Holiday Blues Quiz…

How much do you know about the holiday blues? Take this quiz and find out.

By Deborah Gray

My Real Age Plan

Ready to feel years younger? We developed the following recommendations based on your test answers. The full text is below.

Overwhelmed? Get the overview.

RealAge experts developed the following recommendations based on the latest science and medical research that is relevant to you. We recommend that you:

1. Print this plan for easy reference.
2. Circle 1-3 action step(s) to do each week for the next 12 weeks or 90 days.
3. On March 12, 2008, update your RealAge test based on these lifestyle changes for a new calculation and plan. (Don’t worry, as a RealAge member, we’ll send you a reminder.)

Diet and Nutrition

IF POSSIBLE, ADD FISH OR OTHER SOURCES OF OMEGA-3 FATTY ACIDS TO YOUR DIET AT LEAST SEVERAL TIMES A WEEK. Besides being a good source of protein and vitamins, fish contains omega-3 fatty acids, which reduce triglyceride (a fat) levels in the blood and slow aging of the arteries. Be sure to eat at least 2 servings of non-fried fish per week for optimal health benefits.Take the RealAge Nutrition Assessment for an in-depth nutrition analysis. ACTION PLAN: Eat at least one serving of fish a week. Good choices include haddock, whitefish, tuna, scrod, salmon, sardines, cod, and pike. Avoid long-lived predatory fish, such as king mackerel, swordfish, and shark, which may contain unhealthy levels of mercury from the environment. Eat shellfish such as lobster, clams, shrimp, mussels, crab, and scallops in moderation. They are cholesterol-rich. Avoid breaded fish or fish with other coatings. They are generally loaded with fat. Prepare fish by broiling, baking or poaching. These cooking methods do not add fat. Other sources for omega-3 fatty acids are: canola and olive oils, walnuts, flaxseed, and tofu.

INCREASE YOUR INTAKE OF VITAMIN E. Your answers suggest that your intake of vitamin E is low, making your RealAge older. Vitamin E is an antioxidant that acts as an anti-aging agent. Most people need a supplement to get the RealAge Optimum dose of up to 400 IU per day. ACTION PLAN: You should take up to a 400 IU of vitamin E every day. It’s difficult to get enough vitamin E from food alone, so consider a supplement. People who take statin drugs should limit their vitamin E intake according to their healthcare provider’s advice. Food sources of vitamin E include almonds, hazelnuts, sweet potatoes, safflower oil, peanut butter, avocados, mangos, wheat germ, and corn oil. If you eat products containing Olestra, you may need more vitamin E. The reason for this is that Olestra could prevent the absorption of vitamin E. Talk to your doctor about how to compensate for this.Important Note If you take warfarin (Coumadin) or dicumarol (Dicoumarol) or are considering taking any blood-thinning medication, please talk to your doctor before increasing your vitamin E intake through supplementation or diet. People who take statin drugs should limit their vitamin E intake according to their healthcare provider’s advice.

EAT MORE FOODS THAT ARE RICH IN POTASSIUM. Your test answers indicate that you probably need more potassium-rich foods in your diet. The maximum Age Reduction benefit can be obtained if your intake is at least 3,000 milligrams a day. Potassium lowers blood pressure, slows aging of the circulatory system, and prevents strokes. Although an intake of less than 3,000 mg a day still provides some benefit, to gain the maximum Age Reduction benefit, increase your intake of potassium to at least this amount. ACTION PLAN: Increase your daily intake of potassium to at least 3,000 milligrams. Potassium-rich foods include orange juice, potatoes, avocados, figs, bananas, lentils, soybeans, and whole-grain breads and cereals. Avoid potassium supplements unless directed by your physician to take them. Excessive potassium intake can be toxic. Your diet is a safe source. Limit your intake of processed foods to reasonable amounts and keep your sodium intake low by limiting the use of table salt.

EAT A WELL-BALANCED, NUTRIENT-RICH BREAKFAST EVERY DAY. Your occasional breakfast is a good start, but you need breakfast every day to start the day with the fuel supply that you need. Daily breakfast eaters also have an easier time managing their weight. Start eating a healthy breakfast that includes foods such as fruits, whole grains, and low-fat dairy every day to gain the maximum RealAge benefit. For delicious breakfast ideas, check out the RealAge Recipe Box. ACTION PLAN: Make every effort to eat a healthy breakfast every morning.Here are some healthy breakfast suggestions. superfortified cereals skim or 2% milk breakfast bars or drinks fruit such as apples, oranges, cantaloupe, or strawberries orange, cranberry, grapefruit, and tomato juice egg whites substituted for whole eggs no butter or margarine; use mostly fat-free spreads no meat products such as bacon, ham, or sausage

INCREASE YOUR DAILY VITAMIN C INTAKE TO AT LEAST 1,200 MILLIGRAMS. The RealAge optimal level for vitamin C is 1,200 milligrams a day from food and supplements. This is considerably higher than the current RDA. Vitamin C is a natural antioxidant. We estimate your current vitamin C intake probably falls short of the RealAge Optimum and, therefore, is making your RealAge slightly older. Because vitamin C is water soluble, it washes out of your body when you urinate. For this reason, it is important to portion out your vitamin C intake over the course of the day, in 400 mg increments. ACTION PLAN: Consume at least 1,200 milligrams of vitamin C daily, spreading your intake throughout the day. For example, take a 400-mg supplement in the morning, afternoon, and evening, or eat a vitamin C-rich food item at each meal. Because vitamin C dissolves easily in water, if you take a single daily dose, most of it will be rapidly excreted in your urine. Take up to 400 IU of vitamin E daily. Vitamin C may have a better effect if you take both vitamin C and vitamin E. People who take statin drugs should limit their vitamin E intake according to their healthcare provider’s advice. Consume at least 4 servings of fruit a day. Some major sources of vitamin C include fruit (especially oranges, tangerines, cantaloupe, and strawberries) and juices (orange juice, cranberry juice, grapefruit juice, and tomato juice). Consume at least 5 servings of vegetables a day. Major sources of vitamin C include green peppers, broccoli, tomatoes, cauliflower, and cabbage. If you have any side effects that you think are related to vitamin C, talk to your doctor.Important Note If you take warfarin (Coumadin) or dicumarol (Dicoumarol) or are considering taking any blood-thinning medication, please talk to your doctor before increasing your vitamin C intake through supplementation or diet. If you have hemochromatosis, please talk to your doctor before increasing your vitamin C intake.

CONSUME MORE UNSATURATED FAT WITHOUT INCREASING YOUR CONSUMPTION OF SATURATED FAT. Your answers suggest that you consume less than the average amount of unsaturated fats (mono- and poly-unsaturated), making your RealAge slightly older. Many foods contain both unsaturated and saturated fats. Polyunsaturated fat helps prevent high blood pressure and possibly some cancers. Monounsaturated fat helps reduce the amount of bad cholesterol in the blood while increasing the amount of good cholesterol.Therefore, you want a higher amount of unsaturated fat in your diet than saturated fat. You want only a low amount of saturated fat and trans fat in your diet, as high levels cause arterial aging. Adjust the proportion of unsaturated, saturated, and trans fats in your diet so that most of your fats are unsaturated. ACTION PLAN: Do not increase your total fat intake. Review your RealAge nutrition report to see what percentage of your total calories comes from polyunsaturated, monounsaturated and saturated fat. Less than 30% of your total calories should come from fat. More than 7.5% of your total calories should come from polyunsaturated fat. More than 7.5% of your total calories should come from monounsaturated fat. Less than 10% of your total calories should come from saturated fat. Use cooking oils such as soybean and corn oils. These are rich in polyunsaturated fat, low in saturated fat, and low in transfats. Make sure that most of your fat intake is from monounsaturated fat sources. Olive and canola oils are rich in monounsaturated fats and are low in saturated fat. Neither oil has trans fat. Do not use butter, lard, coconut oil, or palm oil. These contain high levels of saturated fats.

INCREASE YOUR DAILY INTAKE OF CALCIUM. Your test answers suggest that you consume close to the RealAge optimum of calcium, which is about 1,000 to 1,200 milligrams of calcium a day. To build stronger bones and to prevent fractures from falls, increase the amount of calcium you get from diet and supplements to at least 1,200 mg a day. This amount makes your RealAge the youngest it can be for this Age Reduction factor.

FOR MAXIMUM HEALTH BENEFITS INCREASE YOUR VEGETABLE INTAKE. Ideally, you should be eating at least 5 servings of vegetables every day. A diet high in vegetables is not only a diet high in vitamins and nutrients but also fiber. Maximize the anti-aging properties of antioxidants by increasing your vegetable intake.Take the RealAge Nutrition Assessment for an in-depth nutrition analysis. ACTION PLAN: Eat at least 5 servings of vegetables every day. By doing this, you are boosting your intake of antioxidants, which help keep you young. Not only are vegetables nutritious, but also most of them are high in fiber and low in calories. Good choices include broccoli, cauliflower, cabbage, kale, carrots, celery and cucumbers. For maximum benefits, eat vegetables that are yellow, orange, green, or red in color as these are loaded with vitamins and antioxidants.

COMPLETE THE IN-DEPTH NUTRITION ANALYSIS. To get a more accurate picture of your total daily vitamin intake and a complete in-depth nutrition analysis, take the Nutrition Assessment.When you finish the detailed Nutrition questionnaire we will be able to give you specific recommendations and action steps for the following parts of your diet: dietary cholesterol, dietary diversity, saturated fats, polyunsaturated fats, calcium, potassium, vitamin E, vitamin C, flavonoids, dietary fiber, and folic acid.

FOR MAXIMUM HEALTH BENEFITS, INCREASE YOUR FRUIT INTAKE. Fruits are an excellent source of vitamins, minerals and fiber. Further, certain fruits are loaded with carotenoids, which have anti-aging properties. Fruits are also a low-calorie alternative to unhealthy sweets. Aim for 4 to 5 servings of fruit every day for optimum health.Take the RealAge Nutrition Assessment for an in-depth nutrition analysis. ACTION PLAN: Eat at least 4 whole pieces of fruit every day. To maximize the anti-aging benefits of fruit, include apples, grapes, apricots, cantaloupe, or other yellow, red, or orange colored fruits. Try to limit yourself to only small portions of dried fruits as they tend to have more calories. After washing your fruit, keep the peel on — most of the fiber is in the peel of some fruits.

General Health

MONITOR YOUR ASTHMA. FOLLOW THE TREATMENT PROGRAM OUTLINED BY YOUR DOCTOR. Asthma makes your RealAge older, but keeping tight control of your asthma could help keep you as young as you can be. Because you did not know your FEV1 (forced expiratory volume in 1 second, a measure of how much air your lungs can expel in 1 second), you were assigned an average value. Your RealAge could be younger or older, depending on the true value for FEV1. Talk to your doctor about your FEV1 measurement and what it means to your health. ACTION PLAN: Have your doctor measure your FEV1 (forced expiratory volume in 1 second, a measure of how much air your lungs can expel in the first second of expiration). It is important for you and your doctor to monitor your asthma regularly and to plan appropriate treatments to keep your RealAge as young as it can be. If you do not use an inhaled bronchodilator such as albuterol or salmeterol, ask your doctor if you can use one of these drugs to treat asthma attacks and to prevent exercise-induced asthma. If you have moderate to severe asthma, ask your doctor about inhaled corticosteroids. They can dramatically reduce the frequency and severity of asthma attacks. Obtain a peak flowmeter and monitor your symptoms at home. Avoid exposure to smoke or other known lung irritants. If you have a sudden asthma attack that does not quickly respond to two-to-three additional doses of albuterol (or equivalent) inhaler, call your doctor or go to the nearest emergency department.

TAKE THE INCONTINENCE AND OVERACTIVE BLADDER HEALTH ASSESSMENT FOR PERSONALIZED CARE STRATEGIES. Your incontinence may be due to an overactive bladder or another condition. Take control of your symptoms with personal recommendations from this assessment.

TAKE THE MENOPAUSE HEALTH ASSESSMENT FOR PERSONALIZED TIPS. Menopause is a natural and important part of every woman’s life. Learn how to effectively manage your menopause with personal recommendations from this assessment.

TAKE THE HEADACHE HEALTH ASSESSMENT FOR PERSONALIZED CARE STRATEGIES. Headaches and migraines have many causes and remedies. Take this quiz to learn how to assess your symptoms and find the treatment that’s best for you.

TAKE THE ANXIETY HEALTH ASSESSMENT FOR PERSONALIZED RECOMMENDATIONS. Don’t let persistent worries control your daily life. Take this quiz to find out what you should be doing to best battle your anxiety.

TAKE THE ALLERGIES HEALTH ASSESSMENT FOR PERSONALIZED CARE STRATEGIES. Your allergies may be due to seasonal changes, or they may be a symptom of a more serious condition. Take this quiz to learn what’s causing your allergies.

SEE YOUR DOCTOR BECAUSE OF YOUR CIRRHOSIS. Having cirrhosis makes your RealAge older because your liver is damaged.

TAKE THE DEPRESSION HEALTH ASSESSMENT FOR PERSONALIZED RECOMMENDATIONS. Depression has many causes and solutions. Take this quiz to get a more in-depth analysis about your depression and find some possible solutions.

TAKE THE RHEUMATOID ARTHRITIS HEALTH ASSESSMENT FOR PERSONALIZED CARE STRATEGIES. The rheumatoid arthritis health assessment can help you manage your condition. Be sure to check out the Learn More section.

TAKE THE HEARTBURN HEALTH ASSESSMENT FOR PERSONALIZED CARE STRATEGIES. Your heartburn may or may not indicate a more serious condition. Take the quiz to assess your symptoms and find the treatment that is best for you.

VISIT OUR LIVING WITH CANCER CENTER. The RealAge Living with Cancer Center provides tips on easing side effects, ditching depression, and building strength. The center also includes a review of cancer treatment options, such as chemotherapy, radiation, and surgery. In addition, you can view quick fact sheets for specific types of cancer, as well as utilize interactive tools to help with nutrition, stress, the healing process, and prevention.

TAKE CARE OF YOUR TEETH AND GUMS. Your gingivitis or other gum disease makes your RealAge older. Having healthy teeth and gums keeps your arteries and immune system younger and may slow the aging from coronary heart disease. Take care of your teeth and gums regularly to make your RealAge younger. ACTION PLAN: Brush your teeth after each meal. Use circular brushing motions and be sure to brush at the gum line. Floss regularly. Flossing is one of the easiest things that you can do to make your RealAge younger. Visit a dentist every 6 months for a cleaning and a checkup. Use a tartar-control fluoride toothpaste.

TAKE THE OSTEOPOROSIS HEALTH ASSESSMENT FOR PERSONALIZED CARE STRATEGIES. Learn how to take special care of your bones and manage brittle bone disease with personal recommendations from our Osteoporosis Health Assessment.

TAKE THE OSTEOARTHRITIS HEALTH ASSESSMENT FOR SPECIFIC RECOMMENDATIONS TAILORED TO YOU. Learn how to maintain your active lifestyle and ease your joint pain by taking this quiz today.

Fitness

DO MORE STRENGTH-BUILDING AND CARDIOVASCULAR ACTIVITIES. ALSO INCREASE THE INTENSITY OF YOUR OVERALL WORKOUT. Depending on your health, you may need to spend more time every week performing strength-building and cardiovascular exercises and activities. Strength-building activities include weight lifting, working with exercise bands, push-ups, sit-ups, and Pilates. Cardiovascular activities include dancing, jogging, jumping rope, swimming, playing soccer, and riding a bike.You may also not be performing enough of your exercises and activities at a moderate to high level of intensity. We measure the weekly intensity level of your workouts by calculating the total number of calories per week that you burn doing these exercises and activities. Based on your answers, we estimate that you probably expend fewer calories than needed for maximum Age Reduction benefits, which kick in when at least 1,000 to 3,500 calories are expended each week. Therefore, depending on your health, you may need to do more cardiovascular exercises and activities. You may also need to do both your strength-building and cardiovascular activities at a more intense level. Talk to your doctor about a workout that’s right for you. Create your own personalized fitness plan here. ACTION PLAN: Use a certified personal trainer or a qualified fitness consultant to create an appropriate fitness program. Set realistic goals.An initial goal for the intensity of a workout is 1,000 calories per week. Include exercises and activities that are enjoyable and that fit your current physical capacities: aerobics, cross-country machine, stair stepper, stationary bike, stationary rowing machine, step classes, swimming, water fitness classes, treadmill, and walking indoors or outdoors on a track. Include sports in your fitness program. Sports are not only physically rewarding, but they are also a great way to socialize with others. Some good options include basketball, golf, tennis, and volleyball. All adults should set a long-term goal to do at least 30 minutes or more of moderate-intensity physical activity on most, or preferably all, days of the week. Intermittent or shorter periods of activity (at least 10 minutes), including occupational or nonoccupational tasks and everyday activities of daily life, confer similar cardiovascular and other health benefits if performed at a level of moderate intensity (such as brisk walking) for a total of 30 minutes per day.Additional health and fitness benefits may be conferred by burning up to 3,500 calories per week with additional physically activities or more vigorous workouts. Increasing calories expenditure from 1,000 to 3,500 calories per week can be accomplishedby doing one or more of the following: Spending more time doing current exercises and activities. Doing the exercises and activities at a higher intensity level. Adding more exercises and activities to a fitness program. Consult your doctor. If any of the following conditions apply to you, talk to your doctor before starting a fitness program: you have existing health problems you are over 40 years old you have not been exercising routinely

GRADUALLY WORK UP TO AT LEAST 90 MINUTES OF STRENGTH-BUILDING EXERCISES EACH WEEK. Your RealAge is older because you spend less than 90 minutes a week doing strength-building exercises. Doing strength exercises, independent of your level of cardiovascular fitness, can make your RealAge younger. For motivation and ideas, build a personalized Fitness Plan here. ACTION PLAN: If you are not performing strength-building exercises, consult a certified personal trainer or qualified fitness consultant to help you start a safe and effective program. Work out three days per week on spaced days (e.g., Monday, Wednesday, and Friday). Before any exercise session stretch and warm up with activities such as running on a treadmill or riding a stationary bicycle. Stretch the muscles that you will be working on, holding the stretch under mild tension for 10 seconds. During each session, do at least 8 to 12 repetitions for each of the major muscle groups of the leg, trunk, arm, and shoulder.

GRADUALLY WORK UP TO 210 MINUTES OF CARDIOVASCULAR EXERCISES A WEEK. You spend 0 minutes a week doing cardiovascular exercises and activities. This amount is well below the 210-minute goal for cardiovascular exercise. Walking most days of the week for 30 minutes can help you meet this goal. For motivation and ideas, build a personalized Fitness Plan here. ACTION PLAN: Select stamina-building exercises and activities that you enjoy. You are more likely to continue a stamina-building program if you enjoy what you are doing. Some recommended exercises and activities include: aerobics cross-country machine stair stepper stationary bike stationary rowing machine step or water fitness classes swimming treadmill upper body ergometer walking indoors or outdoors on a track Gradually work up to spending 210 minutes every week doing stamina-building exercises and activities. Make a commitment to yourself and a close family member or friend to do these activities every week. If you can, get that person to participate in your program also. Spread out your stamina-building exercises and activities to three or more times a week. For example, many people spend 20 minutes, three times a week doing endurance exercises and activities for maximal Age Reduction benefit. When you start your stamina-building program, do not go at it too aggressively. You may hurt yourself and end up quitting.

BEGIN A WEIGHT LOSS PROGRAM YOU CAN SUSTAIN. KEEP UP THE GOOD WORK IF YOU ARE ALREADY LOSING WEIGHT. Using your weight of 190 pounds and your height of 60 inches, we calculated your body mass index (BMI) to be 37.2. BMI is a measure that represents the relationship between your weight and your height. Using your BMI alone, we cannot say how much of your weight is fat tissue and how much is lean tissue (muscle, bone, and organs).However, we do know that unless you have considerably more muscle and less fat than most persons, your RealAge is older because your weight is too high for your height. Your current weight causes premature aging because of the increased risk of developing heart disease and cancer. You can reach optimal Age Reduction by slowly losing weight and keeping it off permanently. ACTION PLAN: Set realistic weight-loss goals. It is difficult and unhealthy to lose more than 1 or 2 pounds per week. Choose a diet plan carefully. Avoid quick-fix diet programs; they rarely work and may be more harmful than beneficial. Avoid diet plans that entail rapid weight loss in the first few days. This is nothing more than rapid water loss, and although it may appear as if you lose weight quickly on such a plan, you will probably regain the weight as quickly as you lost it because these plans do not reduce body fat. Avoid high-protein diets. These can be dangerous and lead to metabolic disturbances (ketosis). More important, they cannot be sustained. Only about 15% of your total calories should come from protein. Select a diet plan that restricts your caloric intake. To lose weight effectively, you must reduce the number of calories you consume or increase the number of calories you expend through physical activity. Keep in mind that one pound of body fat equals 3,500 calories. To lose weight appropriately, limit your caloric intake to 1,200 to 1,500 calories per day. Buy a small, inexpensive calorie counter and carry it with you. You can learn to estimate your caloric intake by memorizing the number of calories in foods that you typically eat. Talk to your doctor before starting a diet plan. In general, your doctor may be able to help you by providing information, guidance, and ongoing medical supervision. If you have lost and regained weight in the past, have medical problems because of your weight, or have a disability or condition that prevents you from eating certain foods or performing certain activities, you should consult your doctor before you attempt to lose weight. The use of medications for weight loss is highly controversial. Some of these medications may cause severe and potentially fatal heart and lung side effects. Always check with your doctor first before attempting to lose weight using over-the-counter or prescription medications. While you are dieting, expect periods when you do not lose weight. Your body will undergo readjustment periods during your weight-loss program and you may not see changes. In conjunction with your new dieting program, integrate the following into your lifelong habits. Drink adequate amounts of water at mealtime. Aim for 6 to 8 glasses of water per day with meals. A couple of glasses of water with a meal can help prevent you from overeating. Avoid gorging and late-night eating. Eating large meals, especially late at night, can lead to weight gain. Eat a moderately sized dinner 2 to 3 hours before you go to bed. In general, you should eat until you have had just enough to feel satisfied. Eating at a slower pace can help you avoid overeating. Start each meal with a bit of dessert or a small slice of bread with olive oil. A little fat slows the emptying of your stomach, making you feel fuller faster. Modify your eating cues. Overweight adults who gained their excess pounds later in life tend to respond to external eating cues (e.g., taste, mood, appearance of food, situation, stress, or sadness) more than to hunger. Recognize your cues and how your body controls your appetite. Learn to eat your meals at the same time every day and in a calm environment. Follow hunger cues, not aesthetic or emotional cues, for eating. Increase your physical activity. Following a regular exercise program will help you lose weight, improve your outlook on life, and maintain your weight loss. Pick activities that you enjoy and do them regularly. Begin slowly and work up to 2,000 to 3,500 kilocalories per week. If you increase your physical activity level, you may be able to increase or maintain your current daily intake of calories and still lose weight. Try to maintain your lean body mass. Lean body mass refers primarily to muscle and bone. You should avoid excessive loss of lean body mass. To maintain your lean body mass, keep the following in mind: Maintain an adequate intake of dietary protein. Regularly perform strength-building exercises. Anaerobic activity such as lifting weights can help build muscle and help you avoid some loss of lean body mass. When you achieve your weight goal, maintain a balanced diet of 1,500 to 1,800 calories per day to keep your weight stable.

LOWER YOUR RESTING HEART RATE TO 75 BEATS PER MINUTE. Your resting heart rate is considerably faster than normal, making your RealAge older. Your fast heart rate may be a reflection of a very low level of physical fitness. It could also be an indication of other problems such as congestive heart failure, high blood pressure, diabetes, liver disease, or damage from exposure to tobacco. It is important to monitor your heart rate regularly. Use a heart rate monitor, such as Polar® brand, to get an accurate measurement of your heart rate. To make your RealAge younger, take steps to lower your heart rate. Use the RealAge Heart Rate Recovery Tool to learn more about your heart health. ACTION PLAN: Some people with fast heart rates have underlying chronic medical conditions. It is important to determine why you have a fast heart rate before starting any plan to lower your heart rate. Talk to your doctor about your fast heart rate. Improve your level of physical fitness to lower your heart rate, slow the aging of your heart, and make your RealAge younger. Talk to your doctor before starting any physical fitness plan. If you smoke, stop smoking now. Smoking raises your heart rate. If you have high blood pressure or diabetes, control these conditions to help decrease the aging of your heart. If you drink excessively, cut back now. Excessive consumption of alcohol can raise your heart rate.

TAKE STEPS TO LOWER YOUR BLOOD PRESSURE TO LESS THAN 120/80 mm Hg. Your high blood pressure is making your RealAge older. Lifestyle changes, such as incorporating more physical activity into your daily routine, and medications can help lower your blood pressure and make your RealAge younger. ACTION PLAN: Given your high blood pressure, most physicians would suggest immediate treatment with lifestyle changes and medications that lower blood pressure. Please see your doctor immediately.If you have undergone treatment for a while and your blood pressure is still at this high level, you should discuss this fact with your doctor immediately. Here are some changes in lifestyle that can help lower blood pressure. Stop smoking. All tobacco-based products (even smokeless tobacco) increase blood pressure. Reduce the amount of saturated fat and cholesterol in your diet. For most people, keeping their diet low in fat and cholesterol also reduces blood pressure. Increase physical activity. Exercise can lower your blood pressure and make your RealAge significantly younger. Lose weight. If you are overweight, losing 5% to 10% of your current body weight could be enough to lower blood pressure. Lower your salt intake. Most people with high blood pressure are sensitive to salt. Do not eat salty foods and do not add table salt to your food. Most people can use potassium salt substitutes, which can lower blood pressure. Check with your physician. Limit alcohol to one drink per day for men and one-half a drink per day for women. Drinking more than this amount can raise your blood pressure, cause liver disease and cancer, and make your RealAge significantly older.

ADD FLEXIBILITY EXERCISES TO YOUR ROUTINE. By improving your flexibility, you may help your balance and protect your body from injury. Flexibility exercises can be a relaxing way to begin and end your workout.You can increase your flexibility with stretching, Tai Chi, yoga, or other activities. Be careful not to bounce or overstretch, especially when you are starting a new activity. Gently and slowly move into stretches for each major muscle group and remember to breathe deeply throughout your workout. Warming up your muscles is important to maximize the benefits of your new routine. Try walking at a relaxed pace for five to ten minutes before stretching or yoga. If you have special health concerns, always check in with your doctor before changing your workout.

Lifestyle

STOP SMOKING. Smoking makes your RealAge older. Smoking ages the arteries and causes many diseases, including arterial diseases such as heart attacks and strokes; neurological diseases; vascular diseases such as claudication (lameness); lung diseases such as emphysema and chronic bronchitis; and cancers of the lung, mouth, esophagus, stomach, bladder, and other organs. Not only do you age yourself, but you also age those around you with your smoke. Cessation of smoking dramatically reverses the aging of most of your body systems. Cessation of smoking dramatically and quickly makes your RealAge younger. ACTION PLAN: Here are a few tips to help you quit smoking. Congratulate yourself for deciding to stop. Set a firm date for quitting and stick to it. Tell your friends and family why you are quitting and when. Write a personal agreement with yourself to stop smoking and sign it in front of a close family member or friend. Then display your agreement in a visible place such as on your refrigerator. Consider nicotine replacement therapy. It could double your chance of success. If you are unable to quit despite your best efforts, ask your doctor about other options that might be available to you. For example, research has shown that in some cases, certain medications combined with nicotine replacement may help decrease cravings for nicotine. Use the RealAge test to track your success and watch how rapidly your RealAge becomes younger when you stop smoking. Always remember the health benefits that will come to you and those around you when you stop smoking. Do not become overly frustrated if you relapse as complete cessation is often preceded by a relapse. Just remember why you are quitting and keep your stop-smoking goal in focus. The National Cancer Institute and the American Lung Association can provide useful information on programs that help you stop smoking. Seek out any additional educational or motivational materials that you require to get started.

CONSIDER TALKING TO A DOCTOR BECAUSE OF YOUR AMOUNT OF REQUIRED DAILY SLEEP. You may be getting the amount of daily sleep that is optimal for you; however, if you feel that your sleep is not as good as it could be because of something that is bothering you, identify these issues and see if there is a way to rectify them or work around them. If you cannot do this alone or if nothing works, consider talking to a healthcare professional. Take the RealAge Sleep Health Assessment for more information.For a small percentage of people, sleeping more than 8 hours a day is a sign of a medical condition. Continued disrupted sleep makes your RealAge older. ACTION PLAN: If you do not feel well rested during the day, consider taking the following steps: Take brief daytime naps as needed. Eat light meals during the day. Add exercise to your daily routine. Remain as active as possible throughout your day. If you are sleepy, take a walk. Avoid taking sedative medications. Do not drink alcohol at bedtime. Stick to a regular sleep schedule, even on weekends. Solve any problems that may interfere with sound, continuous nighttime sleep. Take the RealAge Sleep Assessment.

ALWAYS WEAR YOUR SEAT BELTS. Your RealAge is older because you do not always use your seat belts. An air bag by itself does not provide enough protection. The use of seat belts with an air bag prevents serious injury and death from motor vehicle accidents. ACTION PLAN: You should make a habit of wearing seat belts whenever you are in a motor vehicle, even on short trips. Most accidents occur close to home. Remember to always wear both the lap and shoulder belt. You should not consider an air bag as a substitute for a seat belt. The combination of seat belts and air bag provides the most protection. People shorter than 5 feet should not sit in a seat equipped with an air bag. All children should ride in the backseat, with small children placed in child safety seats.

FLOSS EVERY DAY Flossing is the most important thing you can do to prevent periodontal disease and needless aging.

Medication and Immunizations

REVIEW YOUR MEDICATIONS WITH YOUR DOCTOR FOR POSSIBLE ADVERSE DRUG INTERACTIONS. You reported that you take five or more medications a day. Although your medications are likely helping your health, the more medicines you take, the greater the chance that one medicine may cause harm or counteract the intended benefit of another medicine. As a result, your RealAge is somewhat older. ACTION PLAN: Good job. You follow your doctor’s instructions about taking your prescription and nonprescription medications. Remember always to follow your doctor’s instructions as closely as possible, using the questions as a guideline for compliance. How much and how often should I take my medicine? When should I take my medicine? How should I take my medicine? Many people stop taking their medicines because of side effects or inconvenience. No matter how trivial, discuss any questions about medications, problems, side effects, or inconveniences with your doctor. Together, the two of you can find a good solution. Always review all of your medications and supplements with your doctor before taking anything new. Drug interactions can cause harm. One medicine can also counteract the intended effects of other medicines. Ask your doctor whether you can reduce the number of pills you take routinely.

Stress and Social Support

TO RELIEVE THE EFFECTS OF UNAVOIDABLE STRESS IN YOUR LIFE, SPEND MORE TIME BUILDING AND MAINTAINING STRONG, CLOSE RELATIONSHIPS WITH OTHERS. You reported that you had stressful life events in the last year. These uncontrollable events, unfortunately, make your RealAge older. In addition, your social support network (friends, family, and religious and social groups) is not extensive. This combination of major life events and low social support makes your RealAge even older. ACTION PLAN: Coping with stressful life events on your own can have a negative effect on your emotional and physical state. Learn to share your daily positive and negative experiences with others. Build and maintain close relationships with others. Join professional, social, or religious groups to give yourself a social support structure that enables you to deal with stress. Exercise routinely (at least 30 minutes on most days of the week). Exercise can dramatically reduce the amount of stress your body feels. Get adequate sleep. Sleeping too little or too much can prevent your body from recovering adequately from stress. Relaxation techniques such as meditation and yoga can reduce some of the stress your body feels.

OWN A DOG IF POSSIBLE. For many people, dogs help reduce stress. Dogs also help increase your daily level of physical activity because of their need for walking and playing. If possible, own and care for a dog for optimal Age Reduction. Visit DogAge for more information on caring for a dog.

SCHEDULE TIME FOR YOURSELF Taking care of other people’s health needs can put your own health at risk, if you’re not careful. Taking time for your own physical and mental health can help keep you young. Be sure to keep up with your vaccinations and check your own risk of over 35 medical conditions for free at RealAge.

SEEK HELP FOR YOUR MARITAL RELATIONSHIP. In general, married people have a younger RealAge. However, stressful or chronically unhappy relationships may cause premature aging. Improving your marriage may help improve your health. If you are in an unhappy relationship, seek help from a licensed counselor.

BECOME A HEALTHIER ROLE MODEL FOR THE KID(S) IN YOUR HOME. Children’s health habits are greatly influenced by people they look up to. Find out whether your family’s health habits are helping your kid(s) develop the individual habits they need to avoid adult diseases in the years ahead. Take the RealAge Healthy Kids Test and find out exactly what you’re doing right and where you need help. Too much TV? Too much junk food? Not enough playtime? The child(ren) in your house may be increasing their risk of heart disease, obesity, diabetes, and other diseases that are caused by lifestyle factors, largely shaped in childhood. Take the RealAge Healthy Kids Test today.

Printer Friendly Page

Next page of results

Ladies Only…Which Movie Star Are You?

I ended up being Debbie Reynolds…which star are you? 

     Ever wonder which movie star you are most like?

     Don’t read ahead please!

     Well ~ A team of researchers got together and analyzed the
personalities of movie stars.  The gathered info has been incorporated into this quiz.

There are only 10 questions so it doesn’t take long.

Number your paper from 1 to 10, then answer each question with
the choice that most describes you at this point in your life , and
then add up the points that correspond with your answers. 
              
     Now Don’t look ahead or you will ruin the fun!
      
     1. Which describes your perfect date?
     a) Candlelight dinner for two
     b) Amusement Park
     c) Roller blading in the park
     d) Rock Concert
     e) Have dinner & see a movie
     f) Dinner at home with a loved one
      
     2. What is your favorite type of music?
     a) Rock and Roll
     b) Alternative
     c) Soft Rock
     d) Classical
     e) Christian
     f) Jazz
      
     3. What is your favorite type of movie?
     a) Comedy
     b) Horror
     c) Musical
     d) Romance
     e) Documentary
     f) Mystery
      
     4. Which of the following jobs would you choose if you were given
only these choices?
     a) Waiter/Waitress
     b) Sports Player
     c) Teacher
     d) Policeman
     e) Bartender
     f) Business person
      
     5. Which would you rather do if you had an hour to waste?
     a) Work out
     b) Make out
     c) Watch TV
     d) Listen to the radio
     e) Sleep
     f) Read
      
     6. Of the following colors, which do you like best?
     a) Yellow
     b) White
     c) Sky blue
     d) Teal
     e) Gold
     f) Red

     7. Which one of the following would you like to eat right now?
     a) Ice cream
     b) Pizza
     c) Sushi
     d) Pasta
     e) Salad
     f) Lobster Tail

     8. Which is your favorite holiday?
     a) Halloween
     b) Christmas
     c) New Year’s
     d) Valentine’s Day
     e) Thanksgiving
     f) Fourth of July
      
     9. If you could go to any of the following places, which would it
be?
     a) Reno
     b) Spain
     c) Las Vegas
     d) Hawaii
     e) Hollywood
     f) British Columbia
      
     10. Of the following, who would you rather spend time with?
     a) Someone who is smart
     b) Someone with good looks
     c) Someone who is a party animal
     d) Someone who has fun all the time
     e) Someone who is very emotional
     f) Someone who is fun to be with
      
     Now total up your points on each question:
     1. a-4 b-2 c-5 d-1 e-3 f-6
     2. a-2 b-1 c-4 d-5 e-3 f-6
     3. a-2 b-1 c-3 d-4 e-5 f-6
     4. a-4 b-5 c-3 d-2 e-1 f-6
     5. a-5 b-4 c-2 d-1 e-3 f-6
     6. a-1 b-5 c-3 d-2 e-4 f-6
     7. a-3 b-2 c-1 d-4 e-5 f-6
     8. a-1 b-3 c-2 d-4 e-5 f-6
     9. a-4 b-5 c-1 d-4 e-3 f-6
     10. a-5 b-2 c-1 d-3 e-4 f-6
     NOW take your total and find out which Movie Star you are:
      
     (10-17 points) You are MADONNA:

     You are wild and crazy and you know it. You know how to have fun,
but you may take it to extremes. You know what you are doing though,
and are much in control of your own life. People don’t always see things
your way, but that doesn’t mean that you should do away with your
beliefs. Try to remember that your wild spirit can lead to hurting
yourself and others.
      
     (18-26 points) You are DORIS DAY:

     You are fun, friendly, and popular! You are a real crowd pleaser.
You have probably been out on the town your share of times,yet you come
home with the values that your mother taught you. Marriage and children
are very important to you, but only after you have fun. Don’t let the
people you please influence you to stray.
      
     (27-34 points) You are DEBBIE REYNOLDS:

     You are cute, and everyone loves you. You are a best friend that
no one takes the chance of losing. You never hurt feelings and seldom
have your own feelings hurt. Life is a breeze. You are witty, and calm
most of the time. Just keep clear of back stabbers, and you are
worry-free.
      
     (35-42 points) You are GRACE KELLY:

     You are a lover. Romance, flowers, and wine are all you need to
enjoy yourself. You are serious about all commitments and are a family
person. You call your Mom every Sunday, and never forget a Birthday.
Don’t let your passion for romance get confused with the real thing.
      
     (43-50 points) You are KATHERINE HEPBURN:

     You are smart, a real thinker. Every situation is approached with
a plan. You are very healthy in mind and body. You don’t take crap from
anyone. You have only a couple of individuals that you consider “real
friends”. You teach strong family values. Keep your feet planted in
them, but don’t overlook a bad situation when it does happen.
      
     (51-60 points) You are ELIZABETH TAYLOR:

     Everyone is in awe of you. You know what you want and how to get
it. You have more friends than you know what to do with. Your word is
your bond. Everyone knows when you say something it is money in the
bank.You attract the opposite sex. Your intelligence overwhelms most.
Your memory is the next thing to photographic. Everyone admires you
because you are so considerate and lovable. You know how to enjoy life
and treat people right.

Quiz: Are You Ready to Repot? – Beliefnet.com

Are you ready to change your life? Like a plant, your roots–your hopes and dreams–need to be nourished. Take the Repotting test by Diana Holman and Ginger Pape (reprinted from repotting.com), to see if you’ve outgrown your daily circumstances and are ready for a larger growth environment. Then check out the 10 steps of “repotting.”

Source: Quiz: Are You Ready to Repot? – Beliefnet.com

Do you have a strange mind?

I can read this can you?

fi yuo cna raed tihs, yuo hvae a sgtrane mnid too. Cna yuo raed tihs? Olny 55 plepoe out of 100 can.

i cdnuolt blveiee taht I cluod aulaclty uesdnatnrd waht I was rdanieg. The phaonmneal pweor of the hmuan mnid, aoccdrnig to a rscheearch at Cmabrigde Uinervtisy, it dseno’t mtaetr in waht oerdr the ltteres in a wrod are, the olny iproamtnt tihng is taht the frsit and lsat ltteer be in the rghit pclae. The rset can be a taotl mses and you can sitll raed it whotuit a pboerlm. Tihs is bcuseae the huamn mnid deos not raed ervey lteter by istlef, but the wrod as a wlohe. Azanmig huh? yaeh and I awlyas tghuhot slpeling was ipmorantt! if you can raed tihs forwrad it.

5 ways to increase your likeability

1. Be positive.

---

“Don’t be discouraged by a failure. It can be a positive experience. Failure is, in a sense, the highway to success, inasmuch as every discovery of what is false leads us to seek earnestly after what is true, and every fresh experience points out some form of error which we shall afterwards carefully avoid.” – John Keats

---

2. Control your insecurities.

---

“The only man who never makes a mistake is the man who never does anything.” – Theodore Roosevelt

---

3. Provide value.

---

“The art of being yourself at your best is the art of unfolding your personality into the person you want to be… Be gentle with yourself, learn to love yourself, to forgive yourself, for only as we have the right attitude toward ourselves can we have the right attitude toward others.” – Wilfred Peterson

---

4. Eliminate all judgments.

---

“Beginning today, treat everyone you meet as if they were going to be dead by midnight. Extend them all the care, kindness and understanding you can muster. Your life will never be the same again.” – Og Mandino

---

5. Become a person of conviction.

---

“One needs to be slow to form convictions, but once formed they must be defended against the heaviest odds.” – Mahatma Gandhi

continued…

What Kind of Intelligence Do You Have?

Your Dominant Intelligence is Linguistic Intelligence

You are excellent with words and language. You explain yourself well. An elegant speaker, you can converse well with anyone on the fly. You are also good at remembering information and convicing someone of your point of view. A master of creative phrasing and unique words, you enjoy expanding your vocabulary. You would make a fantastic poet, journalist, writer, teacher, lawyer, politician, or translator.

What Kind of Intelligence Do You Have?

yes, yet another Jungian based personality test…

Take Free Jung Ideal vs. Real Test

personality tests by similarminds.com
i had taken a personality test not too long ago that said i was an ISFP,
but , now i find out i long to be an ESTJ
I wonder to myself, 'why I want to be the opposite of who i really am?'