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RealAge Health Summary ReportTM Report generated on 7/3/2020

Haoran Zhang

Date of Birth Sex 1/30/1996 Male

Report Contents - RealAge Results - RealAge History - Biometrics History - RealAge Recommendations - External Resources

RealAge Results

Test Completion Date Calendar Age 7/1/2020 24Y 5M

Your RealAge

22Y 3M You are 2Y 2M younger!

RealAge History

RealAge Score Test Completion Date

- 2 Year(s) 3 Month(s) 7/1/2020

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Biometrics History

Measurements

BMI (@Target: ≥ 18.5 & < 25 kg/m2) Date Source Source Type

25.99 kg/m2 7/1/2020 RealAge Self Report

Waist (@Target: < 40 in) Date Source Source Type

31 in 7/1/2020 RealAge Self Report

Weight Date Source Source Type

176 lb 7/1/2020 RealAge Self Report

Height Date Source Source Type

5 ft 9 in 7/1/2020 RealAge Self Report

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RealAge Recommendations

Making You Younger Stick with your sleep schedule. Stick with your sleep schedule.

You may be getting the amount of nightly sleep that's right for you. However if you are still feeling tired during the day, you may need to get more restful sleep.

Here's why: Sleep not only helps you function at your mental and physical best but also allows many body systems to rest. Getting too little or too much sleep can raise your blood pressure and stress level, which can increase your risk of heart disease and make your RealAge older.

5 Ways to Feel Well-Rested

1. Power nap. Take brief daytime naps as needed.

2. Manage emotions. If you're experiencing stress, anxiety, or depression, consider talking to a doctor. The solutions may be much easier than you think.

3. Focus on sleep hygiene. Sleep hygiene refers to the basics that help promote deep and restful sleep, such as your bed, bedtime and sleeping behaviors.

4. Address health problems. Talk to your doctor if you think your sleep problems may be caused by a medical condition or the medications you take.

5. Work your body. Remain as active as possible throughout your day. If you are sleepy, take a walk. Avoid vigorous exercise within 2 hours of going to sleep; light exercise, however, such as a 15-minute walk close to bedtime, may help you relax.

Keep on top of stress. Keep a good handle on your stress level. Try relaxation techniques to minimize the internal damage caused by pressures from the external world.

Here's why: Stress comes in many shapes, sizes and strengths. And it isn't always bad. In fact, it's often what pushes us to get stuff done. But if stress is left unchecked, it ages you by upping your risk of accidents, infections and arterial aging.

4 Easy Stress Busters That Really Work

1. Laugh. Cracking up relaxes your blood vessels and increases blood flow -- the opposite of what happens when you're tense.

2. Give aromatherapy a go. Stop and smell the neighbor's roses. Along with lavender, basil, orange, grape, mango and lemon, these scents contain a fragrant compound called linalool, whose scent may reduce anxiety.

3. Chew gum. A study of more than 2,000 workers found lower levels of stress in those who chewed gum. The caveat: The research was funded by a gum company. But if you are able to chew gum, there's no harm in trying this to see if it works for you (as long as it's sugarless). It might help you curb sugar cravings, too.

4. Try chi-gong. It's a 2000-year-old series of calming movements and breaths. Ideally, you'd do all of the moves regularly. But to sap stress right now, just try this one: Stand and look straight ahead, focusing on a point on a wall. Inhale as you slowly turn your head to the right, and exhale as you come back to the middle. Repeat to the left.

Keep your finances in order. Sounds like you have a good handle on your financial situation. Smart planning now can help secure a stress-free financial future, and that means good things for your health and happiness.

Here's why: Less financial stress equals less chance of overeating, overdrinking and other stress reactions that money problems can set off. Plus it reduces the danger of depression, hypertension, insomnia, fatigue, ulcers, migraines and gastrointestinal upset. Whew.

Keep stress in check. A year without any major life-disrupting events is a good year, in terms of stress. Keep in mind, though, that big stress can come in little packages, too. We’re talking about things like he weeds taking over your flower boxes, the unwritten thank-you

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come in little packages, too. We’re talking about things like he weeds taking over your flower boxes, the unwritten thank-you notes, the out-of-control closets.

Here's why: Nonstop stress can put you at risk for high blood pressure, diabetes, heart disease, infections and cancer, not to mention divorce and depression.

Stack the Deck Against Stress Aging

Pamper yourself. Stress is easier to handle when your mind and body are in tip-top shape. Get there with a balanced diet, exercise, regular checkups and 7 to 8 hours of sleep a night (lack of sleep increases stress hormones and diminishes growth hormone). Focus on the here and now. When you find yourself tensing up over things you can't control, try switching your focus to something you usually ignore: breathing. Slow, deep breathing can help you stay "in the moment," and that can help improve your perspective and ease anxiety.

Stay positive. Keep cultivating positive emotions to keep the blues away.

Here's why: The benefits of being happy do not stop at just feeling good. Researchers speculate that the chemical and neurological reactions people have to positive thoughts and feelings may help keep all of the body's various systems in balance. Your heart and your arteries—even your immune system—all benefit.

Healthy Hints Here's how to cope, adapt and react to life's trials and tribulations in positive ways:

Be an optimist. Try to look on the bright side during times of change. Imagine the upside. Make a list of opportunities that could come out of any obstacles you face. Surround yourself with happy, positive people. They rub off on you! Strong social ties help you power through tough times.

Keep saying no to junk food. Keep passing on junk food.

Here's why: Shunning highly processed, nutrition-poor foods saves room for good-for-you eats that help your body function the way it's supposed to. And that helps keep you young. Most processed foods help age your arteries and immune system, which makes heart attacks, strokes, memory loss, impotence and even skin wrinkling more likely.

Healthy Hints

Be a food snob. Being picky about what you eat can keep you looking and feeling great and help you avoid weight gain. Read the fine print. Many packaged foods claim to have healthy benefits, such as added nutrients or no trans fats. However check the ingredient list. They may also include a lot of unhealthy additives. Reboot your taste buds. If a snack attack happens, don’ t beat yourself up. Figure out how to fight off junk food cravings and what you should snack on instead. Get the lowdown on processing. Although eating as few unnecessary ingredients as you can is wise, not all processed foods are bad.

Making You Older Sit in the nonsmoking section. Reduce your exposure to secondhand smoke.

Here's why: Secondhand smoke kills tens of thousands of people each year, and it makes your RealAge older. Whether it comes from a cigarette, pipe or cigar, secondhand tobacco smoke causes accelerated aging due to cancer, heart disease and lung disease.

4 Ways to Avoid Secondhand Smoke

1. If you live with a smoker, try to help him or her stop smoking. Both of you will have a younger RealAge as a result. If that doesn't work, ask him or her to smoke outside.

2. Don't let guests smoke in your home or car. Better yet, help them quit. Let them know that their doctor can be a huge source of support.

3. If smoking is allowed at your workplace, such as a restaurant or bar, ask to be transferred to a nonsmoking section or consider changing jobs.

4. Insist that nonsmoking laws (where they exist) be enforced.

Tighten and tone. Ready, set, tone! Carve out at least 30 minutes each week for exercises that build muscle strength and endurance. But work up to this amount.

Judging from your answers, strength-building exercises aren't a big part of your routine. Adding more, regardless of your

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Judging from your answers, strength-building exercises aren't a big part of your routine. Adding more, regardless of your cardiovascular fitness level, can make your body younger. It’s recommended that adults get in two strength training sessions per week.

Here's why: Working your muscles can reduce hard-to-budge abdominal fat, which can fend off health troubles. What's more, building muscle and losing fat have hidden effects on body chemistry that may help prevent both breast and colon cancer.

Strength-Building for Beginners

Pick the right weight for you. Find out how to get past two common stumbling blocks to weight lifting. Instead get right to the big benefits: stronger muscles and bones, faster metabolism, younger heart and arteries and a tougher immune system. Have a ball? Instead of doing exercises on the floor, tone your stability muscles (like your abs) by doing them on an inflatable exercise ball. Try resistance bands. These stretchy bands come in a variety of resistance levels and are packable, so you can take them with you when you're traveling. Practice good form. Keeping your body in the proper position is just as important as the workout itself. It increases benefits and prevents strains. Be efficient. Focus on working the big muscles that make up your body's core: shoulders, chest, back, abdominals and other muscles in your trunk. They're your foundation—the muscles that tighten your belly, shrink your waist, improve your posture and make your clothes fit better.

Get off the couch. Step to It!

You spend less than 60 minutes per week walking, which means you're missing out on one of the best and easiest ways to make your body younger and healthier.

Here's why: In addition to burning calories and making you feel great, check out this head-to-toe list of what walking can do for you:

Boosts brain function by ramping up blood flow. Walking allows oxygen and nutrients to better circulate to all parts of your body, including your brain. Stimulates the release of mood-boosting endorphins and eases anxiety and depression. Walking can help improve your sleep, too, so you're less drowsy and irritable. Strengthens your heart and lungs, makes arteries more elastic, and keeps your blood pressure in check. Helps get your digestive system moving and promotes normal bowel function. Builds muscle, increases flexibility, strengthens bones, and relaxes tense muscles. How to Start a Walking Routine

No excuses. Make walking a priority every day. And that's walking—not gardening, house cleaning or hitting golf balls. It’s great if you do those things, but they should not replace your daily walk. Find a virtual exercise buddy, and report your walking activities to him or her each day. Start small. Walk just a few minutes a day if that's all you can do at first. Then, increase by 1 or 2 minutes every few days. Work up to at least 30 minutes a day. Practice your form. Sure, you know how to walk. But a few little form tweaks can help you get the most out of your workout. Ready, set, go. Warm-up with a few minutes of slower walking to prepare your body, physically and psychologically, for a brisker pace. You'll be ready to step out when you feel a little warmer and your heart beats a little faster. Don't overdo it. For most people, puffing and panting is no fun, and no fun can lead to quitting. Just a little more. Once you've been walking for a while and you're feeling good, push a little faster or farther. Just don't increase your time spent walking by more than 10% a week. Stretch, stretch, stretch. Before and after your walk, take 2 or 3 minutes to stretch the muscles you used. This allows them to be ready for the next time you want to use them (which would be tomorrow).

Have some fruit. Eat at least four whole pieces of fruit every day.

Here's why: A diet rich in fruits, vegetables, whole grains and low-fat dairy products, with reduced saturated and total fat helps to lower blood pressure and your risk of heart disease. Many fruits are high in potassium, which may lower blood pressure. The nutrients in fruits help your immune system to fight off illness.

3 Ways to Eat More Fruit

1. Stash some at work. Instead of hitting the vending machine, bring a couple of pieces of fruit from home so you always have a healthy snack handy when your stomach starts growling.

2. Whirl up a smoothie. Pull out the blender, and toss in a banana and your favorite berries along with some low-fat yogurt, milk, or calcium-fortified orange juice.

3. Add them to a salad. Combine low-fat versions of your favorite savory cheeses with sweet, juicy fruit and dark leafy greens for fabulous salads. Try these combos: strawberries and crumbled feta; pears and shaved parmesan; green apple and grated cheddar; cantaloupe and provolone; watermelon and goat cheese.

Healthy Hints

Watch serving sizes with dried fruit. Limit yourself to small portions; dried fruit tends to have more calories. Don't peel out. Many of the health benefits you get from eating fruits such as apples and pears are in their peels, which are rich in fiber and some nutrients. So after washing your fruit, keep the peel on.

Vary your veggies.

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Fill your plate with colorful veggies. Most adults should have 2 ½ to 3 cups of vegetables per day based on an 1800-2200 calorie diet.

Here's why: Think of veggies as a group of superheroes, each with a brightly colored suit that has special health-protective powers. Each shade has unique substances known as phytochemicals, which benefit different areas of your health, such as your heart, immune system, memory function and more. A diet rich in fruits, vegetables, whole grains and low-fat dairy products, with reduced saturated and total fat helps to lower blood pressure and your risk of heart disease.

3 Ways to Eat More Veggies

1. Be a bean counter. Legumes count as vegetables. If you don't love beans, try mild-tasting peas, baby lima beans, chickpeas (garbanzo beans), great northern (white) beans, lentils and edamame (soybeans). Try them in a stew or in a vibrant salad.

2. Get sneaky. Add chopped veggies to soups, stews, meatballs, meatloaf and spaghetti sauce.

3. Build menus around them. Instead of making meat the focus of your meals, make veggies the center of attention.

Eat more nuts. Enjoy a handful of unsalted nuts on most days.

Here's why: Nuts are a tasty and satisfying way to keep your heart healthy, thanks to all the monounsaturated and polyunsaturated fats in them, including healthy omega-3s (walnuts are especially great for those). These healthy-for-you fats lower bad LDL cholesterol and increase good HDL, which helps keep your arteries clean and clog free. Even though nuts are high in calories, eating a small handful several times a week can also help keep your weight down, as well as help keep cancer and type 2 diabetes at bay. This all adds up to a younger RealAge.

4 Ways to Eat More Nuts

1. Sprinkle plain or toasted nuts instead of croutons on salads.

2. Mix them into cooked couscous and brown rice.

3. Use them to garnish a stir-fry just before serving.

4. Add them to whole-grain breakfast cereals.

Healthy Hints

Have them as an appetizer. Munching on a few unsalted nuts, like 6 walnuts or pecans, 12 cashews or almonds or 20 peanuts, about 20 minutes before a meal can keep you from overindulging. How? The healthy fat in them fools your brain into thinking you're not as hungry as you thought. Don't go overboard. Nuts are high in calories, so rather than just adding them to your daily diet, substitute nuts for other snacks and protein foods, especially if weight loss is a goal. It is recommended that someone on a 2000 calorie diet have five 1 ounce protein equivalent servings of nuts, seed and soy products a week. ½ ounce of nuts equals a one-ounce protein equivalent.

Expand your diet. You're not covering the five basic food groups (grains, vegetables, fruit, low-fat dairy products and protein) in your daily diet, and it's making you older. Rather than always sticking with your favorites, focus on eating foods from at least three of the five food groups every day.

Here's why: No single food group contains all the nutrients your body needs to function properly. That's why you have to eat a variety. Putting a bright mix of healthful foods on your plate will maximize their disease-fighting potential and make your RealAge younger.

4 Ways to Diversify Your Diet

1. Hit the produce aisle. Every week, pick out a fruit or veggie that you've never tried or rarely eat, along with a big bunch of your favorites. Fresh and frozen produce contains protective phytochemicals (potent nutrients found only in plants) and many other components that help prevent disease and preserve health.

2. Go with the grain. Replace refined breads, white noodles, white rice and other heavily processed grain products with whole- grain options. Try whole-wheat breads and pasta, brown rice and nutty whole grains such as millet and bulgur.

3. Count colors. Push out pale, bland foods, such as white rolls. Add brighter, colorful vegetables and fruit to each meal. The more colors, the greater the payoff (food coloring doesn't count!).

4. Aim for three. Vitamin-rich veggies and fruit, fiber-rich whole grains, fish or lean poultry, and heart-healthy fats are good staples to include in most meals. If you can't cover all five, aim for at least three.

Healthy Hints

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Healthy Hints

Clear some room. Instead of simply adding lots of foods to your diet, make room for the new additions by cleaning out some old foods; otherwise, you may start putting on pounds. Take a look at your meals and your pantry, and cut back on nutrient- poor choices (chips and cookies, for example). While you're at it, read ingredients labels. If something includes simple carbohydrates, added sugars, fructose (especially high-fructose corn syrup), trans fat, saturated fat or non-whole-grain flours, throw it out. Then, watch your energy go up and your pants size go down. Pair off. Certain foods benefit your body most when they're eaten along with other foods. For example, eating vegetables or fruit with a bit of heart-healthy unsaturated fat, such as olive oil or the fats found in most nuts and seeds, can help your body better absorb the fat-soluble nutrients in them. Finish the puzzle. Putting a healthy daily diet together is a lot like doing a jigsaw puzzle. The corners—just a few pieces—are special treats. The edge pieces, which amount for more but still limited in number, are animal-based foods (lean red meat, low-fat cheese, poultry). All the pieces in the middle—fruit, veggies, whole grains and some fish—make up the biggest part of the puzzle and turn it into a great picture. There are lots and lots of those pieces. Fill them in!

Watch your weight. Follow a weight-loss program you can stick with. Although your waist size of 31 is within the healthy range, your BMI is 25.99, which is above ideal and increases your health risks.

Here's why: Carrying extra weight can lead to all kinds of health issues, including diabetes, sleep disorders, high blood pressure, arthritis, abnormal lipid levels, low back pain and an unhealthy body image. These problems can make your RealAge older. If you're already trying to shed pounds, keep up the good work.

4 Fat-Blasting Strategies

1. Switch to healthier fats. Good choices are olive (monounsaturated), canola, safflower, sunflower and flaxseed (polyunsaturated). Beware of solid fats and oils that are high in saturated fats like coconut oil and palm oil. Use very limited amounts of butter, milk fat, beef (tallow, suet), chicken and pork (lard) fat, stick margarine, shortening and partially hydrogenated oil.

2. For carb cravings, grab a piece of fruit or some veggies. Avoid processed refined carbs and opt for whole grain substitutes.

3. Boost your heart rate. Research suggests that heart-healthy aerobic exercise may be best when it comes to banishing belly bulge.

Healthy Hint

You don't absolutely have to talk to your doctor before starting a diet plan, but you may want to. A savvy doc can help you succeed by providing information, motivation, and medical tips.

Boost your cardio. Gradually work up to 3 1/2 hours of cardio a week.

Based on your answers, you now spend 1 to 3 hours each week doing cardiovascular/aerobic exercises and activities. This is a really good start, but bumping up this amount will help make your body even younger.

Here's why: Making 30 minutes of cardio part of your daily routine helps your heart, lungs, and circulatory system deliver oxygen and nutrients to your body's cells and take away waste products.

3 Simple Ways to Jump-Start Your Cardio

1. Make time fly. Don't forget the music.

2. Don't go it alone. Ask someone to work out with you. It's an easy way to get the motivation you need.

3. Have a plan. It will give you the willpower you need to stick with working out.

Cut out sugary drinks Cut out sugary drinks

Your beverage choices are making your RealAge older. Studies have shown that the more sugar sweetened drinks (Coke /Pepsi, tea/lemonade, etc.) one consumes, the higher the risks of dying from both heart disease and cancer.

Tips on Reducing Intake

Make a habit of drinking water with meals or when thirsty Track your consumption and reduce a bit per day Replace one drink with sparkling water Think of sugar sweetened beverages as a treat like candy (which is what they are)

Eat more grains. Make whole grains a bigger part of your diet by eating at least six servings a day of whole-grain bread, cereal, rice and pasta.

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Here's why: Foods made largely from unprocessed grains contain more fiber and micronutrients, which help protect you against cardiovascular disease and other health problems.

4 Ways to Boost Your Whole-Grain Intake

1. At breakfast: Starting your day with whole-grain cereals -- such as bran flakes, shredded wheat or oatmeal (1/2 cup = 1 serving) -- makes it much easier to get the grains you need.

2. For lunch: Always make sandwiches with whole-grain bread (1 slice = 1 serving). Add barley, bulgur or whole-wheat pasta to soups, salads and chili.

3. With dinner: Opt for brown rice, whole-wheat pasta or whole-wheat couscous (1/2 cup = 1 serving) instead of white rice or white noodles.

4. As a snack: Spread peanut butter on a whole-grain tortilla (1 tortilla = 1 serving), add a sliced banana and roll it up. Or munch on some popcorn (3 cups = 1 serving).

Healthy Hint

Don't be fooled by labels. Be aware that the big words on a package don't always present an accurate picture of what's inside the food. Make sure the nutrition label says "100% whole grain" or "100% whole wheat."

Go easy on red meat. Cut back on red and/or processed meat -- it's making you older.

Here's why: Eating too much red or processed meat ups your risk of heart disease, cancer, diabetes, and more trouble nobody wants, thanks to all the saturated fat in meat.

Healthy Hints for Cutting Back

Put poultry on your plate instead. Compare a broiled skinless chicken breast to a broiled sirloin steak: Ounce for ounce, the steak has a little less protein, about a third more calories, and four times as much fat, half of it saturated. Know your cuts of meat. Learn to pick the leanest and healthiest ones. Get meat's nutrients from other foods. There are many other sources for meat's protein, calcium, iron, zinc, and vitamins B12 and D. Try these: nuts; whole grains; beans and other legumes, such as lentils or chickpeas; low-fat dairy; dark green leafy vegetables; and even (be daring! you might like them) tofu and veggie burgers.

Get hooked on fish. Eat at least one serving of fish (or another good source of omega-3s) a week.

It will help make your RealAge younger.

Here's why: Not only is fish a good source of protein and vitamins, but many varieties (see below) are good sources of omega- 3 fatty acids, which help keep arteries healthy and lower triglycerides, a risky element in cholesterol.

5 Places to Get Your Omega-3s

1. Cold-water fish: Go for haddock, whitefish, tuna, scrod, salmon, sardines, tilapia, cod and pike.

2. Oils: Cook with canola, olive, flaxseed and soybean oils.

3. Nuts and seeds: Eat walnuts, flaxseeds, pumpkin seeds and soy nuts.

4. Soy foods: Try tofu, soymilk and anything made from whole soybeans.

5. Fish oil supplements: Check labels for ones that are high in DHA, the most beneficial kind of omega-3.

Healthy Hints

Avoid long-lived predatory fish, especially if you are serving it to kids under 12 or are breastfeeding. Fish such as king mackerel, golden bass, swordfish, tilefish, shark and some bluefin tuna often contain unhealthy levels of mercury from pollution. Skip fish that's breaded or cooked in other coatings. It's generally fried in unhealthful high-calorie fats. Opt for grilled, broiled, or baked fish, and don't drown it in creamy, buttery sauces. Check with your MD about supplements. If you are taking a blood-thinning medication or are at risk of bleeding complications for any reason, talk to your doctor before taking fish oil capsules.

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External Resources Use these resources to learn more about your specific health risks, behaviors, and ways to improve your overall health and well- being.

USDA Choose My Plate | www.choosemyplate.gov The USDA provides a personalized meal planner and healthy eating advice just for you.

Centers for Disease Control and Prevention | www.cdc.gov The CDC provides a wide range of health, disease and emergency information on its website. Learn how to stay healthy and better manage your health.

U.S. Department of Health and Human Services Health Finder | www.healthfinder.gov Get the latest information or track your health using the news and tools.

American Heart Association | www.healthfinder.gov The AHA provides information about living healthier and preventing and managing cardiovascular disease and stroke.

National Institute of Mental Health | www.nimh.nih.gov/health HIMH provides information about living a mentally healthier life. Learn about mental health wellness and find helpful resources.