In February 2009, the British Medical Journal published a study of 20,000 people living in the UK. The conclusion reached was that the biggest factor that determines how well you age is not your genes but how you live. By being active for 30 minutes every day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol you can cut your risk of stroke in half! But these are only the most obvious dictums; researchers have discovered that centenarians share traits in how they eat, move about, and deal with stress that the rest of us can copy to improve our own aging process.
Professor Thomas Perls of Harvard Medical School is the founder of the New England Centenarian Study (NECS). This study provides information about the health of some of the nation's oldest people. He has distilled the most interesting results in his book Living to 100 http://www.amazon.com. Perls says that if you've escaped inherited genes for fatal diseases, such as Huntington's, for example, "there's nothing stopping you from living independently well into your 90s." Following are ten of the traits centenarians have in common:
1. STAY IN TOUCH
Keep your social contacts with friends and loved ones active to avoid depression, which can lead to premature death. Depression seems to be particularly prevalent in elderly widows and widowers. Having a daily connection with a close family member or a close friend gives seniors the added benefit of having someone watch their backs. Some psychologists think the primary benefit of exercise is the strong social interactions that come from walking with a buddy or taking a group exercise class.
2. MAINTAIN A ROUTINE
Centenarians tend to live by strict routines, eating the same kind of diet and doing the same kinds of activities their whole lives. Sleeping and waking at the same time each day is a good habit that keeps your body in equilibrium. It is easier for routines to become disrupted, however, as people age. "Your physiology becomes frailer when you get older," says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging. 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, in turn, weakens your immune defenses, which leaves you more susceptible to circulating flu viruses or bacterial infections.
3. GET AT LEAST SIX HOURS OF Z'S A NIGHT
Those who reach the century mark have made sleep a priority. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferruci. "We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours."
4. KEEP ON WORKING
"Evidence shows that in societies where people stop working abruptly, the incidence of obesity and and chronic disease skyrockets abruptly after retirement," says Ferrucci. As an example, in the Chianti region of Italy, which has a high percentage of centenarians, there is a different version of leisure time. "After people retire from their jobs, they spend most of the day working on their little farms, cultivating grapes or vegetables. They're never really inactive." If you're not into gardening, try volunteering as a docent at a local art museum, or teach a class, or take a part-time job.
5. MOVE THAT BOOTY
Study after study shows that exercise improves mood, mental acuity, balance, muscle mass, and bone density. Jay Olshansky, professor of medicine and researcher in the field of aging at the University of Illinois-Chicago says, "Exercise is the only real fountain of youth that exists. "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." Another plus is that the benefits kick in immediately after your first workout. Try a dance class, or join a bicycle or hiking group. There is the fringe bennie of social contact!
6. FLOSS YOUR TEETH DAILY
Whoa! Here's an interesting finding: A 2008 New York University study showed that daily flossing reduced the amount of gum disease-causing bacteria in the mouth. These bacteria are thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. It's an easy thing to do and it might also save your smile!
7. EAT FIBER AT BREAKFAST
According to a recent study conducted by Ferruci and his colleagues, eating a serving of whole grains in the morning appears to help older people maintain stable blood sugar levels throughout the day. "Those who do this have a lower incidence of diabetes, a known accelorator of aging," he says.
8. EAT COLORFUL, WHOLE FOODS
People who have high blood levels of certain nutrients -- selenium, beta carotene, vitamins C and E -- age much better and have a sloer rate of cognitive decline. Unfortunately, there's no evidence that taking pills containing these nutrients provides the same benefit. Plan your menus around colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients. And avoid nutrient-poor white foods such as white breads, flour and sugar.
9. GO WITH THE FLOW
Find healthy ways to deal with stress. "We have a new study that shows that centenarians tend not to internalize things or dwell on their troubles," says Professor Perls. "They are great at rolling with the punches."
10. FOLLOW THE EXAMPLE OF THE SEVENTH-DAY ADVENTISTS
Members of this denomination have a life expectancy of 89 years old, which is about a decade longer than the average American. One of the basic tenets of the belief system is that it's important to cherish the body that's only on loan from God. This means no smoking, alcohol or overindulging in sweets. Members of this religion typically follow a vegetarian diet based on fruits, vegetables, beans, and nuts. They also get plenty of exercise and are very focused on family and community.
So there you have it, my friends. See you at the century-mark reunion!
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Take a look at http://www.everydayhealth.com/blogs/healthy-aging-and-mefor more on growing old with verve and spirit!
I am SPEECHLESS after reading this article! Dear Vonnie, are you planning to open a program of Healthy Living? If you do, please sign me in! These ten golden rules will help and save MILLIONS of lives! It reminds me of the "okinawa diet and life-style," only the current article is more insightful yet practical and can be applied to people across the oceans and mountains!
BRAVO BRAVO VONNIE! YOU ARE OUR HEALTH GURU WHO SURELY KNOWS WHAT SHE IS DOING!!!
Your Big Fan,
Timothy W.
Posted by: Timothy W. | October 31, 2009 at 10:23 AM