When the immune system is functioning at an optimal level, it
responds to challenges proportionate to the threat, neither under - nor
overreacting. Many reports have documented that aging is associated with
altered i mmune function, which makes people susceptible to infections and
cancer . In many ways, our a bility to discriminate between potentially
nourishing and toxic influences is the essence of a healthy imm une system
and a healthy lif e. T o grow you nger and live longer , it is essential that we
maintain a healthy immune system. The nutritional aspects of im munity have been studied for several
decades, and it is clear that a well-nourished person is much more likely tomount a healthy immune resp onse than one who is underno urished. In
particular , the antioxidant system  plays a key role. Ample levels of vitamins
E, C, A, and th e carotenoids along with the minerals selenium, zinc, and
copper a re essen tial for responding to the inner and outer challenges to our
well-being. For example, a recent study from T ufts University found that
supplemental doses of vitamin  E can improve the immunity of healthy
subjects, at an optimal daily dose of 200 IU. Other studies looking at
vitamin C and beta-carotene ha ve also suggested that abundant levels of
these antioxidants are important for optimal immunity . Nutrients on the Horizon
As interest in the role of nutrition in health expands, we are seeing a
number of new substances coming to market with the promise that they can
reverse a ging while improving health and vitality . Most of thes e claims are
based on  limited  studies that ar e intriguing but not conclusive. It may turn
out t hat some of these nutraceuti cals have real value, but we believe it is too
soon to justify their routine inclusion in our nutritional program. In this
section we review a variety of these “horizon” substances and  encourage
you to research them yourself  before adding them to your  nutritional
program. S-ADENOSYL-METHIONINE (SAME)
SAMe is a natur al compound that your body manufactures from  the amino
acid methionine . It is involved in many essential metabolic reactions
including the production of key  brain chemicals. Studies on people with
depression have suggested that at supplemental doses of 1,600 milligrams
per day , over 60 percent will show improvement in their mood, often within
one to two weeks.SAMe h as only been available in the United States for a few years and
remains expensive. It is usually sold in 200-milligram tablets t hat can cost
more than $2.50 per pill, so a standard dose may cost $20 pe r day . Side
ef fects t end to be mild but may include nausea, headaches, weakness, and
rare pal pitations. Some SAMe advocates discourage its use  in bipolar
disorder , sugges ting that it can aggravate the manic phase. It has been used
in lower doses of 800 milligrams per day to treat fibromyalgia. It is often
recommended that SAMe be taken along with vitamins B6, B1 2, and folic
acid to enhance its ef ficacy . SAMe m ay be an ef fective alternative to antidepressant medications, but
we believe that more scientific research is necessary before we can
recommend its routine use. If you are feeling persistently sad and depleted,
please see your health-care p rovider to discuss all potentially helpful
treatment options, including SAMe. GROWTH HORMONE
In 1990 an intriguing article on aging by Dr . Daniel Rudman and his
colleagues appeared in the New England Journal of Medicine. Men between
sixty and eighty years of age were given human growth hormone (hGH)
injections three times a week for six months. At the completion of the study ,
the men who ha d received hGH shots had an increase in their lean body
mass, a decrease in their fat content, and an increase in the t hickness of
their skin. Initially , these results were enthusiastically advertised as
evidence that hGH was the sou ght-after fountain of youth. Unfortunately ,
subsequent reports found that several undesirable side ef fects developed
with its ongoing  use. Growth hormone injections had to be discontinued in
a number of men due to the development of carpal tunnel syndrome, edema,
joint aches, or breast swelling. Other reports found that although a person
developed greater muscle mass on hGH, they did not increase their strength. In fact, adding growth hormone  to an good exercise program did not add
additional benefit.Due to the high  cost and inconvenience of hGH injections, there have
been attempts to stimulate the production and release of growth hormone
through amino acids taken oral ly . It has been known for many years that
giving th e amino acid ar ginine intravenously increases the level of growth
hormone. Ef fort s to boost growth hormone levels with oral ar ginine have
met with  mixed results. Conside ring all the currently available i nformation,
we d o not believ e that there is enough current evidence to suppo rt the long-
term value of pharmacologically manipulating growth hormone levels. W e
will continue to follow the research in this area with great interest. DEHYDROEPIANDROSTERONE (DHEA)
This natural hormone produced by the adrenal glands must hav e a purpose,
but desp ite the fact that it was id entified over fifty years ago, scientists have
not yet determined what it does. It is known that we make very little DHEA
during the first ten years of life, we make a lot of it between the ages of
twenty a nd forty , and then we gradually discontinue making it, so by the
time we  are seventy , we have l ess DHEA than we had as teenagers. The
ef fects o f giving  animals and p eople supplementary DHEA h ave yielded
contradictory results, generating a lot of controversy . Some enthusiastic
advocates promote DHEA as the antiaging elixir , while most medical
scientists believe that further study is necessary to determine its lasting
benefits and risks to health. Among the thousands of studies on this
intriguing chemi cal, there are reports that it can relieve depressi on, improve
certain aspects of memory , red uce body fat, and enhance immunity . In a
recent study from France, men and women between the ages of sixty and
eighty years were given a daily DHEA dose of 50 milligrams and compared
to other subjects taking a placebo. At the conclusion of the one-year
experiment, mild benefits to the skin were seen in the younger men, while
women over seventy showed modest improvements in their skin, bones, and
libido. W hether these ef fects are due to the conversion of DHEA to male
and fem ale sex hormones or a specific action of DHEA on its own is notknown. Unfortunately , for almost every study that suggests a benefit there is
usually another one that fails to support it. Although seriou s side ef fects a re uncommon, DHEA is converted into
male an d female hormones and may contribute to health concerns ranging
from ac ne to activation of b reast and prostate cancer to psychiatric
problems. The other issue of concern with DHEA is that we really don’ t
know what long-term side ef fec ts it may cause. Although the recent French
study las ted a year , most investigations showing either benefit or no benefit
have las ted less than three months. W e believe that too many qu estions still
need to be ans wered before we can endorse the routine use of this
fascinating horm one. W e’ll continue to watch DHEA with great interest and
provide you with updates as new information unfolds. In the meantime, we
can take some reassurance fr om a study which showed t hat regular
practitioners of meditation have higher DHEA levels than people who are
not meditating. PHENOLIC COMPOUNDS
Nutritional scien tists have identified many health-enhancing sub stances that
come from our f ood. Members of the natural plant chemical family known
as phenolic compounds are receiving a lot of attention for their potent
antioxidant properties. Some o f the chemicals that you may have heard
about include bioflavonoids, iso-flavonoids, catech ins, and
proanthocyanidins. Found in green tea, berries, grape skins and seeds, as
well as pine bark, some of these  natural chemicals have been fo und to be as
much as fifty tim es more powerful scavengers of free radicals th an vitamins
C and E. The an tioxidant prope rties of the proanthocyanidins derived from
grapes may explain the beneficial ef fect of wine on the heart. In addition to
a possible role in the prevention of heart disease, these substances have also
been sho wn to have possible protective activity against cancer , d egenerative
brain conditions, and macular degeneration of the eye.As a  result of these studies, many nutritional supplement companies are
of fering concentrated capsules of these helpful agents. Grape seed extract,
powdered green tea extract, and pine bark extract (commonly known as
pycnogenol) are widely availa ble in health food stores and have been
promoted as antiaging wonder drugs. W e agree that these substances are
natural botanica l gifts, but believe they are best consumed as nature
provided them. Our bottom line regarding these super antioxidants is to eat
plenty of blueberries, strawberries, raspberries, blackberries, and
cranberries. Con sume lots of grapes and chew the seeds. A cup or two of
green te a will invigorate you while you are receiving the antioxidant
benefits of the p olyphenols cont ained within. In regards to this class of age-
reversing allies, we believe that good food is better than good medicine. Our Daily V itamin Recommendations
Living b eings have evolved for billions of years without the consumption of
nutritional supp lements, with most of the substances packed into a
multivitamin tablet having been  identified chemically only within the last
century . And yet it is becoming increasingly clear that the levels of vitamins
that prev ent a deficiency disease  may not be the levels that prov ide optimal
health. W e view nutritional sup plementation as an insurance policy . The
following daily doses are encou raged to complement a well-balanced diet. They fall well w ithin safety limits while reflecting the informa tion on the
role that higher intake may play in lowering the risk for th e common
conditions that deplete our vitali ty and make us sick. Y ou can us ually fulfill
these re quirements by taking a high-potency multivitamin, m ultimineral
supplement. Ou r recommended Reversal of Aging nutritional c omplement
plan is listed in the appendix. If you are at ris k for heart disease, you may benefit from an a dditional
dose of B vitamins, including folic acid, B6, and B12. If yo u feel your
memory is not serving you as well as you remember it did, consider adding
a daily helping of ginkgo biloba. If your joints have been calling for
attention, increa se your intake of omega-3 fatty acids and try supplementingwith glucosamine sulfate. Using these concentrated nutrients to complement
a healthy lifestyle and diet can help you grow younger and live longer . But
do not for get: Nutritional supplements  ar e not a sub stitute for a
nutritionally balanced diet. Nutrient Ritual
Rituals serve to focus your atten tion. Y ou probably cannot remember what
you wore to din ner last Thursday evening, but if that night you attended an
awards c eremony or a birthday celebration, the previously for gotten details
may become available to you . Rituals take you from mind lessness to
mindfulness. They bring you into present moment awareness. Rituals focus
your intentions and stimulate your inner drugstore to produce age-reversing
compounds. Consciously taking your supplements can empower their ef fects and
enhance their benefits. Although some disparage the so-called placebo
ef fect, w e see it as a valuable expression of your natural inherent health-
promoting pharmacy . When you anticipate the benefits of nutritional
complements, you activate your body’ s rejuvenating chemicals to work in
partnership with them.Each morning when you take your nutrients, spend a few moments
acknowledging the rejuvenating, strengthening, and life-enhancing
influence they are having on you. Envision the subtle yet potent
nourishment the se vital nutrients are providing every cell, tissue, and or gan
in y our body . Make the process  of taking your nutritional com plements adaily health-promoting ritual. Repeat the af firmations that reinforce your
Biostat while taking your nutr ients. Use your attention and intention to
augment their age-reversing p ower . As you are taking your nutritional
complements, repeat:
Every day in every way , I am incr easing my mental and physical capacity . My Biostat is set at a healthy ____ years of age. I look and feel a healthy ____ years old. I am r eversing my biological age:
By changing my per ception of my body , its aging and time;
Thr ough two kinds of deep r est—r estful awar eness and  r estful sleep;
By nurturing my body thr ough healthy foods; and
By using nutritional complements wisely . 6
Y ou Can Reverse Y our
Biological Age by Enhancing
Mind/Body Integration
 
ACTION STEP # 5
I am r eversing my biological age by enhancing mind/body integration. I put this into practice by:
Performing br eathing techniques (Pranayama) five to ten  minutes daily . Performing ten to fifteen minutes of yoga, tai chi, or qigong each day . Practicing body awar eness and learning to follow the  healthy signals
fr om my body when ther e ar e conflicting  messages fr om my mind. The body and mind ar e one. When the intimate r elationship 
between mind and body is disrupted,
aging and entr opy accelerate. Restoring mind/body integration
brings about r enewal.Thr ough conscious br eathing
and movement techniques, 
you can r enew the body/mind
and r everse the aging pr ocess. Y ou can reverse your biological age by enhancing the integration between
your mi nd and body . Mind an d body are intimately interconnected. Y our
body is composed of physiolog ical systems, or gans, and tissues, but at its
basis is a colle ction of molecules. Y our mind is composed of ideas and
beliefs, memori es and desires, but is essentially a collection of thoughts. Y our body is a molecular field; your mind is a thought field. Giving rise to
both your field o f molecules and your field of thoughts is an und erlying field
of consciousness, which is the source of both your mind and body . Every
time you  have a thought you pr ecipitate a molecule in your ner vous system
that influences the other molecules throughout your body . Stagnation in the
mind/body conn ection results in aging and illness. Enlivening the mind/body
connection leads to healing and the reversal of aging. Enhancing the integration betwe en mind and body requires listen ing to the
signals from inside as attentively as you listen to informati on from the
outside. Mind/b ody integration  means establishing a healthy dialogue
between your thoughts and molecules. It means listening to your body andresponding with love and reverence. A body listened to answers back with
ener gy , strength, and flexibility— the qualities of a body growing younger . There are many established practices devoted to enhancing mind/body
integration. Y oga, tai chi, qigong, akaido, and other disciplines use conscious
breathing and physical movements to bring your attention into t he body and
into the present moment. These approaches enable you to listen to the
signals y our body is sending and to enliven ener gy in the body through your
attention and intention. There is  an expression in the B hagavad Gita, the ancient V edic epic, that
in S anskrit goes “Y ogastah kuru  karmani.” This can be translated into
English as “Established in yoga , perform action.” Y oga here m eans union. The Eng lish wo rd yoke, as in  “uniting two oxen,” is related to this Sanskrit
root. Est ablished in yoga, then, m eans established in a state of unity in which
body , mind, and spirit are ex perienced as one continuum. Once your
consciousness is on this level, y ou perform your daily actions w ithout losing
your connection to wholeness. This is the goal of all mind/body integration
techniques. Br eathing Integration
Conscious breath work is at the center of mind/body integration. The breath
integrates mind and body . Thou ght is the movement of breath. Breath is the
movement of thought. When your mind is agitated, your breathing is
disturbed. When your mind is serene, your breathing is calm. Y ou can use
mental techniques to calm your breath, as in meditation. Likew ise, you can
use breathing techniques to cal m your mind. In yoga and A yurveda, these
breathing techniques are called Pranayama. The word means “expanding
Prana,” or “expansion of the life force.”
There a re Pranayama practices  to ener gize you, soothe your body , and
quiet your mind. Depending on  the technique and your intent ion, you can
use Pranayama to enliven you in the morning, calm you when you are upset,or settle  your mind when you a re trying to go to sleep. Let’ s review three
basic conscious breathing exercises to enhance your mind/body integration
and reverse aging. ENERGIZING BREA TH
Y ou can  invigor ate your body an d mind with the breathing technique known
as bhastrika or “bellows breath.” This exercise cleanses your lungs while
increasing the oxygen flow to your cells and tissues. Sit c omfortably with your spine upright and close your eyes. Exhale all
the air from you r lungs. Then begin deep in-and-out breathing through your
nose silently using the mantra s “So” on the inflow and “Hum” on the
outflow . For the first twenty  breaths take two-second slow forceful
inhalations and two-second slow  forceful exhalations. It is ea siest to keep
track of the number of breaths by counting on your fingers. The next twenty breaths are performed faster with approximately one-
second inhalations and one-second exhalations. These are also performed
through the nose while thinking “So” on the in-breath and “Hum” on the
out-breath. Finally , perform twenty rapid bhastrika breaths, with approximately half-
second inhalations and half-second exhalations. After the twenty rapid
breaths, perform one more slow deep breath and then sim ply feel the
sensations in your body . Y ou will notice that your mind is clear and quiet
while your body is ener gized. Do not hyperve ntilate to the point where you are feeling light-headed or
dizzy . The breath movement is almost entirely abdominal, using your
diaphragm to move air . Y our head and shoulders should be relaxed and
mostly still. Use bhastrika when you are feeling a little sluggish and need a
quick re plenishment of ener gy . It is also beneficial prior to your afternoon
meditation to clear away drowsiness before you start your practice.SOOTHING BREA TH
The soothing breath technique known as Ujayi can be used to settle your
mind and body when you are feeling frustrated or irritated. Whe n performed
correctly it creates a cooling ef fect at the back of the throat and has a
stabilizing influence on the cardiorespiratory system. T o p erform Ujayi breath, take a slightly deeper than normal inha lation. On
the exha lation, s lightly constric t your throat muscles so it sounds as if you
are snor ing. Y our out-breath is through your nose with your mouth closed. Another way to get the hang of this practice is to first exhale, “Haaah,” with
your mo uth open . Now make a similar motion with your mouth  closed. This
will resu lt in the desired breathy , snoring sound. Once you have mastered it
on th e outflow , p erform the same procedure on inflow . The result is that you
sound a little like Darth V ader from Star W ars. When you find yourself becoming aggravated or upset, shift into Ujayi
breath and you will notice a prompt soothing influence. Y ou can also use this
when performin g yoga postures and while exercising at a mo derate level. Practicing this soothing breath technique will reduce wear and tear on your
physiology and slow aging. RELAXING BREA TH
Y ou can  calm your mind with  the breathing technique known as Nadi
Shodhana. In English this m eans, “clearing the channels.” Nadi Shodhana is
very ben eficial when you are ha ving a lot of anxious thoughts, and when you
are trying to quiet your mind. It requires the use of your right hand to
alternately close your right, then left nostril. Hold your hand so your thumb,
index finger , and remaining fingers are separated. Y ou use your thumb to
close your right nostril and your third and fourth finger to close your left.T ake a slow moderately deep breath, and then close of f your r ight nasal
passage with your thumb. Exhale slowly through your left nostril, then
inhale sl owly th rough your left nostril, then close of f your left nostril with
your thi rd and fourth fingers. Exhale through your right nostril, inhale
through your right nostril, and then again close your right nasal passage,
exhaling through  your left. Cont inue with this pattern for five to ten minutes,
alternating the nostril after each  inhalation. After just a few cycles you will
experience your mind calming and your body relaxing. Nadi Shodhana
Use these practices throughout the day to balance your mind and body . Pranayama can ener gize you wit hout the need for caf feine, relax you without
the need for tranquilizers, and soothe you without the need for alcohol. These natural techniques help to balance and nourish the fiel d of ener gy ,
transformation, and intelligence commonly known as your body/mind. Mind/Body Movement
T echniques such as yoga, tai chi, and qigong can be thought of as practice
sessions for establishing yourse lf in a state of body/mind/ spirit unity while
engaging in action. Each of these ancient practices enlivens the integration
between body and mind.REVERSAL-OF-AGING YOGA
It is a rare town in the W estern world in which you cannot find a yoga class. This wo uld not have been the c ase twenty-five years ago, when the average
W esterner ’ s vision of a yoga pra ctitioner was an emaciated, loinclothed man
on a  bed  of nails. T oday , yoga has gone mainstream with classes  available in
shopping malls, YMCAs, and corporate fitness clubs. Y oga can help enliven
many aspects of mind/body fitne ss, serving to enhance relaxation, flexibility ,
muscle tone, and strength. The roots of yoga go back at least five thousand years, a testament to its
enduring value, independent of time or culture. Modern science has recently
begun to  pay attention to the m easurable benefits of yoga in a variety of
health d omains including arthritis, asthma, heart disease, and diabetes. Most
people do yoga because it help s them become centered and relaxed while
enhancing the comfort they experience in their bodies. There ar e hundr eds of dif ferent yoga systems available in the world today . Some are designed to build stren gth; others are intended more for flexibility
and rela xation. Regardless of the system you are attracted to, be certain to
perform your postures with full awareness in your body , heedin g the signals
of comf ort and discomfort that are generated. Practice your poses regularly
and consciously and you will se e steady improvement in your fl exibility and
mind/body integration. The Sun Salutations
A s et of twelv e yoga positions known as the Sun Salutations are a
wonderful, balanced series of movements that can enhance flexibility ,
strength, and even aerobic capacity , depending upon how they are
performed. W e recommend moving through a few rounds of the Sun
Salutations at least once a day , either early in the morning or in the lateafternoon, when the sun is rising  or setting. They provide a full stretch to all
the key areas of the body and awaken our intrinsic vitality . 1. Salutation pose
Stand with your feet firmly on the ground, eyes facing forward, with the
palms of your hands held together in front of your chest. Breathe slowly
and evenly with your attention in your body .2. Sky-r eaching pose
T ightening the muscles in your buttocks, reach upward with both arms,
looking toward the sky , while at the same time elongating your spine. Inhale as your perform this posture. 3. Hands/feet pose
Slowly flex your body forward from your hips, relaxing your spine as
you bring your hands down alongside your feet. Relax your neckmuscles and bend your knees if necessary to place your hand on the
floor . Exhale during this pose. 4. Equestrian pose
Stretch your left leg backward, bending your right knee until you are
resting on the left knee and toes of your left foot. At the same time,
open your chest as you look forward. Inhale as you stretch back and up. 5. Mountain pose
Bring your left leg back even with your right and raise your buttocks,
with straight legs and arms. Stretch your heels toward the floor ,
lengthening the back of your legs as your body forms a tent. Exhale
during this pose.6. Eight limbs pose
Gently lower yourself so your forehead, chest, and knees are touching
the floor while you maintain the bulk of your weight on your toes and
fingers. Breathe easily in and out during this posture. 7. Cobra pose
Allow your weight to rest on your pelvis while you lift your chest of f
the ground, gently arching your back. At first, lift only with the muscles
of the back. After you are comfortable, gently push up with your hands,
but do not overar ch. Inhale during this pose. The final five poses repeat postures 1 through 5 in reverse order .8. Mountain pose
Return to this pose by again raising your buttocks in the air while you
exhale. 9. Equestrian pose
Bring your left leg forward, bending your left knee, leaving your right
leg extended behind you, inhaling while you open your chest.10. Hands/feet pose
Bring your right foot forward even with your left as you raise your
buttocks, keeping both hands on the floor beside your feet. Bend your
knees as you need to while exhaling. 11. Sky-r eaching pose
Slowly raise your body , leading with your hands until you are stretching
toward the sky; inhale as you straighten your spine.12. Salutation pose
Once again return to this resting pose with your palms together in front
of your chest, breathing easily . These twelve postures constitut e one cycle. Do between four and twelve
rounds a t a time. Done vigorously , they can raise your heart rate  and provide
a ca rdiovascular  workout. Performed in a slow , relaxed manner , they will
have a calming ef fect on your b ody and mind. T ry using the Ujayi breath as
you are inhaling and exhaling during the poses. Keep your attention in your
body , re leasing a ny tension or re sistance you may feel. Listen to  your body’ s
signals while performing the poses for the optimal age-reversing mind/body
integration. Sitting Sun Salutes
Y ou can perform a sitting variation of the twelve Sun Salu tations with
almost the same benefit as doing them on the floor . They can be done atwork in your of fice chair or in an airplane seat. They will stre tch and tone
you while increasing your circulation. Sit comfortably on a firm chair with your feet resting solidly on the
floor . W ith your palms together in front of your chest, center your
awareness in your body , breathing easily . Reach your arms upward, stretching your shoulders and upper back
while you inhale.Bend forward, relaxing your spine until your palms are on the floor
next to your feet. Rest your chest on your thighs as you relax your neck,
exhaling. Raise your body up and grasp your right knee with interlaced fingers. Straighten and arch your back as you extend your arms, inhaling.Flex your hip, bringing your knee up to your chest, while you roll your
shoulders, upper back, and neck forward. Partially exhale. Releasing your leg, return both feet to the floor and again bend forward
with your palms on the floor and your chest resting on your knees. Fully exhale. W ith your fingertips dangling on or near the floor , raise your head and
arch your neck and upper back, partially inhaling. Again raise your body , this time grasping your left knee with your
interlaced fingers. Arch your back as you apply downward pressure
with your knee, stretching your arms. Inhale. Again, flex your hip as you bring your knee to your chest, partially
exhaling.For the third time, bend fully forward, placing your palms on the floor
next to your feet. Exhale fully . Raise your chest fully upward, leading with your arms, until you are
stretching toward the sky . Fully inhale.Return to the original pose with your hands at your chest; feel the
sensations in your body with your full attention, breathing easily . REVERSAL-OF-AGING T AI CHI AND QIGONG
The min d/body techniques of tai chi and qigong are centurie s old. Their
graceful slow movements im prove balance, flexibility , a nd strength,
enhancing both mental and phys ical well-being. Qi (chi) is the Chinese word
for life force. T ai chi is the proce ss of connecting with the supreme universal
force. Qigong is translated as “ener gy cultivation.” Both tec hniques are
closely related meditations in m otion, designed to awaken awareness in the
body with their fluid, centered movements. Millions of people perform tai
chi and qigong  in China whe re they are considered premier mind/body
fitness programs that cultivate relaxation in the midst of action. They
integrate inten tion, breath, and movement to enhance mind/body
coordination. Scientific studie s on these practices have documented many benefits on
several aspects of health. Peopl e practicing tai chi show impro ved balance
and coordination  as well as enhanced heart and lung fitness. W e encourage
you to find a loc al tai chi or qigong class and use these beautifu l movements
to awaken mind/body integration.T o get a sense of the calming vitality these techniques provid e, try this
simple basic movement. Moving Y our Ener gy
Perform this beginning movem ent with your full attention in your body . All the moves are continuous, fluid, and in slow motion. Stand with your feet a little more than shoulder -width apart, parallel to
each other .Slowly raise your arms forward and upward, while at the same time
slightly bending your knees. Continue until your hands are about
shoulder height, with your fingertips pointing toward each other about
six inches apart, your palms facing toward you. Continue moving slowly as you rotate your shoulder inward, lowering
your hands so your palms face the floor at about waist height. At the
same time, bend your knees a little more.Again, gradually raise your arms and hands until your fingertips are
again facing each other; at the same time, rise up slightly , partially
straightening your knees. Repeat this sequence several times, imagining that you are moving in
water . After a few cycles, slowly lower your hands to your side and
resume a normal relaxed stance. CONSCIOUSNESS IN MOTION
Each of these m ind/body practices encourages the body to expre ss its natural
vitality t hrough movement. As the ener gy of your body is allowed to flow ,
the chattering of your mind su bsides and a state of innocen t witnessing
emer ges. This experience of being fully present in your body cultivates
mind/body integration, enhancing the sensitivity of your thou ghts to your
molecules. Just as we know that our though ts and feelings can influence our body , we
know that our bodies influence our psychology and emotions. Changing
your pos ture, po se, or position h as a direct and immediate influ ence on howyou feel  and think. If you are feeling depleted and exhausted, try changing
the w ay you are sitting or standing to reflect a more ener gized position and
notice how your mental state is transformed. Developing enhanced
mind/body integration through yoga, tai chi, and qigong allows imbalances
to be identified  and corrected more readily , before they create more
established conditions. W e encourage you to find y our program of conscious movement. Practicing these procedures w ith your full attention will enable you to
maintain a clear and healthy line of communication between yo ur mind and
body at all stages of your life. MIND/BODY COMMUNICA TION
Not liste ning to your body’ s healthy signals accelerates aging an d is the root
cause of  many illnesses. When your body is expressing a healthy need but
your mind refuses to listen, imbalances begin, and the seeds of mind/body
disintegration are sown. Here are several common examples of mind/body
communication breakdown:
Y our body is tired and needs to sleep; your mind overrides this need in
order to watch a late-night television show . Y our body is full at the end of a meal; your mind insists on returning to
the buf fet for another helping of dessert. Y our body needs to eat; your mind insists that you have to work
through lunch. Y our body is calling you to empty your bladder; your mind refuses to
leave your seat in the middle of a movie. Y our body is asking to stretch; your mind refuses to disturb the other
passengers in your airplane row .Start list ening to  the signals fro m your body and honoring tho se that are
health-promoting. Y ou know w hich signals are good for you and which
come from unhealthy habits. Whenever there is a conflict between your
physical needs and your mental or emotional ones, ask yourself a simple
question: W ill fulfilling this nee d help me grow younger and live longer? If
the answ er is yes, fulfill the need . If the answer is no, because y ou recognize
that the behavio r is potentially harmful, pass. If due to a habit or addiction,
the impulse is so strong that it overrides your better judgment, perform the
action with full awareness and attention in your body . Consciously witness
your choice without harshly judg ing yourself. If you are meditat ing regularly
and are witnessi ng your choices, you will soon find that fewer im pulses arise
to create conflict between your mind and body . Every day in every way ,
I am incr easing my mental and physical capacity . My Biostat is set at a healthy ____ years of age. I look and feel a healthy ____ years old. I am r eversing my biological age:
By changing my per ception of my body , its aging, and time;
Thr ough two kinds of deep r est—r estful awar eness and  r estful sleep;
By nurturing my body thr ough healthy foods;
By using nutritional complements wisely; and
By enhancing mind/body integration. 7
Y ou Can Reverse Y our
Biological Age
Through Exercise
 
ACTION STEP # 6
I am r eversing my biological age thr ough r egular exer cise. I put this into practice by:
Performing some aer obic activity at least thr ee times a  week. Performing twenty minutes of str ength training at least  thr ee times a
week. Consciously making choices that keep me physically active. A complete exer cise pr ogram
includes attention to str etching, 
str ength training, and
car diovascular conditioning. Exer cise r everses all
the biomarkers of aging. One of the most important steps to reverse your biological age is regular
exercise. In this age of push-button technology you run the risk of spending
so m uch time in  your mind that you neglect the needs of your body . One of
the critical needs of your body  is to move. “Use it or lose it” is directly
applicable to your physical body . W e are seeing a growing epidemic of
obesity in W estern society th at is now af fecting our child ren, mainly
because the average person—adult or child—spends less time moving their
body than at any point in human history . As a result of not exercising
regularly , we suf fer increased risks for heart disease, high blood pressure,
diabetes, arthritis, osteoporosis, and cancer . Several studies have shown how hazardous inactivity can be to your
health. A report published in 1968 found that if you impose bed rest on
young, healthy men for three w eeks, their measurements of cardiovascular
fitness deteriora te by the equivalent of almost twenty years of aging. As
anyone who has had to wear a cast for a broken bone knows fi rsthand, not
using a muscle leads to wasting and weakness.Exercise alone can alter many of the important biomarkers of aging. Drs. W illiam Evans and Irwin Rosenber g from T ufts University have
documented the  powerful ef fects exercise has on improving m uscle mass,
strength, aerobi c capacity , bone density , and many other key biological
markers of aging. One of the m ost ef fective ways to raise your level of
HDL ch olesterol (the “good” cholesterol) is through exercise. Studies have
shown that men sixty to seventy years old can increase th eir muscle
strength by 100 to over 200 p ercent after just twelve weeks of training. While y our bod y is getting stronger , it is also getting leaner . As a result,
your ability to handle sugar is improved and the risks for d iabetes are
reduced. Regula r weight training strengthens your bones and lessens the
chances for developing osteoporosis. This is particularly important for
women who are at risk of l osing bone once they are be yond their
reproductive years. Of all the appro aches to growing younger , exercise produces the most
prompt r eturns. W ithin a week o f beginning a fitness program, you’ll notice
definite improve ment in your sense of well-being. After a few weeks you
will not be able to go without it . Regular exercise is an essentia l element of
the reversal-of-aging program. T otal Fitness
A complete fitness program includes exercises to enhance flexibility ,
strength, and endurance. Improving suppleness in the body improves your
physical and emotional comfort  level and reduces your chances for injury . As discussed in the last chapter , yoga, tai chi, and qigong all expand
flexibility while  enhancing mind/body integration. At least ten minutes of
gentle, c onscious stretching sho uld be a part of every exercise warm-up
routine. Unfortu nately , we see too many people who have the good
intention to start exercising, but  fail to take the time to warm up properly . As a result, the y strain a mus cle or pull a ligament and are unable to
continue the fitness program they need.Building strength enhances vitality and reverses a common feature of
aging known as sar copenia. This word, coined by research ers at T ufts
University , means “lack of flesh.” W eakness, reduced muscle mass, and
increased body fat are well-known consequences of inactivity . But they can
all be reversed through strength training. Improving muscle tone through
weight-bearing exercises can also improve your posture and reduce back
pain. If you are dealing with chronic low-back problems and believe you
cannot e xercise, start slowly to build your back and abdominal muscle
strength and your pain will diminish. There are emotional and psychological benefits of exercise. Hundreds of
studies attest to the value of regular exercise on your mood and mental
state. Th ese are some of the psychological benefits that have been shown
with exercise:
Less depression
Less anxiety
Less anger
Less cynical distrust
Improved self-esteem
Better resilience to stress
Improved sleep
Exercise gives you a greater se nse of confidence and competence. It is
good for  your body and good for your mind. Let’ s look more cl osely at the
essential ingredients of an ef fective age-reversing fitness program. FlexibilityPerform a few minutes of stretching before a more vigorous strength-
training or cardiovascular worko ut. Particularly if you have a sedentary job
in which you are sitting for hours at a time, a few minutes of flexibility
exercise will overcome the shor tening and tightness of muscles that comes
with inactivity . Surprisingly , there is only limited scientific documentation
that stretching before exercise reduces muscle injuries. Those reports that
show a benefit suggest that active stretching while holding a position for
fifteen seconds provides the most benefit. If you are prone to low-back
pain, spi ne-stretching exercises can reduce your discomfort during and after
your exercise time. T ry five to ten minutes of yoga or another flexibility exercise each day at
the s tart of your  workout. The S un Salutations (see page 114) s tretch every
muscle group, improve spinal flexibility , increase circulation, and improve
muscle tone. Use the Sun Salutations to bring your attention into your body
in preparation for strength training and aerobic activity . Building Str ength
Muscles respond to use, which means that to build strength you have to
regularly activate a muscle group. The human body has over one hundred
dif ferent muscles that govern your movements and support your posture. Y ou can gain gr eat benefit by systematically exercising the major muscle
groups i n your arms, legs, and trunk. The key to building muscl e strength is
to start of f slowly and gradually build up your conditioning level. While
fitness centers of fer expanded exercise options and can prov ide needed
motivation, you do not need expensive equipment to get a good workout. The Basic Seven
T ry the basic sev en exercises below every other day for two weeks and you
will see a noticeable improvement in your muscle tone and strength. Plan tospend four to five minutes performing each exercise for a thirty-minute
strength-building workout. 1. Curls
Curls. This exercise builds the muscles that flex the elbow . Find an
object that weighs four to five pounds to start. Y ou can purchase a
small dumbbell or use an unopened half-gallon container of water ,
milk, or orange juice. Sitting in a chair with your back supported, do
ten to fifteen repetitions: Start with your forearm resting on your thigh,
palm facing up. Slowly extend your elbow and then fully flex it. Inhale
while flexing your arms and exhale while extending. After completing
a round of repetitions, rest about half a minute and then repeat. Do this
three to five times with each arm. After a few weeks, you can
gradually increase the weight by a couple of pounds. This exercise
primarily strengthens the biceps muscle.Shoulder rotators. A valuable exercise that reduces shoulder injuries is
one that strengthens the muscles that rotate your arms outward. Most
exercise programs do not work these external 
2. Shoulder r otators
rotators, creating imbalances in the shoulder girdle. These imbalances
then predispose you to rotator cuf f injuries. Sit with  your back supported and use the same weight as abo ve. W ith
your elb ows he ld at your sides , begin with your arms straigh t ahead and
parallel to the floor . Now slowl y rotate your hands outward as far as you
can. Hold this position for a few seconds and then return to the starting
point. Repeat the external rotations ten times. Another way to strengthen these  same muscles is by using a lar ge elastic
rubber band that you hold w ith both hands. Then, rotate your arms
externally using the rubber band for resistance.Push-ups. This well-known exercise helps build the shoulder girdle
muscles and the triceps. If you cannot do full straight-legged push-ups,
begin with modified ones, supporting your weight on your knees. Inhale while lowering yourself toward the floor and exhale while
rising. Begin with eight to ten repetitions, resting for half a minute
between sets. Aim for three sets the first week, gradually increasing to
five. 3. Push-ups4. Abdominal crunches
Abdominal crunches. When doing abdominal crunches it is important
to recognize that you need to raise your head only 25 to 30 degrees of f
the ground to gain maximum benefit. As opposed to sit-ups, abdominal
crunches do not place unnecessary strain on your spine. Lie on a
padded surface with your knees bent and your fingers laced behind
your head. Lift your head and shoulders of f the ground with your chin
separated about a fist distance from your chest. Inhale while lifting of f
and exhale while returning to the floor . Perform fifteen crunches,
followed by half a minute of rest. Begin with three sets, gradually
increasing to five. 5. Back str engthenersBack strengtheners. Lie on your stomach with your palms on the floor . W ithout pushing off with your hands, slowly lift your chest of f the
floor by tightening your back muscles. Y our arms and hands are just
used to provide stabilization. Repeatedly raise and lower your chest to
the floor , using only your back muscles. Do about twenty to twenty-
five lifts as a set. Thigh strengtheners. These are best performed while supporting
yourself with your hands on a table or chair . T o protect your knees and
gain a full thigh muscle workout, do not bend beyond 90 degrees at the
knees. Maintain your back perpendicular to the floor . Inhale while you
are squatting and exhale while rising. Begin with fifteen squats, rest
for half a minute and then repeat the set. 6. Thigh str engtheners
Y ou can  gain similar benefits by stair -stepping. Find a platform  that is a
foot of f the grou nd and repeatedly step up, leading first with one leg, then
the o ther . Start w ith twenty-five  steps with each leg. Continue until you feel
a mild burn in your thigh muscles.Y ou can also u se weights to strengthen the muscles that ext end your
knee. Sit in a firm chair with y our back supported; place a tw o- to five-
pound w eight ar ound each ankle. Slowly straighten your knee, hold it for a
few seco nds, and then slowly re turn your foot to the floor . Do o ne side then
the other , beginning with about ten repetitions. T oe risers. This exercise tones and strengthens the calf muscles. Stand
in your bare or stocking feet, supporting yourself with your hands on a
table or chair . Slowly raise yourself up on your toes, and then slowly
lower yourself. Inhale while you are rising and exhale while lowering. Do twenty to twenty-five raises, rest for half a minute and repeat. T ry
three sets at first, gradually increasing to five. 7. T oe risers
Cir culating the Life For ceThe hum an phy siology is a sop histicated biological instrument designed to
transform creativity into manife station, thought into action. If you are not
regularly increas ing the flow of  oxygen into your lungs and enhancing the
circulation of blood through your body , you are not providing your
physiology the opportunity to experience peak performance. As a result of
inadequately exercising your ca rdiovascular and respiratory sy stems, you
place yourself at increased risk for heart disease, high blood pressure, and a
variety of dif ferent cancers. At any age and regardless of your current level
of f itness, beginning an aero bic exercise program will improve your
physical and emotional well-being and help you grow younger . As i s true with strength training, a cardiovascular fitness program does
not have to be complicated in order to provide health-enhancing benefits. Y ou do have to be regular , for your mind can always come up  with some
reason why exercise is not a good idea today , particularly if you get of f your
routine and miss a few sessions. Find an aerobic activity that you can do
regularly—regardless of the weather—and stick with it. Three to four
sessions per week for twenty to thirty minutes is usually enough to gain
substantial bene fits. There are a few simple principles to follow to
determine how much and how often you should be exercising  in order to
gain maximum cardiovascular benefit. CALCULA TING YOUR T ARGET EXERCISE LEVEL
The first step i s to calculate y our maximal heart rate (MHR), which is
determined by subtracting your age from 220. For example, if you are 50 years  old, your maximal heart rate is 170 (220
− 50). If you are just beginning an exercise program, first chec k with your
health provider to make certain there are no contraindications to  starting anunsupervised exercise program, such as heart disease, severe obesity , or
limiting arthritis. At the beginnin g of your progr am, aim to reach a tar get exercise heart
rate between 50 and 60 percent of your MHR. Choose 60 percent if you are
in reasonably good shape and 50 percent if you are not or if it’ s been a long
time since you’ve performed any cardiovascular activity . At a ge fifty , this  is calculated to be 85 to 102 beats per minute (50% of
170 = 85; 60% of 170 = 102). T ake your pulse before you sta rt and then begin exercising u ntil your
heart rate hits the tar get num ber . There are many high-quality heart
monitors availab le for under $1 00 in the marketplace, with som e as low as
$50. If you do not have a monit oring device, you can still check your pulse
every five to ten  minutes while exercising, but it is easier to determine your
exercise level if you can just glance at a wrist monitor . Optimal benefit is gained when you exercise between twenty and thirty
minutes, but if y ou are out of shape, begin with just ten or fifteen minutes. A wide range of  activities can p rovide an ef fective cardiovascular workout,
including joggi ng, bicycling, dancing, cycling, kickboxing, spinning,
treadmill, stair -climbing, rowing, hiking, and swimming. Find  something
you like to do that is easily acc essible to you. There is also proven benefit
to cross- training. This means finding a few dif ferent strength-training and
aerobic a ctivities that you can ro tate through on dif ferent days. O ne day you
might us e a treadmill for twenty  minutes, the next day you may ride a bike,
and anot her you may go to an aerobics dance class. Each activit y will work
a dif fere nt set of muscles while improving your cardiovascular fitness. Establish a regular time for your daily routine to maintain consistency . Once you are comfortable at yo ur current level of activity , try gradually
increasing your tar get heart rate from 65 to 75 percent of your MHR. At agefifty , this would mean a tar get heart between 110 and 128 beats per minute
(65% of 170 = 110; 75% of 170 = 128). For the first coupl e of weeks,
remain at 60 p ercent and then gradually increase your tar ge t rate by 5
percent every few weeks until you are at 70 to 75 percent of your MHR. Do not increase your tar get rate  if you are straining at your current level. Y ou should be a ble to speak wh ile you are exercising, although if you can
easily carry on a conversation, you are probably ready to increase your
intensity . For the most part, you should be able to breathe through your
nose. T ry thinking the “So Hum” mantra while you are exercising to keep
your atte ntion fu lly in your bod y , using “So” on inhalations and  “Hum” on
exhalations. A th in l ayer of perspiration tell s you that your body is burning calories,
but you should not be sweating profusely . If at any time y ou become
acutely short of breath or develop chest discomfort, stop your activity and
immediately contact your health care provider . Although you will feel that
you have definitely expended e ner gy during a good workout, you should
not feel complet ely exhausted or depleted. Some mild soreness is common
at first or when you increase your intensity , but you should not have severe
discomfort. Use  common sense and aim for the long-term balan ced benefits
of a regular exercise program. It will not tak e long to see improvements in both strength and
cardiovascular fitness with a consistent fitness program. In addition to an
improvement in your general sense of well-being, you will not ice that you
are losing accumulated weight, sleeping better , and experiencing better
digestion and elimination. Mos t important, you will look an d feel your
healthy Biostat age. No one can take this step toward improved physical
capacity but you. Start today a nd you will quickly see yours elf growing
younger . Exer cise on the RoadIf your life invol ves a good deal  of travel it will take some extra attention to
stay on your exercise routine. Most hotels have a workout room with basic
equipment. Ask  about the exercise facilities when you are making a
reservation. Eve n if equipment is not available, you can perform the basic
seven ex ercises in your hotel room using two-liter water bott les for your
weights. The other strength-training drills simply use your body . If a  treadmill is unavailable,  you can get in your cardiovascular
conditioning by doing Sun Salutations rapidly for fifteen to twenty minutes. Use the stairs in stead of the hote l elevator to get to your room floor . If your
business meeting  is within walk ing distance, leave enough time to get there
with a brisk stroll rather than taking a taxi. It is always easier to continue
exercising regul arly than it is to stop for a week or two and then restart. Make your fitness program a h igh priority . (For more information on the
Grow Y ounger , Live Longer F itness Program, see the appendix on page
271.) Staying Active
Seek ou t opport unities during the day to be physically active. If you live
half a mile from your fitness club, put on your running shoes and jog there
instead of driving and spending ten minutes looking for a parking place. If
you work on the twentieth story of a high-rise of fice building, take the
elevator to the sixteenth floor and walk up the remaining flights of stairs. If
you need to pick up a few items at the grocery store, ride your bike and save
some fossil fuel. Park your car a  few blocks from work and walk the rest of
the way to and from your of fice. Consciously make the choices to stay physically active. Y our body and
mind will respond with greater ener gy and vitality . Staying active will help
you grow younger and live longer . Every day in every way ,
I am incr easing my mental and physical capacity .My Biostat is set at a healthy ____ years of age. I look and feel a healthy ____ years old. I am r eversing my biological age:
By changing my per ception of my body , its aging and time;
Thr ough two kinds of deep r est—r estful awar eness and  r estful sleep;
By nurturing my body thr ough healthy foods;
By using nutritional complements wisely;
By enhancing mind/body integration; and
Thr ough exer cise. 8
Y ou Can Reverse Y our
Biological Age by Eliminating
T oxins from Y our Life
 
ACTION STEP # 7
I a m r eversing my biological age by eliminating toxins fr om my  physical
and emotional bodies. I put this into practice by:
Eliminating all toxicity fr om my diet and drinking two to  thr ee liters of
water every day . Learning to handle emotional turbulence. Healing or eliminating toxic r elationships. The accumulation of toxins
in the body/mind system
accelerates aging. The elimination of toxinsawakens the capacity for r enewal. T oxins must be identified and
eliminated fr om your
body , mind, and soul. Y ou can  reverse your biological age by eliminating toxins from your life. Every impulse of life can be considered in terms of whether it brings
nourishment or toxicity . A nourishing experience brings you happiness,
expands your awareness, and helps you grow younger . A toxic experience
brings m isery , makes you feel stuck, and accelerates aging. This is true
whether you are talking about toxic substances, toxic food, toxic
relationships, or toxic emotions. An essential step to reverse the aging
process is to identify and release toxins from every level of your life. Aging and illness result from  the accumulation of toxic reactions. Scientists now understand that toxic damage to cells and tissues is the
consequence of free radicals that are formed whenever oxygen is
metabolized. A free radical mol ecule is an oxygen molecule that is missing
an e lectron. Also known as re active oxygen species (ROS), they go by
names such as h ydroxy radical, singlet oxygen, superoxide, an d hydrogen
peroxide. These hungry chemicals are indiscriminate about how they
replace their missing electron, a nd will strip one from any nearby source,including proteins, fats, or DNA molecules. Under controlled situations,
free rad icals are useful in met abolizing food and mounting an immune
response against invading bacte ria. However , the collateral damage of free
radical formation is responsible  for illness and aging. Many of the most
common illnesses of our society linked to free radical damage are:
Cancer
Heart disease
Stroke
Diabetes
Arthritis
Osteoporosis
Inflammatory bowel disease
Glaucoma
Retinal degeneration
Alzheimer ’ s disease
W rinkling skin, graying hair , and stif fening joints are also the  result of
free rad icals. There are things you can do that increase free radical
production and other things that can limit them. Things that increase free
radical formation include:
Smoking
Environmental pollution
Alcohol
Radiation, including excessive sunlight exposureBarbecued and smoked meats
Aged and fermented foods
Chemotherapy drugs
High intake of saturated and hydrogenated fats
Stress and stress hormones
W e have evolved a sophistica ted system to neutralize the d amaging
ef fects of free radicals on our bodies. This is called the antioxidant system
and it involves m any dif ferent enzymes, vitamins, and minerals. When your
antioxidant syst em is fully operational, you are able to deactivate the free
radical molecules before they do harm. Things you can do to enhance your antioxidant system include:
Eat more antioxidant-rich foods—fresh fruits, vegetables, grains, nuts,
and beans. Use antioxidant-rich herbs and spices liberally—dill, coriander ,
rosemary , sage, thyme, mint, fennel, ginger , and garlic. T ake antioxidant vitamins—A, C, and E.
Eliminate tobacco, excessive alcohol, and nonessential drugs. Reduce your stress—meditate. The accumulation of toxins in the body/mind 
system accelerates aging. Relinquishing T oxic SubstancesHuman beings have this curious  propensity to be attracted to things that are
not good for them. Part of this af finity is chemical, for nicotine, illicit drugs,
and alco hol mimic natural biochemicals in doses that create cravings when
the substance is withdrawn. Part of this tendency may be our childlike
resistance to authority figures te lling us what is good and bad. W hatever the
explanation, once a toxic habit is established, the ritual itself provides
reinforcement fo r the behavior . For example, just the familiar act of pouring
a drink or lighting up a cigarette may soothe anxiety . The problem, of
course, is that the short-term relief provided by the behavior may
predispose us to long-term suf fering. Our experience at the Chopra Center has taught us that in order for
someone to release something  that is not serving them well, several
components must be in place. In order to unravel a toxic conditioned pattern
and rep lace it with a nourishing one, you will need to sy stematically
reinforce the transformation wit h your thoughts and choices. There are four
critical steps to relinquishing something toxic in your life. THE INTENTION T O DET OXIFY
The firs t import ant step is to form a clear and str ong intention. If you are
not convinced that your life will be better as a result of eliminating
something toxic , you will not have the motivation or will to make the
change. It is best to formulate your intention in a positive ra ther than a
negative way . If you want to sto p smoking, state your intention as “I want
to breathe more easily and feel comfortable in my body without the need for
tobacco,” rather  than “I need to get rid of these horrible cigarettes from my
life.” If your desire is to stop drinking alcohol, formulate the intention that
you wis h to feel safe and cente red without the need for self-m edication. If
you wan t to lose weight, formulate the intention that you want a  healthy , fit
body . Create a clear vision of how your life will be better as  a result of
letting g o of the toxin. If you are  struggling with an addiction th at you have
the c lear intention to release, tr y the “Envisioning Wholeness”  process on
the next page.If you are habitually consuming  a toxic substance that you know is not
serving you well, make the commitment now to release it. Form a clear
intention and reinforce your af firmations:
I commit to r eleasing ______ fr om my life, once and for ever . W ithout ______ in my life,
I look and feel a healthy _____ years old. Throughout the day , practice your af firmation and the envisioning of
your life free fr om the toxic ha bit until your body/mind is sp ontaneously
resonating with this vision for your life. Develop a clear vision of your new
reality and create it through all your daily choices. Envisioning Wholeness
Sit comfortably , close your eyes, and for several minutes quiet your
inner dialogue through meditation. If you have not been instructed in
Primordial Sound Meditation, practice the breathing awareness
meditation as described in Chapter 3. Now , begin to envision your life
free from the negative ef fects of the life-damaging habit. Imagine your
home and work environment, unencumbered by the addiction. Picture
how your body looks, smells, and feels free from the toxic ef fects of the
dependency . Imagine the nourishing relationships with your friends and
loved ones. Experience on the screen of your consciousness the vitality ,
comfort, and sense of competence you have, liberated from the negative
pattern that is impacting your life. Allow this vision of wholeness to
permeate every cell in your body . PRACTICE MINDFULNESSThe second step is to turn the toxic behavior into a mindful meditation. This
means shifting into a mode of witnessing awareness while you are
performing the action. If you want to eliminate smoking, focus your full
attention on the action. Sit quietly and observe yourself as you s lowly reach
for y our pack, r emove a cigarette, light up, and inhale. Feel th e sensations
in your body and stop when your need has been fulfilled. V ery few  people actually enjoy their first smoke or taste of whiskey ,
which re flects the inherent wisdom of the body . It is only afte r you have
overridden your  body’ s signals with false mental messages—“I look cool
when I smoke.” “Drinking alcohol makes me grown-up.” “Doing drugs is
hip.”—that your physiological impulses stop being sent. In its ef fort to
conserve ener gy , if we do not heed our internal signals, the body stops
sending them. Performing the habitual action with “beginner ’ s awareness”
will help you experience the honest ef fects of the substance. SYSTEMICALL Y DET OXIFY
The third step is  to start a general detoxification pr ogram. Set a stop date
and use  the opportunity to clear both your mind and body . F ocusing on
purification will help shorten the period of withdrawal discomfort and help
your min d and body shift into a healthier mode of functioning. D rink lots of
fresh fruit and vegetable juice s during this time. T ry fruit juices in the
morning, mixed  fruit and vegetable juices during the day , an d vegetable
juices and blended vegetable so ups in the evening. W e often recommend
gingerroot tea, prepared by adding one teaspoon of freshly grated root to a
pint of hot water . Simplify your diet for a few days, favoring whole grains,
steamed vegetables, and lentil soups. T ake hot baths or go to a sauna or
steam room to encourage the removal of toxins through your skin. Spend at
least some time every day walking in a park or along a stream, lake, or
ocean. Inhale fresh air , feel the sun on your face, and wiggle you r feet in the
sand or grass. Directly connect with nature’ s purifying influence.This is a good time to start a healthy daily routine. Commit to m editating
twice a day , getting to bed before 10:30 P .M. and rising at su nrise. Drink
plenty o f water . Begin a regular exercise program. Get some body work to
help mo bilize th e toxins from your body . Start a healthy diet. The more
positive things you introduce int o your life, the easier it will be to eliminate
whatever is toxic. Panchakarma
A yurveda reco mmends a total detoxification program known as
Panchakarma, which means th e purifying actions. The full program as
of fered at the C hopra Center prescribes a systematic process to identify ,
mobilize, and eliminate stored toxins in the body . Luxurious oil massages
are followed by heat treatme nts and then some type of eliminative
procedure to dischar ge toxins through the digestive tract or nasal passages. Y ou can  perform a gentle detox ification program at home by following
these steps:
Follow a simplified diet for five days with plenty of steamed
vegetables, grains, and lentil soup. Eliminate fried foods, fermented
foods, dairy , animal products, and refined carbohydrates during this
time. For three days eat sesame seeds and golden raisins to lubricate your
digestive tract. Prepare a one-to-one mix of ⅛ cup of white sesame
seeds and ⅛ cup of golden raisins. Ingest a teaspoon of the mixture one
hour before or two hours after each meal. If you have any trouble
digesting seeds, take ½ teaspoon of sesame oil with three to four
raisins three times a day . Drink plenty of gingerroot tea by grating one teaspoon of fresh
gingerroot per pint of hot water and sipping it throughout the day . It is
easiest if you get a thermos bottle so you can keep the tea with you. T ry drinking at least one liter per day .On the evening of the fourth day , perform an oil massage (see pages
54–55) and soak in a hot bath. Around ten P .M., take a teaspoon of yogurt with a dose of standardized
senna extract. W e recommend Senokot. Most people will get a good
elimination with four tablets before bedtime. Expect a few loose bowel
movements within the next six to eight hours. Eat lightly the next day , gradually reintroducing more complex foods
into your diet. REJUVENA TION
The final step is to fill the space previously occupied by the noxious
substance with something nouri shing. W e find the most important “thing”
to fill the emptiness is the peace, comfort, and awareness that come from
meditation.
Grow_Younger_Live_Longer_by_Deepak_Chopra.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        When the immune system is functioning at an optimal level, it
responds to challenges proportionate to the threat, neither under - nor
overreacting. Many reports have documented that aging is associated with
altered i mmune function, which makes people susceptible to infections and
cancer. In many ways, our a bility to discriminate between potentially
nourishing and toxic influences is the essence of a healthy imm une system
and a healthy lif e. T o grow you nger and live longer, it is essential that we
maintain a healthy immune system. The nutritional aspects of im munity have been studied for several
decades, and it is clear that a well-nourished person is much more likely tomount a healthy immune resp onse than one who is underno urished. In
particular, the antioxidant system  plays a key role. Ample levels of vitamins
E, C, A, and th e carotenoids along with the minerals selenium, zinc, and
copper a re essen tial for responding to the inner and outer challenges to our
well-being. For example, a recent study from T ufts University found that
supplemental doses of vitamin  E can improve the immunity of healthy
subjects, at an optimal daily dose of 200 IU. Other studies looking at
vitamin C and beta-carotene ha ve also suggested that abundant levels of
these antioxidants are important for optimal immunity. Nutrients on the Horizon
As interest in the role of nutrition in health expands, we are seeing a
number of new substances coming to market with the promise that they can
reverse a ging while improving health and vitality. Most of thes e claims are
based on  limited  studies that ar e intriguing but not conclusive. It may turn
out t hat some of these nutraceuti cals have real value, but we believe it is too
soon to justify their routine inclusion in our nutritional program. In this
section we review a variety of these “horizon” substances and  encourage
you to research them yourself  before adding them to your  nutritional
program. S-ADENOSYL-METHIONINE (SAME)
SAMe is a natur al compound that your body manufactures from  the amino
acid methionine. It is involved in many essential metabolic reactions
including the production of key  brain chemicals. Studies on people with
depression have suggested that at supplemental doses of 1,600 milligrams
per day, over 60 percent will show improvement in their mood, often within
one to two weeks. SAMe h as only been available in the United States for a few years and
remains expensive. It is usually sold in 200-milligram tablets t hat can cost
more than $2. 50 per pill, so a standard dose may cost $20 pe r day. Side
ef fects t end to be mild but may include nausea, headaches, weakness, and
rare pal pitations. Some SAMe advocates discourage its use  in bipolar
disorder, sugges ting that it can aggravate the manic phase. It has been used
in lower doses of 800 milligrams per day to treat fibromyalgia. It is often
recommended that SAMe be taken along with vitamins B6, B1 2, and folic
acid to enhance its ef ficacy. SAMe m ay be an ef fective alternative to antidepressant medications, but
we believe that more scientific research is necessary before we can
recommend its routine use. If you are feeling persistently sad and depleted,
please see your health-care p rovider to discuss all potentially helpful
treatment options, including SAMe. GROWTH HORMONE
In 1990 an intriguing article on aging by Dr. Daniel Rudman and his
colleagues appeared in the New England Journal of Medicine. Men between
sixty and eighty years of age were given human growth hormone (hGH)
injections three times a week for six months. At the completion of the study,
the men who ha d received hGH shots had an increase in their lean body
mass, a decrease in their fat content, and an increase in the t hickness of
their skin. Initially, these results were enthusiastically advertised as
evidence that hGH was the sou ght-after fountain of youth. Unfortunately,
subsequent reports found that several undesirable side ef fects developed
with its ongoing  use. Growth hormone injections had to be discontinued in
a number of men due to the development of carpal tunnel syndrome, edema,
joint aches, or breast swelling. Other reports found that although a person
developed greater muscle mass on hGH, they did not increase their strength. In fact, adding growth hormone  to an good exercise program did not add
additional benefit. Due to the high  cost and inconvenience of hGH injections, there have
been attempts to stimulate the production and release of growth hormone
through amino acids taken oral ly. It has been known for many years that
giving th e amino acid ar ginine intravenously increases the level of growth
hormone. Ef fort s to boost growth hormone levels with oral ar ginine have
met with  mixed results. Conside ring all the currently available i nformation,
we d o not believ e that there is enough current evidence to suppo rt the long-
term value of pharmacologically manipulating growth hormone levels. W e
will continue to follow the research in this area with great interest. DEHYDROEPIANDROSTERONE (DHEA)
This natural hormone produced by the adrenal glands must hav e a purpose,
but desp ite the fact that it was id entified over fifty years ago, scientists have
not yet determined what it does. It is known that we make very little DHEA
during the first ten years of life, we make a lot of it between the ages of
twenty a nd forty, and then we gradually discontinue making it, so by the
time we  are seventy, we have l ess DHEA than we had as teenagers. The
ef fects o f giving  animals and p eople supplementary DHEA h ave yielded
contradictory results, generating a lot of controversy. Some enthusiastic
advocates promote DHEA as the antiaging elixir, while most medical
scientists believe that further study is necessary to determine its lasting
benefits and risks to health. Among the thousands of studies on this
intriguing chemi cal, there are reports that it can relieve depressi on, improve
certain aspects of memory, red uce body fat, and enhance immunity. In a
recent study from France, men and women between the ages of sixty and
eighty years were given a daily DHEA dose of 50 milligrams and compared
to other subjects taking a placebo. At the conclusion of the one-year
experiment, mild benefits to the skin were seen in the younger men, while
women over seventy showed modest improvements in their skin, bones, and
libido. W hether these ef fects are due to the conversion of DHEA to male
and fem ale sex hormones or a specific action of DHEA on its own is notknown. Unfortunately, for almost every study that suggests a benefit there is
usually another one that fails to support it. Although seriou s side ef fects a re uncommon, DHEA is converted into
male an d female hormones and may contribute to health concerns ranging
from ac ne to activation of b reast and prostate cancer to psychiatric
problems. The other issue of concern with DHEA is that we really don’ t
know what long-term side ef fec ts it may cause. Although the recent French
study las ted a year, most investigations showing either benefit or no benefit
have las ted less than three months. W e believe that too many qu estions still
need to be ans wered before we can endorse the routine use of this
fascinating horm one. W e’ll continue to watch DHEA with great interest and
provide you with updates as new information unfolds. In the meantime, we
can take some reassurance fr om a study which showed t hat regular
practitioners of meditation have higher DHEA levels than people who are
not meditating. PHENOLIC COMPOUNDS
Nutritional scien tists have identified many health-enhancing sub stances that
come from our f ood. Members of the natural plant chemical family known
as phenolic compounds are receiving a lot of attention for their potent
antioxidant properties. Some o f the chemicals that you may have heard
about include bioflavonoids, iso-flavonoids, catech ins, and
proanthocyanidins. Found in green tea, berries, grape skins and seeds, as
well as pine bark, some of these  natural chemicals have been fo und to be as
much as fifty tim es more powerful scavengers of free radicals th an vitamins
C and E. The an tioxidant prope rties of the proanthocyanidins derived from
grapes may explain the beneficial ef fect of wine on the heart. In addition to
a possible role in the prevention of heart disease, these substances have also
been sho wn to have possible protective activity against cancer, d egenerative
brain conditions, and macular degeneration of the eye. As a  result of these studies, many nutritional supplement companies are
of fering concentrated capsules of these helpful agents. Grape seed extract,
powdered green tea extract, and pine bark extract (commonly known as
pycnogenol) are widely availa ble in health food stores and have been
promoted as antiaging wonder drugs. W e agree that these substances are
natural botanica l gifts, but believe they are best consumed as nature
provided them. Our bottom line regarding these super antioxidants is to eat
plenty of blueberries, strawberries, raspberries, blackberries, and
cranberries. Con sume lots of grapes and chew the seeds. A cup or two of
green te a will invigorate you while you are receiving the antioxidant
benefits of the p olyphenols cont ained within. In regards to this class of age-
reversing allies, we believe that good food is better than good medicine. Our Daily V itamin Recommendations
Living b eings have evolved for billions of years without the consumption of
nutritional supp lements, with most of the substances packed into a
multivitamin tablet having been  identified chemically only within the last
century. And yet it is becoming increasingly clear that the levels of vitamins
that prev ent a deficiency disease  may not be the levels that prov ide optimal
health. W e view nutritional sup plementation as an insurance policy. The
following daily doses are encou raged to complement a well-balanced diet. They fall well w ithin safety limits while reflecting the informa tion on the
role that higher intake may play in lowering the risk for th e common
conditions that deplete our vitali ty and make us sick. Y ou can us ually fulfill
these re quirements by taking a high-potency multivitamin, m ultimineral
supplement. Ou r recommended Reversal of Aging nutritional c omplement
plan is listed in the appendix. If you are at ris k for heart disease, you may benefit from an a dditional
dose of B vitamins, including folic acid, B6, and B12. If yo u feel your
memory is not serving you as well as you remember it did, consider adding
a daily helping of ginkgo biloba. If your joints have been calling for
attention, increa se your intake of omega-3 fatty acids and try supplementingwith glucosamine sulfate. Using these concentrated nutrients to complement
a healthy lifestyle and diet can help you grow younger and live longer. But
do not for get: Nutritional supplements  ar e not a sub stitute for a
nutritionally balanced diet. Nutrient Ritual
Rituals serve to focus your atten tion. Y ou probably cannot remember what
you wore to din ner last Thursday evening, but if that night you attended an
awards c eremony or a birthday celebration, the previously for gotten details
may become available to you. Rituals take you from mind lessness to
mindfulness. They bring you into present moment awareness. Rituals focus
your intentions and stimulate your inner drugstore to produce age-reversing
compounds. Consciously taking your supplements can empower their ef fects and
enhance their benefits. Although some disparage the so-called placebo
ef fect, w e see it as a valuable expression of your natural inherent health-
promoting pharmacy. When you anticipate the benefits of nutritional
complements, you activate your body’ s rejuvenating chemicals to work in
partnership with them. Each morning when you take your nutrients, spend a few moments
acknowledging the rejuvenating, strengthening, and life-enhancing
influence they are having on you. Envision the subtle yet potent
nourishment the se vital nutrients are providing every cell, tissue, and or gan
in y our body. Make the process  of taking your nutritional com plements adaily health-promoting ritual. Repeat the af firmations that reinforce your
Biostat while taking your nutr ients. Use your attention and intention to
augment their age-reversing p ower. As you are taking your nutritional
complements, repeat:
Every day in every way, I am incr easing my mental and physical capacity. My Biostat is set at a healthy ____ years of age. I look and feel a healthy ____ years old. I am r eversing my biological age:
By changing my per ception of my body, its aging and time;
Thr ough two kinds of deep r est—r estful awar eness and  r estful sleep;
By nurturing my body thr ough healthy foods; and
By using nutritional complements wisely. 6
Y ou Can Reverse Y our
Biological Age by Enhancing
Mind/Body Integration
 
ACTION STEP # 5
I am r eversing my biological age by enhancing mind/body integration. I put this into practice by:
Performing br eathing techniques (Pranayama) five to ten  minutes daily. Performing ten to fifteen minutes of yoga, tai chi, or qigong each day. Practicing body awar eness and learning to follow the  healthy signals
fr om my body when ther e ar e conflicting  messages fr om my mind. The body and mind ar e one. When the intimate r elationship 
between mind and body is disrupted,
aging and entr opy accelerate. Restoring mind/body integration
brings about r enewal. Thr ough conscious br eathing
and movement techniques, 
you can r enew the body/mind
and r everse the aging pr ocess. Y ou can reverse your biological age by enhancing the integration between
your mi nd and body. Mind an d body are intimately interconnected. Y our
body is composed of physiolog ical systems, or gans, and tissues, but at its
basis is a colle ction of molecules. Y our mind is composed of ideas and
beliefs, memori es and desires, but is essentially a collection of thoughts. Y our body is a molecular field; your mind is a thought field. Giving rise to
both your field o f molecules and your field of thoughts is an und erlying field
of consciousness, which is the source of both your mind and body. Every
time you  have a thought you pr ecipitate a molecule in your ner vous system
that influences the other molecules throughout your body. Stagnation in the
mind/body conn ection results in aging and illness. Enlivening the mind/body
connection leads to healing and the reversal of aging. Enhancing the integration betwe en mind and body requires listen ing to the
signals from inside as attentively as you listen to informati on from the
outside. Mind/b ody integration  means establishing a healthy dialogue
between your thoughts and molecules. It means listening to your body andresponding with love and reverence. A body listened to answers back with
ener gy, strength, and flexibility— the qualities of a body growing younger. There are many established practices devoted to enhancing mind/body
integration. Y oga, tai chi, qigong, akaido, and other disciplines use conscious
breathing and physical movements to bring your attention into t he body and
into the present moment. These approaches enable you to listen to the
signals y our body is sending and to enliven ener gy in the body through your
attention and intention. There is  an expression in the B hagavad Gita, the ancient V edic epic, that
in S anskrit goes “Y ogastah kuru  karmani. ” This can be translated into
English as “Established in yoga, perform action. ” Y oga here m eans union. The Eng lish wo rd yoke, as in  “uniting two oxen,” is related to this Sanskrit
root. Est ablished in yoga, then, m eans established in a state of unity in which
body, mind, and spirit are ex perienced as one continuum. Once your
consciousness is on this level, y ou perform your daily actions w ithout losing
your connection to wholeness. This is the goal of all mind/body integration
techniques. Br eathing Integration
Conscious breath work is at the center of mind/body integration. The breath
integrates mind and body. Thou ght is the movement of breath. Breath is the
movement of thought. When your mind is agitated, your breathing is
disturbed. When your mind is serene, your breathing is calm. Y ou can use
mental techniques to calm your breath, as in meditation. Likew ise, you can
use breathing techniques to cal m your mind. In yoga and A yurveda, these
breathing techniques are called Pranayama. The word means “expanding
Prana,” or “expansion of the life force. ”
There a re Pranayama practices  to ener gize you, soothe your body, and
quiet your mind. Depending on  the technique and your intent ion, you can
use Pranayama to enliven you in the morning, calm you when you are upset,or settle  your mind when you a re trying to go to sleep. Let’ s review three
basic conscious breathing exercises to enhance your mind/body integration
and reverse aging. ENERGIZING BREA TH
Y ou can  invigor ate your body an d mind with the breathing technique known
as bhastrika or “bellows breath. ” This exercise cleanses your lungs while
increasing the oxygen flow to your cells and tissues. Sit c omfortably with your spine upright and close your eyes. Exhale all
the air from you r lungs. Then begin deep in-and-out breathing through your
nose silently using the mantra s “So” on the inflow and “Hum” on the
outflow. For the first twenty  breaths take two-second slow forceful
inhalations and two-second slow  forceful exhalations. It is ea siest to keep
track of the number of breaths by counting on your fingers. The next twenty breaths are performed faster with approximately one-
second inhalations and one-second exhalations. These are also performed
through the nose while thinking “So” on the in-breath and “Hum” on the
out-breath. Finally, perform twenty rapid bhastrika breaths, with approximately half-
second inhalations and half-second exhalations. After the twenty rapid
breaths, perform one more slow deep breath and then sim ply feel the
sensations in your body. Y ou will notice that your mind is clear and quiet
while your body is ener gized. Do not hyperve ntilate to the point where you are feeling light-headed or
dizzy. The breath movement is almost entirely abdominal, using your
diaphragm to move air. Y our head and shoulders should be relaxed and
mostly still. Use bhastrika when you are feeling a little sluggish and need a
quick re plenishment of ener gy. It is also beneficial prior to your afternoon
meditation to clear away drowsiness before you start your practice. SOOTHING BREA TH
The soothing breath technique known as Ujayi can be used to settle your
mind and body when you are feeling frustrated or irritated. Whe n performed
correctly it creates a cooling ef fect at the back of the throat and has a
stabilizing influence on the cardiorespiratory system. T o p erform Ujayi breath, take a slightly deeper than normal inha lation. On
the exha lation, s lightly constric t your throat muscles so it sounds as if you
are snor ing. Y our out-breath is through your nose with your mouth closed. Another way to get the hang of this practice is to first exhale, “Haaah,” with
your mo uth open. Now make a similar motion with your mouth  closed. This
will resu lt in the desired breathy, snoring sound. Once you have mastered it
on th e outflow, p erform the same procedure on inflow. The result is that you
sound a little like Darth V ader from Star W ars. When you find yourself becoming aggravated or upset, shift into Ujayi
breath and you will notice a prompt soothing influence. Y ou can also use this
when performin g yoga postures and while exercising at a mo derate level. Practicing this soothing breath technique will reduce wear and tear on your
physiology and slow aging. RELAXING BREA TH
Y ou can  calm your mind with  the breathing technique known as Nadi
Shodhana. In English this m eans, “clearing the channels. ” Nadi Shodhana is
very ben eficial when you are ha ving a lot of anxious thoughts, and when you
are trying to quiet your mind. It requires the use of your right hand to
alternately close your right, then left nostril. Hold your hand so your thumb,
index finger, and remaining fingers are separated. Y ou use your thumb to
close your right nostril and your third and fourth finger to close your left. T ake a slow moderately deep breath, and then close of f your r ight nasal
passage with your thumb. Exhale slowly through your left nostril, then
inhale sl owly th rough your left nostril, then close of f your left nostril with
your thi rd and fourth fingers. Exhale through your right nostril, inhale
through your right nostril, and then again close your right nasal passage,
exhaling through  your left. Cont inue with this pattern for five to ten minutes,
alternating the nostril after each  inhalation. After just a few cycles you will
experience your mind calming and your body relaxing. Nadi Shodhana
Use these practices throughout the day to balance your mind and body. Pranayama can ener gize you wit hout the need for caf feine, relax you without
the need for tranquilizers, and soothe you without the need for alcohol. These natural techniques help to balance and nourish the fiel d of ener gy,
transformation, and intelligence commonly known as your body/mind. Mind/Body Movement
T echniques such as yoga, tai chi, and qigong can be thought of as practice
sessions for establishing yourse lf in a state of body/mind/ spirit unity while
engaging in action. Each of these ancient practices enlivens the integration
between body and mind. REVERSAL-OF-AGING YOGA
It is a rare town in the W estern world in which you cannot find a yoga class. This wo uld not have been the c ase twenty-five years ago, when the average
W esterner ’ s vision of a yoga pra ctitioner was an emaciated, loinclothed man
on a  bed  of nails. T oday, yoga has gone mainstream with classes  available in
shopping malls, YMCAs, and corporate fitness clubs. Y oga can help enliven
many aspects of mind/body fitne ss, serving to enhance relaxation, flexibility,
muscle tone, and strength. The roots of yoga go back at least five thousand years, a testament to its
enduring value, independent of time or culture. Modern science has recently
begun to  pay attention to the m easurable benefits of yoga in a variety of
health d omains including arthritis, asthma, heart disease, and diabetes. Most
people do yoga because it help s them become centered and relaxed while
enhancing the comfort they experience in their bodies. There ar e hundr eds of dif ferent yoga systems available in the world today. Some are designed to build stren gth; others are intended more for flexibility
and rela xation. Regardless of the system you are attracted to, be certain to
perform your postures with full awareness in your body, heedin g the signals
of comf ort and discomfort that are generated. Practice your poses regularly
and consciously and you will se e steady improvement in your fl exibility and
mind/body integration. The Sun Salutations
A s et of twelv e yoga positions known as the Sun Salutations are a
wonderful, balanced series of movements that can enhance flexibility,
strength, and even aerobic capacity, depending upon how they are
performed. W e recommend moving through a few rounds of the Sun
Salutations at least once a day, either early in the morning or in the lateafternoon, when the sun is rising  or setting. They provide a full stretch to all
the key areas of the body and awaken our intrinsic vitality. 1. Salutation pose
Stand with your feet firmly on the ground, eyes facing forward, with the
palms of your hands held together in front of your chest. Breathe slowly
and evenly with your attention in your body. 2. Sky-r eaching pose
T ightening the muscles in your buttocks, reach upward with both arms,
looking toward the sky, while at the same time elongating your spine. Inhale as your perform this posture. 3. Hands/feet pose
Slowly flex your body forward from your hips, relaxing your spine as
you bring your hands down alongside your feet. Relax your neckmuscles and bend your knees if necessary to place your hand on the
floor. Exhale during this pose. 4. Equestrian pose
Stretch your left leg backward, bending your right knee until you are
resting on the left knee and toes of your left foot. At the same time,
open your chest as you look forward. Inhale as you stretch back and up. 5. Mountain pose
Bring your left leg back even with your right and raise your buttocks,
with straight legs and arms. Stretch your heels toward the floor,
lengthening the back of your legs as your body forms a tent. Exhale
during this pose. 6. Eight limbs pose
Gently lower yourself so your forehead, chest, and knees are touching
the floor while you maintain the bulk of your weight on your toes and
fingers. Breathe easily in and out during this posture. 7. Cobra pose
Allow your weight to rest on your pelvis while you lift your chest of f
the ground, gently arching your back. At first, lift only with the muscles
of the back. After you are comfortable, gently push up with your hands,
but do not overar ch. Inhale during this pose. The final five poses repeat postures 1 through 5 in reverse order. 8. Mountain pose
Return to this pose by again raising your buttocks in the air while you
exhale. 9. Equestrian pose
Bring your left leg forward, bending your left knee, leaving your right
leg extended behind you, inhaling while you open your chest. 10. Hands/feet pose
Bring your right foot forward even with your left as you raise your
buttocks, keeping both hands on the floor beside your feet. Bend your
knees as you need to while exhaling. 11. Sky-r eaching pose
Slowly raise your body, leading with your hands until you are stretching
toward the sky; inhale as you straighten your spine. 12. Salutation pose
Once again return to this resting pose with your palms together in front
of your chest, breathing easily. These twelve postures constitut e one cycle. Do between four and twelve
rounds a t a time. Done vigorously, they can raise your heart rate  and provide
a ca rdiovascular  workout. Performed in a slow, relaxed manner, they will
have a calming ef fect on your b ody and mind. T ry using the Ujayi breath as
you are inhaling and exhaling during the poses. Keep your attention in your
body, re leasing a ny tension or re sistance you may feel. Listen to  your body’ s
signals while performing the poses for the optimal age-reversing mind/body
integration. Sitting Sun Salutes
Y ou can perform a sitting variation of the twelve Sun Salu tations with
almost the same benefit as doing them on the floor. They can be done atwork in your of fice chair or in an airplane seat. They will stre tch and tone
you while increasing your circulation. Sit comfortably on a firm chair with your feet resting solidly on the
floor. W ith your palms together in front of your chest, center your
awareness in your body, breathing easily. Reach your arms upward, stretching your shoulders and upper back
while you inhale. Bend forward, relaxing your spine until your palms are on the floor
next to your feet. Rest your chest on your thighs as you relax your neck,
exhaling. Raise your body up and grasp your right knee with interlaced fingers. Straighten and arch your back as you extend your arms, inhaling. Flex your hip, bringing your knee up to your chest, while you roll your
shoulders, upper back, and neck forward. Partially exhale. Releasing your leg, return both feet to the floor and again bend forward
with your palms on the floor and your chest resting on your knees. Fully exhale. W ith your fingertips dangling on or near the floor, raise your head and
arch your neck and upper back, partially inhaling. Again raise your body, this time grasping your left knee with your
interlaced fingers. Arch your back as you apply downward pressure
with your knee, stretching your arms. Inhale. Again, flex your hip as you bring your knee to your chest, partially
exhaling. For the third time, bend fully forward, placing your palms on the floor
next to your feet. Exhale fully. Raise your chest fully upward, leading with your arms, until you are
stretching toward the sky. Fully inhale. Return to the original pose with your hands at your chest; feel the
sensations in your body with your full attention, breathing easily. REVERSAL-OF-AGING T AI CHI AND QIGONG
The min d/body techniques of tai chi and qigong are centurie s old. Their
graceful slow movements im prove balance, flexibility, a nd strength,
enhancing both mental and phys ical well-being. Qi (chi) is the Chinese word
for life force. T ai chi is the proce ss of connecting with the supreme universal
force. Qigong is translated as “ener gy cultivation. ” Both tec hniques are
closely related meditations in m otion, designed to awaken awareness in the
body with their fluid, centered movements. Millions of people perform tai
chi and qigong  in China whe re they are considered premier mind/body
fitness programs that cultivate relaxation in the midst of action. They
integrate inten tion, breath, and movement to enhance mind/body
coordination. Scientific studie s on these practices have documented many benefits on
several aspects of health. Peopl e practicing tai chi show impro ved balance
and coordination  as well as enhanced heart and lung fitness. W e encourage
you to find a loc al tai chi or qigong class and use these beautifu l movements
to awaken mind/body integration. T o get a sense of the calming vitality these techniques provid e, try this
simple basic movement. Moving Y our Ener gy
Perform this beginning movem ent with your full attention in your body. All the moves are continuous, fluid, and in slow motion. Stand with your feet a little more than shoulder -width apart, parallel to
each other. Slowly raise your arms forward and upward, while at the same time
slightly bending your knees. Continue until your hands are about
shoulder height, with your fingertips pointing toward each other about
six inches apart, your palms facing toward you. Continue moving slowly as you rotate your shoulder inward, lowering
your hands so your palms face the floor at about waist height. At the
same time, bend your knees a little more. Again, gradually raise your arms and hands until your fingertips are
again facing each other; at the same time, rise up slightly, partially
straightening your knees. Repeat this sequence several times, imagining that you are moving in
water. After a few cycles, slowly lower your hands to your side and
resume a normal relaxed stance. CONSCIOUSNESS IN MOTION
Each of these m ind/body practices encourages the body to expre ss its natural
vitality t hrough movement. As the ener gy of your body is allowed to flow,
the chattering of your mind su bsides and a state of innocen t witnessing
emer ges. This experience of being fully present in your body cultivates
mind/body integration, enhancing the sensitivity of your thou ghts to your
molecules. Just as we know that our though ts and feelings can influence our body, we
know that our bodies influence our psychology and emotions. Changing
your pos ture, po se, or position h as a direct and immediate influ ence on howyou feel  and think. If you are feeling depleted and exhausted, try changing
the w ay you are sitting or standing to reflect a more ener gized position and
notice how your mental state is transformed. Developing enhanced
mind/body integration through yoga, tai chi, and qigong allows imbalances
to be identified  and corrected more readily, before they create more
established conditions. W e encourage you to find y our program of conscious movement. Practicing these procedures w ith your full attention will enable you to
maintain a clear and healthy line of communication between yo ur mind and
body at all stages of your life. MIND/BODY COMMUNICA TION
Not liste ning to your body’ s healthy signals accelerates aging an d is the root
cause of  many illnesses. When your body is expressing a healthy need but
your mind refuses to listen, imbalances begin, and the seeds of mind/body
disintegration are sown. Here are several common examples of mind/body
communication breakdown:
Y our body is tired and needs to sleep; your mind overrides this need in
order to watch a late-night television show. Y our body is full at the end of a meal; your mind insists on returning to
the buf fet for another helping of dessert. Y our body needs to eat; your mind insists that you have to work
through lunch. Y our body is calling you to empty your bladder; your mind refuses to
leave your seat in the middle of a movie. Y our body is asking to stretch; your mind refuses to disturb the other
passengers in your airplane row. Start list ening to  the signals fro m your body and honoring tho se that are
health-promoting. Y ou know w hich signals are good for you and which
come from unhealthy habits. Whenever there is a conflict between your
physical needs and your mental or emotional ones, ask yourself a simple
question: W ill fulfilling this nee d help me grow younger and live longer. If
the answ er is yes, fulfill the need. If the answer is no, because y ou recognize
that the behavio r is potentially harmful, pass. If due to a habit or addiction,
the impulse is so strong that it overrides your better judgment, perform the
action with full awareness and attention in your body. Consciously witness
your choice without harshly judg ing yourself. If you are meditat ing regularly
and are witnessi ng your choices, you will soon find that fewer im pulses arise
to create conflict between your mind and body. Every day in every way,
I am incr easing my mental and physical capacity.
200 IU
What is the recommended daily dose of vitamin E for immune system improvement?
There is no recommended daily dose of DHEA, and its benefits are still unclear due to conflicting results and potential risks.
What is the recommended daily dose of DHEA, and what are some of its potential benefits?
The text recommends practicing yoga, tai chi, or qigong, as well as conscious breathing exercises like Pranayama, Ujayi, and Nadi Shodhana.
What are some ways to enhance mind-body integration?
The text does not provide a specific exercise routine, but it emphasizes the importance of regular exercise, including aerobic activity, strength training, and flexibility exercises.
What is the recommended exercise routine for a complete fitness program?
The text recommends a balanced diet rich in antioxidants, including vitamins E, C, and A, as well as minerals like selenium, zinc, and copper.
What is the recommended daily routine to support the body's antioxidant system?