Human longevity is not just affected by how well your genes are, but also how well you live your life. Researchers have found a way to eat, move and manage stress that determines how long people live.

A new study conducted on 20,000 people in the UK and has been published in the British Medical Journal, shows that one can reduce the risk of stroke by 50 percent. Just by doing four things, which is active for 30 minutes a day, eating fruits and vegetables, and avoiding excessive smoking and alcohol.

People can reach the age of 100 with a healthy lifestyle. However, Thomas Perls of Boston University School of Medicine, believes that with the assumption that puts genes aside, there’s nothing stopping you living up to the age of 90 years.

Here are 10 habits Perls used to calculate how long a person can survive, as reported by USNews, Tuesday (9/3/2010).

1. Do not retire.
Although already in the retirement age does not mean you can no longer work. “Evidence shows that in a society where people suddenly stopped working, the incidence of obesity and chronic disease increases after retirement,” says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging.

2. Floss Teeth Every day
This can keep the arteries (blood vessels) remain healthy. Studies from New York University in 2008 showed that flossing every day can reduce the number of bacteria that cause gum disease in the mouth. These bacteria can enter the bloodstream and trigger inflammation in the arteries, and increases the risk of heart disease.

3. Always move
“Sports is the only way to stay young,” said Jay Olshansky, a professor of medicine and aging researcher at the University of Illinois at Chicago.

Study after study has recommended that the benefits of exercise to improve mood, mental acuity, balance, muscle mass, and bone. No need to exercise at the gym, just by simply walking around the neighborhood for 30 minutes a day.

4. Eat high-fiber cereal for breakfast
Whole wheat benefited especially in the morning can help maintain stable blood sugar levels throughout the day. According to a study conducted recently by Ferrucci and colleagues, people who do this can prevent  diabetes, which could accelerate aging.

5. Sleep at least 6 hours a day
“Sleeping is one of the most important functions for our bodies, our body regulates and heal cells when we are asleep,” Ferrucci said.

6. Consumption of whole foods, not supplements
Evidence strongly indicates that people who have blood that is rich in nutrients, like selenium, beta-carotene, vitamins C and E, has a longer life. But there is nothing to prove that taking supplements can provide anti-aging benefits.

“There are more than 200 different carotenoids and the 200 different flavonoids contained in a tomato,” Ferrucci said. This chemical is beneficial to the body other than known nutrients such as lycopene or vitamin C. Avoid white foods (nutrient-lacking white food) such as bread, flour and sugar. And switch to fruits, vegetables, and whole wheat bread.

7. Reduce the neurotic (nerve pressure)
A better way to cope with stress is yoga, exercise, meditation, tai chi (take a deep breath in for a while). While in the other hand daydreaming, eating chips in front of the TV, partying and drinking to much alcoholic is bad for the body.

8. Live like Seventh Day Adventist
Americans who define themselves as the Seventh Day Adventists, have a life expectancy average of 89 years, about a decade longer than the average American.

They appreciate the body by not smoking, consume alcohol or pamper your body with sweet foods. They are usually vegetarian and eat fruits, vegetables, nuts, and do many sports. They are also very focused on families and communities.

9. Being a creature that used to it
According to Olshansky, people tend to live the old days with a strict routine, eating the same food and doing the same types of activities throughout their lives. Sleep and wake at the same time each day is one good habit to keep the body in a stable equilibrium.

10. Stay socially connected
Have social relationships with friends or loved ones is key to avoiding depression, which can lead to early death, particularly common to a widow and an elderly widower.

Some psychologists even think that one of the greatest benefits to be obtained from the parents exercise a strong social interaction, a walk with friends or join a training class.

In order to stay active you will need healthy and strong bones. To achieve that condition, it is necessary to make sure that you have an enough calcium intake.

Osteoporosis or bone loss is a metabolic bone disease characterized by decreased density (density) of bone until a bone break easily. If it so, of course, one activity will be disrupted. For that, it takes a sufficient intake of calcium for healthy bones and strong.

One study says, women who get the daily calcium intake from food would have stronger bones than women who got it from tablet supplements.

Calcium is important to prevent osteoporosis, which affects estimated eight million American women, and two million men. As many as 34 million others, have low bone density that increases the risk of osteoporosis.

A study published the American Journal of Clinical Nutrition, the study of 183 women concluded post menopause, consumption of adequate calcium can help prevent bone density and decrease the required calcium from bone.

In the study, researchers asked the women in detail about the diet and calcium supplement intake for a week. “We assume that this represents the type of diet every woman,” said assistant professor of the Division of Bone and Mineral Diseases Barnes-Jewish Hospital Reina Armamento-Villareal, MD.

Based on the answers of the participants, the researchers divided the women into three groups. One is called the supplement, at least 70 percent of their daily calcium obtained from the tablets. The second group is called the diet, at least 70 percent of calcium intake comes from food products daily. In addition, the last group is the diet plus supplement group, the percentage of calcium intake is not much different between the two other groups.

“Only 35 percent of the calcium in most supplements can be absorbed by the body. Calcium from diet is generally better absorbed. This could be the reason how a woman had a higher calcium and bone density to form a better,” said Armamento -Villareal.

Seeing the results of the study, can be said that calcium derived from natural food is better than that contained in the supplements. However, does not mean that supplements are useless. Especially for those who consume less natural foods that contain calcium.

Studies conducted by Italian researchers reported, L-Carnitine supplementation may reduce fatigue and promote mental function in older people. In fact, it can significantly increase bone density and reduces fat mass.

“L-carnitine, a molecule such as vitamin that has several important roles in the body, helping selsel produce energy from fat. High concentrations of molecules found in parts of the body with high-energy requirements, such as skeletal muscle and heart. On the whole, the concentration of L-carnitine decline after the age of 70, “said researchers from the University of Catania Dr. Mariano Malguarnera and colleagues report in the American Journal of Clinical Nutrition as quoted by Reuters.

In the study, Dr. Mariano and randomly selected team of 66 men and elderly women with eating 2 grams of L-carnitine or a placebo every day for 6 months.

The result, a significant decrease cholesterol levels in individuals who received supplements. L-cartinine recipients also increases muscle mass of 3.8 grams and 1.8 kg loss of fat mass.

People given L-carnitine is also able to walk 4 meters farther during 6-minute walking test after treatment than those given placebo.

Participants in the study of L-carnitine group also reported significant changes in the mental, physical, and eliminate fatigue. The placebo treatment with no impact in reducing fatigue.

Eating a healthy food does not only provide energy and stamina which is good for the body. However, you also should be wise in choosing foods that can make the body is always ideal.

If you’ve been less paid attention in choosing healthy foods, then it’s time to start learning what foods that the body needs.

To find out, you could follow this lists which is taken from Yahoo:

Green vegetables

Medical experts say, green vegetables is one of the wonders of natural food. Green leafy vegetables are rich in nutrients such as folic acid and vitamins A and C, which can reduce the risk of cancer. With one cup of dark green leaves per day, you can prevent the possibility of diabetes and hypertension.

Nuts

Many nutritionists recommend nuts such as almonds, cashews, and walnuts for high natural fiber content. Fiber slows the digestive process, keeping hunger, and could be a snack in the afternoon.

Onion

Studies show that eating garlic regularly can reduce asthma symptoms and the risk of stomach cancer. Add onion to the soup and stir your dish, will provide greater health benefits for families.

Whole grains

Refined grains like white rice and pasta have lost 90 percent of the nutritional value through the distillation process. But, as if this is not enough reason for you to move selected grains such as brown rice, quinoa, and whole grains as your daily food and family.

Recently, a study showed that a diet rich in oats can actually reduce the fat stored in the lower abdomen. So do not be surprised if a lot of people eat brown rice or wheat, but still has a lean and flat stomach.

Yogurt

Incorporate yogurt into food to accompany your routine daily can improve your digestion. Of course, if you eat the right way. Check the list of labels, if there are labels “active cultures” to ensure you get healthy probiotics.

Choosing a probiotic yogurt rich in vitamin D also is one of the efforts to prevent osteoporosis.

People with high blood pressure (hypertension) should be smart in choosing their meal. The two main foods that can affect hypertension is salt or sodium intake and potassium intake.

But there are ways diet can be done for patients with hypertension which is the DASH diet (Dietary Approaches to Stop Hypertension).

The diets was developed in the United States but has been successfully used in nations around the world such as  South Africa.

Just so you know, South Africa in general, and the African population in particular, are vulnerable to hypertension or high blood pressure.

An estimated 24.4 percent of adults in South Africa suffer from hypertension. Consequently, many of which had a stroke and brain damage in this population. Salt intake and high potassium is the main cause.

Whereas the WHO recommends a ratio of sodium to potassium in the diet is 1:1. But in Africa, the consumption of sodium are very high which could reach 8 grams / day (compared with the recommended maximum of 6 grams / day). While in the other hand the consumption of potassium are very low (50-60 mmol / day). This is what causes many people to suffer high blood pressure in South Africa.

Studies conducted by Professor Karen Charlton and his team in 2007 at the University of Cape Town and Medical Research Council in Cape Town, the DASH diet achieved promising results in 80 patients with a mild to moderate hypertension who received antihypertensive medication. Only by changing the six items of food in their diet for eight weeks.

DASH diet has provided scientific evidence that eating lots of fruits, vegetables and whole grains with a low-fat milk or fat-free, can increase potassium, magnesium and calcium intake. While reducing sodium intake to a level acceptable to reduce blood pressure.

Prof. harlton provided bread, margarine, broth, soup mix and a sense amplifier with less sodium or salt content and Maas 500 ml per day (not seasoned sour cream) for the 40 ‘candidates’ for a period of eight weeks.

Another 40 people classified as ‘control subjects’ are given the same diet with normal content of salt and 500 ml of cold sweet drinks for the same period.

After eight weeks, systolic blood pressure an average of 6.2 candidates mm Hg lower than control subjects. Whereas systolic blood pressure and diastolic BP control subjects as measured by ambulatory blood pressure monitoring 24-hour average above 4.5 mm Hg lower than testing participants.

In thegroup participants sodium intake test did not change, whereas participants in the control group increased by almost 1 gram per day.

Nutritional intake increased dramatically. Calcium intake increased almost double, potassium intake was almost 900 mg per day and magnesium intake increased by 84 mg per day in the test group.

Please note that the increased intake of potassium, calcium and magnesium is achieved without the use of mineral supplements.

Prof. Charlton and his team (2007) concluded that their research showed the public health response.

“You can achieve reduction in systolic blood pressure is clinically significant for the treatment of hypertension is low-income communities in South Africa through the manipulation of the seven dietary intake of processed foods,” he said.

This study not only indicates that the poor with few resources can make dietary changes that can increase blood pressure, but the eating habit can be changed by making some adjustments.

Lots of people suffer from acid reflux and have tried to over the counter antacids and medications with little or no relief. Doctors are just going to give us prescriptions for expensive medications, which might work but they are costly and some people just can’t afford them, so they continue to suffer. The good news is that the cure could be as close as making some simple changes to your diet. There are foods that cause acid reflux, and if you are eating these foods on a regular basis, then avoiding them may be all that’s needed to take care of your acid reflux.

Below you could find a list of usual foods that cause acid reflux symptoms in some people. Take a look at this list and see if there are foods on it that you eat on a regular basis and try some alternatives to see if these help reduce your acid reflux symptoms.

High Fat Foods
Dairy foods that are high in fat such as whole milks, cottage cheeses, and many other high fat cheeses can be an almost instant trigger for acid reflux. Try using non fat milk and low fat cottage cheese. Some processed cheese foods are low in fat and taste almost as good as their real cheese counterparts. Check the labels.

High fat meats like marbled steaks and other cuts of beef, ground beef, dark chicken and turkey meat and their skins can all be foods that cause acid reflux in you. Alternatively, you can find cuts of beef that are less marbled and closely trimmed, ground sirloin is typically lower in fat, and boneless, skinless chicken and turkey breasts are a wonderful and healthy alternative.

Fried foods, especially those found at any fast food restaurant, are also foods that cause acid reflux in most people. Try finding foods that are fried in lower fat oils like peanut oil. They still may cause some discomfort, but it is possible that they won’t cause as much discomfort as the others.

Fruits and Veggies
Citrus fruits like oranges, lemons, and grapefruits and their juices can irritate the esophagus and cause symptoms of acid reflux. Try fruits like apples and apple juice, which have been known to actually relieve heartburn.

Onions have been known to cause acid reflux, especially when eaten raw. If you love the taste of onion but they cause you pain, try using onion powder as an alternative.

Tomatoes are full of acid and should be avoided. This also includes products made from tomatoes like sauces, salsa, and condiments. There really is no alternative for tomatoes, but some other condiments and vegetables could replace them and still be satisfying.

Beverages
Coffee, both caffeinated and decaffeinated, can trigger acid reflux in many people and should be avoided. Try a cold glass of apple cider and 20 minutes on the treadmill for a morning pick-me-up.
Sodas and other carbonated drinks can cause symptoms of acid reflux. Water is the best alternative to soda, especially on hot summer days.

Alcohol, especially beer, can be damaging to the esophagus and cause acid reflux. This is where a lifestyle change may be necessary. When you go out volunteer to be the designated driver and have fun watching everybody else act like drunken idiots. You’re likely to win at darts more often this way, too.

There are other foods that cause acid reflux symptoms, too. The best way to figure out what is causing your acid reflux is to keep a journal and then avoid the foods that you find are your triggers. If this doesn’t help, then a trip to the doctor to discuss your acid reflux is recommended.