{Get physical}

If you want to live longer and better, break out those jogging shorts. A recent study determined that people who exercised had longer leukocyte telomeres — the parts of white blood cells that shorten with age and eventually lead to cell death. Exercise also showed an anti-inflammatory effect in 4,000 adults who participated in a 2006 study. One reason why exercise may stave off aging is because it naturally increases hormone levels. “As you age, your hormone levels drop, and that changes your body composition, your energy levels, and your quality of life,” says Vincent Giampapa, MD. “Exercise is the easiest, least expensive way to balance your hormones. Twenty minutes of aerobics followed by 40 minutes of weight training or yoga actually changes your testosterone level, your DHEA level, your cortisol level, your thyroid hormone level, as well as a number of other hormones.” But as you get older, you'll need to do it more and more to see benefits, he says. So if you're in your 30s, aim for exercise three times a week; in your forties, four times a week; and so on.

Life-lending SUPPLEMENTS

ALPHA-LIPOIC ACID (ALA) is an antioxidant that helps the body eliminate metals such as mercury. At high doses it may help reverse diabetic damage associated with aging.

Dose» 300-500 mg once a day; up to twice daily for diabetics

COENZYME Q10 Necessary for energy production, this antioxidant helps fight heart failure, lower blood pressure, and protect against Parkinson's and Alzheimer's.

Dose» 100-300 mg once a day

OMEGA-3 FATTY ACIDS These fats, found in walnuts, flaxseeds, and some fish, help prevent against age-related heart attacks, stroke, and some autoimmune diseases.

Dose» 1,000 mg once a day

QUERCETIN By preventing the release of histamines, this flavonoid helps manage allergy symptoms and inflammation — precursors to many age-related complaints. May also lower risk of cataracts.

Dose» 400-600 mg twice a day

VITAMIN E Elderly people with higher vitamin E levels are less likely to show signs of vascular aging.

Dose» 400-800 IU once a day

Sources: Michael Janson, MD; Mark Liponis, MD.

To get age-healthy recipes, go to deliciouslivingmag.com and type foods for every age into the search box.