Important changes you can make to improve your health and prolong your life. By starting with just a few of the suggestions below, and slowly making more changes, you'll look and feel your best and build healthy habits that last.

1. Increase fiber 2. Avoid simple sugars such as cake, candy, and white bread 3. Include soy 4. Drink green tea 5. Include foods high in antioxidants 6. Include foods that are rich sources of calcium 7. Eat curciferous vegetables everyday 8. Modest program of vitamin and mineral supplementation 9. Exercise 10. Eat whole unprocessed foods as much as possible 11. Include omega-3 fatty acids 12. Learn to cook with garlic and olive oil 13. Eat only natural, hormone and antibiotic free meat 14. Consume at least 6 servings of fruits and vegetables everyday 15. Practice some form of relaxation exercise 16. Drink water

1. Increase fiber
Fiber is great for your health in many ways. It has been linked with lower rates of both colon and breast cancer. Fiber also binds and removes cholesterol, maintaining a healthy level of cholesterol for the heart. Fiber also helps stabilize blood sugar levels, benefiting those with diabetes and hypoglycemia. Eating foods high in fiber also leads to a feeling of fullness, which causes you to eat less. There are two main types of fiber: soluble fiber (found in oat bran, citrus fruits, apples, and beans) and insoluble fiber (found in wheat bran, corn bran, and the skins of fruits and root vegetables). It is best to incorporate 25-35 grams of a combination of both soluble and insoluble fiber in your diet. If supplementing, always try and take fiber alone (with a full glass of water), as it can bind some nutrients as well as medications.

2. Avoid simple sugars such as cake, candy, and white bread

It has been estimated that every American, on average, consumes more than 130 pounds of sugar each year. One of the biggest problems with a high consumption of sugar is that often times many nutritious foods are substituted for the high sugar, and often nutritiously devoid foods. When a candy bar is chosen over an apple, not only is the individual getting a load of refined sugar and fat, they are also not getting the vitamins C and E, and fiber that the apple would have provided. A highly refined diet (one which consists of processed foods such as cereal products and baked goods) is the source of nearly 70% of our sugar consumption. Refined foods that most people would never associate with sugar or dessert type items (ketchup for example) are often loaded with hidden sugar. Countless studies have shown that sugar is linked with hypoglycemia, diabetes, heart disease, dental caries, high cholesterol, obesity, hyperactivity, and depression.

3. Include soy

Soy products lower "bad" LDL cholesterol levels in the bloodstream, which reduces heart disease risk. Studies have shown that people who regularly eat soy products have a reduced risk of prostate, colon, lung, rectal and stomach cancers. Soy protein products, including tofu, miso and tempeh, contain phytoestrogens that slow the proliferation of various cancers, help reduce menopausal symptoms and even offer some protection against osteoporosis. Firm tofu is slightly higher in vitamins, minerals, and protein than the softer forms. Consuming foods rich in vitamin C at the same time as soy products will enhance the absorption of iron found in the various products (especially important if you are vegetarian or vegan).

4. Drink Green Tea

In the everyday hustle and bustle of life people always ask, "Isn't there a quick fix or a magic pill that will make me healthy?" Although not a magic health pill, Green Tea has long been touted as a metabolism booster and a great source of antioxidants. It has also been shown to lower cholesterol and reduce the rate of strokes. The Chinese and Japanese people have been benefiting from this tasty tea for thousands of years, with many people drinking 5-6 cups a day (note that the Chinese version of 'a cup of tea' is much smaller than the typical American mug...which can often double as a cereal bowl or a bathtub if needed). Green tea is also a great substitute for the morning cup of Java or the afternoon soda, as it provides some caffeine but considerably less than coffee (about 60% less) or soda. Green tea owes its health promoting attributes to the process with which it is made. Unlike black teas which are first fermented, green tea is steamed, locking in all of its antioxidants. Two small cups of green tea have as much Vitamin C as one glass of orange juice. Drinking green tea is quite literally like drinking a cup of salad greens. Experts recommend 3-4 cups per day as an optimum cancer fighting elixir.Today we have a plethora of choices in green tea. There is everything from your standard Green Tea to Mandarin Delight. The different brands and flavors all benefit from the refreshing and slightly sweet and mild flavor that is inherent to green tea. Tea connoisseurs will recommend a small cup with a white inside (to see and appreciate the color and aroma of the tea), but for the rest of us.....doing your best to drink a few cups a day will benefit your health in many ways.

5. Include foods high in antioxidants
Our bodies undergo countless chemical reactions every minute of our lives, a byproduct of these reactions are "free radicals." Free radicals are highly reactive molecules that have lost an electron and are trying to get it back. This can cause potential damage to DNA, which in turn can cause mutations that can lead to malignant transformation of cells (called oxidative damage) and ultimately to tumor growth. Free radicals can also cause harm to the immune system, and have been associated with aging. An "antioxidant" is a molecule that can give up an electron and end the destructive rampage of a free radical. Fresh fruit and vegetables are terrific sources of these powerful antioxidants. Some of the best sources of antioxidants include: onions, cabbage, broccoli, green tea, celery, oranges, tomatoes, grapes, sesame seeds and sesame oil.

6. Include foods that are rich sources of calcium
Calcium (preferably from low-fat, nondairy sources) is well known for its ability to prevent osteoporosis. It is also a vital component of many other bodily functions, including helping regulate the heart and muscles, clotting the blood, regulating blood pressure, and water balance. Evidence is also beginning to show that calcium may inhibit damage to the bowel lining by binding irritating bile acids. For years we have been told to "Drink our milk" but new research is showing that milk adds to the high protein content in the western diet, which can cause minerals, including calcium, to be leached out of the body. There are hundreds of non-milk sources of calcium including:
calcium-fortified orange juice, calcium-set tofu, leafy green vegetables (such as kale and collard greens), broccoli, and beans. Of course, you can take calcium supplements if you're not getting enough of the mineral from your diet. Most adults need at least 1000 mg of calcium daily, but pregnant and lactating women and women past menopause need 1200 mg to 1500 mg a day.

7. Eat cruciferous vegetables everyday.
Cruciferous vegetables (such as broccoli, bok choy, Brussels sprouts, kale, and cauliflower) contain powerful phytonutrients, such as indoles and sulforaphane. Phytonutrients are linked with a decreased risk for lung, stomach, colon, rectal, and breast cancer. When cooking these vegetables, steaming is the method that retains the most nutrients.

8. Modest program of vitamin and mineral supplementation.
Many nutritionists and doctors still ignore (and are often not taught) about the preventative and therapeutic effects of many vitamins and minerals. Their roles in metabolic function as well as their ability to prevent deficiencies are well documented and generally accepted. In addition to preventing deficiencies, new studies continue to be published showing that for optimum health the body requires higher dosages than required to just prevent clinical vitamin deficiencies. The decision to supplement really comes down to whether or not you feel you are consuming an optimum diet based around foods that provide high levels of vitamins and minerals, and practicing a lifestyle that exposes you to a minimal amount of toxins. For those of us that feel we may need a little more than our diet is providing, a general vitamin and mineral supplement such as the one outlined below may be beneficial in promoting optimal health and longevity.
It is good to keep in mind that many factors (alcohol, birth control, medications, etc.) can deplete the body of certain vitamins, it is always best to take into consideration your health status, current conditions, and diet when choosing supplements.