Is it possible to stay fit, healthy and full of vitality until you’re 100 years old? It is if you follow these simple diet and lifestyle changes, says Deborah Durbin
Is it possible to stay fit, healthy and full of vitality until you’re 100 years old? It is if you follow these simple diet and lifestyle changes, says Deborah Durbin
The Okinawa Centenarian Study compiled in Okinawa, Japan, and funded by Japan’s ministry of health, involved interviewing more than 600 Okinawan islanders who were aged 100 or over. Said to be the largest study of its kind, it makes for interesting reading. The study showed that the Japanese aged slower than westerners and were 80 per cent less likely to become victims of heart disease. They were also less likely to develop a range of age-related diseases including breast, prostate and colon cancer as well as dementia and over 97 per cent of centenarians claimed to be healthy and happy, living their autumnal years free of any disabilities. So what’s their secret?
Researchers have spent years trying to find the key to ageing well and living to 100 and beyond. They have come up with some interesting patterns among older people. Here are the key points to remember:
Youth booster 1: Stay active
Research into slow ageing has revealed that people in their eighties, nineties and beyond remain as active as ever, with many still working in full and part-time jobs. It is widely believed that if we have a reason to get up in the morning, we have less time to feel sorry for ourselves. You’ve heard of the philosophy; you are what you think you are? If you remain active, and refuse to think that you are limited from doing anything just because of your age, you are more likely to live a lot longer than if you believe age is a restriction. Studies have also shown that people who live to a ripe old age are not only more physically active; they are also more mentally active and up to date with the latest technology, such as emails and the internet. Experts also suggest that learning later in life is a great way to keep your brain active and maintain healthy cognitive functioning.
Youth booster 2: Watch your diet
It’s no surprise that studies into centenarians showed that diet plays a big part in living longer. In the Okinawa Study the centenarians they studied were shown to have very low cholesterol and clean arteries, indicating that their diet was one that was healthy and well balanced. Research suggests that people have a higher chance of living a longer life if they maintain a healthy, regular eating plan. Hardly anyone who lives a long life is obese. The majority of people who have lived to the age of 100 are of average or slim/lean build. Added to this other wellbeing traits common to centenarians were that most never smoked or drank alcohol heavily throughout their lives.
Youth booster 3: Reduce stress
Whilst some stress in our lives is good for us, we all know that too much can trigger all types of illnesses and diseases and this also applies to longevity. L. John Mason, PhD and author of the best selling Guide to Stress Reduction says that as we mature we lose some of our strength and flexibility to cope with stress. People who live a long life have been shown to be able to naturally control their stress levels. They also maintain a positive outlook on life and don’t believe that age limits their ability to do anything. And they laugh – a lot!
According to some studies on age, it was originally thought that the richer you were financially signified a longer life. Whilst this is partly true, it is more to do with the fact that people from deprived backgrounds or with lower incomes often have poorer diets and are lacking in adequate health care and education, which results in illness and higher stress levels. If you are happy and content with life and are a bit laidback you stand a greater chance of living to a healthy old age.
Youth booster 4: Inherit good genes
Recent studies have found that living longer is indeed hereditary and you have a greater chance of living to 100 if one of your parents, grandparents or close relatives has lived to a good old age. However, even if your relatives don’t quite reach the treble figure, for whatever reason, the children of people who live beyond their seventies are highly likely to live a longer and healthier life.
Researchers at the Albert Einstein School of Medicine have discovered that the ageing gene is a gene mutation that appears to lengthen the lives of people. This particular gene mutation can be passed on from one generation to another.
The researchers studied 213 people aged between 95 and 107 and their children and spouses. They discovered that the genetic makeup of the various relatives showed that they all appeared to be immune to most age-related diseases, such as cancers and mental and physical disabilities such as dementia and arthritis and that the mutated gene may be passed on from one generation to the next.
Studies have also shown that children whose parents lived past the age of 70 had a lower risk of having a heart attack or a stroke when they themselves reached old age.
Top tips for a longer life
Eat a well-balanced diet of fresh fruit, veg, nuts and fish, but don’t deprive yourself of anything. The key is everything in moderation.
Exercise both your body and your mind on a daily basis, even it’s just walking up and down the stairs for 10 minutes and doing the daily crossword in the paper.
Avoid getting angry or highly stressed. If you are in a stressful job, learn how to relax by meditating or taking a relaxing yoga class. Always ask yourself, in the grand scheme of things, does this really matter?
Limit your alcohol and tobacco intake to the point where you no longer need vices.
See the glass as half full: being positive and seeing the best in everything reducesstress levels which in turn leads to longevity.
Educate yourself. It doesn’t matter if it’s been a few years since you left school, studies show that if you keep your brain active by learning something new, for your career or just for fun, you will keep those little grey cells in tip top condition.
Sleep well. Some people require more sleep than others. The best way to find out how much sleep you need is to allow yourself to wake up naturally, without the aid of an alarm clock.
Socialise. Studies have shown that by nature we are sociable creatures and by socialising with like-minded folk it subconsciously gives us a purpose to live.
Some other key youth boosters…
Here are some other lifestyle factors that can boost your longevity
Having children younger
If you want to live longer then don’t put off having children. That’s the message from the University of Chicago who compiled a study into old age. The scientists found that children born to women at the age of 25 or younger were more likely to live to 100 than women who had their children later in life. It is thought that the reason for this is because younger women have healthier and younger eggs and are generally at their best health-wise compared to older mothers.
Furthermore, birth order also affects the likelihood that a child will live to 100. Another study into the Birth Order Effect showed that firstborn daughters were three times more likely to get to 100 than their siblings. Firstborn sons are twice as likely.
Geographics
Studies have shown that America, Japan, Canada and Italy are ranked as the top four places for centenarians. In the UK the average life expectancy for a man is currently 78 and a woman who is 82-years-old.
A study by the Harvard School of Public Health showed that where you live does play a role in how long you live. In poverty-ridden countries people often cannot afford good medical care, so if someone gets ill with something that can easily be treated with antibiotics but they are in a country where there is no or very little medical help, they will often die younger.
The stress buster
Stress is a major cause of ageing so try this meditation from MBS expert Paul Cavel to bring about feelings of calm:
Sit comfortably with a straight back and close your eyes. Starting at the crown of your head and slowly working your way down to yourfeet, feel any tense spaces and allow your mind to melt tension like the hot sun melts ice cream. When the tension begins to dissipate, let it sink down your body like water running down a mountainside into the sea.
Slowly open your eyes and transition into your daily activities. Do your best to maintain the sense of deep relaxation you’ve created. Paul Cavel leads seminars and retreats on tai chi, relaxation and meditation throughout Europe. For details go to relaxationmeditation.co.uk
Article by
Deborah Durbin
Article by
Deborah Durbin
By Deborah Durbin
