Add 20 Years To Your Life

Secrets to staying young and healthy a whole lot longer

Aside from stashing cash in your 401(k), you probably don't do much to prepare for your golden years. But money aside, what you do to stay healthy now will make a big difference later on. "Healthy habits do add up to a quantifiable benefit," says Michael Roizen, M.D., coauthor of You: The Owner's Manual (HarperCollins). "They increase not only how long you live but also the number of years you live disease-free." Follow this advice (and visit Dr. Roizen's RealAge.com for more info). You'll reap the benefits for decades.

Bite right. Making nutritious food choices day in and day out can have a big payoff now—and later. By limiting your consumption of trans and saturated fats to 20 grams total per day (aim for as few trans fats as possible), you'll keep your level of inflammatory proteins low, which in turn maintains clear arteries. The flavonoids and antioxidants in fruit and vegetables and the omega-3 fatty acids in fish and nuts can decrease damage to your DNA, which helps lower your overall cancer risk.

Total healthy years you'll gain 6.5

Nix the butts. Smoking significantly raises your risk for heart disease and a range of cancers. Ask your doctor about trying a cessation aid such as nicotine-replacement therapy, and check out the American Lung Association's Freedom From Smoking program at FFSOnline.org.

Total healthy years you'll gain 4

Soothe stress. When you're chronically frazzled, your brain increases production of stress hormones that can damage cells over time. Your best bet? Create a stress-management strategy you can stick to as diligently as brushing your teeth—you'll be better able to manage any curveball. To get started, pick a tension tamer such as yoga, or a social outlet that you enjoy, like a cooking class, and blow off steam at least once a week.

Total healthy years you'll gain 3.5

Exercise to drop pounds. Besides increasing blood pressure and cholesterol, being overweight can also lead to sleep deprivation, stress and depression, which may impede other stay-healthy plans. Getting sweaty for even half an hour a day can combat all these problems. Go to Self.com to figure out your body-mass index (18.5 to 24.9 is best). If you're on the high end, try making small diet changes (cut about 250 calories a day) and increasing your activity level.

Total healthy years you'll gain 2.3

Monitor your BP. High blood pressure causes nicks in the arterial lining, which the body repairs with cholesterol. The buildup can contribute to heart attack and stroke. The American Heart Association recommends measuring your BP once a year. If it's 120/80 or higher, the AHA advises stepping up exercise. Cutting salt intake to less than 2,400 milligrams a day may also help.

Total healthy years you'll gain 3.5