If you need to focus better on the task at hand, grab your walking shoes. Improving your cardiovascular fitness through brisk walking or jogging can help boost your mental acuity. In a study, people who regularly participated in cardiovascular exercise were able to focus better on a target compared to people who performed only stretching and toning exercises.

RealAge Benefit: Doing stamina-building exercises for at least 60 minutes per week can make your RealAge as much as 6.4 years younger.

Could you boost your immunity with your own brainpower? Researchers say maybe so. A study involving mindfulness meditation revealed that the practice boosted immune system function in participants. Mindfulness meditation is the practice of becoming deeply aware of the present moment through meditation. The stress-reduction qualities of this practice may be the source of its immune-boosting powers.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

Controlling your sweet tooth could help reduce your risk of cancer.

A diet that includes an overabundance of foods that rapidly boost blood sugar, such as sweets or sugary soft drinks, may boost colorectal cancer risk, according to research. In a study, women who had an abundance of these foods in their diets had almost a three-fold increase in colorectal cancer risk.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

Eating apples and drinking apple juice may be good for your brain.

Researchers examining the effects of apple juice on brain function determined that the antioxidants in apples and apple juice may help prevent some of the damage to memory and brain function that can result from oxidative stress. The researchers speculate that the equivalent of two or three apples per day could provide the benefit.

RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can make your RealAge as much as 4 years younger.

Are you always losing your patience? Staying calmer may help keep your arteries young.

Young adults who are prone to impatience appear to have a higher long-term risk of developing high blood pressure compared to their more patient peers. A tendency toward hostile feelings also was linked to a higher risk of high blood pressure down the road.

RealAge Benefit: Laughing often can make your RealAge up to 8 years younger.

The source of your daily fiber intake may have a big impact on your heart disease risk.

A recent study revealed that diets high in fiber from fruits and cereal grains appeared to be especially protective against the development of heart disease. Add some fresh fruit to your high fiber breakfast cereal in the morning for a double dose of heart disease prevention.

RealAge Benefit: Eating 25 grams (38 grams if you are a man under 50) of fiber per day makes your RealAge 2.5 years younger than eating 12 grams of fiber per day.

Does exercising when you have a cold make you even sicker? Research says probably not.

When examining the impact of exercise on sedentary people with colds, researchers discovered that the cold sufferers fared no worse when they engaged in moderate exercise. Their colds did not last any longer and their symptoms did not become any worse as a result of their workouts.

RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.

Are you a hot head? A less hostile outlook may help keep your heart rhythms steady.

Studies in men revealed that men who are generally hostile or often openly angry may have as much as a 30 percent greater risk of developing irregular heart rhythms, such as atrial fibrillation. Atrial fibrillation is a risk factor for stroke.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

Seven appears to be the magic number when it comes to getting a good night's sleep.

A study recently revealed that people who routinely averaged 7 hours of sleep each night had the lowest mortality rates. Most people need between 6 and 8 hours of sleep each night, so listen to your body and get the amount of rest that feels appropriate for you.

RealAge Benefit: Getting 6 to 8 hours of sleep per night can make your RealAge as much as 3 years younger.

The right amount of vitamin D may help promote prostate health.

Getting too much or too little vitamin D appears to put prostate health at risk. In a study, men who got the least amount of vitamin D had a higher risk of prostate cancer compared to men who consumed average amounts. Men who got excessive vitamin D had a higher risk, too. Strike a happy medium with about 400 IU per day.

RealAge Benefit: Getting 400 IU of vitamin D and 1,200 milligrams of calcium per day can make your RealAge as much as 1.3 years younger.

When you find foods to eat that are higher in fiber, the result may be pounds lost.

Research has revealed that a diet that is high in fiber may boost weight loss efforts. In a study, people who consumed a low-fat diet with 26 grams of fiber per 1,000 calories lost more weight than the people who consumed a fattier diet with only 7 grams of fiber per 1,000 calories. And each group was allowed to eat as much as they wanted.

RealAge Benefit: Eating 25 grams (38 grams if you are a man under 50) of fiber per day makes your RealAge 2.5 years younger than eating 12 grams of fiber per day.

Don't let a mild case of the blues put your heart health at risk. More and more research is suggesting that depression can impact heart health. Now a recent study in postmenopausal women revealed that even a mild case of the blues may increase the risk of developing heart disease down the road. When you feel a blue mood coming on, cut it short by spending time with good friends or going for a brisk walk.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

Folate-rich foods may help reduce the risk of a deadly female cancer.

A recent study revealed that, compared to women who consumed low levels of folate, women who consumed at least 200 micrograms of folate in their diets every day were as much as one-third less likely to develop ovarian cancer. The effect was strongest in women who also drank alcohol in moderation.

RealAge Benefit: Getting a total of 700 micrograms of folate per day in food and supplements can make your RealAge as much as 1.2 years younger.

Do you tend to greet each morning with an aching head? If so, help your health by getting to the bottom of it.

According to the latest sleep research, morning headaches may signal an underlying health condition requiring professional medical treatment. Some of the most common causes of morning headaches were depression, anxiety disorder, insomnia, sleep-related breathing disorders, high blood pressure, and musculoskeletal diseases.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

Are you afraid to try new things? Diving in more often could mean living a longer life.

There may be a link between a fear of novel situations and a shorter life span, according to research. Of course, shyness and vigilance have their time and place. But if you've nothing to fear but fear itself, take a leap of faith the next time you are presented with an opportunity to experience something new.

RealAge Benefit: Becoming a lifelong learner can make your RealAge as much as 2.5 years younger.

Help keep your muscles strong by getting an adequate supply of antioxidant vitamins.

Exercising regularly is an important part of preserving strength. However, in people over 65, high blood levels of antioxidant vitamins also were associated with musculoskeletal strength. Get your fair share of antioxidant vitamin C with citrus fruits, bell peppers, and strawberries. Most people need a supplement to meet their antioxidant vitamin E needs.

RealAge Benefit: Getting 400 IU of vitamin E per day can make your RealAge as much as 1 year younger.

Celebrate Earth Day tomorrow by volunteering to help with community recycling efforts. It may help your health.

Volunteering is good for your well-being, according to research. In a study, older people who engaged in the most volunteer hours each week also reported the highest levels of well-being. Contact a local community center to find a volunteer opportunity that works for you.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

When you're feeling famished, don't grab the sweet or salty snacks. Your taste buds may fool you into overindulging.

Research shows that sweet or salty foods may taste even sweeter or saltier when you are really hungry. Skipping meals can increase your sensitivity to these tastes. When your stomach is rumbling, grab some fruit or some slices of your favorite raw vegetables to quell the noise and keep your taste buds sane.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

Increase your intake of folate now and decrease your risk of stroke later.

Folate is a water-soluble B vitamin and occurs naturally in food. A study revealed that getting enough folate in your diet now may help prevent a stroke later in life. Folate was particularly effective in decreasing the risk of ischemic strokes, the most common kind of stroke.

RealAge Benefit: Getting a total of 700 micrograms of folate per day in food and supplements can make your RealAge as much as 1.2 years younger.

Opting for a lower fat diet can help improve your overall health, but don't go too low.

A diet with a moderate amount of fat in it may be best for health. In a recent study, both moderate- and very low-fat diets of similar calories helped overweight people lower their bad cholesterol, but only the ones on the moderate-fat diet maintained their healthy levels of good cholesterol. The caveat: the moderate-fat dieters stuck to unsaturated forms of fat.

RealAge Benefit: Reducing your total cholesterol to 160 mg/dl or lower can make your RealAge as much as 1 year younger.

Getting softer as you get older is not an inevitable part of aging.

Although gradual muscle loss is a natural part of the aging process starting at about middle age, it's not something you have to accept. Research shows that regular exercise, and particularly strength training, helps to halt age-related muscle loss in both men and women and helps them maintain their strength late in life.

RealAge Benefit: Strength training can make your RealAge 1 year younger.

Make new friends but keep the old. Both levels of social interaction appear to help heart health.

In a study, men with a large circle of friends that they saw regularly were almost half as likely to develop heart disease compared to men who had little social contact or support. Both casual friendships and deeper, more supportive relationships appeared to be protective of heart health.

RealAge Benefit: Having a good social support system of family and friends can make your RealAge up to 3.5 years younger.

If you're feeling more distracted than usual, you might want to look at your diet.

A recent study in women revealed that an inability to concentrate could be a symptom of iron deficiency. In the study, iron-deficient women performed worse on a cognitive test compared to women who had sufficient levels of iron circulating in their blood. Food sources of iron include enriched bran flakes, lentils, lean read meat, and turkey.

RealAge Benefit: Eating a diverse diet that includes 6 servings of whole grains per day can make your RealAge as much as 4 years younger.

The next time you have your cholesterol checked, take note of the season.

Research has shown that the time of year that a person receives cholesterol testing may play a role in the results. In a study, people tended to have higher cholesterol readings in the winter than they did during the summer. If your readings were borderline high or borderline healthy, consider having them checked at a different time of year next time.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

Skip big, fatty breakfasts and you could protect your body from harmful inflammatory processes that lead to needless aging.

Within an hour of eating a fatty meal, study participants experienced increases in inflammatory proteins that are associated with heart disease. The inflammatory proteins remained elevated for as many as three or four hours after the meal. Lower your RealAge each morning with a serving of high-fiber cereal, fresh fruit, and skim milk instead.

RealAge Benefit: Eating breakfast can make your RealAge as much as 1.1 years younger.

Don't just walk your way to fitness. Swim, bike, and dance, too.

A recent survey revealed that many people who walk for exercise don't walk often enough to maximize the health benefits. A comprehensive exercise program with several different activities in addition to walking, such as swimming and calisthenics, may help people better meet their minimum physical activity needs

RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.

Having a handful of almonds and sunflower seeds may be an excellent cancer deterrent.

Almonds and sunflower seeds are good sources of vitamin E. Research has revealed that a diet high in vitamin E may be linked to a reduced risk of bladder cancer. One ounce of almonds contains almost 8 milligrams of vitamin E. One quarter-cup of sunflower seeds contains about 7 milligrams.

RealAge Benefit: Getting 400 IU of vitamin E per day can make your RealAge as much as 1 year younger.

Stock up on Brassica vegetables at the grocery store for some of the best disease-fighting food options around.

The group of Brassica vegetables includes broccoli, cabbage, Brussels sprouts, and cauliflower. Adding a few servings of these vegetables to your menu each week may help you live a longer life. Recent research has revealed that Brassica vegetables are rich in allyl isothiocyanate, a compound credited with inhibiting cancer cell proliferation.

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

You may be able to reduce your risk of a painful future by sticking to your weight loss plan.

Research has revealed that, compared to people in healthier weight classes, people who are overweight may have as much as a 60 percent higher chance of suffering from joint pain at some point in their lives. Extra weight puts extra stress on the joints, increasing wear and tear on cartilage and the chance for painful damage.

RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.

Part of keeping sharp as you age may be a simple matter of movement.

Research shows that regular exercise can offset declines in cognitive function that are a normal part of the aging process. Compared to people who had low fitness levels, the very fit people in a study who completed a mental task showed more activity in key brain regions related to cognitive performance.

RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.

Eating high-calcium foods may be an easy way to avoid painful kidney stones.

Studies have shown that diets high in certain nutrients, such as calcium, may inhibit the formation of kidney stones. Dairy products are one of the best sources of dietary calcium. Choose low-fat dairy products to reduce saturated fat intake. Non-dairy sources of calcium include soymilk, kale, spinach, and canned pink salmon.

RealAge Benefit: Consuming 1,200 milligrams of calcium per day can make your RealAge as much as 1.3 years younger.

If you take medication for your blood pressure, you may need to be wary of adding certain pain relievers to your system.

A class of pain-relieving anti-inflammatory medication often used to treat arthritis may interfere with a common blood pressure medication, according to research. In a small minority study, pain-relieving COX inhibitors appeared to have an unhealthy effect on blood pressure when taken with blood pressure-controlling ACE inhibitor medications.

RealAge Benefit: Avoiding drug interactions can make your RealAge as much as 0.7 years younger.

Fresh cherry season may be a sweet time for people with arthritis.

Recent studies by USDA researchers revealed that fresh Bing cherries may contain anti-inflammatory properties that could potentially help ease osteoarthritis pain. In the study, people who had eaten cherries for breakfast had lower blood levels of C-reactive protein and nitric oxide, both of which are markers of inflammatory disease.

RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can make your RealAge as much as 4 years younger.

Keeping an eye on some common symptoms may help stop a killer in its tracks.

Researchers have recently discovered that ovarian cancer may cause a cluster of identifiable symptoms in some women. In 43 percent of women diagnosed with ovarian cancer, the women experienced a combination of a swollen stomach, a bloated feeling, and urgent urination. The symptoms were typically persistent and severe.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

One of the keys to keeping off extra pounds may be getting proper amounts of shuteye.

Good sleep habits not only leave you feeling alert and refreshed, they also appear to be important to maintaining a healthy weight. Research reveals that sleep loss disrupts certain physiological rhythms, and that these disruptions could open the door to excess weight.

RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.

Are you getting enough magnesium to keep your heart healthy? A sandwich makeover may help you get your share.

Research suggests that adequate magnesium intake may help protect against heart disease. However, studies also show that most Americans don't get enough. Trading mayo for several slices of avocado on a sandwich can up your intake by as much as 50 milligrams. Other sources of magnesium include pumpkin seeds and cashews.

RealAge Benefit: Adequate magnesium intake (400 milligrams per day for women, 333 milligrams per day for men) can make your RealAge as much as 0.9 years younger.

Get a health blast by stocking up on the season's freshest strawberries.

Experts agree: a diet rich in fruits and vegetables can reduce your risk of chronic diseases. And strawberries are one of the healthiest fruit choices around. In addition to delivering a high dose of heart-healthy vitamin C, strawberries are packed with phytochemicals and flavonoids that have been credited with cancer-fighting powers.

RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can make your RealAge as much as 4 years younger.

Having realistic relationship expectations could help make you and your partner's bond stronger.

Although positive expectations can help a relationship flourish, according to research, high expectations lead to relationship dissatisfaction in some situations. Create expectations that are realistic by acknowledging strengths and weaknesses in each person's relationship skills.

RealAge Benefit: Long-term, loving relationships can make your RealAge as much as 6.5 years younger.

Following your meals with a glass of ice water may help boost calorie burning.

In a small study, men and women who drank about 17 ounces of cold water after a meal temporarily experienced a 30 percent increase in the rate at which their bodies burned calories. The increased calorie burning was attributed to thermogenesis, a process by which the body burns calories for digestion purposes.

RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.

Take a close look at your diet. Recent research suggests that you're probably not getting enough vitamin E.

Vitamin E is vital to optimal health. Not only does it help keep bad cholesterol from sticking to artery walls and causing heart attacks, but it also helps protect your cells from potentially cancer-causing cellular damage from free radicals. Boost your intake of E with hazelnuts, sweet potatoes, peanut butter, and safflower oil, or take a supplement.

RealAge Benefit: Getting 400 IU of vitamin E per day can make your RealAge as much as 1 year younger.

Special plant compounds found in soy may help protect the colon.

Regular exercise and high-fiber foods can help keep the colon healthy. Now new research suggests that plant compounds found in soy may complement other colon-friendly habits. These plant compounds -- called sphingolipids -- appeared to inhibit the formation and growth of colon tumors in a recent study.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

A little regret may be a powerful motivator when it comes to exercising regularly.

When the urge to bail on your workout creeps up, bring back your determination by picturing yourself feeling sad, sorry, and out of shape as a result. In a recent study, people who focused on the feelings of regret they would experience after ditching a workout appeared more likely than other people to follow through with their exercise plans.

RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.

Snacking on vitamin C-rich oranges and grapefruit may help keep your joints healthy.

Diets high in vitamin C appear to decrease the risk of an inflammatory joint condition called inflammatory polyarthritis. Compared to people whose diets were highest in vitamin C, people in a study whose diets were lowest in vitamin C had three times the risk of inflammatory polyarthritis.

RealAge Benefit: Getting 1,200 milligrams of vitamin C per day from food and supplements can make your RealAge as much as 1 year younger.

If you're trying not to overeat, steer clear of stressful sounds and noises.

During a recent study in which women were asked to complete a math problem, some of the women were exposed to stressful noises they had no control over, while other women were not. Women who were frustrated by the uncontrollable noises were more likely to snack. They also tended to give up on the problem sooner.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

A diet high in fiber-rich vegetables may be a boon to male health.

Men whose diets were highest in fiber in a recent study had an 18 percent lower risk of prostate cancer compared to men in the study who ate the least fiber. Mainly fiber from vegetable sources appeared to be beneficial. Fiber-rich vegetables include cabbage, broccoli, and peas.

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

Does it seem like your energy stores are used up long before they should be? Check your diet.

A magnesium deficiency may cause some people to tire quickly during physical activities, according to new research. In a study of women, low magnesium levels increased the women's bodies' need for oxygen during exercise. This, in turn, could cause muscles to need more energy and thus tire more quickly.

RealAge Benefit: Adequate magnesium intake (400 milligrams per day for women, 333 milligrams per day for men) can make your RealAge as much as 0.9 years younger.

If you can stay calm during stressful situations, it may mean a lower risk of developing high blood pressure later in life.

In a study, researchers measured the participants' blood pressure while they completed stressful tasks. Years later, researchers monitored the study participants' blood pressure. Those whose blood pressure had increased most during the initial, stressful-task phase of the study were most likely to have high blood pressure years later.

RealAge Benefit: Keeping your blood pressure at 115/76 mm Hg can make your RealAge as much as 12 years younger.

If you're eating fish in a bid to help make your heart healthier, skip the fish sandwich and choose a baked filet.

A recent study revealed that people who ate baked or broiled fish at least once per week had a decreased risk of atrial fibrillation, a heart condition characterized by irregular heart rhythms. People who ate fried fish or fish sandwiches did not experience any reduction in risk.

RealAge Benefit: Eating at least 1 serving of fish per week can make your RealAge up to 2.7 years younger.

Get yourself ready for sleep by warming up your feet.

In addition to having a quiet, dark room to sleep in, having warm feet also may help trigger sleepy feelings, research suggests. The body naturally dilates blood vessels in the hands and feet and releases heat from these extremities in preparation for sleep. Warming your feet with socks and then removing the socks would mimic this sleep preparation process.

RealAge Benefit: Getting 6 to 8 hours of sleep per night can make your RealAge as much as 3 years younger.

Quenching your thirst with sweet drinks may stimulate your appetite.

Too much fructose in the diet could stimulate a person's appetite and encourage them to overeat, according to a recent study. Fructose is a form of sugar found in corn syrup, and corn syrup is commonly used to sweeten beverages such as soda, bottled iced tea, and fruit cocktails. Choose unsweetened beverages to wet your whistle.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

Getting a portion of your protein from vegetable sources could help keep your gallbladder healthy.

Researchers discovered in a study that women with the most vegetable protein in their diets were least likely to need gallbladder surgery. Protein from animal sources did not appear to affect risk. Vegetable sources of protein include soybeans and soybean products, seeds, nuts, and beans, such as pinto, kidney, or garbanzo beans.

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

Fat-free dressing may not be the most nutritious choice for your salads.

A bit of healthy fat can help raw veggies pack a more powerful nutrient punch, according to research. In a new study, people who ate salads with dressings that had some fat in them absorbed more carotenoids from the vegetables compared to people who used non-fat dressing. Carotenoids are a family of potent antioxidants.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

Do you dread the thought of daily hard workouts? Studies show you might feel healthier without them.

In a recent study, people who exercised vigorously for short periods of time every day reported experiencing at least 14 unhealthy days throughout the year. People who exercised at a moderate level of intensity for more than 20 minutes at a time, with time off in between workouts, reported fewer unhealthy days.

RealAge Benefit: Doing stamina-building exercises for at least 60 minutes per week can make your RealAge as much as 6.4 years younger.

Eating fruit today may ensure better eyesight tomorrow.

In a recent study, people over the age of 50 who ate at least 3 servings of fruit per day were less likely to develop macular degeneration than those who consumed less than 1.5 servings per day. Macular degeneration is a leading cause of blindness. Get your fruit on the go with handy snacks such as apples, oranges, and bananas.

RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can make your RealAge as much as 4 years younger.

High-fiber breakfast cereals may be better for you than you think.

High-fiber foods not only help regulate digestion, but they also help keep insulin levels in check. In a study, men who ate high-fiber cereal experienced lower peak insulin levels than men who consumed low-fiber cereal. Insulin control is an important part of type 2 diabetes prevention.

RealAge Benefit: Eating a high-fiber diet can make your RealAge up to 3.5 years younger.

Too much stress at work could jeopardize your musculoskeletal health.

Research suggests that musculoskeletal ailments such as carpal tunnel syndrome may not be due strictly to repetitive motions. Mental stress may be a factor, too. Stress can cause muscles to tense up and contribute to upper body ailments. Soothe your stress by taking multiple stretching and deep-breathing breaks.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

Choose hard alpine cheeses for a healthier sandwich topping than cheddar or provolone.

Compared to other cheeses such as commercially made cheddars, hard cheeses that were derived from the milk of grass-fed Swiss cows contained higher levels of heart-healthy omega-3 fatty acids, according to a recent study. The alpine cows' diet of high-altitude grasses appeared to be the reason for the difference.

RealAge Benefit: Eating a diet low in saturated and trans fats can make your RealAge as much as 6 years younger.

Fizzy diet sodas that are better for your waistline may still hurt your teeth.

The acid in fizzy drinks, even diet varieties, may contribute to enamel erosion that can weaken teeth, according to research. Enamel is the hard, outer layer that protects teeth. Rinse or chew sugar-free gum after you drink soda to neutralize acid and minimize damage to your pearly whites.

RealAge Benefit: Flossing and brushing your teeth daily can make your RealAge as much as 6.4 years younger.

Having a happy social life may be as important to your health as not smoking. People in a study who not only made good physical health decisions, but also worked on maintaining a satisfying social life, were more likely to be completely healthy compared to people who only followed physical health guidelines. Keep your social network strong by picking up the phone this weekend and calling an old friend. RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

Eating fish may help your health even if you only eat it occasionally.

After analyzing several large studies, researchers concluded that a minimal amount of fish in the diet may be enough to confer the benefit of reduced stroke risk. According to study reviews, eating fish as seldom as 1 to 3 times per month was enough to have a beneficial effect on the risk of ischemic stroke, the most common kind of stroke.

RealAge Benefit: Eating at least 1 serving of fish per week can make your RealAge up to 2.7 years younger.

If you take anti-coagulant or blood thinning medications, watch your vitamin K intake.

Studies show that people who regularly take anti-coagulants, such as to prevent blood clots that could lead to heart attack or stroke, may be greatly affected by variations in their vitamin K intake. Don't increase your intake of vitamin K-rich foods, such as broccoli, cauliflower, or Brussels sprouts, without checking with your doctor first.

RealAge Benefit: Avoiding drug interactions can make your RealAge as much as 0.7 years younger.

Tea lovers may be surprised to learn their beverage of choice touts yet another health benefit: blood pressure control.

Drinking a half-cup of green or oolong tea per day reduced a person's risk of high blood pressure by almost 50% in a new study. People who drank at least two and a half cups per day reduced their risk even more. Their risk was reduced even if they had risk factors for high blood pressure, such as high sodium intake.

RealAge Benefit: Keeping your blood pressure at 115/76 mm Hg can make your RealAge as much as 12 years younger.

Eating a handful of walnuts each day might help control your cholesterol.

Walnuts can improve lipid profiles and vascular health in people with high cholesterol, research has revealed. Walnuts are high in antioxidants and alpha-linoleic acid (ALA), an omega-3 fatty acid with cardioprotective properties. Participants in the study derived the health benefits from eating as few as 8 to 10 walnuts per day.

RealAge Benefit: Eating a low-fat diet--and eating healthful unsaturated fats when you do eat fat--can make your RealAge as much as 6 years younger.

For a powerful, arterial health-boosting combo, pair up orange juice and oatmeal at breakfast.

Phenolic compounds in oats work synergistically with vitamin C to inhibit a key step in the formation of arterial plaques, research has revealed. Stir vitamin C-rich fruits such as strawberries, cantaloupe, or papaya into your homemade oatmeal, or serve it with a side of orange juice, to help keep your arteries clear.

RealAge Benefit: Getting 1,200 milligrams of vitamin C per day from food and supplements can make your RealAge as much as 1 year younger.

Keep a watchful eye on your high-density lipoprotein (HDL). It could be connected to both heart health and cancer risk.

Research has established a solid link between low levels of HDL ("good") cholesterol and a higher risk of heart disease. Now, new research also has discovered a potential link between low HDL and increased breast cancer risk in certain women. Keep your HDL levels high by exercising regularly and eating a healthy, balanced diet.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

If you have some uncomfortable medical work coming up, sniff some lavender oil before you go.

The soothing scent of lavender may help soften your memory of painful or uncomfortable events. In a study, people who sniffed lavender oil in conjunction with experiencing physical discomfort tended to have a milder impression of the discomfort later on when attempting to recall the experience.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

Sleepless nights may be trying to tell you something about your health.

Insomnia may be a symptom of an underlying chronic disease, a recent study determined. Heart disease, depression, and pain all can contribute to sleep disturbances. Aim for 6 to 8 hours of sleep per night and discuss any sleep problems with your doctor so you can have underlying causes treated.

RealAge Benefit: Getting 6 to 8 hours of sleep per night can make your RealAge as much as 3 years younger.

Blueberries that tantalize your tongue may help you lower your cholesterol, too.

In a recent study, an antioxidant compound found in blueberries appeared to lower cholesterol as effectively as a popular cholesterol-lowering medication. The compound -- pterostilbene -- also has powerful anticancer properties. Top your high-fiber cereal with a handful of blueberries for extra cholesterol-lowering power.

RealAge Benefit: Reducing your total cholesterol to 160 mg/dl or lower can make your RealAge as much as 1 year younger.

Approach your workout with self-assurance. It might help improve your results.

People who work out with confidence derive greater benefits from exercise, research suggests. And people who perceive exercise experiences positively are probably more likely to stick to their fitness programs compared to people who approach exercise with negative feelings.

RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.

Just because you're in an upright position or you're spending time outside late in the day, don't assume your skin is safe.

A new UV index -- the first index to thoroughly measure sun exposure to vertical surfaces -- revealed that people who are standing or who are outside when the sun is low are getting much more UV exposure than originally estimated. Keep your summer skin protection habits up year round, regardless of the angle between your body and the sun.

RealAge Benefit: Safely getting enough sun can make your RealAge as much as 1.7 years younger.

Developing your spiritual side may help keep you out of the hospital.

In a study of older adults, the study participants who had an interest in cultivating their spiritual lives tended to experience fewer hospitalizations and require less long-term care compared to peers who weren't spiritual. Develop your spirit in the manner that fits your beliefs, be it attending religious services, meditating, or spending quiet time in nature.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

There's a sweet and juicy way to avoid piling on pounds.

Frequent fruit eaters experience less weight gain over time compared to people who report low fruit consumption, a new study concluded. If you're watching your waistline, keep on hand a fresh supply of the season's best apples and pears, which are high in fiber and taste, low in calories, and keep well.

RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can make your RealAge as much as 4 years younger.

Make your meals work as a team for ultimate health benefits.

Evidence suggests that nutritious foods work best when combined with other nutritious foods. Maximize the disease-fighting potential of your foods by including a variety of healthful options at mealtime. Vitamin-rich fruits and veggies, fiber-rich whole grains, fish or lean poultry, and heart-healthy fats are good staples to include in most meals.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

There's a particular kind of juice that may prove helpful for diabetics.

Early research indicates that tomato juice may reduce blood platelet clumping in people with type 2 diabetes. Blood platelet clumping could contribute to heart attack or stroke under certain conditions, and diabetics are at increased risk for such heart problems. If you add tomato juice to your diet, go for low-sodium varieties.

RealAge Benefit: Diabetics who adopt an aggressive disease management program can make their RealAge as much as 8 years younger.

No time to work out? A time-saving change to your exercise routine may still net you health benefits.

Short, frequent mini-workouts throughout the day may lower your triglycerides as well as one long exercise session, results from a study concluded. Exercise reduces the spike in blood fats that occurs after consuming a high-fat meal. Try taking three 10-minute walks throughout the day when you can't make it to the gym.

RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.

For a recipe for a long life, add some legumes to your daily diet.

Eating legumes has been linked to longevity more so than any other food, results from a study revealed. It's believed that the folate, fiber, and minerals in legumes reduce the risk of chronic diseases. Have a helping of peas, lentils, or black beans a few times a week to add years to your life.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

Go on and grab some grapes. They're good for your cholesterol.

Antioxidant compounds in grapes may help reduce cholesterol levels and other blood fats, a new study reported. The chemical cousins pterostilbene and resveratrol, found primarily in grape skins, appear to have cancer-fighting and anti-inflammatory properties as well.

RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can make your RealAge as much as 4 years younger.

Balance your vitamin A intake for bone health.

Getting too much or too little vitamin A may increase your risk of bone fractures, a recent study revealed. To reduce your risk of excess, load up on foods rich in beta carotene, which your body converts into vitamin A as needed. Good foods to try include carrots, sweet potatoes, and cantaloupe.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

Sipping certain beverages might increase your risk of kidney stones.

A new study revealed that caffeine may cause calcium loss and increase the risk of developing kidney stones, particularly in people with a history of this problem. If you're interested in limiting your caffeine intake, try cutting back on coffee, tea, cola, chocolate, and coffee-flavored ice cream.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

The right kinds of dietary fat may help protect you against Alzheimer's disease.

A recent study revealed that omega-3 fatty acids, a type of unsaturated fat, may help protect the brain against plaques that are associated with cognitive decline and Alzheimer's disease. To get your daily helping of omega-3s, try these sources: walnuts, salmon, flaxseeds, and soy nuts.

RealAge Benefit: Eating a low-fat diet--and eating healthful unsaturated fats when you do eat fat--can make your RealAge as much as 6 years younger.

Indulging in a sweet treat over the weekend may not be so bad for your health.

When you reach for something sweet, grab a bit of dark chocolate. Recent research suggests it may help relax blood vessels and improve blood flow. That's because it's rich in flavonoids, a type of antioxidant believed to fight aging and disease. Just be sure to stick to a small helping: chocolate is also high in both fat and calories.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

Munching on broccoli spears may help thwart breast cancer.

Broccoli contains a compound that may retard the growth of breast cancer cells, a recent study suggested. The compound, called sulforaphane, is a potent antioxidant that stimulates cell detoxification. Add a new twist to this veggie favorite by stir-frying crisp broccoli spears in sesame oil and garlic.

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

When an exercise routine leaves you speechless, you may need to back off.

Not being able to carry on a conversation while you work out may be a sign that you're exercising at too high an intensity, a new study revealed. Talking shouldn't be as easy as it is when you are at rest, but avoid huffing and puffing and exercise at a steady pace where you could chat a little with a friend if you wanted to.

RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.

A sunny disposition may help protect you against age-related physical decline.

Positive thinking may help older people remain physically active and strong, whereas a negative mental attitude may quickly lead to cognitive deterioration, a new study concluded. To see the glass as half full, spend time contemplating the good things in your life and try to avoid repeatedly mulling over negative experiences.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

Folate may be an important player in your quest to keep your mind young.

A daily helping of folate appears to help ward off one of the causes of age-related cognitive decline: high homocysteine levels. Folate lowers blood levels of homocysteine, a protein that can damage blood vessels and cells of the brain. Include folate-rich foods such as orange juice and dark leafy greens in your diet to ensure you get your share.

RealAge Benefit: Getting a total of 700 micrograms of folate per day in food and supplements can make your RealAge as much as 1.2 years younger.

A little think therapy may help you sleep more deeply.

Research shows that cognitive behavioral therapy (CBT) can help teach chronically sleep-deprived people how to think and behave in ways that promote sleep. CBT works by helping people break their habitual reactions to situations and learn new thought patterns that relieve symptoms.

RealAge Benefit: Getting 6 to 8 hours of sleep per night can make your RealAge as much as 3 years younger.

Adding grapefruit to the menu may be a good way to boost your weight loss efforts.

Participants in a recent study who added grapefruit to their daily menu lost approximately 3.5 pounds over the course of a 12-week period. More research is needed to confirm the connection, but scientists posit that the effect may be due to the fruit's ability to lower insulin levels and thus help the body to process energy more efficiently.

RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.

If you choose one day this week to make an extra effort to relax, make it Monday.

For certain people, the risk of stroke may be greater on Monday than on other days of the week, a recent study suggested. Researchers are not sure why. However, increased stress levels due to switching from easy Sundays to workday Mondays could be part of the picture. Make time on Mondays for deep breathing exercises and relaxing stretches.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

Some little known antioxidant sources may be hiding in your kitchen.

Red kidney beans, artichokes, and Russet potatoes are among some of the best food sources of antioxidants, a new study determined. Antioxidants help guard against cell damage that can lead to cancer, heart disease, and aging. Sweet cherries, pinto beans, gala apples, plums, and pecans turned out to be good sources of antioxidants, too.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

Gazing at familiar faces, even in pictures, may help you feel less stressed.

The look of a familiar face appears to soothe nerves and dampen the stress response, according to a new study. And finding the familiar face in a photograph produces the same effect. Spend time with friends and family when you're feeling stressed and keep photos on hand for times when they can't be near.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

A surprising winner in the drinkable antioxidants arena is cocoa.

Warming up with hot cocoa will deliver an antioxidant punch that neither red wine nor green tea can beat, according to recent research. Cocoa is rich in phenols, compounds that fight heart disease, aging, and cancer. To keep your fat and calorie intake low, drink it in moderation.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

If you help yourself to seconds this week, scoop up some extra sweet potatoes. Sweet potatoes can give your body a mineral boost. They contain both calcium and potassium, minerals that your body needs to regulate heartbeat, blood pressure, and the transmission of nerve impulses. Sweet potatoes also are rich in fiber and beta carotene. Season them with pineapple juice or a bit of olive oil to keep these spuds heart-healthy. RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

Keeping your morning coffee fix to one small cup may be better for your health.

In a recent study, people who consumed excess coffee each morning tended to have higher blood levels of certain inflammatory proteins, compared to people who drank less coffee or who were non-coffee drinkers. Anything over a small cup (about 6.5 ounces) per day was associated with the increase in inflammatory markers.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

The stronger an onion tastes, the better it probably is for your health.

Pungent shallots and certain varieties of yellow and red onions are highest in flavonoids that have potent antioxidant and cancer-fighting abilities, a new study determined. Sweet onions have lower concentrations of flavonoids. Try adding onions to soups, salads, and sandwiches for an antioxidant boost.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

Saying "No, thanks" to baskets of white bread may mean passing on diabetes as well.

In a recent study, people who consumed more white bread than whole-grain breads tended to have the highest risk of adult-onset diabetes. Other foods made from highly refined flours or sugars, such as cookies, crackers, and cakes, also were associated with an increased risk of the condition.

RealAge Benefit: Eating a diverse diet that includes 6 servings of whole grains per day can make your RealAge as much as 4 years younger.

Protect the lining of your stomach and esophagus by tossing your saltshaker.

Too much salt in the diet may mean a greater chance of developing acid reflux disease, according to new research. Acid reflux disease causes chronic heartburn symptoms. In a study, people who always used extra table salt were almost twice as likely to develop acid reflux disease compared to people who never used extra table salt.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

Making comfy sneakers a top footwear choice can help older people avoid potentially dangerous falls.

A new study revealed that, in a group of people aged 65 and older, the people in the group who wore mostly sneakers experienced fewer falls than the people who tended to wear lace-up oxfords, heels, or other kinds of footwear. Walking barefoot or in stocking feet was most likely to lead to a fall.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

If you're flying this month, skip the tap water on your airplane.

The Environmental Protection Agency (EPA) recently tested tap water quality on 158 domestic and international flights and found that about 12 percent of them did not meet health standards. Consider sticking to bottled water and canned drinks—sans ice—if you're offered beverages on your flight, or bring your own bottle of water.

RealAge Benefit: Protecting your immune system can make your RealAge as much as 6 years younger.

Having high HDL levels not only helps ward off cardiovascular disease, but new research shows it also may help keep your stroke risk low.

Older men with the lowest levels of HDL, the good form of cholesterol, were 3 times more likely to experience a stroke compared to men with the highest levels of HDL, a recent study determined. HDL cholesterol helps remove other fats from the blood, keeping arteries and blood vessels clear. You can raise your HDL levels by exercising regularly and including healthy fats in your diet.

RealAge Benefit: Eating a low-fat diet—and eating healthful unsaturated fats when you do eat fat—can make your RealAge as much as 6 years younger.

Are you feeling stressed this week? Then consider boosting your body's defenses with vitamin C-rich vegetable soup.

Recent research has added support to the theory that harmful aspects of the physiological stress response might be mitigated with dietary interventions. In a study, daily consumption of a vegetable soup that was rich in vitamin C helped to lower people's blood levels of molecules associated with stress.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

Celebrate the health of your colon with a few servings of selenium-rich foods.

Colon cancer survivors who had the highest levels of the antioxidant mineral selenium in their blood were least likely to have the cancer recur, a recent study reported. Brazil nuts, as well as holiday favorites such as turkey and baked ham, are good sources of selenium. Just don't overdo it by taking a supplement—too much selenium can be toxic.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

Skimping on sleep may add inches to your waistline.

Your blood levels of leptin, a hormone that acts as an appetite suppressant, appear to decrease when you experience sleep deprivation, according to new research. Keep leptin levels high and curb overeating and weight gain by getting at least 6 to 8 hours of sleep per night.

RealAge Benefit: Getting 6 to 8 hours of sleep per night can make your RealAge as much as 3 years younger.

Don't make any big decisions this week if you're feeling stressed.

A little stress helps keep you on your toes for memory-recall tasks. However, research shows that it muddles your mind when you're trying to solve a problem. De-stress before tackling problems by practicing soothing activities, such as deep breathing or meditation exercises.

RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.