femalenetwork.com

Before you reach for that cheeseburger, consider this: Today we know more about living longer than ever before. The medical verdict is that what you can do today can come back to haunt you—or help you—later in life. “Women don’t realize how much they can do preventively in their 20s and 30s to help themselves live longer, healthier lives,” stresses Mary Ann Malloy, M.D., national spokeswoman for the American Heart Association. Taking stock of your beauty, diet and exercise habits, even your emotional outlook now can pay huge health and beauty dividends later. Cosmo tracked down the latest studies on longevity to find the fastest, easiest, no-brainer ways to lead a healthy lifestyle and look your best. Read on.

1. Stop smoking. Smoking decreases your skin’s oxygen supply, leaving it swallow and leathery. “A smoker’s face is more wrinkled than that of a heavy duty sunbather,” says Dr. Barney Kenet, a Manhattan dermatologist. The good news: No matter your age, once you stop smoking, your skin will start repairing itself within a few months.

2. Forget frowning. “Any repeated facial movement—brow furrowing, squinting, forehead wrinkling, can eventually cause permanent wrinkles,” says Ronald Moy, a Los Angeles dermatologist.

3. Sunscreen saver. “Up to 80 per cent of the signs of aging are caused by sun exposure,” stresses Dr. Kenet. “Use a moisturizer that contains SPF 15, or apply sunscreen along with your foundation everyday.

4. Hair preserver. “Pulling at your hair with a brush while blow-drying puts excess pressure at the root and can cause traction alopecia, a form of permanent hair loss,” warns Douglass Altchek, a Manhattan dermatologist. Buy a soft bristled brush.

5. Smooth skin. “Alpha-hydroxy-acid peels remove surface skin, helping reduce fine lines and discoloration,” says Dr. Kenet. Ask your favorite local dermatologist about this treatment, or a quick home treatment.

6. Inner cleansing. Go on a veggie diet for a day or two. Start with carrot juice and a tomato for breakfast, then take your pick of greens for lunch. Don’t forget legumes—high in protein. Swear off sugar, alcohol, and caffeine for a week—you’ll feel super-clean, more clear-headed. And skip the steak—lean beef has 2.5 times the fat of skinless chicken and 15 times the fat of tuna. It’s okay to indulge once a week, but stick to the leaner cuts.

7. Stay loose. A flexible body feels more at ease, so be sure to stretch regularly. Exercise to work up a major sweat, which helps pores release toxins. Susan Johnson, director of continuing education of the Cooper Institute in Dallas, recommends 30 minutes of physical activity a day. “That can be a 15-minute walk to work, a 5-minute sprint up your office stairs, and 10 minutes of intensive house cleaning at night.” Some research has shown that women who get 30 minutes of exercise daily reduce their risk for cardiovascular disease by 50 per cent.

8. Stay hard. Try walking with hand weights. Done for 30 minutes thrice weekly, this provides cardiovascular benefits and weight resistance training, which strengthens bones and wards off osteoporosis. This routine increases muscle, which burns fat.

9. Minus the makeup. Go cosmeticless for a week and let your complexion breathe. Meanwhile, wash makeup brushes in baby shampoo, wipe off compacts with newspaper and some glass cleaner.

10. Pamper yourself occasionally to de-stress. Check into a spa for massage, facial and aromatherapy treatments, or raid The Body Shop for everything you need for a home spa.

11. Laugh. A 1989 Loma Linda University study found that laughing ups the production of infection—and tumor—fighting cells by 25 per cent.

12. Cry. Emotional tears contain stress hormones, says a study by the Dry Eye and Tear Research Center in Minnesota. Alleviating stress by crying may reduce your risk for heart attack and stress-related disorders.

13. Fall in love. A 1993 National Center for Health Statistics survey found that people living with a lover or spouse experience fewer health problems. Having a confidant and a caretaker reduces stress.

14. Be social. People with a support group of friends—even just a couple—live longer than loners, according to a 1993 study in the British Medical Journal.

15. Express yourself. People who hide their emotions have higher heart rates and blood pressure, suggest Stanford University studies.

16. Don’t forget your vitamins C and E. Besides a daily multivitamin, reach for an antioxidant blend. “Antioxidants get rid of free radicals, compounds in your bloodstream that increase your risk of cancer and heart disease,” explains Paul Lachance, Ph.D., director of the Nutriceuticals Institute at Rutgers University. A 1997 University of Maryland study also found that a vitamin C and E combination increased the ability of arteries to expand to accommodate increased blood flow, even after patients consumed a McDonald’s meal.

17. Climb the job ladder. A 1993 National Center for Health Statistics found that working women had lower cholesterol levels, blood pressure and body weight than did those who stayed at home. Who doesn’t fare well? Women with clerical jobs who are married to blue collar workers. “These women felt little control over their career or their marriage, which increased their stress,” explains Dr. Malloy.

18. Pets please. A 1992 Australian study found that pet owners have lower blood pressure and cholesterol levels than do non-pet owners. “Animals encourage touch and contact, which relaxes you, explains Alan Beck, director of the Center for the Human Animal Bond at Purude University.

19. Fish facts. “Fish, especially fatty fish like tuna or salmon, is packed with Omega-3 fatty acids, a vital nutrient for the brain and blood,” explains Lachance. Eating 35 grams of fish daily (less than one serving) almost halves your risk of a heart attack, according to a 1997 New England Journal of Medicine study. “Even eating three to four ounces, two to three times a week is sufficient,” he says.

20. Stock up on magnesium. The recommended daily dosage of 350mg. can help you exercise harder (you’ll require less oxygen and less heart strain), according to a 1997 study by the US Department of Agriculture’s Human Nutrition Research Center. “Magnesium gives you more energy for working out and for work,” explains Henry Lukasaki, Ph.D., the study’s director. You can find magnesium in multivitamins or foods such as bran and dark-green veggies.

21. Get spiritual. Expand your horizons with tai-chi, the ancient Asian relaxation technique—take a class or try yoga, meditation—anything that focuses thoughts inward.