Few among us wouldn't want to feel 10 years younger.

According to Dr. Steven Masley, with a few changes in habits, that is something anyone can achieve.

Masley, president of Masley Optimal Health Center in St. Petersburg, Fla., will be Thursday's keynote speaker for the Montana Gerontology Society's Conference Living Longer Living Better.

"Most people should be able to live to 100 in good health," Masley said. "We should be optimizing our aging process. If you follow a lifestyle you're intended to follow, you can bounce back."

Masley's talk will focus on what things make people old before their time and how to measure that, what to do to reverse the aging process and the top five nutritional deficiencies that contribute to premature aging.

According to Masley, several factors -- including hydration, antioxidant and nutrient balance, blood sugar levels, adequate rest and fitness -- improve both mental and physical performance.

Masley said that the average person who follows his recommendations will feel 10 years younger than they currently do.

According to Masley, exercise is a huge key to staying young. In fact, he said, daily exercise is the best way to prevent Alzheimer's disease -- and it's something most people don't get.

Other factors in staying mentally sharp are fish oil from cold water fish, such as salmon, trout and sardines, and keeping blood sugar regulated.

Brain cells burn up quickly when a person has high blood sugar, Masley explained.

He said that in tests, individuals saw up to a 40 percent improvement in their ability to focus and a 30 percent improvement in "executive performance" -- or ability to change between subjects, shift speeds and get through a simple maze of questions.

"You can actually make your mind quicker," Masley said.

When determining his top five nutritional deficiencies, Masley focused on the deficiencies that have the biggest impact on clinical health. For instance, he said, iron is the most common nutrient in which people are deficient, but being deficient in iron isn't going to kill you or cause you to get Alzheimer's disease.

However, not getting enough fiber from fruits and vegetables can profoundly impact heart health, likelihood of developing diabetes.

The average American gets 12 grams of fiber per day. Masley recommends eating 30 grams a day.

"If we would have to do one thing, that would probably be it," he said.

The rest of Masley's top five nutritional deficiencies are:

n Vitamin D. Most people, he said, are vitamin D deficient if they aren't taking a supplement -- especially in places like Montana, where many poeple get very little sunlight exposure in the winter months.

Vitamin D has implications on blood pressure and other cardiology issues, but most importantly, Masley said, it drops cancer risk 20-40 percent.

"It's easy to add, so why aren't we?" he said.

n Fish oil. Omega 3 fatty acids from fish oil lower inflammation, make the blood less sticky reducing risk of heart attack and stroke, make joints less inflamed and reduces risk of Alzheimer's disease.

Masley said it is important to that people get Omega 3 from fish oil, rather than plant sources such as flax seed, because

n Calcium and

n Magnesium.

Both of these minerals impact bones, blood pressure and weight gain.

Features editor Joe Menden: 447-4087 or joe.menden@helenair.com