There are several key components to healthy aging By Kathy Badillo The aging population in the United States has created a revolution,also known as the"longevity revolution."In a mere 23 years, the number ofAmericans over age 65 will have doubled to 70 million,equaling one out of every five people.The question of healthy aging is central to our quality of life, and physicians are often asked about this issue. While genetics plays a vital role in aging, there are several key components that can be modified to promote a more favorable quality of life. The six concepts that should be stressed include weight control,daily physical activity, low-fat diet, routine medical screenings,avoidance of smoking and excess alcohol use,a daily aspirin and social interaction. Weight control is the single most important factor in overall health.Weight is best evaluated by a body mass index (this number can be calculated using a table of height and weight). A value at or below 25 is ideal,and a value 26 or over indicates"medically overweight."A value at or above 30 indicates"medically obese."Excess body fat can lead to medical conditions such as diabetes,heart disease, stroke,cancer, gallstones and arthritis. If weight is an issue,a visit to your primary care physician for a diet and exercise plan is strongly encouraged. Daily activity is paramount to weight control, also serving to maintain muscle tone,bone density and cardiovascular fitness.A minimum of 45 minutes per day, seven days per week is recommended for ideal benefits.Any exercise that generates a sustained heart rate (45 minutes) at 70 percent of maximum (220 minus age) is considered acceptable, such as biking, swimming or running.For those long-time couch potatoes who are starting a new exercise program,visit your doctor before undertaking such a venture. A low-fat diet is also linked to weight control and has failed to get the mention so deserving of this issue.As a nation,we love fast food because it is both inexpensive and readily accessible,but we eat far too many burgers and fries.When mother said to eat all your veggies, she knew what she was talking about.Vegetables, especially dark greens,are high in fiber,vitamins and minerals and contain no fat.The Mediterranean diet,high in fruits,vegetables, nuts and olive oil and low in red meats has been shown to prevent heart disease and strokes.Current recommendations call for eight servings of vegetables per day,and a tall glass (8 ounces) ofV-8 juice may be just what the doctor ordered to start your day. Regular visits,at least once a year, to your primary care physician for an annual physical is highly advised.Your doctor will screen for diseases such as diabetes,hypertension,cancer and heart.Prevention of disease is far more pleasant and cost-effective than waiting until diseases strikes. Forget the apple-a-day and take an aspirin-aday. For half the cost of an apple,a daily baby aspirin (81 mg) will greatly decrease your risk of a heart attack, stroke and even some cancers, such as colon cancer.Aspirin works by decreasing inflammation and thinning the blood,and this quick fix should be taken by nearly everyone over 50.A discussion with your doctor can determine if this regimen is appropriate for you. Avoid smoking and excess alcohol.One cigarette will take seven minutes off your life,and can lead to emphysema,chronic bronchitis, heart disease and cancer.A free call to (866) NJSTOPS is a good start,and evidence indicates that highly motivated quitters have found success in this program.Several good prescription medications are also available, so commit to quit.Alcohol in moderation, such as red wine, may provide health benefits,while excess (greater than two drinks per day) can lead to multiple ailments such as liver disease,heart disease and an increased likelihood of accidents. The final key to healthy aging is mental health.Depression is common in the elderly and maintaining social activities through family, friends,clubs and volunteerism leads to a greater sense of purpose and satisfaction.Pets also serve a vital function.Studies have shown that petting an animal actually lowers blood pressure and improves mental outlook. In addition, the responsibility of caring for a beloved pet requires activity and attention to something other than the individual. As always, regular follow-up with a physician to review your health can lead to prevention of disease and help to promote both physical and mental health as we approach our "golden years." Kathy Badillo is the manager of EMO Medical Care, 2 Kings Hwy., Middletown. For more information, call (732) 957-9691.