SPRINGER: Fitness: Xxyy

Most people who exercise regularly would probably not list "prolonging their life" as a major reason they work out. However, exercise helps to not only prolong your life but also increases the quality of the years to come.

Look at some of these other strategies that will help you to live longer and healthier.

• Eat more fish, especially salmon. Fish is a great source of low-calorie protein and contains omega-3 fatty acids, an important nutrient that helps keep your heart and brain running well. Eating cold-water fish a few times a week will help you maintain your mental flexibility.

• Fresh, whole grain bread tastes infinitely better than that plain white stuff that comes in a plastic bag. A study at the University of Minnesota showed that eating whole grains in moderation instead of lots of refined grains keeps your blood sugar down, decreases your risk of obesity and provides you with life-affirming nutrients and fiber. Whole grains also contain more fiber and will keep you feeling full longer.

• Skip the super-sizes. Eating meals that are unusually large raises your risk of heart attack tenfold for an hour after you eat, and the risk can continue as long as a day. Even if you are conscious of your eating throughout the entire day, one super-sized meal can push you over your daily limit of calories and fat.

• Be happy. People who report higher levels of contentment are more likely to live longer. Psychologists believe that happiness does not depend on how great your life actually is, but on how you look at it. Making a point of smiling and trying to see the bright side of things will actually stimulate your brain to become happier.

• Get your six to seven hours of sleep a night. Research has revealed that those that got six to seven hours of sleep a night (no more, no less) lived longer lives. Plus, sleep deficits can cause physical changes that resemble aging, raising the risk of diabetes and slowing your body's production of hormones that naturally taper off as you get older.

• Lose a few pounds. Most deaths due to disease are attributable to health risks associated with excess body fat. Losing just a few pounds can greatly reduce your risk of developing diabetes, high blood pressure, heart disease and colon cancer.

• Shake off the salt. Some salt in the diet is desirable, especially if you sweat during your workouts but most people intake more than the required amount (2,000 milligrams a day). Excess sodium can raise blood pressure and increases the risk of having a heart attack or stroke.

The good news is that taste buds get used to less salt, so after you have cut back you will not notice the difference. Replace excess salt with herbs and spices.

• Slather on the oil. The traditional Mediterranean diet is fairly high in fat, and yet its adherents have some of the world's longest life spans. Olive oil is full of antioxidants and fatty acids that help keep your skin smooth and your arteries clear. Replace butter with olive oil on your bread and in your cooking. Keep in mind that this is not a low-calorie food.

• Finally, have yourself a good laugh. Laughter releases chemicals which relax the blood vessels and may help boost your immunity to help you recover from illness.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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