Friday, May 15, 2009

Data Structure - Assignment Solution by VUsolutions

SYMBOL

POSTFIX

STACK

3

3

3

2

3 2

+

3 2 ↑

+

5

3 2↑5

+

*

3 2↑5

+ *

4

3 2↑5 4

+ *

3 2↑ 5 4

+ *↑

3

3 2↑5 4 3

+ *↑

-

3 2↑5 4 3↑*+

-

18

3 2↑5 4 3↑*+18

-

/

3 2↑5 4 3↑*+18 9

-/

9

3 2↑5 4 3↑*+18 9/-

INPUT

OPERAND1

OPERAND2

VALUE

STACK

3

3

2

3 2

3

2

9

9

5

95

4

9 5 4

3

9 5 4 3

4

3

64

9 5 64

*

5

64

320

9 320

+

9

320

329

329

19

329 18

9

329 19 9

/

18

9

2

329 2

-

329

2

327

327

2)

Indorder:

1,2,3,4,5,6,7,8,9,10,11,12,13,14,18

Postorder:

2,1,6,7,9,8,5,11,10,12,4,3,18,14,13



[[NOTE:- We always try our best to upload 100% correct solution BUT it is requested that you kindly review it before submission, please.]]

______________________________________________

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Thursday, May 14, 2009

IT430 assignment # 3 Ecommerce by VUsolutions

SOLUTION

DSA/DSS

The Digital Signature Standard (DSS) was developed by the U.S. National Security Agency and adopted as a Federal Information Processing Standard (FIPS) by the National Institute for Standards and Technology. DSS is based on the Digital Signature Algorithm (DSA). Although DSA allows keys of any length, only keys between 512 and 1,024 bits are permitted under the DSS FIPS. As specified, DSS can be used only for digital signatures, although it is possible to use some DSA implementations for encryption as well.

RSA

RSA is a well-known public key cryptography system developed in 1977 by three professors at MIT: Ronald Rivest, Adi Shamir, and Leonard Adleman. RSA can be used both for encrypting information and as the basis of a digital signature system. Digital signatures can be used to prove the authorship and authenticity of digital information. The key can be any length, depending on the particular implementation used.

Elliptic curves

Public key systems have traditionally been based on factoring (RSA), discrete logarithms (Diffie-Helman), and the knapsack problem. Elliptic curve cryptosystems are public key encryption systems that are based on an elliptic curve rather than on a traditional logarithmic function; that is, they are based on solutions to the equation y2 = x3 + ax + b. The advantage to using elliptic curve systems stems from the fact that there are no known subexponential algorithms for computing discrete logarithms of elliptic curves. Thus, short keys in elliptic curve cryptosystems can offer a high degree of privacy and security, while remaining easily calculatable. Elliptic curves can be computed very efficiently in hardware. Certicom (http://www.certicom.com) has attempted to commercialize implementations of elliptic curve cryptosystems for use in mobile computing.

Advantages for Public Key Encryption


Two of the most common uses for public key cryptography are encrypted messaging and digital signatures:

With encrypted messaging, a person who wishes to send an encrypted message to a particular recipient encrypts that message with the individual's public key. The message can then be decrypted only by the authorized recipient.

With digital signatures, the sender of the message uses the public key algorithm and a private key to digitally sign a message. Anyone who receives the message can then validate the authenticity of the message by verifying the signature with the sender's public key.
______________________________________________________

As you have studied some popular public key algorithms:

1) DSS – Digital Signature Standard based on DSA (Digital Standard Algorithm) –
2) RSA
3) Elliptic Curves

Question: [10 Marks]

You are required to provide answers for the given below questions:

1) Differences among the above listed Public Key Algorithms.
Note: One of the differences must contain information that describes the “practical usage” of the particular Algorithm currently.
2) Advantages and disadvantages for the most common and efficient public key
Algorithm applied now a days.

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MKT610 - Customer Relationship Management (QUIZ) Solutions from VUsolutions

SOLUTION....



Question # 1 of 10

Which of the following is an element of an organization’s internal-environment? Select correct option:


Wholesalers

Retailers

Employees

Competitors



Question # 2 of 10

Which of the following refers to Companies often failure to predict changes, either slow or long range to at least calculate their impact on their product and customers? Select correct option:


Failure to obtain Senior Management Commitment

Poor Communications

Failure to Coordinate

Inability to Predict Environmental Reaction



A _____ is an organized collection of comprehensive information about individual customers or prospects. Select correct option:

Business database

Customer mailing list

Customer database

Marketing database



Supporting customers through the process of selecting, purchasing, and maintaining a product or service is known as: Select correct option:

Customer loyalty

Customer satisfaction

Customer retention

Customer services



All of the following statements are principles of communication, EXCEPT: Select correct option:

Communication is a system

Communication is static

Communication can be intentional or unintentional

Communication is a process



Operational customer relationship management supports which of the following function? Select correct option:

Front Office

Customer campaigns

Effective interaction

Data mining



Question # 10 of 10

which of the following is NOT a dimension of service quality? Select correct option:


Empathy

Assurance

Reliability

Competence



Question # 1 of 10

Customer Service Culture includes all EXCEPT: Select correct option:


Traits

Value

Norms

Behavior



Question # 2 of 10

Promoters are those customers who? Select correct option:


Use product occasionally

Use product when required

Recommend a company to others

Use product continuously



Question # 3 of 10

Companies can gain a strong competitive advantage through having better-trained people. This is known as: Select correct option:


Personnel differentiation

Product differentiation

Personnel training

Human resources parity



Question # 4 of 10

Which of the following is Not part of marketing mix? Select correct option:

Competitors

Pricing

Promotion

Product



Question # 5 of 10

how can complaints provide the firm with great value? Select correct option:


They provide a chance to prove the company is right

They can be a source of information for a company

Resolving those ties up important resources

They offer an opportunity to shed bad customers



Question # 6 of 10

Marketing relationships are: Select correct option:


Intensely personal, like human relationships

Intended to deliver short-term customer satisfaction

Intended to deliver long-term customer satisfaction

The most important element of the marketing mix



Question # 7 of 10

Which of the following is a special human trait that we need to sharpen and use very often in CRM? Select correct option:


None of the given options

Foresee

Forecast

Forecast and foresee



Question # 8 of 10

Horizon cat food mailed a packet of catnip seed to every person who visited its website. Along with the catnip seed was a note that advised consumers to visit www. horizon.com if they wanted to create a cat-friendly garden. This illustration is the best use of which concept for approaching prospect customer? Select correct option:


Print advertising

Direct marketing

Personal selling

Public relations



Question # 10 of 10

Which one of these is NOT the major area on which customer relationship management focuses? Select correct option:


Expansion of customer base

Reduction of advertising costs

Gaining new customers, no focus on existing ones

Personal information gathering and processing







[[NOTE:- We always try our best to upload 100% correct solution BUT it is requested that you kindly review it before submission, please.]]

----------------------------

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Monday, May 11, 2009

Want update on your Mobile/Cell #?

Dear Students,

VUsolutions proudly going to start (in few days) a service with name "Updater".

If you are away from your computer (PC) and want to keep in touch with our website anyway, just email us your mobile/cell/Vfon number at "virtual.uni.help.updater@gmail.com". We 100% keep you in-touch with our website (www.VUsolutions.blogspot.com).

Please feel free to comment on this offer, all type of comments will highly be appreciated and responded.

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Assignment No. 3 CS-507, VUsolutions

Assignment Topic:

 The topic of the assignment is System Design

Objective:

The objective of this assignment is to enforce students to evaluate and research System Design

 CS-507 Assignment # 3, No. 3:      

Discuss System Design to share your views for the following points: 5 marks for each point

1. Introduction

2. Components of System Design.

3. Purpose of Designing file or database

4. Designing User Interface.

 ____________________________________

PLEASE SEE THE FOLLOWING MATERIAL FOR YOUR KIND HINTS, JUST GET THE IDEA & PREPARE URSELF. BEST OF LUCK.. VUsolutions.

____________________________________

Spring 2009, CS-507 Assignment No. 3

Discuss System Design to share your views for the following points: 5 marks for each point

1. Introduction

The purpose of elaborating the concept of decision making in the context of IS was to make you realize the importance of the fact that, Information system must support the managers for timely and effective decision making. While designing the information system, output, in terms of suitable reports is essential to analyze, highlight and bring to attention situations that may require decision making. The top manager looks for value addition to his/her knowledge of business operation.


2. Components of System Design.

The major components of system design are:

1. • Designing usable and complete input
2. • Designing well defined and usable output with flexibility to redefine presentation of outputs in any form.
3. • Designing file or database
4. • Designing user interface (input screen as it would be seen by the user)


3. Purpose of Designing file or database

System design is to deliver the requirements as specified in the feasibility report. The main objectives of the design are
1.Practicality
2.Efficiency
3.Cost
4.Flexibility
5.Security

System design contains Logical Design & Physical Designing; logical designing describes the structure & characteristics or features, like output, input, files, database & procedures. The physical design, which follows the logical design, actual software & a working system there will be constraints like Hardware, Software, Cost, Time & Interfaces.

The processing techniques are
> Batch Processing
> Real-time
> Online
> Combination of all

4. Designing User Interface.

Designing user interface
The design of what the user sees on the screen, that is, the interface, while entering data should be such that the user is familiar with. The information should be entered in a logical sequence e.g., if a user wants to add an employee to the employee’s master file, the information may be entered in the following sequence:

• Employee ID, which can either be
• Generated automatically by the system, or
• Entered manually by the user
• Name
• Address
• Contact information
• Next of kin
• Grade
• Designation
• Salary Details

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Handouts for All BS & MS Levels (Dont download, its not working)

::::::::::::::::::: CLICK & DOWNLOAD ::::::::::::::::::





ACC311 -

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BNK601 – Bank Laws and Practices

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BNK625 - Introduction to Computing

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CS101 - Introduction to Computing

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CS301 - Data Structures

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CS302 - Digital Logic Design

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CS304 - Object Oriented Programming

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CS402 - Theory of Automata

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CS403 - Database Management Systems

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CS408 - Human Computer Interaction

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CS410 -

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CS501 - Advance Computer Architecture

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CS502 - Fundamentals of Algorithms

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CS504 - Software Engineering – I

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CS506 - Web Design and Development

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CS507 – Information System

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CS602 - Computer Graphics

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CS604 - Operating Systems

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CS605 - Software Engineering-II

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CS606 - Compiler Construction

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CS607 - Artificial Intelligence

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CS609 - System Programming

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CS610 – Computer Network

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CS614 – Data Warehousing

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CS615 – Software Project Management

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CS619 – Final Project

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ECO402 - Microeconomics

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ECO403 -

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ENG001 -

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ENG101 - ENGLISH COMPREHENSION

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ENG201 - Business and Technical English Writing

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ENG301 - Business Communication

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FIN611 -

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FIN621 -

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FIN622 - Corporate Finance

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HRM611 -

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HRM624 -

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HRM625 -

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HRM627 -

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MGMT627 –

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MGMT628 – Organization Development

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MGMT630 – Knowledge Management

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MGT101 - Financial Accounting

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MGT111 - Introduction to Public Administration

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MGT211 -

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MGT301 - Principles of Marketing

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MGT401 - Financial Accounting II

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MGT402 - Cost & Management Accounting

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MGT501 - Human Resource Management

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MGT502 - Organizational Behaviour

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MGT520 - Total Quality Management

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MGT604 -

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MGT610 -

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MGT611 -

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MGT613 -

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MKT501 - Marketing Management

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MKT610 -

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MKT621 -

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MKT630 – International Marketing

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MTH001 -

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MTH101 - Calculus And Analytical Geometry

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MTH202 - Discrete Mathematics

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MTH302 -

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MTH603 - Numerical Analysis

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PAK301 - Pakistan Studies

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PSY101 - Introduction to Psychology

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PSY512 -

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PSY513 - ???

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PSY514 -

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SOC101 -

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MBA COURSE SCHEME



Wednesday, May 6, 2009

Why are passwords important??



















Why are passwords important?


We now use the Internet for a wide range of activities, including online banking, online shopping and online research. Increasingly, we’re also using the Internet to socialise. In the last few years there's been a massive growth in the number of social networking sites such as Facebook, MySpace, etc. We share all kinds of personal details as well as music, pictures, and videos.

Unfortunately, the more personal details we make available, the more exposed we are to online identify theft. Identity theft is when a criminal steals confidential personal data that lets them fraudulently obtain goods and services in your name. A cybercriminal could, for example, open a bank account, obtain a credit card or apply for a driving licence or passport. Or they could simply steal money directly from your bank account.

Given that passwords protect such valuable data, they're clearly very important. You should protect all your online accounts with passwords - but you must be careful when choosing them.

Passwords help safeguard you against identity theft. They make it harder for cybercriminals to profile you, access your bank account (or other online accounts) and steal your money.

Choosing a good password is an important part of lowering the risk of becoming a victim of cybercrime. The following guidelines should help you when choosing passwords for your online accounts.

How to choose secure passwords:



Make your passwords memorable, so that you don’t have to write them down or store them in a file on your computer (remember, this file could be stolen by cybercriminals).


Don’t use real words that a hacker or cybercriminal can find in a dictionary.

Use a mixture of uppercase and lowercase letters, numbers and non-alphanumeric characters such as punctuation marks (although the latter are not always allowed).


Don’t recycle passwords, e.g. don’t use 'password1', 'password2', 'password3', etc. for different accounts.

If possible, use a passphrase, rather than a single word.


Don’t use the same password for multiple accounts. If a cybercriminal finds the password to one account, they can use to access other accounts.



How to keep your passwords safe :

Don’t use obvious passwords that can be easily guessed, such as your spouse’s name, your child’s name, pet's name, car registration, postcode etc.


Don’t tell anyone your password. If an organisation contacts you and asks for your password, even by phone, don't give them any of your personal details. Remember, you don’t know who’s at the other end of the telephone line.


If an online store, or any web site, sends you an email confirmation that contains a new password, login again and change your password immediately.


Check that your Internet security software blocks attempts by cybercriminals to intercept or steal passwords.

When choosing passwords:


Make them memorable;



Keep them secret;

Don’t be fooled into disclosing them to seemingly legitimate organisations;


Mix uppercase and lowercase letters, numbers and non-alphanumeric characters;

Don’t use the same password for multiple accounts;


Don’t recycle passwords ('password1', 'password2', etc.).

Best of Luck

VU Help Desk...

Sunday, May 3, 2009

Want update about Assignments on Mobile/Cell #?

Dear Students,

VUsolutions proudly going to start (in few days) a service with name "Updater".

If you are away from your computer (PC) and want to keep in touch with our website anyway, just email us your mobile/cell/Vfon number at "virtual.uni.help.updater@gmail.com". We 100% keep you in-touch with our website (www.VUsolutions.blogspot.com).

Please feel free to comment on this offer, all type of comments will highly be appreciated and responded.

BEST OF LUCK

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Wednesday, April 22, 2009

Download Handouts + Old Papers + Old Assignment's Solutions from VUsolutions

.

-----------------Past Papers----------------

IT430 papers
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Eco-401
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Human Relation HRM-611
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Conflict Management HRM-624
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Research Method (STA-630)
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Business Communication
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Cost and Management Accounting
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Economics
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Financial Management
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Money and Banking
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Organizational Behaviour
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----------------Assignments-------------

CS-507
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E-Commerece
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Eco-401
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Human Relation HRM-611
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Research Method STA-630
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Conflict Management HRM 624
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CS-507
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Research Method
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Strategic Management
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Financial Statement Analysis (Fin-612)
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Conflict Management
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Human Relation
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Marketing Management (Mkt-501)
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E-Commerce(IT-430)
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Production and Operations Management (Mgt-613)
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Economics (Eco-401)
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Tuesday, April 21, 2009

Tips For Better Sleep from VUsolutions

Like millions of other Americans, I often have trouble with insomnia — either I can't fall asleep, or I awake prematurely and am unable to get back to sleep. The following sleep tips, compiled from various sources, may prove helpful to some of my fellow insomniacs.
> Only use your bed for sleeping or having sex, not for reading, doing paperwork, watching TV, snacking, or making phone calls.

> If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 (one of my favorites) to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.

> If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.

> Develop a bedtime routine.

> Keep regular bedtime hours.

> Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).

> Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.

> Avoid naps (or falling asleep in front of boring TV programs, as I do).

> Try to get up at the same time every day rather than sleeping in on weekends.

> Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.

> If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.

> Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).

> And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).

> Use earplugs for extreme quiet.

> If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).

> Avoid stimulating reading or television shows late at night.
If the insomnia stubbornly persists, check with your doctor to make sure some underlying health problem (such as depression, anxiety, hyperthyroidism, heart failure, or chronic obstructive pulmonary disease) isn't keeping you awake. If all is well, you might ask for one of the several types of prescription sleeping pills that can be useful in the short term.

HAVE LOVELY SLEEPS

VU Help Desk..

7 Pointers to Lift a Bad Mood

No one can live a long and healthy life without the will to go on; sometimes mood swings can make us feel that life is too much for us.

A bad mood not only gives you a gloomy outlook, it also lowers your immune function, leading the way to illness. Here are some suggestions to lift your mood, your spirit, and your health.

1. A Laughing Matter
"Laugh Therapy," pioneered by Norman Cousins, has turned out to have real substance. Research has discovered that laughter and joy boost immune functions, especially the production of the natural killer cells that help defend the body from illness and cancer.

Laughter also increases the release of endorphins - compounds that give you a sense of well-being - in your brain. Without a doubt, joyful people liver longer and healthier lives. So read your favorite comics, watch your favorite comedies, and laugh it up!

2. Amino Acid for Restored Mindset
When an imbalance or deficiency is creating a bad mood, the Europeans use supplements of a natural compound found in human cells to regulate mood and restore a healthy mindset. SAMe (S-adenosyl-L-methionine) is produced from methionine, an amino acid that plays a role in the production of uplifting neurotransmitters like serotonin and dopamine.

One study indicated that SAMe worked on patients who had unsuccessful results with conventional antidepressants. To get a boost from SAMe, take a supplement combining it with vitamins B6 and B12.

3. Hands-On Healing
Human touch increases the production of endorphins, growth hormone, and DHEA, all of which lengthen your life span and lower the negative impact of stress. Studies have found that patients who are regularly touched recover faster than those who are not touched. So give someone a hug and feel both of your moods improve.

4. Boost Your "Youth Hormones"
You don't need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing.

5. Take a Bracing Breath
Breathing correctly is important for dispelling the toxins and wastes from your body; in fact, it is estimated that we expel only about 30 percent of toxins in our bodies through the bowels and bladder-the rest is all respiratory. Breathing is also a great way to clear your mind, boost your energy, and improve your mood. Practice deep, slow, rhythmic, breathing daily with mind-body disciplines such as tai chi, yoga, qigong, and meditation.

6. Smell the Joy
Research has shown that smell has a definite impact on our bodies and minds. When you stimulate the olfactory nerves inside your nose, you activate the limbic system of your brain, which is associated with moods and memory. This concept is instrumental to aromatherapy, a natural health tradition that makes use of the healing powers of plants with strong scents.

Aromatherapy recommends treating depression with jasmine, eucalyptus for exhilaration, and grapefruit to increase alertness and joy. Just put a dab of the essential oils from these plants on your temples, back of your neck, or acupressure points. Another option? Boil the herb in water and inhale the steam through your nose.

7. Feel Fine with Flowers
There is a reason that flowers are the traditional get-well gesture. Colorful flowers have a powerful influence on moods; they can uplift a patient's mood and even combat stress. One study found that during a five-minute typing assignment, people sitting next to a flowering bouquet were more relaxed than those who sat near foliage-only plants.

I hope these tips help the good feelings flow! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

VU Help Desk..

10 Health Habits That Will Help You Live to 100

The biggest factor that determines how well you age is not your genes but how well you live. Not convinced? A new study published in the British Medical Journal of 20,000 British folks shows that you can cut your risk of having a stroke in half by doing the following four things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.

While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, who studies the century-plus set at Boston University School of Medicine, believes that assuming you've sidestepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits by following these 10 habits.

1. Don't retire. "Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. "After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.

2. Floss every day. That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. "I really do think people should floss twice a day to get the biggest life expectancy benefits," stresses Perls.

3. Move around. "Exercise is the only real fountain of youth that exists," says Jay Olshansky, a professor of medicine and aging researcher at the University of Illinois at Chicago. "It's like the oil and lube job for your car. You don't have to do it, but your car will definitely run better." Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones. "And the benefits kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight lifting.

4. Eat a fiber-rich cereal for breakfast. Getting a serving of whole-grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.

5. Get at least six hours of shut-eye. Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.

6. Consume whole foods, not supplements. Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those antiaging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about like lycopene or vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.

7. Be less neurotic. It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches." If this inborn trait is hard to overcome, find better ways to manage when you're stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.

8. Live like a Seventh Day Adventist. Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and get plenty of exercise. They're also very focused on family and community.

9. Be a creature of habit. Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. "Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol." This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.

10. Stay connected. Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise the strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognize that you need to see one yourself."

HAVE A NICE N HAPPY LIFE

VU Help Desk..

Monday, April 20, 2009

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