, 80 saunas and, 179 sea vegetables and, 127 water intake and, 97 yoga and, 171 Weil, Andrew, 139, 208 What Makes for a Great Doctor? (quiz), 203–5 Wheat, 89 Wheat germ, 81, 89 White flour, products made from, 83–84 White noise machines, 55 White tea, 125 White Thunder, Vernell, 178 Whole Foods, 88, 112 Whole grains, 84, 126 Whole wheat bread, 80, 81 Wild salmon, 120, 125 Williams, Roger, 179 Windmill stretch, 173 Wine, 99 Winfrey, Oprah, 218 Women digital tomosynthesis for, 219 egg intake in, 92 exercise and, 148–49 fiber intake in, 81 gynecological exams for, 220–21 hormone testing for, 213 marriage benefit and, 70 obesity in, 42, 150 sex and, 61, 62, 63 stress-related disorders in, 68 testosterone therapy for, 232 Women’s Health Initiative Low Fat Diet Study, 107 Women’s Hospital, Boston, 119 Womentowomen.com, 232 World Health Organization, 222 Worldhealth.net, 208 World’s Healthiest Foods, The (whfoods.com), 128 Xanthelasma, 41 Xdrive.com, 193 Yoga, 43, 154, 160, 168, 170–72, 183 Yoga mats, 171 Yogananda, Paramahansa, 170 Yogasite.com, 154 Yogurt, 95–97 Zeaxanthin, 144, 145 Zinc, 135 ... Health, Stabilize Your Weight, and Count Down Your Age ẇ 73 Better-than-Ever-Fitness Plan Soup Up Your Stamina, Double Your Strength, and Get Those Hormones Flowing! Ẉ Take Charge of Your Medical... old, you will have actually reduced your functional age to that of someone younger than 64 You will be counting down your age We believe you can count down your age by as much as 20 years Research... use This page intentionally left blank Count Down Your Age This page intentionally left blank 67 The Antiaging Test Take the Test, Find Out Where You Are, and Start Counting Down Your Age o get