All four of my grandparents died in the 1980s. When each of them passed away, friends and relatives commented on the long and good lives they lived. These words were not just platitudes uttered to reassure those in mourning. The expectation in our society is to live to the ripe old age of 80, give or take a few years. This is considered a “mature old age.” The truth of the matter is that we in the United States do not really enjoy old age. Our generally unhealthy lifestyle places a huge strain on our bodies and minds, causing them to wear out much sooner than necessary. No, man cannot live forever. But, in certain parts of the world, it is common for life to reach 100 years, and research has found that the secret to what a truly “mature old age” is lies in a large number of lifestyle choices, or habits, that can help maintain the human body far beyond our current expectations. On the island of Okinawa, senior citizens remain active and engaged in life, many until the day they die. There are few old people who languish in nursing homes or linger in the shadow of death for years before dying.
Okinawans have been recorded as the longest-lived people on earth. According to Sally Beare in her excellent book, 50 secrets of the longest living people in the world, thirty-four Okinawans out of 100,000 are over the age of 100, while only 10 out of 100,000 in the United States. Similar statistics can be found on the Greek island of Symi, the Italian village of Campodiemle, Hunza in northeast Pakistan, Wangang in China. How can where you live dictate your chances for a longer life? It’s really simple and it all comes down to lifestyle. Scientists have identified specific lifestyle habits that can result in a longer life. But let’s not get ahead of ourselves.
Aging is part of the life cycle, which is a natural process that incorporates changes throughout the human organism: every cell, molecule, and organ in the body. There are changes that do not affect a person’s health or longevity, such as the aging of hair or the development of wrinkles on the skin. But, there are other changes that occur that have a direct impact on health and longevity. The term senescence is defined as a slow decline in functions related to the aging process. This refers to the impairment of all bodily systems, including vision, hearing, reproductive, consciousness, and muscle. As a person ages, their lung capacity decreases, blood vessels become clogged with fatty deposits causing hardening of the arteries, the digestive process loses its efficiency, making it difficult for everyone to eat their usual variety of foods, and sexual ability decreases. , resulting in a lower sperm count. , enlarged prostate and vaginal dryness in women. There are many theories as to why we must age and why our bodies must age. These include:
1. Theory of Programmed Longevity that says that aging is the result of the sequential turning on and off of certain genes, defining senescence as the moment in which the deficits associated with age manifest themselves.
2. The wear and tear theory says that cells and tissues have vital parts that wear out.
3. The Endocrine Theory says that biological clocks act through hormones to control the rate of aging.
4. Life rate theory says that the higher the basal oxygen metabolism rate of an organism, the shorter the life span.
5. The Immunology Theory says that a programmed decline in immune system functions leads to increased vulnerability to infectious disease and therefore aging and death.
6. The cross-linking theory says that a buildup of cross-linked proteins damages cells and tissues, slowing down bodily processes.
7. The Free Radical Theory says that the accumulated damage caused by oxygen radicals causes cells and eventually organs to stop working.
8. Somatic DNA Damage: Says that genetic mutations occur and accumulate with increasing age, causing cells to deteriorate and malfunction. In particular, damage to mitochondrial DNA could lead to mitochondrial dysfunction.
Source: National Institute of Health, 2004
With all these theories about aging, it is difficult to determine what steps can be taken to extend your life expectancy beyond the average age of the United States and work towards achieving an additional ten, twenty, thirty or even forty years like our counterparts in Okinawa and other parts. of the world where longevity is much more common than in our own country. Beare describes fifty lifestyle habits that are common among areas of the world with the oldest people. The six main habits can start us on the path to a longer and healthier life.
1. Believe it or not, the number one longevity secret seems like simple common sense. But, in the United States, where overeating and obesity are on the rise and common, it is very important to emphasize that we should only eat until we are full. Studies have shown the relationship between the number of calories you consume and colon cancer. One study found that people under the age of 67 who ate an extra 500 calories a day increased their risk of colon cancer by 15% in men and 11% in women.
2. Eat five to seven servings of fresh fruits and vegetables. We constantly hear how important fruits and vegetables are in everyone’s daily diet. Fruits and vegetables contain many important nutritional benefits that help the body fight diseases such as cancer and arteriosclerosis. Fruits and vegetables are rich in antioxidants and other phytochemicals that provide protection at the cellular level. Studies show that eating a diet rich in fruits and vegetables may also reduce the risks of a number of other cancers, including those of the mouth, pharynx, esophagus, stomach, colon, rectum, lung, and bladder.
3. Choose buckwheat, brown rice, and other whole grains. Much of the American diet is filled with carbohydrate-laden flowers and bleached grains, such as white bread and white rice. These products, while not normally considered unhealthy, actually have a detrimental effect on our overall health as they have a high glycemic index which can lead to blood sugar imbalances, diabetes, heart disease and other diseases that they threaten life. The same is not the case with whole grains that provide the body with fiber rich in vitamins and other minerals such as zinc, an antioxidant, and magnesium, essential for a healthy heart. Whole grains include whole wheat, buckwheat, brown rice, corn on the cob, oats, barley, millet, amaranth, hemp, and quinoz. One excellent benefit of fiber is regulation of the digestive system, healthy bowel movements, and elimination of toxicity.
4. The link between eating meat and cancer has been proven through research. Meat is high in saturated fat and can raise hormone levels in the body and lead to cancers such as breast, prostate, and colon. While the average American eats 151 grams of protein from meat a day, people in the countries studied in Beare’s book average just 50 grams a day. While protein is an important part of a healthy diet, it doesn’t have to come from animal meat. Alternatives like fish, soy, dairy, avocado, and certain beans and grains contain the necessary amino acids and protein.
5. Get plenty of aerobic exercise. Exercise has many benefits, including heart health and detoxification. Exercise helps you sweat out toxins and you should try to fit thirty to sixty minute aerobic exercise activity into your routine two to three times a week.
6. Stress is one of the leading causes of death in the United States. Our Type A, do it all lifestyle is contrary to the rhythm our bodies need to thrive. Stress accelerates the aging process and causes disease. Among the countries with the longest life expectancy, Okinawans have very low stress levels. They live life at a relaxed pace known locally as “Okinawan Time” and don’t feel compelled to rush or be on time. People have been known to sing while walking the streets or when working in the fields. Also, Okinawans amid the caring love of their extended family and practice meditation. This, along with your strong spiritual beliefs, reduces stress and the rate of aging.
These six lifestyle items are the top tier of a big iceberg, and if followed, they can improve your chances for a longer life.