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Programs like Rushfit, Insanity and P90X aim to offer a comprehensive program that will help consumers successfully reach their health, fitness and weight-loss goals. There is no question that these are ambitious goals, particularly when you consider how many variables are involved, such as diet, exercise (activity and non-exercise activity) and behavioral change. After all, these are the foundational principles for achieving that elusive physical metamorphosis so many desire, but they must never be offered at the expense of good science and safe programming appropriateness.While each of these programs possesses both merits and drawbacks, it is important to consider the bigger picture. What happens after the immediate workout that leaves a person out of breath and lying flat on his or her back? Or after the short-term extreme diet that promotes unhealthy weight loss? How do these experiences change the way people think and feel about their health and well-being, and how will it influence their choices in the future? A program that leaves an experienced exerciser exhausted and elated at the notion that muscle soreness is merely a forthcoming adaptation means something completely different to an individual who has been told by his or her physician to get into shape. To that end, we hope this evaluation provided greater insight into the strengths and weaknesses of these popular programs. If this review helps you serve the needs and desires of your clients and the public with whom you engage in fitness dialogue more effectively, then we have accomplished our primary goal with this endeavor.The most accurate sided-by-side comparison I've found is posted on the American Council of Exercise website by Fabio Comana. It is an excellent expert lead report!P90X™, Insanity™ and Rushfit™—turn on your TV or computer, and you’ll be hard pressed to miss an infomercial from one of these products claiming that it will transform your body into the “best shape of your life.” Given their extreme popularity (and subsequent profitability), it’s no surprise that these programs have spawned sequels and imitators. Interestingly, each product includes some slick marketing educational piece demonstrating the program’s revolutionary training method for shaping your physique, whether it be through “Muscle Confusion,” “Max Interval Training” or “High Intensity Interval Training.” Hardly revolutionary, these are training modalities that are generally categorized under Metabolic Conditioning (MC). After all, years before these programs existed, renowned researcher Dr. William Kraemer, a professor of kinesiology at the University of Connecticut, Storrs, demonstrated the merits of muscle confusion (non-linear or undulating periodization), including the ability to induce greater levels of metabolic stress and adaptation upon the body. And Tabata, LaForgia and colleagues demonstrated the benefits of high-intensity interval training (H.I.I.T.) approximately 15 years ago. BeachbodyTM (which produces both Insanity and P90X) and others have successfully turned these concepts into revenue-generating goldmines. Of course, popularity is no guarantee of effectiveness, so ACE decided to put P90X, Insanity and Rushfit to the test in a head-to-head match-up to evaluate each on the basis on efficacy, science and safety.A Brief Review of Metabolic ConditioningBefore we get started, let’s briefly review the overall concept of metabolic conditioning (MC), which is defined as training that incorporates more integrated (whole-body), high work rate–type exercise sessions of moderate loads (resistance), coupled with shorter active recovery periods (activity during recovery) or even no-recovery periods. One key goal is to boost caloric expenditure during and after workouts (i.e., excess post-exercise oxygen consumption, or EPOC). This form of training is generally achieved through a combination of one or more of the following:Manipulating load (force generated) or the amount of resistanceManipulating the volume of work performed (usually quantified by the amount of sets times the number of repetitions performed in a session)Manipulating power or the rate at which work is performedThe initial strength improvements often witnessed early in a program are attributed more to neurological changes within the body as opposed to increases in muscle mass or size.Metabolic conditioning represents many different things to different individuals. To the athlete, it is specific training that mimics the demands of their sport—more specifically, the movement patterns and energy pathways needed for performance. To occupational professionals (e.g., firefighters, military servicemen or -women), tactical metabolic conditioning is task-specific, preparing them to perform their jobs successfully, efficiently and free from harm. For most people, however, MC is really just about health and fitness, with workouts designed to focus primarily upon helping individuals lose weight by increasing the number of expended calories during exercise and recovery. To a lesser extent, they also emphasize building muscle mass, which in turn increases the body’s metabolic flame (the increase in resting metabolism associated with having more muscle tissue). Contrary to many of the testimonials offered within infomercials, the reality is that while muscle conditioning (endurance, toning, etc.) is a likely outcome, most adults are lucky if they achieve significant muscle gains during these relatively short, defined program timeframes (e.g., 60, 90 days or eight weeks). While muscle typically takes four to six weeks after beginning a workout to start showing any increase in mass and size, a majority of research only shows adults gaining 2 to 4.5 pounds during studies lasting eight to 52 weeks.Initial Product ImpressionsThrough both infomercials and the Web, all three products utilize an effective marketing strategy to capture interest, especially through vicarious experience (seeing others successfully performing the workouts). Thus, after ordering each product, task number one was to review the introductory segments of each program, then take more time to review all the DVDs. Table 1 compares the costs, requirements, and overall appeal of the host and presentation of the workouts, while Table 2 details the goals, objectives and format of each program. http://www.acefitness.org/certifiednewsarticle/1443/p90x-insanity-and-rushfit-a-side-by-side/How Do the Three Programs Measure Up?The three programs are compared side-by-side for overall content, quality, training purpose(s) and strengths. A 1 to 10 scoring system (Tables 3, 4 and 5) is used for qualitative and quantitative purposes to evaluate each parameter measured, with a “1” indicating “poor” and a score of “10” indicating “excellent.”http://www.acefitness.org/certifiednewsarticle/1443/p90x-insanity-and-rushfit-a-side-by-side/Scientific Value: Evaluation, Appropriateness and SafetyRushfit: Overall Exercise Program ImpressionsTrainer Erik Owings demonstrates a solid understanding of science, exercise programming and progression. This program offers foundational instruction of key movement patterns that include squats, lunges, push-ups, sit-ups, rotations and dumbbell exercises, but he does miss some important technique cues (e.g., hip-hinging, lumbar stability) and key compensations, such as St-Pierre’s lack of mobility during squats, during which his feet fall into pronation and his heels lift during the lowering phase. This is a bit concerning given the repetitive nature and complexity of some of these exercises and movement patterns.However, Owings clearly is knowledgeable about training the body and energy systems, as evidenced by his progressions and work-to-recovery ratios (e.g., during his plyometric intervals, he incorporates appropriate work-to-recovery ratios. He also demonstrates easier exercise alternatives and modifications for many of his movements for novice exercisers.The exercise and movement patterns selected mimic various activities of daily living while also introducing a variety of basic movements and techniques needed by the MMA fighter (especially in The Fight Conditioning Workout). All the participants perform the workouts barefoot, much the way an MMA fighter trains and fights. While I personally believe we all need some form of barefoot training, not everyone should or will want to train barefoot. This does not imply that these workouts cannot be performed with shoes on, but I think some discussion on the matter would have been helpful.The workouts offer a comprehensive approach to MC training that targets a variety of the health-related parameters of fitness (endurance, strength, flexibility and cardio) and the skill-related parameters of fitness (power, agility, balance, coordination and quickness).Insanity: Overall Exercise Program ImpressionsFrom a scientific standpoint, what is most alarming about the Insanity program is the overall lack of understanding of science, programming and how to effectively train the energy pathways. This is evident from start to finish. For example, DVD #1 features a battery of eight fit tests, each challenging the exerciser to complete as many repetitions of a particular movement in 60 seconds, separated by brief 30- to 60-second recovery intervals. Given the protocols selected, sequence of testing and the work-to-recovery ratios, one must question the validity and purpose of this battery. A good test administrator recognizes the need for purposeful tests that avoid redundancy, utilizes a progressive test sequence (assessing more compound movements first) and also allows for appropriate muscle and energy pathway recovery between assessments. All of these elements are missing, as the tests induce partial fatigue with simpler movements before the more complex and challenging protocols are conducted. Additionally, it strings together a series of almost redundant jumping drills in succession before concluding with two assessments emphasizing the upper extremity. Even the most basic of circuits alternates between the upper and lower extremities to allow for appropriate recovery.Equally concerning is the intensity of the warm-ups, which last approximately 10 minutes and have the models sidelined in exhaustion. This is followed by approximately five to eight minutes of static stretching, which makes little sense given the mostly plyometric-based training that follows. On a positive note, however, a static stretching component is appropriately included in the post-exercise segment.The coaching cues and exercise instruction are poor. The introductory DVD begins with some basic instruction and a review of four basic movements that are used frequently throughout the program—jumps, squats, planks and a C-sit. Not only are most of these movements instructed incorrectly, but many of the technique instructions are simply read from a checklist, with almost no explanation or demonstration to the end-user. Additionally, on countless occasions, the trainer emphasizes a specific technique in one area while neglecting other more significant compensations (e.g., missing repeated valgus stress in the knees during jump-landing in many of the female models, while demonstrating a firm core). Most experts agree that it is not advisable to introduce jumping activities until you have successfully instructed individuals how to land correctly, a basic premise omitted with this program.While each workout features a unique (albeit similar) title, it is almost impossible to make sense of each workout’s objective or differentiators, other than simply inducing fatigue and exhaustion with repetitive exercises and to burn calories. This suggests that the trainer, Shawn T, simply devised a series of exercises (emphasizing low-to-moderate lower-extremity plyometric exercises), then randomly assigned them to different workouts without rhyme or reason.Dr. Donald Chu, a leader in plyometric training and research, has long suggested that appropriate plyometric volumes for athletes should be based upon training experience and intensity, and determined by the number of foot or upper-extremity contacts. While most of Insanity’s drills qualify as low-to-moderate intensity drills, the number of foot contacts featured in several sessions is almost double the number suggested by Chu, which raises concerns about repetitive micro-trauma or overuse.No programming philosophy appears to exist for how the workouts are sequenced during the “circuits” (e.g., alternating upper and lower extremities or push-pull movements), and DVDs labeled as “Max” are simply longer workouts. Almost every DVD involves jumping, along with static and dynamic balance drills (to a lesser extent). The “Max Interval Plyo” workout primarily targets muscular endurance and only has four true plyometric exercises. Given their complexity and increased potential for injury, plyometrics are traditionally performed early in a session.Curiously, Cardio Abs is filled with jumping activities, and the Core Cardio and Balance workout introduces three true balance exercises during the last 14 minutes of the workout. Again, balance training is traditionally positioned toward the earlier phases of a session when concentration levels are higher (e.g., during dynamic warm-ups).Exercisers are frequently asked to monitor heart rate (HR), but no information or explanation is offered regarding target HR zones or appropriate HR training intensities.While this program demonstrates popularity among competitive, athletic individuals, perhaps creating a cult-like following, it does present a myriad of concerns for the average deconditioned individual who is simply trying to improve his or her overall health and fitness. Although Insanity’s effective marketing campaign clearly states this “program is not for everyone,” part of its success is attributed to how effectively it baits one’s competitive fervor, whether conditioned or not.For the average person, Insanity’s exercise intensities, exercise selections, sequences, durations and work-to-recovery ratios are inappropriate and, at a minimum, may breed disappointment. When exercisers are encouraged to use outcome goals (e.g., complete as many reps as possible in 60 seconds) without adequate recovery, it is just a matter of time before individuals begin to perceive failure if they are unable to complete some (or even most) of the assigned drills.P90X: Overall Exercise Program ImpressionsOne of the first things that is evident from the P90X DVDs is the charisma and humor that characterizes Tony Horton’s teaching style. He possesses a strong ability to engage participants and build rapport effectively, demonstrating skill sets so critical for success when working with people. Additionally, his sense of humor certainly helps alleviate the anxieties many people possess associated with exercise. Undeniably, these traits probably account for much of the success his program has enjoyed.Metabolic or physiological stress, or “muscle confusion” as he calls it, is nothing new, but he has developed a comprehensive system that puts it into practice. His program design, while not perfect, as no program ever is, is deeply rooted in science. It is evident that he has gone to great lengths to develop his program and consider which of the various parameters of physical fitness should be included. He identifies appropriate exercise modifications for more inexperienced individuals, understands how to train muscle groups (split routines) and how to sequence exercises with appropriate recovery intervals. Although he does miss key biomechanical flaws and cues during his instruction and coaching of various exercises, he is attentive to safety and his instructional cues are generally solid.Unfortunately, one disappointing aspect of P90X is the need to make a considerable investment into ancillary equipment to complete the workouts. Unlike the other products, the muscle-strengthening focus of P90X requires resistance equipment, which may come as an unexpected surprise to many consumers. While this equipment is readily available within the confines of a commercial gym, most people intend to perform these DVD-based workouts at home. It is no surprise, then, that Beachbody offers all of the necessary equipment for purchase on its Web site. Of course, these items can also be found at most sporting-goods stores, as well.As with Insanity, exercisers are frequently asked to monitor heart rate (HR), and check target HR zones, but little explanation is offered for why this is necessary. While there is an initial cardio test that measures recovery HR, no information or explanation is offered in the program regarding target HR zones or appropriate HR training intensities.Dietary ComponentsFor most people, the impact on weight loss of a calorie-restricted diet is greater than the effects of exercise during the initial phases of a weight-loss program. When one considers initial tolerance levels for exercise intensity, duration and frequency for most deconditioned individuals, and the fact that elevated metabolic rates attributed to the addition of a few added pounds of lean mass do not occur for four to six weeks, a successful program to transform the body has to include effective dietary strategies. With that in mind, let’s take a look at how the three programs stack up in terms of nutritional and weight-loss advice.RushfitRushfit’s nutrition guide is very simple, suggesting healthier sources for the three macronutrients (carbohydrates, protein and fats) and a variety of effective dietary strategies. The program also offers pre- and post-exercise snack or meal guidelines. While the pre-workout macronutrient proportions and hydrationstrategies fall in line with recommendations from current research, the post-exercise guidelines prove somewhat questionable. The general nature of their workouts is anaerobic endurance, which utilizes carbohydrates as a primary fuel, necessitating glycogen replenishment during recovery, especially during the first one to two hours post-exercise when recovery rates are greatest. Reducing carbohydrate intakes to 35 percent of consumed calories during this period only serves to retard glycogen recovery, which normally can take 24 to 36 hours. Consequently, progressively lowering available glycogen stores will compromise energy and performance levels in successive workouts.The body requires carbohydrates to metabolize fats completely, and if an individual’s carbohydrates stores become progressively depleted, his or her fuel utilization will be compromised. Without adequate carbohydrates provided by the diet, the body turns to a viable alternative to convert specific amino acids to glucose for fuel or to allow it to continue burning fats. Unfortunately, 99 percent of these usable proteins exist in the form of muscle tissue; thus, this practice simply promotes attacks on muscle protein.While protein is crucial to recovery for muscle synthesis, suggesting 55 percent of the post-exercise calories originate from protein stores is excessive. Various research studies demonstrate a 3:1 or 4:1 ratio of carbohydrates-to-protein as optimal for enhancing recovery rates after exercise.Estimates of daily caloric expenditure or caloric need are important, yet very difficult to ascertain. Many rely upon standardized formulas (e.g., Harris & Benedict) and standard activity factors to estimate current activity and total daily energy expenditure. While these formulas are commonly used, it is important to understand that they can feature large margins of error of as much as 500 to 750 kcal per day.P90XBeachbody’s business model relies significantly upon income generated through their supplement line, and both the P90X and Insanity programs prominently feature supplement sales. In the interest of time, this discussion will focus upon the P90X’s Nutrition Plan, which is both extensive and controversial. Although Carrie Latt Wiatt, author of various nutritional books, is featured and appears to endorse the P90X nutrition plan (on DVD #1), this diet does deviates significantly from current 2010 USDA Dietary Guidelines.P90X contains a three-phase nutrition plan (approximately 30 days each) and allows the user to choose the most suitable timing and plan. Each phase is significantly different and some research does support the notion of changing one's diet composition and caloric intake on a regular basis as a means to induce metabolic stress and possibly assist in weight loss.Phase 1: Fat ShredderMacronutrient composition: 50 percent protein, 30 percent carbohydrate, 20 percent fatClaim: High-protein diet designed to strengthen muscle will rapidly shred fat from the bodyConcerns: The 2010 USDA Dietary Guidelines suggest that 45 percent to 65 percent of total calories should originate from carbohydrate sources, yet this dietary phase targets 30 percent, an amount considered carbohydrate-restricted.One stated objective behind this phase is to shed fat, but realistically much of the initial and rapid weight loss will stem predominantly from the loss of water rather than true fat loss. After all, carbohydrate-restricted diets gradually deplete the quantity of stored carbohydrates (glycogen) within the body, and for every gram of glycogen stored, 2.4–2.7 g of water are stored. Therefore, as these stores deplete, much of the weight lost is simply the release of water mass (e.g., sweat, urine), but this mass will return once a healthy, non-carbohydrate-restricted diet is resumed. Additionally, restricted carbohydrates diets tap energy reserves, increasing fatigue and decreasing exercise performance.As carbohydrates stores are depleted, the body attempts to spare the remaining carbohydrates and burn more fats. However, without adequate dietary carbohydrates, the body will utilize available proteins to manufacture glucose (carbohydrate). While this may spare any attacks upon existing muscle, the process of metabolizing proteins for energy or conversion to glucose exacts a toll on both the liver and kidneys, increases urine output and possible dehydration, and, as some research suggests, may potentially increase bone calcium losses.Following the example provided on page 5 of the nutrition plan (180-pound male classified in Level II aiming for 2,400 kcal/day), 50 percent of kcal from protein would amount to 1,200 kcal, or 300 g/day of protein. By contrast, the Recommended Dietary Allowance (RDA) for this same individual is 65.5 g/day, and leading fitness organizations suggest that a resistance-trained 180-pound male should consume 115 to 147 g/day of protein. In fact, the highest level of protein intake considered to be safe for this individual is 164 g/day, which is considerably less than the P90X guideline suggests.Furthermore, a high-protein intake makes even less sense given that little muscle growth actually occurs during the first four to six weeks. Rather, initial strength gains are associated primarily with neurological changes that do not require mega amounts of protein to achieve that outcome.Recommendation: Skip this phase. Be smart and follow the current USDA Dietary Guidelines. Do not restrict carbohydrates below 45 percent of total calories consumed. Keep your protein intake between 10 percent and 35 percent of total caloric intake (meets current guidelines) and not at the 50 percent this phase recommends. If you have specific needs or possess a strong desire to follow this phase, talk to a registered dietitian first.Phase 2: Energy BoosterMacronutrient composition: 40 percent protein, 40 percent carbohydrate, 20 percent fatClaim: A balanced mix of carbohydrates and protein with lower amounts of fat will supply additional energy for performanceConcerns: This phase is referred to as an energy booster, and individuals should probably experience greater energy levels because near-normal levels of carbohydrates are being reintroduced. Following this diet during the second month of training, when additional protein is needed for muscle building, does merit good protein intake. However, the recommendation to consume 40 percent protein and 40 percent carbohydrates is still outside of recommended guidelines for active individuals.Recommendation: In terms of protein and carbohydrate intake, Phase 2 is considerably better than Phase 1.Phase 3: Endurance MaximizerMacronutrient composition: 20 percent protein, 60 percent carbohydrate, 20 percent fatClaim: An athletic diet of complex carbohydrates, lean proteins and lower fat is the necessary combination to get the most out of this final training block.Concerns: This training block is simply block 1 and block 2 repeated (weeks 9 & 11 = Block 1, week 10 & 12 = Block 2). While this phase matches the current dietary recommendations and most closely resembles the traditionally dietary plans of endurance athletes, a 60 percent carbohydrate intake may not be suitable or palatable for all.Recommendation: If more cardio and endurance is the goal, then shifting toward this diet is logical. Furthermore, 45 percent to 55 percent carbohydrates, 20 percent to 25 percent protein and 20 percent to 30 percent fat is healthy and will satisfy almost all individuals.Finally, a word about Beachbody’s supplement upsale: Arguably, supplements have value for some individuals, but are they necessary when one’s goal is to simply improve overall health and fitness? Not if a well-balanced and healthy diet is followed. However, those who sell or endorse supplements will necessarily take a different stand. Supplements should always be considered a complement to diet rather than a replacement for proper nutrition.Beachbody’s recommendation to consume 4 to 8 ounces of fluid every 15 minutes during exercise is alarming given that leading health and fitness guidelines suggest 7 to 10 ounces every 15 minutes during exercise.An exceptional article from Fabio Comana, M.A., M.S., is an exercise physiologist and spokesperson for the American Council on Exercise, and an adjunct professor at San Diego State University (SDSU) and the University of California San Diego (UCSD), teaching courses in exercise science and nutrition. He holds two master’s degrees, one in exercise physiology and one in nutrition, as well as certifications through ACE, ACSM, NSCA and ISSN.via http://www.acefitness.org/certifiednewsarticle/1443/p90x-insanity-and-rushfit-a-side-by-side/

Yes, aging is inevitable. Over the years, gray hairs start to pop up, you start noticing lines in your forehead that were never there before, and you slow down a little physically. The good news is just because it’s bound to happen doesn’t mean you can’t do anything about it. No matter how old you are, there’s always a way to become a healthier, younger version of yourself—and these 100 anti-aging secrets are a great place to start. So read on, and start turning back the clock starting now! And for more on reversing the effects of aging, don’t miss the 100 Ways to Live to 100.1. Eat Real FoodEnough of the processed stuff. If you want to age gracefully, fill your body with foods that will fuel you — not weigh you down.“I’m talking food your grandmother would have recognized as food,” says board-certified nutritionist specialist Jonny Bowden, Ph.D. “Avoid GMO foods as much as possible — which is almost all soy and corn — eat organic when you can, concentrate on grass-fed beef and wild fish, and eat just about every nut and berry and low-sugar fruit, like grapefruit, that’s in the supermarket. Also, eat fat! It’s the ultimate energy and performance food.” And for more ways to optimize your diet, try eating more of the 40 Best Heart Foods to Eat After 40. Here is a resource to check out : List of best 5 anti-aging foods for women's skin.2. Step Up Your Facial GameIf you’re a facial connoisseur, there’s a good chance you choose the same thing every time: Once you find your go-to treatment, it’s hard to stray away. When it comes to getting rid of wrinkles and fine lines, though, it never hurts to step up your facial game.“Facials can totally rejuvenate your skin and offer plenty of anti-aging benefits,” says Lisa Guidi, owner of Erase Spa in New York City. “Don’t be afraid to try something new: Our facials are as gentle as our signature Silk Peel, which exfoliates and infuses the skin with corrective solutions, or as powerful as our Jet Peel, which deep cleans your pores and hydrates your skin.” And for more ways to get heavenly skin, check out The 30 Best Ways to Have Your Best Skin.3. Take Advantage of AdaptogensAdaptogen supplements are becoming super buzzy, whether it’s Asian ginseng for enhanced brain power or ashwagandha for stress relief. As you age, they’ll keep you strong both mentally and physically so you can take on the clock with grace.“Keeping the blood moving well and nourished keeps everything flowing well,” says Mona Dan,Chinese traditional medicine expert and founder of Vie Healing in Beverly Hills. “When the blood is deficient, we immediately can see it in our skin, hair, and nails. The same way vitamins nourish blood streams, adaptogens do, too. Not only do they benefit the external self, but they will also keep your nervous system more relaxed, helping you keep a youthful glow.” And for more up-to-the-minute health advice, see here to learn What It’s Like to Be Allergic to Sounds— And What to Do About It.4. Ditch the Daunting DietHow much of your life have you spent worrying about the food you’re putting your body? It’s probably a lot. And when it comes to aging gracefully, a strict diet isn’t going to help you.“Stop thinking about what you shouldn’t eat and focus on what you need to eat to be healthy. Try three main meals and three small snacks — like fruit, nuts, or cottage cheese — every day so that you eat something every three hours,” says New York City-based facial plastic surgeon Dr. Michelle Yagoda. “This will regulate acid levels, keep your bowels moving, and rev up your metabolism.”5. Perfect your bridge pose.You know yoga is healthy, but you probably don’t know just how much good it can do in the anti-aging department. As you get older, aches and pains can become a norm. Luckily, adding poses like bridge post, chair pose, cat/cow pose, and child’s pose into your daily routine can fight it off, keeping your body young.“Though there’s more studying to be done, it would seem that yoga goes a bit beyond standard exercise when it comes to chronic low back pain — and potentially other aches and pains of the body,” says Dr. Adam Lipson of IGEA Brain & Spine. “It works an array of muscle groups and also helps protect the body from injury and improves circulatory health. With any luck, it will one day become yet another weapon in the pain treatment arsenal for people everywhere.” And if you’re constantly on-the-go, Here’s the Best Way to do Yoga on An Airplane.6. Eat Prunes to Keep Your Bones StrongPrunes aren’t just for regular bowel movements, OK? The fruit — which is actually just dried plums, by the way — do more than just help keep your bathroom schedule consistent.“Though we spend way too much time counting our laugh lines as we age, it might be more important to think about what’s going on inside,” says Bonnie Taub-Dix, RDN, creator of Home - Bonnie Taub-Dix and author of Read it Before You Eat It. “As we age, our gastrointestinal tracts may become more sluggish and constipation could make you feel old even when you’re young at heart. Prunes can certainly help to ‘move’ you, so to speak, especially when consumed with water or other fluids, but they’ve also been shown to help improve bone strength: The National Osteoporosis Foundation estimates that over half of Americans age 50+ have either osteoporosis or low bone mass.”7. Stock Up on SunscreenWearing sunscreen every day — even when it’s summer or wintertime! — isn’t just important for protecting yourself from skin cancer. It’s also crucial in keeping your skin from aging more quickly.“It’s your best friend in preventing aging,” says Dana Stallings, director of spa at La Valencia in La Jolla California. “Whether you’re hiking or headed to the office, generously apply sunscreen daily. And don’t forget those especially vulnerable — and visible — areas like your hands and neck, which are more easily prone to sun damage. Bonus: Sunscreen is definitely one of the Ways to Get Meghan Markle’s Glowing Skin.8. Exercise Near the WaterBy now, you’ve probably heard some of the physiological benefits of water: It increases joint lubrication and immune system function, and even reduces memory loss and fatigue. But there’s also some anti-aging benefits simply from exercising in, near, and around the water, too, says Cindy Present, director of fitness, outdoor, and lake activities at Lake Austin Spa Resort.“Science is now showing us that your mind becomes more alert and mental energy increases; cortisol and blood pressure levels decrease and our brain waves become more rhythmic and peaceful by simply seeing, being by, in or hearing the water,” Present says. “Now, instead of just cooling down after a run, I’m intentional with adding water to my workout by doing my recovery yoga practice to the sound of ocean waves and barefoot: no beach, no water, no problem! My brain doesn’t know the difference when my eyes are closed and I’m feeling the ebb as I flow to the sound of water.”9. Rinse Your Hair with Cold WaterWhen your hair looks dry, frizzy, and damaged, it immediately makes you look much older than you are. Unfortunately, the weather plays a big role in that, but there’s a trick you can use to make sure your hair is looking young, healthy, and smooth: an ice-cold rinse.“The hot air we heat our homes with combined with the freezing-cold weather makes your hair super dry, completely zapping it of moisture,” says Lucy Garcia Plank, New York City-based hairstylist at Bergdorf Goodman. “After shampooing, use a cold water rinse which closes up the cuticle and keeps your hair shiny. This may be hard for some people in the winter, but the cold water really helps keep your hair healthy during dry months.” And for more haircare tips, here are the 15 Top Hair Tips from Top Hollywood Stylists.10. Meditate on the DailyMeditation isn’t bogus: The practice has been scientifically proven to help with everything from better sleep to decreased anxiety, and one of the biggest benefits is less stress — something that can age you like crazy if you let it get the best of you.“I don’t think enough emphasis is placed on our stress levels and how it relates to internal disease as well as skin health,” says dermatologist Hal Weitzbuch, founder of JuveTress. “Both meditation and relaxing exercises like yoga can have enormous effects on your overall well-being. After all, anti-aging isn’t only looking or feeling younger — it also relates to using knowledge acquired with age to keep yourself healthy.” And if you’re feeling extra stressed these days, here are the 32 Secrets of a Stress-Proof Life.11. Eat Tomatoes to Prevent WrinklesWhat’s not to love about tomatoes? They’re plump, juicy, taste good in and on everything, and— surprise! — they can even prevent wrinkles.“The antioxidant lycopene in tomatoes may help prevent wrinkles by helping to protect your skin from UV damage,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. “I love fresh tomatoes in a salad or as a pairing with your favorite dip. Cooked tomatoes are also fabulous because research shows that the lycopene in cooked tomatoes is better absorbed by the body.”12. Tap On Cold Eye CreamYou can use all the anti-aging creams in the world but they’re not going to do much good if you’re pulling and tugging at your extra-fragile skin in the process.“I keep my eye cream in the refrigerator to keep it cool and apply with my fingertips by tapping along the occipital bone in circles, staying below my eyebrow,” says Maggy Dunphy, director of spa and wellness at Loma de Vida Spa at La Cantera Resort & Spa. “I also use my eye gel on my lips and do the same tapping on the fine lines around my mouth. The cool cream helps reduce inflammation and the tapping increases circulation and helps plump fine lines.”13. Add Serum to Your Skincare RegimenSerum is a must-use for plenty of reasons: It deeply soaks into your skin, keeping everything moisturized and targets any signs of aging.“Whatever your skin type, consider a serum to boost your skincare regimen,” says Dana Stallings, director of spa at La Valencia in La Jolla California. “They treat an array of skin conditions from hyperpigmentation to dehydration. Layer this powerful potion underneath your favorite moisturizer an hour before you go to bed to allow ample time for it to penetrate the skin and work its magic.”14. Enjoy Your SweetsPeople who still smiling in their older years still eat their sweets — guaranteed. They definitely have a place in a healthy diet; you just have to eat them properly.“Sweets and alcohol can be consumed after you meet all of your other nutritional requirements,” says New York City-based facial plastic surgeon Dr. Michelle Yagoda. “That includes one 8 oz. glass of water before every meal, four ounces of protein at every meal, plenty of veggies and fruits, and complex carbs/whole grains. You’ll crave less after eating healthy.”15. Do Back ExtensionsAs you know, people seem to have more and more problems with their backs as they age. Doing back extensions is a great way to combat the issue and protect yourself from all the hunching over that happens all day, every day.“In today’s world, back extensions are important at any age,” says Amy Cardin, Rhode Island-based Pilates instructor. “As we spend more and more time looking down at computers, phones, tablets, or even just sitting, we as a society are too comfortable in forward flexion. Working the back of the body in extension will keep anyone feeling young.”And completing the move is easy: “Lay on your stomach with your forehead resting on the floor, legs pulled together behind you, and arms straight by your side with your palms pressing into the side of your thighs,” Cardin says. “Begin lifting your head and chest while sliding the hands down the side of your thighs. Remember to keep your abdominals engaged to support your low back and then slowly lower back down.” And for more on back health, here’s Your Ultimate Lower Back Pain-Fighting Game Plan.16. Go Nuts for AlmondsThere are so many things to love about almonds. They’re delicious, full of plant-based protein, and they make for the perfect grab-and-go snack. Oh — and then there’s also the fact that they’re super anti-aging.“Almonds are packed with vitamin E, which fights aging. By eating just 20 almonds a day — or a couple scoops of our delicious almond butter — you can get your daily dose,” says Julie Fox, founder of Julie’s Real. “They also fight inflammation, one of the single greatest contributors to aging.” And for more healthy eating advice, know the 20 Worst Food Myths That Still Persist.17. Hydrate with Herbal WaterWant to give your water a boost? Make it herbal. No matter which tea you go for, it will do your body some good as you get older, giving your skin and heart an anti-aging boost.“Herbal water — in other words, tea — has beneficial properties to remove excess fat in the blood and drain them,” says Mona Dan, Chinese Traditional Medicine expert and founder of VieHealing in Beverly Hills. “For example, the reason why green tea is so popular in Asia is because of its bitter nature and ability to hold onto “dampness” — aka fat — in the body, assisting your body in draining it better. Not only is this level of hydration good for your skin, but also calming for the heart.” Oh, and speaking of the heart: Don’t miss the 40 Ways to Prevent Heart Disease After 40.18. Remain CuriousHow often do you actually learn something new? It’s easy to get caught up in the day-to-day, but remaining curious and opening up your mind as often as you can is a great way to prevent your brain power from slipping as you age.“One of the best things we can do for our brains is seek out new information,” says Amy Smith,recreation and events manager at The Beach Club at Charleston Harbor Resort and Marina. “Science shows that when we’re naturally curious about something, it helps improve our memory and opens our minds up to absorb and retain information. You can always find something new to explore in your hometown or go to the library and explore a range of topics that you’ve always been curious about.” And for great book recs, don’t miss the 40 Books That Men and Women Should All Have On Their Shelves.19. Avoid High-Carb DietsWhen it comes to keeping your both as healthy as possible as you get older, a super high-carb diet isn’t the answer. Add healthy choices like brown rice and whole grains into your diet, but going overboard could cause problems down the line.“High-carb diets raise blood sugar and insulin and have now been convincingly associated with every major degenerative disease, from Alzheimer’s to obesity, cancer, and heart disease,” says board-certified nutritionist specialist Jonny Bowden, Ph.D.20. Reduce Your Portion SizeIf you feel like you overeat often, it might be time to cut down your portions. Eating less won’t just help keep your brain strong as you age; it can also fight off disease.“Every time you eat, billions of bacterial particles called LPSs are released into you blood stream. These particles are one of the main causes of chronic inflammation that results in memory loss, arthritis, heart disease, even cancer,” says Steven Gundry, MD, leading heart surgeon and author of The Plant Paradox. “Animal studies show eating less over a 24-hour period prolongs not only lifespan, but more importantly, health span.” And for more illuminating science, here are 20 Amazing Facts You Never Knew About Your Body.21. Say Goodbye to AlcoholEven though you might enjoy your after-work happy hours, they’re only going to hurt your body down the line. Keep it to a minimum — or drop them altogether.“To age gracefully, I always encourage my patients to steer clear of excessive use of toxins like alcohol that increase free radical damage,” says registered dietitian Maya Feller, MS, RD, CDN, CLC of Maya Feller Nutrition. “Make the majority of your diets based on antioxidant-rich foods that supply free radical scavenging phytochemicals, vitamins, and minerals.”22. Eat Plenty of Fermented FoodsIf your fridge isn’t already stocked with gut-friendly fermented foods like kimchi, sauerkraut, kombucha, and tempeh, it’s time to start adding them in.“Fermented foods aren’t only great for your gut; they’re amazing for your health overall, and when you’re healthy and nourished, you’ll likely feel and look younger,” says gut health expert Robyn Youkilis, author of Go With Your Gut and Thin From Within. “Fermented foods nourish the good bacteria in your gut and help keep things balanced.”23. Massage It Out—On Your FaceBody massage? Check. Now how about giving your face some love, too? Just like when you’re getting a treatment on all your muscles, adding a regular facial into your routine can also keep you looking young and perky.“Facials include some massage, which assists with blood circulation and lymphatic drainage, improving the texture and elasticity of the skin,” says Deisy Suarez, owner of Desuar Spa in San Diego. “The facial massage can also slow the appearance of wrinkles and puffiness on the face.”24. Eat Your WaterObviously drinking water is important: You need enough every day to keep you feeling energized, alert, and to keep your body running properly. What you might not think about, though, is eating it whenever possible to ensure your body stays strong as you age.“Many doctors say water is absorbed best via water-rich food, like cucumbers, greens, raw veggies, fruits, and water-absorbing chia seeds,” says Michelle Cady, integrative nutrition health coach of FITVISTA. “These hydrating foods not only keep you full with fiber, but hydrate your body. So eat up — sometimes we think we’re hungry when we’re really just thirsty.”25. Eating Purple Produce for Heart HealthWho knew the color purple could be so powerful? Adding the vibrant hue into your diet can keep your heart healthy and strong over the years.“There’s some pretty major purple power in produce that can help support your heart health,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. In particular, research shows drinking 100 percent grape juice made with Concord grapes can benefit heart health by promoting healthy circulation. The polyphenols in the juice have also been linked to helping immune function, mind health, and more. Drink the juice, add it to a smoothie, or use it in a sauce for cooking veggies.” And for more ways to eat for your heart, here are the 40 Heart Foods to Eat After 40.26. Give Intense Pulsed Light a TryThere’s no reason to go under the knife to look younger when there are so many other non-invasive treatment options. One of those is Intense Pulsed Light (IPL), a quick technique that uses wavelengths of light to help reverse the signs of aging.“An IPL treatment can help treat a variety of skin issues, including age spots, sun damage, and capillaries of the face,” says plastic surgeon Stephen Greenberg, M.D., of Greenberg Cosmetic Surgery. “These treatments are perfect for patients of all ages and can truly help refresh a patient’s skin by getting rid of these tell-tale signs of aging. Plus, the treatment can be performed on a lunch break from work.”27. Stock Up on Coconut OilCoconut oil is one of those things that works just as well in your dinner as it does on your face. Because of that, it offers up plenty of anti-aging benefits, from keeping your health in check to making your skin silky-smooth.“I use coconut oil on everything. As a deep conditioner for my hair, make-up remover for my eyes, moisturizer for my cuticles, and yes — in the kitchen,” says Michelle Cady, integrative nutrition health coach of FITVISTA. “It’s the closest product I’ve found that makes me look younger every time I use it.” And for more healthy eating tips, here are the 30 Best Ways to Boost Your Metabolism After 30.28. Have More Fun in the BedroomYou don’t need to hear this advice twice. In a 10-year-long study of 3,500 people from 18 to 102 years old, researchers at the Royal Edinburgh Hospital in Scotland found couples in a healthy relationship who have sex at least three times a week look an average of 10 years younger. You’re welcome.29. Eat Rosemary RegularlyThere are so many things you can do with rosemary. One of the most beneficial for anti-aging, though? Eating the herb whenever possible. “Add rosemary to everything you eat or takerosemary capsules,” says Steven Gundry, MD, leading heart surgeon and author of The Plant Paradox. “Rosemary contains rosemarinic and carnosic acid, which studies of the ultra-long-lived Italians in Acciaroli, Italy, appears to be their secret. Moreover, these compounds in rosemary keep your brain healthy and alert as you age.”30. Exercise Your Lines AwayDon’t want Botox? Don’t get it. One of the best anti-aging secrets you can possibly do is simply exercise regularly and moving your body throughout the day. “Walk everywhere you can. Take the stairs when possible. Walk briskly with friends or pets. Lift weights and stretch regularly,” says New York City-based facial plastic surgeon Dr. Michelle Yagoda .“Do something for a total of 30 minutes per day. Not only does exercise give you a healthy glow, but it also builds collagen and elastin to minimize the effects of aging.” For more stay-young exercise tips, here’s How Jane Fonda Stays an Ageless Wonder.31. Swap Out Your Pillow.You know how some people hunch over as they get older? Yeah, you don’t want that. One easy way you can help keep your body alignment in check is simply from changing your pillow.“Finding a pillow that keeps the head in line with the chest and shoulders is important to maintaining good alignment. Down feather pillows offer the least support, while orthopedics pillows are better from a structural perspective,” says Dr. Adam Lipson of IGEA Brain & Spine. “If the pillow is too high when sleeping sideways or on the back, the neck is bent abnormally forward or to the side, causing muscle strain on the back of the neck and shoulders. Conversely, if the height of the pillow is too low, the neck muscles can be strained.”32. Use LED LightsYou might have already heard about some of the many benefits of LED lights for anti-aging. The special red and blue hues help anti-age your skin and your body overall. And, it’s easy to reap the benefits: You can get a special spa treatment or buy a light to have at home, like this one from LightStim.“The Blue LED we use in our Time Capsule facial is soothing, calming, anti-inflammatory, and is stimulating the brain to increase the serotonin production,” says Maya Daskalova, spa manager at YeloSpa in New York City. “Red light, on the other hand, energizes and tightens the skin, fades pigmentation, and delays the aging process.”33. Spray Some CBD on Your FaceCBD — aka a component of cannabis that gives you all the benefits without the high — is popping up in everything from beverages to skincare products. One in particular is becoming a quick favorite of the beauty-obsessed for its anti-aging perks.“One of my best kept secrets is a CBD oil-based topical mist,” says Maggy Dunphy, director of spa and wellness at Loma de Vida Spa at La Cantera Resort & Spa. “I replaced my toner with Burn-Out Spray from Mary’s Nutritionals, which is formulated with pure CBD distillate combined with aloe vera, lavender, German blue chamomile, and melaleuca. It leaves my skin feeling soft and looking dewy and hydrated.” And for more on marijuana, here are the 20 Ways Weed Affects Your Health.34. Exfoliate Twice a WeekExfoliating — or gently rubbing an exfoliating paste into your skin in gentle, circular motions to get rid of dead skin — doesn’t just give you a silky-smooth complexion. It also keeps those fine lines and wrinkles at bay.“As we age, the process of cell regeneration slows down; that’s why it’s very important to exfoliate twice a week,” says Deisy Suarez, owner of Desuar Spa in San Diego. “Exfoliating can assist in the cell turnover process and it sloughs away dead skin cells. The process also sends a message to the brain telling it to produce more collagen. Finally, exfoliating opens the pores to absorb anti-aging products better and allows them to penetrate more deeply for more effective application.”35. Add Tretinoin to Your Skincare RoutineTretinoin — a derivative of vitamin A — speeds up the turnover of skin cells, reducing everything from brown spots to wrinkles over time. AKA something you’ll definitely want to add to your skincare lineup.“Tretinoin, commonly used in the branded formulation Retin-A, is a potent Vitamin A derivative that has amazing benefits with long-term use,” says dermatologist Hal Weitzbuch, founder of JuveTress. “It has been scientifically shown to reduce the amount of wrinkles and fine lines with chronic use.”36. Stop Drinking So Much CoffeeCoffee might be the one thing that helps fuel you through long, tiring days. The only issue? When it comes to aging, it’s not doing you any favors.“Caffeine stimulates your adrenals and puts stress on them,” says Mona Dan, Chinese traditional medicine expert and founder of Vie Healing in Beverly Hills. “Our adrenals hold onto our lifelong essence — it’s what our bodies come into the world with — and as we age, we lose our essence. We start getting shorter and our memory and vision starts getting spotty. To keep the adrenals happy, we must support them by reducing caffeine. This will assist with long-term anti-aging.” For more on the alarming effects of coffee, heres why some experts think it may cause cancer.37. Take Biotin SupplementsIf you prefer keeping your hair healthy with something as simple as a supplement, meet your perfect match. For youthful looking hair, all you need is to add some biotin to your morning vitamin roundup.“I stress taking a biotin supplement year-round,” says Lucy Garcia Plank, New York City-based hairstylist at Bergdorf Goodman. “It’s a natural supplement that many people don’t get enough of and that could be a contributing factor to dry, brittle hair — especially in the winter months. You can really tell a difference when taking it.”38. Finally Set a Bedtime for YourselfAs much fun as it is staying up into the wee hours of the morning, it’s not exactly wrinkle-friendly. As you get older, an actual bedtime is crucial for your body to revitalize itself and keep you looking as young as possible.“Pay attention to your body’s signals so that you don’t miss your sleep cycle,” says New York City-based facial plastic surgeon Dr. Michelle Yagoda. “Go to bed earlier and you’ll have a longer and deeper sleep, which will give your body ample time to repair and restore.”39. Use Silk PillowcasesNo more sleeping on scratchy, cheap pillowcases. Silk pillowcases might seem a little extra, but they can make a huge impact on how you age.“Invest in a silk pillowcase to prevent wrinkles while you sleep; your skin will thank you,” saysDana Stallings, director of spa at La Valencia in La Jolla California. “If you’re getting the recommended amount of sleep, that’s 6 to 8 hours of potential wrinkle-producing damage to your face. Silk pillowcases assist your skin in retaining its natural moisture and will greatly reduce the appearance of facial wrinkles while you get your beauty sleep.”40. Stay SocialIt doesn’t matter if you join a club based on one of your favorite hobbies or volunteer: Those who spend time around others tend to live longer — even if that means not being able to binge-watch Netflix every night.“Studies of ultra-long-lived people show that belonging to a group like a church, a social club like a bridge or card group, a mutual interest group, or even close friendships are one of the key factors to long health,” says Steven Gundry, MD, leading heart surgeon and author of The Plant Paradox.41. Practice GratitudeWhile meditation is incredibly important in keeping your mind and body young, so is practicing gratitude — AKA taking the time to write down things you’re thankful for. It can do everything from help you sleep better to boost your immune system.“I find that gratitude can put everything in perspective and add years to your life,” says Tal Rabinowitz, founder of The DEN Meditation in Los Angeles. “Taking even just five minutes to meditate and connect with yourself will help you and relax and tap in to gratitude and happiness.” If that’s not convincing enough, try reading the 5 Ways Being Thankful Can Change Your Life.42. Practice Your Roll-UpsAnother way Pilates can help you age more gracefully is by strengthening your pelvic floor, which helps prevent incontinence and other issues that pop up as the years go by. That’s why roll-ups are so great; you just need 5 to 10 a day.“Roll-ups engage the abdominals and the pelvic floor, which are both often problem areas as we age,” says Amy Cardin, Rhode Island-based Pilates instructor. “Lay on your back with your arms overhead and legs straight off the floor with your inner thighs pulling together. As you inhale, lift your arms, head, and chest. Round the upper spine as much as possible, and roll-up to a seated position as your exhale. Try to keep your legs in contact with the floor. At the top, take an inhale to prepare, and as you exhale, roll back down feeling each vertebrae of your spine reach towards the floor. Finish by extending your arms overhead.”43. Whip Up an Avocado MaskSurprise! Avocados aren’t just part of a healthy diet — they’re also pretty kickass for your hair. To make sure your strands are aging just as gracefully as the rest of you, make this expert-approved paste on the regular.“Avocado contains fatty acids that make hair soft. It’s great to make a paste with avocado and coconut oil,” says Lucy Garcia Plank, New York City-based hairstylist at Bergdorf Goodman. “Put in two teaspoons of mashed or blended avocado and one tsp of coconut oil. Blend the two together for a few seconds, or until smooth. You can even warm up the paste a little bit and leave it in your hair for approximately 30 to 60 minutes. Start at the top of your roots and work your way down.”44. Take ProbioticsIn addition to eating fermented foods, probiotics also play a big role in keeping your gut bacteria happy and balanced. Which — you guessed it! — is an important part in the quest to age gracefully.“When your gut bacteria is balanced, you’re better able to absorb the nutrients from your food, which means your cells are getting what they need in order to perform optimally. And when you’re deeply nourished on a cellular level you have more energy, you sleep better and you’re able to fight off any infection or sickness much more easily,” says gut health expert Robyn Youkilis, author of Go With Your Gut and Thin From Within. “I love including New Chapter supplements in my daily routine because their supplements go through a two-step fermentation process, making them easier to digest and a quality source of those good-for-your gut probiotics.”45. Get Some R&R in the BathGive your skin and mental health some lovin’ at the same time by taking indulgent baths on a regular basis. They’ll help lower your cortisol levels, getting rid of your stress and helping keep pesky fine lines and wrinkles from forming.“Turn off electronic devices an hour before bedtime and jump into a lavender-infused bath in a dimly-lit bathroom beforehand for the ultimate in relaxation,” says New York City-based facial plastic surgeon Dr. Michelle Yagoda.46. Try MicroneedlingMicroneedling — which involves using fine needles to create teeny tiny punctures in the skin — might look terrifying, but it’s totally painless and beneficial in getting rid of signs of aging.“Microneedling provides the ultimate results for those trying to correct acne scarring or promote collagen within the skin,” says Lisa Guidi, owner of Erase Spa in New York City. “It’s a small puncture in the skin created by a powerful micro pen, which creates collagen and cell turnover. It’s about 3 to 5 days of downtime and results are amazing for minimizing pore size, scars, acne, and hyper-pigmentation.”47. Don’t Let the Negatives Get You DownIt’s easy to let any negatives completely take over your life, making you feel super down. Keep your head up, though: Seeing life with a glass-half-full mentality is what’s going to help you live longer.“When bad things happen, long-lived people have the ability to shrug their shoulders and move on,” says Steven Gundry, MD, leading heart surgeon and author of The Plant Paradox. “This ability to ‘roll with the punches’ has been found in almost all super-old people. So, the old saying of ‘when the going gets tough, the tough get going’ is one of my favorite to live by — literally and figuratively.” And consider the 70 Genius Tricks to Boost Your Confidence, as well.48. Thicken Your Hair with Hyaluronic AcidHyaluronic acid seems to be popping up more and more in the beauty world. It’s known for being added into skincare products to help fight off dryness, but it also helps pump up fine hair in shampoo-form.“Hyaluronic acid will prevent a dry scalp and can also thicken thinner hair; it not only grows the hair length-wise, but also the thickness of it,” says Lucy Garcia Plank, New York City-based hairstylist at Bergdorf Goodman. “Make sure you’re choosing a shampoo that’s right for your hair: You only really need to shampoo at the scalp to keep it hydrated, and don’t scrub your hair too hard because friction can damage the cuticle.”49. Become BFFs with ZincThere are plenty of different types of sunscreens to choose from. When you’re looking for the perfect anti-aging fit, you’ve gotta go with zinc.“My top anti-aging tip is no secret: zinc-based sunscreen,” says dermatologist Hal Weitzbuch, founder of JuveTress. “Zinc is the best skin defender of ultraviolet radiation, and long-term use should not only reduce skin cancers, but also keep the skin looking young and healthy.”50. Try a Facial Cupping TreatmentYou’ve probably seen people doing cupping therapy on their backs — the form of alternative medicine that involves using special suction cups on the skin. You can also do the treatment on your face, too, to reap some anti-aging benefits.“The tiny silicone cups plump the skin by stimulating blood flow and collagen to fill fine lines from within,” says Mona Dan, Chinese Traditional Medicine expert and founder of Vie Healing in Beverly Hills.51. Take the Time to Breathe for 5 MinutesBreathing is something we do 24/7, but its importance is so overlooked. Even taking deep breaths throughout the day is a great way to reduce stress, giving your body a reset and helping you channel your energy where you need it most.“Stress releases cortisol, which contributes to heart attacks. It kills brain cells and literally causes your brain to shrink,” says board-certified nutritionist specialist Jonny Bowden, Ph.D.. “Even five minutes a day of deep breathing will get you started. The reason they tell you to put your own oxygen mask on first is that you can’t help anyone else if you don’t take care of yourself.”52. Hydrate Your Hair with Coconut OilIf your hair starts losing its luster as you age, coconut oil is an easy — and cheap! — way to put some shine back into dull strands.“Coconut oil not only combats split ends. It also helps grow hair faster and keeps it hydrated, shiny, and silky,” says Lucy Garcia Plank, New York City-based hairstylist at Bergdorf Goodman. “Just use about a teaspoon. Starting at the ends and work up to the root, and leave in for about an hour before shampooing.”53. Cut Out the Toxic People in Your LifeHaving toxic people in your life — whether it’s an overbearing boss, a two-faced friend, or an unloving family member — only adds unneeded stress to your life. And guess what? All that stress is going to make you look much older than you actually are.“Nurture your good friendships and positive relationships and release those that drain you or instill negative energy,” says New York City-based facial plastic surgeon Dr. Michelle Yagoda. “Stress releases cortisol and causes premature aging.” Remember: Banishing negative people from your life is one of the 40 Things to Do in Your 40s.54. Try Facial AcupunctureThe thought of doing a treatment that involves sticking tiny needles in your face might sound absolutely terrifying. The good news is according to Mona Dan, Chinese Traditional Medicine expert and founder of Vie Healing in Beverly Hills, it can help increase the production of collagen, getting rid of fine lines and wrinkles: “The tiny micro needles stimulate the skin from within,” she says.55. Rethink Your Sleeping Position.Obviously sleep is important, but how about the way you sleep? If you want to get the proper amount of hours to look just as young as you feel, rethink the way you’re positioning your body while you’re catching zzzs.“We look at spinal alignment from the perspective of the cervical, thoracic, and lumbar spine. The goal is to keep all three portions of the spine in a straight line,” says Dr. Adam Lipson of IGEA Brain & Spine. “The best sleep position is on your back, and the next best is on your side, with a thin pillow between the legs. Belly sleepers have the worst alignment. With heavier bodyweight, people have increased risk of unbalancing their spine at night. Firm mattresses have less deflection on spinopelvic parameters for heavier patients, or those with lumbar discogenic back pain. There is a fine balance however as stiffer mattresses distribute loads to the shoulder and hip, which can affect sleep quality.”56. Sneak Extra Nutrients Into Your FoodIt’s hard to meet all of your nutritional needs every day — especially when you’re trying to juggle a career and a family. That’s exactly why it might be a good idea to invest in an extra healthy, anti-aging boost in the form of a powder.“If you’re too busy to prepare home-cooked, balanced meals, or if you — like 33 percent of adults — have a medical condition that leads to decreased absorption of nutrients even from a healthy diet, consider supplements,” says New York City-based facial plastic surgeon Dr. Michelle Yagoda. “Powder supplements are the most bioavailable. I use BeautyScoop, a clinically-proven nutritional beauty supplement that helps deliver younger-looking skin, lustrous hair, and longer, stronger nails thanks to being packed with peptides, collagen, lipids, biotin, antioxidants, hyaluronic acid, and minerals.”57. Say No to SmokingBy this point, you know smoking is horrible for your body. According to the Centers for Disease Control and Prevention, cigarettes are the number one risk factor and are to blame for 80 to 90 percent of lung cancer cases. Aside from cancer, they’re also incredibly aging and it won’t take long to see those wrinkles start to pop up.“Smoking will make you age faster,” says Deisy Suarez, owner of Desuar Spa in San Diego. “The impact of nicotine is first visible on your skin: It will reduce blood flow to the lower living layer of your skin, or dermis, which will result in asphyxiated skin and less oxygen being delivered. The skin becomes flaky, less resilient to external stresses, and will end up deteriorating from the lack of collagen, leading to crow’s feet and saggy skin.”58. Try BotoxWhether it’s preventative or fixing already-visible skin issues, Botox injections can be used to temporarily reduce any fine lines and wrinkles that start popping up. Just don’t go overboard:Even a little can help freshen up your look.“I’m sure you’ve heard of neuromodulators for facial wrinkles, like Botox,” says dermatologist Hal Weitzbuch, founder of JuveTress. “These are no secret, but while they’re well-known to reduce lines that form from movement, they have also been shown to have wide-ranging benefits on skin health to promote anti-aging and keeping the skin healthy for decades to come with long-term repeated use.”59. Up Your Vitamin C IntakeOne easy way to keep your body feeling young? Eat more vitamin C, which can do wonders for your joints and bone health. “As a mountain climber, combating bone and joint deterioration that naturally come with aging in a big focus of mine,” says Bradford “Chip” Malt, co-founder of Made In. “Diets high in vitamin C are great for joint health as they promote the function and preservation of cartilage, which cushions major joints.”To reap the benefits, cook up plenty of green leafy veggies: “Sautéed kale, spinach, or collard greens are high in vitamin C, while also containing calcium and selenium, each which further aid bone and joint health,” Malt says. “As a bonus, use a small amount of olive oil while you sauté the leafy greens. It’s high in monounsaturated fatty acids and, in moderation, can add a heart-healthy addition to this bone-protecting meal.”60. Get a Pet DogIt’s never too late to add a furry friend into your life, whether that’s adopting a cat or a pup. By saving their lives, you could also save your own. A 2017 study published in the journal Scientific Reports found owning a dog in particular is associated with a 33 percent decreased risk of death and 36 percent reduced risk of cardiovascular disease. All those long walks through the park will keep you just as heathy and strong as your pet. This is just one of the reasons we think President Trump Needs a Dog.61. Be Weary of Your Facial ExpressionsIf you want to prevent wrinkles and fine lines from popping up, your fancy skincare products are only going to do so much good. Another thing to watch out for are the facial expressions you make, whether you’re squinting or frowning 24/7. According to the Mayo Clinic, repeated movements can cause grooves to form beneath the skin’s surface, and those grooves eventually become wrinkles due to your skin losing its flexibility.62. Use a Facial Cleansing BrushYou use a brush on your hair, so why not use one on your face, too? There are plenty of facial cleansing brushes that allow you to take your face-washing up a notch, giving your skin an even better clean to make your complexion smooth and radiant. There are even devices in particular that can help anti-aging your skin: The Foreo Luna 2, for instance, has one side of the brush that uses lower-frequency pulsations to reduce forehead wrinkles, fine lines around the eyes and mouth, and firm and lift the skin.63. Take Regular NapsIf you miss out on crucial sleep hours, taking a regular nap is definitely necessary — yes, even as a full-grown adult. A six-year-long study of 24,000 participants found those who caught some zzzs occasionally during the day actually kept their hearts healthier. In fact, those who napped three times a week for 30 minutes had a 37 percent lower coronary mortality than those who didn’t nap at all.64. Stay PositiveIt’s not always easy staying positive, but those who do reap some anti-aging benefits. A 2012 study published in the journal Aging found being optimistic and having a good attitude was linked to living a longer life. Get those negatives out of your life and focus on the good stuff. Need help? Here are 70 Genius Tricks to Get Instantly Happy!65. Ditch the ClothesThere’s no need for PJs when it comes to anti-aging. On her blog, Natasha Turner, MD, wrote being too warm when you sleep — AKA wearing too many clothes — can actually prevent your body from cooling down, which disrupts the release of your anti-aging hormones. So sleep in the buff! It feels good and it will help you prevent wrinkles.66. Hit Up the PoolIf you’re looking for a reason to buy that fancy gym membership just so you can have access to a pool whenever you want to go for a swim, here you go: A 2008 study published in the International Journal of Aquatic Research and Education found in terms of anti-aging, swimming was a much better form of exercise than running, walking, or being sedentary. In fact, it cut the risk of death by 50 percent, keeping the body in tip-top shape.67. Laugh OftenPeople just don’t laugh enough, but there’s an important reason to make sure you’re giggling on the regular: it can make you live longer. A 2012 study published in the journal Aging found the simple act of laughing was an incredibly important aspect in looking and feeling young. Just think: Less stress equals less wrinkles, and getting your laugh on can definitely boost your mood.68. Eat Less MeatSorry, meat lovers, but if you want to take advantage of one of the best anti-aging secrets, you’re going to have to cut animal protein out of your diet. According to a 2013 study published in JAMA Internal Medicine, vegetarians have a 12 percent lower risk of dying than those who eat meat on the regular. Luckily, there are plenty of great alternatives: Give the super-realistic Beyond Burger or Impossible Burger a try and you’ll never look back.69. Spend Some Time VolunteeringVolunteering isn’t just a great way to give back — it’s also one of the best anti-aging methods you can use. A 2013 study published in the journal Psychology and Aging found spending some time helping others — whether that’s building homes, spending time at a food bank, or cleaning cages at the animal shelter — lowered participants’ blood pressure, resulting in a longer lifespan.Not only will you be around longer, but you’ll also look better by getting your body moving, relieving some stress, and doing a whole lot of smiling.70. Skip Out on FoundationYou might think you need foundation to give yourself a flawless complexion, but it might be doing more harm than good when it comes to aging you. Because the liquid easily settles into fine lines and wrinkles, they stand out more, making you look older. Plus, it doesn’t allow your skin to breathe. Instead, wear concealer when you need it and enjoy your natural skin, no makeup needed.71. Invest in a Facial RollerFacial rollers are becoming more popular by the day because of their anti-aging benefits. By getting a jade roller — which is created from real jade stone — and rolling a facial oil into your face, you can increase blood circulation, skin elasticity, and even get rid of under-eye bags and wrinkles. Plus, it feels amazing.72. Try a Microcurrent FacialIf you’re wondering how Jennifer Aniston keeps her skin looking just as young and fresh as her days on Friends, she has a little secret: microcurrent facials. The technique uses tiny electrical currents to restore your facial muscles, making them look more firm and toned: “[It’s] a little workout for your face. It’s a great refresher, and there’s very little downtime,” she told In Style.73. Skip the ElevatorAs tempting as it is to take the elevator every day, skipping it and taking the stairs instead is a super-effective way to anti-age your body. According to a 2008 study from the University of Geneva in Switzerland, climbing the stairs every day can result in better lung capacity, blood pressure, and cholesterol. And on top of that, it also lowers your chances of dying young by 15 percent.74. Hit Up the SaunaAs if you needed an excuse to spend more time in a relaxing sauna, right? A 2017 study published in the American Journal of Hypertension found it helps lower your blood pressure, keeping your body in great shape. In addition, the heat in saunas also stimulate collagen production, helping get rid of pesky wrinkles and fine lines — and giving your complexion a nice healthy glow in the process.75. Stop Drinking SodaSoda might taste great and give you a nice caffeine buzz. The only issue? It’s horrible for your body and can result in a shorter lifespan. A 2014 study published in the American Journal of Public Health found those who regularly drink soda could influence the accelerated cellular aging of their tissues by up to five years due to all the sugar. (Yes, that means being careful with the “sugar-free” stuff, too, which is basically just sugar in a different form.)76. Stop Sitting So MuchSitting around feels oh-so-good, but it’s oh-so-bad when it comes to aging. A study published in BMJ Open found sitting less than three hours a day could boost your life expectancy by a whopping two years. Yes, just from getting off your booty whenever possible, whether that’s through a standing desk at work or multiple walking breaks during the day to get your body moving. And Here’s Exactly How Many Calories You’ll Be Burning.77. Never Sleep in Your MakeupSome nights it’s so tempting to skin your skincare routine and instead hit the hay with a full face of makeup on. Unfortunately, it’s pretty horrible for your skin — that’s why Salma Hayek’s top anti-aging secrets involves making sure she takes it off every night so her skin stays looking young and fresh. “I’ve never gone to bed without washing my face. Never in my life. Even if I’m sick, tired — heck, even if I was drunk! I might forget to take off the dress, the shoes, and the jewelry, but not the makeup. It’s second nature,” she told InStyle.78. Don’t Eat So Much TakeoutCooking dinner every night — especially when you’re completely exhausted! — isn’t easy. You might want to start meal-prepping for those tired nights, though, because a 2012 study found ordering takeout up to five nights a week could wreak serious havoc on your body, making you 47 percent less likely to be alive 10 years down the road. Eek.79. Stop Watching So Much TVIt’s tempting to come home every night after work and immediately turn on the TV for a night of binge-watching, but you can keep your body younger for longer if you choose another activity instead. According to a study published in BMJ Open, watching the television for less than two hours a day could add an extra 1.4 years to your life.80. Ditch Sugar from Your DietYou know excess sugar is horrible for your body: It not only causes weight gain, but also puts you at risk for diabetes and other conditions down the line that could prevent you from living a happy, long life. According to the Mayo Clinic, all sugars are culprits — especially the sneaky ones like high-fructose corn syrup that are added to everything from soda to supposedly-healthy “fruit drinks.”81. Never Go to Bed AngryFights tend to happen easily after work hours when your stress levels are high and you’re feeling pretty cranky, and that means it’s far too easy to go to bed angry. According to a 2016 study in the journal Nature Communications, going to bed angry makes bad memories stick longer, which can lead to more stress and more wrinkles. Instead, resolve any issues before you hit the sack so you wake up happy and at peace.82. Become BFFs with Your Co-WorkersA lot of people want to keep their personal lives and work lives totally separate and make sure they don’t become too close with people in the office for that reason alone. When it comes to keeping your body young, you might want to rethink that decision. A 2011 study published in the journal Health Psychology found those who have the most support from people at work live the longest and those who didn’t get close with anyone were 2.4 times more likely to die.83. Take Care of Your TeethThere are so many factors to staying youth and healthy over the years and even your teeth plays a role in your life expectancy. According to a 2016 study published in the journal Periodontology 2000, tooth loss is a predictor of a shorter lifespan, so take care of your chompers by going to the dentist regularly and brushing and flossing often.84. Quit Skipping Your Doctor’s AppointmentsSpeaking of hitting up the professionals, the dentist isn’t the only regular checkup you should be getting. A 2007 study published in the Scandinavian Journal of Public Health found those who head to the doctor often to get proper testing and health checks are better able to prevent issues like heart disease, strokes, high blood pressure, and more, increasing their lifespan greatly compared to those who don’t.85. Put Down the Face PowderSo many women do whatever they can to prevent their face from looking shiny and dewy, but it’s healthy — and it’s one of Halle Berry’s tricks to keeping your skin young and wrinkle-free.“No matter what age you are, you always look a little better when your skin is a little dewy, not too powdery. I went through phases where all I wanted to do was be matte and powdered up, but then I found it wasn’t the best look for me,” she told InStyle. “Before I do my makeup, I spray my face with rosewater and let that sink in. It keeps my makeup looking very dewy, and I feel like it just makes me look more youthful, alive, and fresh.”86. Always Wear SunglassesSure, sunglasses are a great way to protect your eyes from those seriously harmful rays. Another reason they’re crucial, though, is to prevent you from squinting. It might not seem like a big deal, but that repeated facial expression can cause wrinkles around your eyes over time, all from trying to keep the sun out of your eyes.87. Up Your B12 IntakeYou might take vitamins every morning, but are you taking B12? If you become deficient, it could result in everything from depression to memory loss and incontinence — all things you want to keep in check as you age, says Harvard Medical School. Make sure you’re getting enough in your diet, and if you think you’re low, pop some vitamins and start using nutritional yeast on everything.88. Eat More MushroomsWhat’s not to love about mushrooms? The veggie is low cal, full of vitamins, and is completely delicious. Oh, and it also has some anti-aging benefits. A 2017 study published in the journal Food Chemistry found they’re the highest dietary source of the antioxidants ergothioneine and glutathione, which protect your body from the harmful effects of oxidative stress from free radicals that can lead to everything from Alzheimer’s to heart failure down the line.89. Cut Back on SodiumSodium is in everything. Even though salty foods taste good, the Cleveland Clinic says they also wreak havoc on your skin, sucking out all its moisture. If you want to prevent fine lines and wrinkles from popping up, ditch the salt and instead keep your body hydrated with plenty of water.90. Eat Some TofuYou don’t have to be vegetarian or vegan to enjoy a little tofu every once and while. A 2006 study in the European Journal of Clinical Nutrition found the soy-based, protein-packed meat substitute actually helps erase wrinkles, improving the skin’s appearance, firmness, and structure.91. Load Up on CocoaIf you’re not already a fan of cocoa powder, feel free to add it into everything. According to a 2006 study published in the Journal of Nutrition Science, tossing some powder in your smoothie or eating some dark chocolate as a treat can increase blood flow in the skin, keeping everything smooth and wrinkle-free and making your skin look and feel healthier in general.92. Think Less Is More with Your SkincareIt’s fun to open up your cabinet and see a countless number of fancy skincare products staring back at you, but sometimes the best thing for your skin is using the bare minimum. Find a super-gentle cleanser you love and a simple, fragrance-free facial lotion to keep your skin healthy, smooth, and youthful instead of packing on tons of different ingredients and formulas that could cause your complexion to freak out.93. Skip the StrawSipping your iced coffee out of a straw might be one of your favorite ways to start the day. The only issue? Just like repeating any facial expression, puckering up your lips to use a straw can also cause wrinkles around your mouth. It stinks going straw-free, but you’ll thank yourself later— promise.94. Practice Your PostureYou know how your mom always told you to stand up straight? There’s a reason for that. As you get older, your posture tends to go downhill. Luckily, correcting it is super anti-aging: According to the Mayo Clinic, proper body alignment can do everything from prevent excess strain on your joints, muscles, and spine to keep you injury-free and boost your mood. When your body is positioned correctly, you’ll feel young and stay young.95. Stop Looking Down All the TimeWhether you always work with your laptop on your lap (guilty!) or are constantly looking down at your phone (even guiltier!), all that time spent with your head down isn’t doing any good for the skin on your neck. Over time, those creases can cause rings to pop up, giving you fine lines and wrinkles just from the placement of your body. Instead, keep your head up — even if you feel silly doing it.96. Put in Your Contacts the Right WayIf you’ve had contacts for a long time, you probably don’t even think twice about how you put them in your eyes. Next time you’re standing in front of the mirror, see if you’re tugging at the skin around your eyes: That simple movement on a daily basis can make your fragile eye area more prone to wrinkles later on.97. Moisturize, Moisturize, MoisturizeWhen it comes to your skin, you can never over-moisturize. It’s far too easy for skin to completely dry out, which makes you instantly look older. To keep wrinkles and fine lines from popping up, make sure you’re slathering on moisturizer both when you wake up and before you go to bed.98. Limit Your Bikini TimeGo ahead and show off that figure of yours! Just make sure you’re also keeping your body as covered-up as possible when you’re out in the sun. If you want to prevent wrinkles, you have to go all out when it comes to sun protection: Aside from wearing sunscreen, get a nice floppy hat, a beach umbrella, and a trustworthy cover-up.99. Stop Picking at Your SkinLet’s be real — picking zits and scabs feels really stinkin’ good. The downfall is messing with your skin not only causes scars and other marks, but also wrinkles due to all the pulling you do trying to pop every last pimple. Let your skin heal on its own — don’t rush it.100. Get a HumidifierIf your skin continues to be dry no matter how much moisturizer you use, get a humidifier. Since it adds water vapor to the air, it will help perk up your skin, finally allowing it to retain some moisture and smooth our any fine lines that popped up from being so dull and flaky. And for more ways to beat back Father Time, learn the 20 Anti-Aging Secrets of Ageless Celebrities.Hope it helps.Original writer: Tehrene Firman, Author at Well+Good.Thanks.

Diabetes Diet, Eating, & Physical ActivityNutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends.Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team.Eating well and being physically active most days of the week can help youkeep your blood glucose level, blood pressure, and cholesterol in your target rangeslose weight or stay at a healthy weightprevent or delay diabetes problemsfeel good and have more energyWhat foods can I eat if I have diabetes?You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.The food groups arevegetablesnonstarchy: includes broccoli, carrots, greens, peppers, and tomatoesstarchy: includes potatoes, corn, and green peasfruits—includes oranges, melon, berries, apples, bananas, and grapesgrains—at least half of your grains for the day should be whole grainsincludes wheat, rice, oats, cornmeal, barley, and quinoaexamples: bread, pasta, cereal, and tortillasproteinlean meatchicken or turkey without the skinfisheggsnuts and peanutsdried beans and certain peas, such as chickpeas and split peasmeat substitutes, such as tofudairy—nonfat or low fatmilk or lactose-free milk if you have lactose intoleranceyogurtcheeseLearn more about the food groups at the U.S. Department of Agriculture’s (USDA) ChooseMyPlate.gov .Eat foods with heart-healthy fats, which mainly come from these foods:oils that are liquid at room temperature, such as canola and olive oilnuts and seedsheart-healthy fish such as salmon, tuna, and mackerelavocadoUse oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.Choose healthy fats, such as from nuts, seeds, and olive oil.What foods and drinks should I limit if I have diabetes?Foods and drinks to limit includefried foods and other foods high in saturated fat and trans fatfoods high in salt, also called sodiumsweets, such as baked goods, candy, and ice creambeverages with added sugars, such as juice, regular soda, and regular sports or energy drinksDrink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea.If you drink alcohol, drink moderately—no more than one drink a day if you’re a woman or two drinks a day if you’re a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you haven’t eaten in a while. It’s best to eat some food when you drink alcohol.When should I eat if I have diabetes?Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day. If you take “mealtime” insulin, your eating schedule can be more flexible.If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood glucose level can drop too low. Ask your health care team when you should eat and whether you should eat before and after physical activity.How much can I eat if I have diabetes?Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day.Weight-loss planningIf you are overweight or have obesity, work with your health care team to create a weight-loss plan.The Body Weight Planner can help you tailor your calorie and physical activity plans to reach and maintain your goal weight.To lose weight, you need to eat fewer calories and replace less healthy foods with foods lower in calories, fat, and sugar.If you have diabetes, are overweight or obese, and are planning to have a baby, you should try to lose any excess weight before you become pregnant. Learn more about planning for pregnancy if you have diabetes.Meal plan methodsTwo common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. Check with your health care team about the method that’s best for you.Plate methodThe plate method helps you control your portion sizes. You don’t need to count calories. The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner.Use a 9-inch plate. Put nonstarchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain or other starch on the last one-fourth. Starches include starchy vegetables such as corn and peas. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk as included in your meal plan.The plate method shows the amount of each food group you should eat.You can find many different combinations of food and more details about using the plate method from the American Diabetes Association’s Create Your Plate .Your daily eating plan also may include small snacks between meals.Portion sizesYou can use everyday objects or your hand to judge the size of a portion.1 serving of meat or poultry is the palm of your hand or a deck of cards1 3-ounce serving of fish is a checkbook1 serving of cheese is six dice1/2 cup of cooked rice or pasta is a rounded handful or a tennis ball1 serving of a pancake or waffle is a DVD2 tablespoons of peanut butter is a ping-pong ballCarbohydrate countingCarbohydrate counting involves keeping track of the amount of carbohydrates you eat and drink each day. Because carbohydrates turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulin, counting carbohydrates can help you know how much insulin to take.The right amount of carbohydrates varies by how you manage your diabetes, including how physically active you are and what medicines you take, if any. Your health care team can help you create a personal eating plan based on carbohydrate counting.The amount of carbohydrates in foods is measured in grams. To count carbohydrate grams in what you eat, you’ll need tolearn which foods have carbohydratesread the Nutrition Facts food label, or learn to estimate the number of grams of carbohydrate in the foods you eatadd the grams of carbohydrate from each food you eat to get your total for each meal and for the dayMost carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk.Choose healthy carbohydrates, such as fruit, vegetables, whole grains, beans, and low-fat milk, as part of your diabetes meal plan.In addition to using the plate method and carb counting, you may want to visit a registered dietitian (RD) for medical nutrition therapy.What is medical nutrition therapy?Medical nutrition therapy is a service provided by an RD to create personal eating plans based on your needs and likes. For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes If you have insurance other than Medicare, ask if it covers medical nutrition therapy for diabetes.Will supplements and vitamins help my diabetes?No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2Why should I be physically active if I have diabetes?Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has many health benefits.Physical activitylowers blood glucose levelslowers blood pressureimproves blood flowburns extra calories so you can keep your weight down if neededimproves your moodcan prevent falls and improve memory in older adultsmay help you sleep betterIf you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. In the Look AHEAD: Action for Health in Diabetes study,1overweight adults with type 2 diabetes who ate less and moved more had greater long-term health benefits compared to those who didn’t make these changes. These benefits included improved cholesterol levels, less sleep apnea, and being able to move around more easily.Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week.3Moderate activity feels somewhat hard, and vigorous activity is intense and feels hard. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week.3Be patient. It may take a few weeks of physical activity before you see changes in your health.How can I be physically active safely if I have diabetes?Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes.Drink water when you exercise to stay well hydrated.Plan aheadTalk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely.Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines. If you take insulin, you need to balance the activity that you do with your insulin doses and meals so you don’t get low blood glucose.Prevent low blood glucoseBecause physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia. You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a sulfonylurea. Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active. Hypoglycemia can happen during or up to 24 hours after physical activity.Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity.4You may need to check your blood glucose level before, during, and right after you are physically active.Stay safe when blood glucose is highIf you have type 1 diabetes, avoid vigorous physical activity when you have ketones in your blood or urine. Ketones are chemicals your body might make when your blood glucose level is too high, a condition called hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose level may go even higher. Ask your health care team what level of ketones are dangerous for you and how to test for them. Ketones are uncommon in people with type 2 diabetes.Take care of your feetPeople with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feetbefore, during, and after physical activity.What physical activities should I do if I have diabetes?Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity.Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity.Add extra activity to your daily routineIf you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:Walk around while you talk on the phone or during TV commercials.Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.Park at the far end of the shopping center parking lot and walk to the store.Take the stairs instead of the elevator.Make your family outings active, such as a family bike ride or a walk in a park.If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.5Light activities includeleg lifts or extensionsoverhead arm stretchesdesk chair swivelstorso twistsside lungeswalking in placeDo aerobic exerciseAerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time. You can split up these minutes into a few times throughout the day.To get the most out of your activity, exercise at a moderate to vigorous level. Trywalking briskly or hikingclimbing stairsswimming or a water-aerobics classdancingriding a bicycle or a stationary bicycletaking an exercise classplaying basketball, tennis, or other sportsTalk with your health care team about how to warm up and cool down before and after you exercise.Do strength training to build muscleStrength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, you’ll burn more calories. Burning more calories can help you lose and keep off extra weight.You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.You can do strength training with hand weights, elastic bands, or weight machines.Do stretching exercisesStretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles.You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you.