10:00 a.m.

Snack on Berries, Help Stave Off Cancer

Cancer is a frightening thing. I say that from personal experience, having had my own cancer scare. Fortunately, some of the most powerful anticancer weapons can be found in your pantry. The foods you eat might be able to starve cancer cells. I know that sounds counter ­ intuitive, but it's not. All cells in the body, even cancer cells, need access to the blood supply. Your blood vessels are a highway of nutrients. When a cancer cell starts to grow, even before it's detectable by your doctor, it must build a ramp so it can hijack nutrients from the blood supply. Berries may help prevent that ramp from forming. They also contain antioxidants, which reduce inflammation and oxidative stress and may help guard against certain cancers.

12:00 p.m.

Take a Walk, Build Muscle

Before eating lunch, go outside for a brisk walk. We lose muscle mass as we age, which leaves us weak and our bones vulnerable. Vigorous physical activity can prevent frailty. And 15 minutes in the sun is typically all you need to make your own vitamin D. In one study, scientists found that those with the highest vitamin D levels had longer telomeres (small bits of DNA on the ends of cells that get shorter each time a cell divides) — giving these people about five extra years worth of cell division. If you can't get outside, take about 1,000 international units of vitamin D3 daily.

3:30 p.m.

Take a Break, Supercharge Your Cells

By middle age you're not only feeling exhausted; your cells are also starting to wear out. The reason? Shorter telomeres. Every time a cell divides, a little chunk of telomere gets spent. When you run out of telomeres, the cell stops replicating. My secret cell supercharger is astragalus, an herb that's been used in Chinese medicine for thousands of years. New studies suggest that a compound in astragalus can affect telomere length in cells. I recommend taking up to 1,200 milligrams of astragalus with a glass of iced coffee or green tea. The caffeine in these drinks naturally boosts metabolism, helping you burn calories.

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