Fountain of youth.

As scientists uncover more insights on how aging occurs and the causes linked to its seemingly inevitable symptoms, we face the unique opportunity of determining how fast it happens to us.

Combating the aging process isn't left to those with crowded birthday cakes. The earlier we begin preparing for those quickly approaching years, the better we can minimize their impact on us.

All it takes is some common sense and a few life-changing choices.

NOW IS THE TIME TO NURTURE AND PROTECT THE ONLY BODY YOU'LL EVER HAVE.

It's no secret that both aerobic and strength training benefit people of all ages. Emerging science is also revealing that besides the obvious (less body fat, more energy, increased lung capacity, protection against disease), both trigger the release of key antiaging hormones such as the human growth hormone (HGH) and testosterone.

Many doctors who make antiaging their focus, believe that metabolism is the key to slowing the process. Dr. Alex Martin, medical director at Clinique Ergonique in Newport Beach, California, specializes in tailoring antiaging regimens for his clients. He asserts that preventing a condition recently termed Metabolic Syndrome is the most important step in keeping the body healthful and "young."

Choose to Exercise

Dr. Martin's antiaging prescription is simple: Exercise more while reducing total calorie intake--especially simple carbs such as those found in white rice, pasta, and potatoes. While this may sound familiar to anyone interested in weight control and total health, experts have upped the ante on this basic metabolic approach. "For men and women in their fifties, we recommend twenty to thirty minutes of aerobic activity and another thirty minutes of strength training (or weight training) per day for anti-aging results," says Martin. This may seem ambitious at first glance, but it's achievable if we make exercising a fun part of our daily life. Also, keep in mind that these minutes are cumulative. Every time you walk, run, chop wood, climb the stairs, etc., you're adding to your daily dose of needed exercise (see sidebar for ideas).

Choose to Eat Less

A study published in Experimental Gerontology (2001) showed that restricting caloric intake delays many characteristics of aging. As revealed in this particular study, the reason is surprising. Calorie restriction was shown to stimulate a cell-repair mechanism called "autophagy," causing more rejuvenation of everyday environmental damage.

The well-established "free radical" aspect of aging also has a hand in the antiaging phenomenon of calorie restriction. The process of digestion itself causes the formation of these highly unstable molecules that can wreak havoc on our cellular DNA. Despite all the chemicals, radiation, and pollution in our environment, most free-radical damage results from internal processes such as digestion and metabolism. Logic dictates that eating less means fewer free radicals attacking the DNA in cells and more accurate cell replication (replicated cells have not "aged").

However, before we condemn ourselves to a life of starvation, it's important to remember that moderation is the key. Talk to your doctor about striking an appropriate balance. Generally, less is best. But most doctors advise against eating less than 800 calories a day, and sudden, drastic calorie reduction can be dangerous. In fact, eating too little too quickly can disrupt delicate hormonal balances--another cause of premature aging.

Choose Natural Hormone Help

The human growth hormone (HGH)--what many have labeled as the "master hormone"--is essential for maintaining youth-like health. However, by age 40 we produce only 10 percent of the amount of HGH that we produced in our 20s. By age 50, HGH production has usually ceased entirely.

By elevating hormones that have declined with age, scientists have documented these youthful responses: more accurate promotion of gene expression (turning on the right genes); elevation of protein synthesis (enabling rejuvenation); and enhancement of metabolism, growth (cellular repair), and function of organs and tissues.

So, how can we naturally improve our hormone levels? It's not as difficult as it may seem.

Sleep. According to Robert Bennett, M.D., ER.C.P., sleep deprivation almost completely abolishes HGH production. Deep sleep--when HGH is released--can be enhanced by Melatonin, an inexpensive, widely available supplement. Stay thin. Dr. Bennett has found that HGH deficiency often accompanies obesity. "There's a negative correlation between the daily HGH secretion rate and body mass index (BMI)--the ratio of height to weight. For each increase in BMI, there's a 50 percent decrease in the amount of HGH secreted per day."

Consume HGH building blocks. Dr. Martin, an antiaging practitioner, recommends eating at regular times during the day and within two hours of HGH release, which is at 11:00 A.M. and 4:00 P.M. "At those times, be sure to provide the body with building blocks of HGH," Martin advises. "These are all the B vitamins, all essential minerals, especially zinc, and protein."

Eat Organic. Pesticides and chemicals have been shown to harm HGH. "Eating organic can help," insists Martin.

Supplement. Natural sources containing photoestrogen such as soy and yucca plant may be able to naturally replace estrogen in women. Estrogen is associated with strong bones, cancer prevention, mental acuity, and healthy skin. Testosterone is also vital to a man's longevity. "Topical forms of testosterone could help delay andropause (the male equivalent of menopause) and help sustain a youthful metabolism, mental focus, and memory," says Dr. Martin.

Choose Antioxidant-rich Foods

Are the cells we have as we retire in the evening slightly weaker versions of the ones with which we awoke? Not it antioxidants have provided an environment where DNA is protected. Under those circumstances, replacement cells emerge exactly the same--or if properly nourished, possibly healthier--than the original cells.

Since a primary cause of aging is damage to the DNA of cells, we have considerable control over the health of each new cell in our bodies. Eating brightly colored raw foods such as broccoli, peppers, berries, and carrots; and taking the antioxidant vitamins C and E regularly are key, according to antiaging experts such as the authors of The AntiAging Solution (John Wiley & Sons, Inc.). "Changing how you feed your genes is the best way to improve your health and longevity," the writers state.

Choose Healthy Skin Care

All-natural antiaging skin care has advanced exponentially during the past few years. At the Atlanta Institute for Facial Aesthetic Surgery, Pradeep K. Sinha, M.D., Ph.D., F.A.C.S., specializes in facial rejuvenation. Dermalogica, a product line that neutralizes free radicals and uses protective organic silicones and botanicals, is a skin care of choice in his practice. "Continuous protection of the skin is of paramount importance in combating premature aging," Sinha insists.

"Skin is a self-healing organ when provided with the right tools," claims Suni Tucker, resident skin expert at the renowned beauty oasis Siggers in Atlanta, Georgia. She recommends products that use only cold-pressed oils, since mineral oils damage skin. "Look for plant extracts and vitamin C and avoid anything with phosphates, formaldehyde, or synthetic fragrances and dyes."

So, for those of us facing the advancing years--and that just about covers everyone on earth--there's good news. If we begin today to make consistent lifestyle choices, we can go a long way in protecting our bodies from age-related degeneration. With some knowledge, a generous helping of determination, and a little help from nature, we can choose to take control of aging and minimize aches, pains, and wrinkles. Growing older is inevitable. Aging doesn't have to be. It's simply a matter of choice.

Consider these strategies for accumulating your 30 plus 30 minutes of exercise daily.

* Walk the dog or walk with your spouse briskly for 20-30 minutes in the morning, doing a couple 30-second sprints to kick up your heart rate. In the evening do crunches and push-ups during the commercial breaks of your favorite TV show.

* Play your preferred sport with friends or family. Then work with hand-held weights while you watch the news.

* Take four- or five-minute breaks at the office throughout the day to run the stairs. You'll return to your desk thinking more clearly. Productivity will soar. Later, catch up with a friend or spouse over bench presses, squats, and lunges. These simple exercises work major muscle groups, and you won't feel socially deprived.

* Talk on the phone while walking briskly. If your conversations top 40-60 minutes, you've done your cardio workout for the day. A few sets with the free weights in the evening and you're on top of your antiaging game.

* Download into your portable music player 30 minutes of your favorite tunes; then run like the wind until the last beat. Later, chop wood, rearrange furniture, or help a friend move.

* Take up tennis, roller-blading, hiking, skiing, or jogging with friends who make you forget you're exercising.

Suggestions compliments of fitness trainer Cathy Farrell, Peachtree Center AthleticClub, www.peachtreeac.com.

Angela Braden writes on health topics from Atlanta, Georgia.