What's your real age?

As doctors crowded over Aneesh Sharma's report, he tossed and turned in his hospital bed waiting for their diagnosis. The 33-year old software professional was admitted the day before with chest pain. He had been working late, trying to wrap off an important presentation, when he suddenly began palpitating. He nearly blacked out before the ambulance arrived. The doctor's deep baritone jolted him out of his translucent thoughts. "Young man, you just suff ered a mild stroke," he said.

Sharma was the project manager at an American firm and was among the more successful in his peers. He owned a swanky flat, a blue BMW and earned a six-fi gure salary. By the year-end, he planned to marry his long-term girlfriend; his parents were happy and so was he. But a cardiac arrest was the last thing he'd bargained for. With high cholesterol, soaring triglyceride levels and a fatty liver usually found in the elderly, suddenly his future looked very bleak.

Sharma isn't alone. There are many like him-youngsters who are much older than their calendar age. According to a study published in the European Journal of Preventive Cardiology, this group is at a high risk of dying abruptly since they fall prey to early onsets of cardiovascular diseases, diabetes, obesity and high BP. The study states that the younger generation is 15 years ahead of the older generation.

Blame it on stress
Your chair is killing you. A recent survey by ASSOCHAM in major Indian cities reveals that a whopping 72 per cent of IT professionals and MNC employees are prone to heart diseases. Night-shift workers stand a 52 per cent higher risk of suff ering a heart attack than day-shift workers. "If you work more than 10 hours a day, your chances of getting a stroke increases by nearly 60 per cent," says Dr Tilak Suvarna, head of cardiology at Asian Heart Institute in Mumbai. Weight fl uctuations that coincide with stressful periods, experts say, can leave visible wrinkles on the skin. "Under stress, your body goes into emergency mode. It floods itself with cortisol hormones that increase heart rate and BP. If the condition is not reversed for long, your body loses its resilience and starts ageing. Think about an elastic band that has been stretched and kept in that position for a long time. It loses its utility," says Dr Kanak Panday, the pioneer on neuro and bio feedback in India and the founder of Gunjan Human Karigar.

Eat for your age
Did you know that eating at your desk can add years to your face? When you are eating under stress, two things happen: cortisol, a stress hormone, pushes all the blood away from your intestines and stomach towards your limbs. As a result, your intestines cannot digest the food and it starts fermenting. Second, stress unsettles your gut's acidic levels and its ability to absorb certain important nutrients like vitamin B12. "By eating when you're stressed, it's as if you are damaging your body and locking out the repair crews," says Henry Lodge, MD, co-author of the New York Times bestseller Younger Next Year: Live Strong, Fit and Sex -Until You're 80 and Beyond.

Another culprit that accelerates ageing is fast food, say nutrition experts. The trans fat in fast food cause infl ammation, which eats away your telomeres, the caps that protect your chromosomes. Think of the telomeres as the tips on the end of your shoelaces. Losing them means your chromosomes will fray and you will lose your ability to regenerate your organs. The fix: eat when you are relaxed and slow down while eating. And yes, avoid fast food like plague.

Rein in your metabolic age
Your Metabolic age (diff erent from your calendar age) indicates your actual physical health. This is calculated by comparing your basal metabolic rate (BMR) to the BMR average of your chronological age. "Your chronological age should be lower than your metabolic age," says Dr Sudeep Khanna, an obesity specialist at New Delhi's PSRI Hospital. "However, youngsters who come to me with issues such as high visceral fat, BP and diabetes have metabolic ages way beyond their real age," he adds.

Case in point: Prateek Kumar, 28, who works for a Bengaluru-based E-commerce portal. "While browsing several sites, I came across a metabolic-age calculator. I fi lled in my details and was shocked to see that at a weight of 95 kilos, my metabolic age stood at 43. My friends always teased me that I could easily pass off as their uncle-now I feel, they weren't far off from the truth," he says.

On the contrary, Kamal Batra, the 55-yearold CEO of a real- estate company, has a metabolic age that is far below his real age. He usually embarrasses his younger colleagues while racing past them on the stairs to his third-fl oor offi ce. A golf enthusiast, Batra says, "After crossing 40, I started taking my food habits and exercise seriously. Since then, my fat percentage has always been within permissible limits."

Reach out to your family
Phobic anxiety, loneliness and bad relationships too play big roles. Even loneliness, according to various studies, aff ects motor decline which increases the risk of death by 50 per cent. Says Dr Panday: "A few years ago, joint families were the biggest safety nets and shock absorbers for newly weds. Emotional and fi nancial support was accounted for. But the spawn of nuclear dual-income families has stripped us of our support systems. A nuclear family isn't equipped to provide the patience and time elders in a joint family used to offer."

Take a break
An adverse work-life balance inevitably leads to burnout; it can also take a toll on personal relationships. Recognising the threat, many developed nations are addressing these issues on top priority. For instance, France, since 2002, has instituted six weeks of paid vacation per year. In addition, the legal working week is just 35 hours. Compare it to India, where a working week can sometimes stretch to 72 hours!

"In India, we have diff erent value systems and work culture. Compared to developed countries, we still do not have well-laid out processes or a well-defined work-life balance. We either work or relax. We are not taught to rest in between," says Dr Panday. Take frequent breaks if you are working in a high-stress environment. Research stresses that taking breaks from mental tasks increases creativity and productivity. "Mental concentration is similar to a muscle," says John P Trougakos, an assistant management professor at the University of Toronto Scarborough and the Rotman School of Management. "It becomes fatigued after sustained use and needs a rest period before it can recover, much as a weight lifter needs rest before doing a second round of repetitions at the gym."

Reverse the process
The bottom line: alter your lifestyle, get your share of adequate winks a day and get a grip on life. But do it before the time runs out on your stopwatch.

5 Healthy Living Tips for Young Men

While it's important for everyone to engage in healthy living practices, regardless of age, gender or physical fitness level, it's especially important to begin these good habits early on in life.

Many people find that by establishing good living habits and lifestyle practices at a young age, it becomes much easier to maintain them and stay healthy throughout the rest of their life.

There are a few healthy living tips that young men everywhere should consider following in order to be healthy not only while they're still young, but as they get older as well. Read on for a few of these basic guidelines.

1. Exercise Regularly

While many young men already participate in sports or other activities, it's essential that you continue to practice these things. It can be much easier to participate in exercise activities while you're in school than it is after you've graduated and have begun to take on a job and other responsibilities. It's crucial that you continue to make regular exercise a part of your life. Plan to get a good workout of some kind on four to six days per week.

2. Don't Push Yourself too Hard

Because many young men are in excellent shape, it can be difficult for those who are not quite as fit to engage in exercise programs. The temptation is often there to push oneself further and harder than is safe or healthy. Always keep in mind your own fitness level and do not push yourself beyond your capacity. This will only lead to discouragement and, even worse, to potential injury.

3. Eat Right

Eating healthily is an important way of maintaining your overall health, regardless of your age. Because many young men have strong metabolisms and seem to be able to eat a lot of food without gaining weight, it's easy to take this as an excuse to eat whatever you want. Keep in mind, however, that the food that you eat may have a bearing on a lot more than just your weight. Your exercise levels, fitness, stamina and long term health are all affected by what you eatl.

4. Avoid Drinking and Smoking

Many young men smoke cigarettes or drink alcohol. While engaging in either of these practices in moderation has become common throughout the United States and the world, they are still not considered to be healthy living practices. Abstain from drinking and smoking if at all possible. At the very least, you'll be healthier if you do not smoke or drink to excess at any time. Because these habits are also quite expensive to maintain, you'll find that you'll be much better able to save money by limiting the amount that you drink and smoke.

5. Visit the Doctor

It's important to get a regular physical exam and to have any medical issues checked out by a doctor. The fact that you're a young man doesn't mean that you aren't subject to important medical concerns.

                                                  

Get Healthy Without Really Trying

How much do you know about what makes up a healthy lifestyle? Here's a pop quiz.

1. How do you define working out?

a. Going to the gym.
b. Turning the jump-rope for the neighbor's kid.
c. Playing Frisbee with your dog.

2. How do you define good nutrition?

a. Eating a vegetable at every meal.
b. Eating two vegetables at every meal.
c. Drinking a fruit smoothie for breakfast.

3. Which of these is a healthy activity?

a. Push-ups, sit-ups, or running the track.
b. Walking the dog after dinner.
c. Spending Saturday afternoon snoozing on the sofa.

Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.

"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.

From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.

"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.

And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.

Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."

Do a Little, Get a Lot

The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.

For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.

And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.

"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.

But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).

"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.

As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.

Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.

"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.

"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."

Tripping Over Baby Steps

Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.

"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.

"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.

Katz concedes that the Stealth Health approach may not be right for everybody.

"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.

At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.

"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."

Try the Stealth Health Approach

Tempted to give "Stealth Health" a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you've incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.

To Improve Nutrition:

1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.

To Improve Physical Fitness:

1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.

To Improve Stress Control:

1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes

To Improve Sleep:

1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.

                                                                     

Top 10 Health Tips for Men

When it comes to health care, we men are like ostriches. We bury our heads in the sand. We are much less likely than women to visit our doctors regularly, take symptoms se

riously and live a healthful lifestyle. Maybe that’s one reason why women have a seven-year average survival advantage on us!

Yet it’s obviously important that men of all ages become more proactive about their health. And an easy way to start is to follow these 10 basic steps to maintaining health and vitality.

1. Eliminate "White Foods" from Your Diet. White flour, white sugar and other processed foods are not only devoid of vitamins and minerals, but they’ve also been stripped of their natural fibre. As a result, they rapidly drive up blood sugar levels, which contributes to weight gain, diabetes and a host of other health problems. Avoid breads and baked goods made with white flour, sugar-laden sodas and snack foods. Instead, focus on eating fibre-rich fruits, vegetables, legumes and whole grains.

2. Stay Away from Dangerous Trans Fats. While it’s important to reduce your overall fat intake, it’s even more important to watch the types of fat you eat. Deep-fried foods and anything made with hydrogenated oils (margarine, peanut butter, shortening, store-bought pastries and cookies) contain trans fats that raise your risk of heart disease. Eat only healthful fats, such as olive oil and the omega-3 oils found in salmon and other cold-water fish, which actually protect against heart disease.

3. Take a Potent Daily Multivitamin and Mineral Supplement. Although there is no substitute for a good diet, I am convinced that for optimal nutrition, you need to take a high-potency multivitamin and mineral supplement. Even if you are eating right, it’s unlikely that your food contains all the nutrients you need. Poor soil quality, storage, processing and cooking deplete our food of vitamins and minerals. Taking a high quality daily supplement is "health insurance" against possible deficiencies.

4. Include Weight Training in Your Exercise Routine. Aerobic exercise is great for cardiovascular conditioning, but it’s vastly inferior to weight training in attacking the "flab factor." Recent research has shown that as little as once-weekly resistance exercise can improve muscle strength. Even the busiest or laziest among us can find the time and energy for that. Join a gym, consult a personal trainer or ask an experienced friend to show you the ropes.

5. Maintain Your Optimal Weight. Current statistics suggest that half of us are losing the battle of the bulge, but maintaining a healthy weight is one of the best things you can do for yourself. You’ll look better, feel better and reduce your risk of heart disease, diabetes, hypertension and other major killers. I know this is easier said than done, but if you just follow the four steps above, you’ll be well on your way.

6. Drink Alcohol Only in Moderation. You’ve probably heard of the "French Paradox," and that drinking wine protects against heart disease. Repeated studies have shown that drinking moderate amounts of alcohol (all kinds) protects not only against heart disease, but also lowers risk of death from all causes. Remember that moderation is key. While one to two drinks a day are protective, excess alcohol consumption is devastating to health. And for some, one drink is too many.

7. Protect Your Prostate. Around the age of 40, the prostate gland begins a growth spurt that results in symptoms such as frequent nighttime urination. The good news is that this condition, known as benign prostatic hyperplasia, can be prevented or reversed by taking extracts of two herbs: saw palmetto (Serenoa repens) and pygeum (Pygeum africanum). Dozens of studies have shown that these herbs work in improving urinary flow without adverse side-effects. Suggested doses are 160 to 320 milligrams of saw palmetto and 40 to 80 mg of pygeum daily.

8. Reduce Your Risk of Prostate Cancer. Experts estimate that 80 per cent of all cancers can be prevented by making healthy lifestyle choices. Avoid saturated and trans fats, which may fuel prostate cancer growth, and incorporate protective foods, such as soy, green tea and tomatoes, into your diet. Soy contains isoflavones with specific anti-cancer activity. Green tea is rich in polyphenols that inhibit the formation of cancer-causing compounds and block the growth of prostate cancer cells. And tomatoes, particularly cooked tomato products, are an excellent source of lycopene, which is linked to a reduced risk of prostate cancer. In addition, make sure your daily nutritional supplement contains high doses of the antioxidant selenium (200 micrograms) and vitamin E (800 IU), which have been shown to dramatically lower the risk of prostate cancer.

9. Maintain Vigorous Sexual Function. Most cases of erectile dysfunction (impotence) have a physical cause: You’re just not getting enough blood to the area in question. To improve overall circulation, follow the diet, exercise and supplement recommendations above. If you’re taking drugs, review them with your doctor, as many can worsen erectile function and impair libido. Smoking also significantly impairs erectile function. Several herbs have been shown to improve sexual function. Ginkgo biloba increases blood flow to the penis, and Panax ginseng, oats, horny goat weed, maca and seroctin improve libido.

10. Maintain Close Relationships. Another thing women seem to do better than men is maintain close relationships. Make a point to strengthen ties with your family and friends. Volunteer work, religious ties, even pets–anything that keeps you involved with others–reduces stress and enhances health.

Take charge of your health by incorporating these 10 steps into your life. The rewards of optimal health and well-being will be well worth your efforts.

Men’s Longevity "To Do" List

1.  Eliminate "white foods" from your diet.
2.  Stay away from dangerous trans fats.
3.  Take a daily vitamin-mineral supplement.
4.  Incorporate weight training in your exercise routine.
5.  Maintain your optimal weight.
6.  Drink alcohol only in moderation.
7.  Protect your prostate.
8.  Reduce your risk of prostate cancer.
9.  Maintain vigorous sexual function.
10. Maintain close relationships.