o you avoid tobacco and tobacco smoke?
Do you eat mostly whole-grain starches?
Do you eat fish at least twice a week?
Do you have a glass of red wine most days?
Do you avoid trans fats like the plague?

If you answered yes to all five of these questions, then you may potentially be adding 14 years to your lifespan. Aging gracefully is not just about how you look on the outside (though that often can reflect what is going on inside) – it’s about the health of your internal cells and organs, as well as about adding healthy years to your life. Let 2008 be the year you start eating and living to slow the aging process and increase your lifespan.

While there is no evidence that we can actually reverse aging, we do know what accelerates it and, conversely, what can slow it. There are many lifestyle factors that influence the rate at which we age, five of which I have already asked you about. But there are other things, like stress, that can really do some damage even if you do everything else right.

Many experts believe that aging is related to problems caused by chronic inflammation that is brought on by stress, abdominal fat, pollution, poor dental hygiene and poor diet. Quelling inflammation, therefore, may be the key to living longer and better.

Slowing aging will really come down to recognizing your own detrimental habits and making changes in those areas. Here’s what you need to focus on:

Smoking
Smoking and exposure to second-hand smoke ages every part of you—very quickly. It causes free-radical reactions in your body that damage your lungs, arteries and blood vessels, DNA (increasing cancer risk), and even your skin. If your lungs are damaged, then you can’t efficiently get oxygen to your muscles and organs and, just as there is no life on earth without oxygen, your life expectancy can be shortened without it.

Whole grains
Whole grains should be eaten in place of refined and highly processed grains to help slow the aging process. Intact whole grains make your body work harder to break them down into fuel, which means there is a slow release of sugar into your bloodstream instead of a big surge of sugar. Big rushes of sugar can damage some proteins in the bloodstream, which may in turn lead to hastened cellular aging, insulin resistance and inflammation. Most whole grains naturally contain about 20 antioxidants, whereas refined grains have all of their nutrients and fiber removed. Whole grains also keep your guts young because they contain prebiotics, which help lay the foundation for good bacteria called probiotics in our digestive tracts. We can grow these bacteria ourselves and get a boost from probiotics that we eat (in yogurt, kefir, kimchi and supplements) to help to populate our guts with friendly bacteria that boost our immune systems and promote healthy digestion. The fiber that whole grains provide is also important for keeping our GI tracts young and toned to help reduce constipation.

Fish
Fish, especially wild salmon, tuna, black cod and sardines, are excellent sources of anti-inflammatory fats called omega-3 fatty acids. The anti-inflammatory action of omega-3s helps keep your brain young by protecting your memory and preventing Alzheimer’s disease and dementia. These fats are also important for helping you lose abdominal fat and lower your triglycerides. Consider taking a daily high-quality omega-3 supplement of at least 1000 milligrams of EPA and DHA total, even if you eat fish twice a week.

Alcohol
You have probably heard by now that alcohol is good for your heart, since it lowers LDL cholesterol. If you want to slow the aging process, however, red wine is your best bet as it contains a powerful antioxidant that other types of alcohol do not: resveratrol. Resveratrol in red wine switches on an anti-aging enzyme called sirtuin. This enzyme helps stem cells divide more efficiently and with fewer errors, so that cells stay younger and healthier and you live longer. Red wine may also boost immunity, as studies show that those who drink a glass or two daily seem to have fewer colds. Alcohol can raise cancer risk, however, so if your risk for cancer is higher than your risk for heart disease, it’s best not to drink at all. Also, if you don’t currently drink alcohol, you are advised not to start.

Trans fats
Trans fats are one of the most detrimental substances you could have in your diet if you want to age gracefully—literally. Graceful aging means staying agile but consuming trans fats make your young and supple arteries and joints rigid and restricted. Eating these fats also encourages the accumulation of belly fat and it is belly fat that promotes the chronic inflammation that damages arteries around the heart and the brain and it is a precursor to many chronic diseases. Foods that contain partially hydrogenated fats contain trans fat, even if they say “contains 0 grams trans fat” on the front of the package, so always read ingredient lists to weed out this nasty fat.

Sugar
Excess sugar in the blood, caused by eating a lot of refined foods or having high blood sugar (as in diabetes or pre-diabetes), can affect your vision, make your skin saggy and wrinkled, make it harder to breathe, blunt your memory, make your joints swell and ache, cause impotence, and stiffen your arteries. Blood sugar spikes will accelerate the aging process and cause inflammation, so limiting added sugars and highly refined foods (which act like sugar in your body) can help slow down the aging of your cells.

Calories
Overeating also ages us because it overloads our system with excess sugar – most of what we eat is converted to sugar and then, if it is not used, it is converted to fat for storage. Restricting your calories by 15% (if your weight is holding steady) can have big benefits. It can lower your fasting insulin levels, reduce your core body temperature and lessen DNA damage—three factors that are linked to longevity. Eating fewer calories than you need activates a protein called sirtuin, the same anti-aging protein that is activated by the resveratrol in red wine. Sirtuin is remarkable because it seems to neutralize aging, which gives you the potential to actually live longer. The Okinawans in Japan, who traditionally eat until they are only 80% full, often live to be older than 100. Researchers believe that this custom is one of the keys to their longevity.

Produce
Colorful vegetables and fruit contain phytonutrients, which are potent antioxidants that occur in complex combinations in plants. The benefits of these nutrients can’t be replicated in supplements or processed foods, so eat at least six servings of vegetables and three servings of fruit a day. Be sure to include dark green leafy vegetables daily (such as kale, chard, turnip greens, collard greens, beet greens, cabbage, escarole, spinach and arugula) to help keep your vision sharp, your bones strong and your thinking clear and focused. Berries can keep you young, too. The deep blue and purple colors in blueberries, blackberries, raspberries and pomegranates keep your blood vessels and arteries young and improve blood flow to your heart. Berries are also super high in antioxidants that help to fight inflammation, which is good news for your joints, heart and brain. They also help to regulate blood sugar levels.

Sleep
Most of us don’t sleep enough, which can accelerate aging. An optimal amount of sleep is seven to eight hours nightly—too little sleep puts you at risk for weight gain, weakened immunity, accidents, poor concentration, inefficiency, heart disease and a shorter lifespan. Plus, when you’re exhausted, you’re less motivated to care for yourself properly and deal with stressors effectively.

Stress
Chronic stress can be a stealthy ager, since we consider it an intangible yet unavoidable part of life. In reality, it negatively affects both your mind and your body because your nervous, immune and cardiovascular systems are constantly being stimulated. It can cause short-term memory loss and brain atrophy in the long run, as well as cause your hormones to go haywire, and can lead to health problems like heart attacks, insomnia, anxiety, diabetes, obesity and even cancer. Living a youthful life depends greatly on how adaptable you are when stressful situations arise. Learning to “go with the flow” is essential to a quick recovery from all of the curve balls that life throws at us. There are some effective ways to actively relax; for example, yoga—a moving meditation—does the job very well. Deep breathing and still mediation are also effective ways to renew yourself after a stressful event. Having a pet has been shown to lower stress levels, so consider becoming a pet parent if you’re not one already.

Exercise
I’m sure you already know how important exercise is for slowing aging, but it’s always good to be reminded of its benefits. Physical activity helps you stay agile well into old age, so you can keep moving like a young person. It also helps prevent memory loss and adds years to your life (about one and a half years if you walk five days a week and three and a half years if you run instead of walk). If you want the rejuvenating benefits of exercise, then you should be moderately active for at least 30 minutes four or five days a week. If you are currently inactive, start with shorter bouts of exercise and work your way up.

Socialize
Having a network of family and friends who support you and socialize with you is an important factor in living longer and better. A social network helps you deal with life’s stressors better, especially if you choose friends who live youthfully and optimistically. Having at least one close confidant is more important than having a group of casual friends, so make sure to cultivate meaningful relationships throughout your life.

Although eating youthful foods and having healthful habits are important for slowing aging, it is your overall diet and lifestyle that will really make a difference. Aging gracefully and slowly is about having a positive attitude and maintaining youthful traits of playfulness, humor and curiosity. Life is an adventure and the best way to extend it is to live purposefully and look forward to each day’s journey.