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12 STEPS TO MAKE IT TO 100 (or more) YEARS OLD.

Posted Jul 21 2008 10:16am

My life motto is: Every day above the ground is a good day! Yes, I enjoy every single day and every single moment of my life no matter what the present situation is. It is so much to see, to learn or to visit on this Earth that I want to live minimum 120 years with sound mind and vibrant body. But what our biological life is? According to MD.Wallach genetic potential of our lif span are 120-140 years!

I know, someone may say: I do not want to live 140 years. I barely making every day now: my health is down in the drain, my financial situation during this recession time is crying for help, my relationship is sucks and I am under stress all the time… Well, you still my try following these 12 steps that represent characteristics shared by most “oldest old” in the aging studies and it may change your life.

1.      DON’T SMOKE OR STOP SMOKING IF YOU DO.

Smoking is associated with high levels of heart disease, cancer, stroke, lung disease and other life-threatening illnesses. It is also associated with high level of Alzheimer Disease.

2.      DRINK LESS ALCOHOL.

Alcohol appears to be a double-edged sward in the aging process. Moderation is the gold rule in everything: one drink per day may be healthy due to low cholesterol abilities.

3.      KEEP WEIGHT LOW AND STEADY.

Obesity, along with smoking , is the number one killer of Americans since being overweight is a factor in heart disease, stroke, diabetes, and many form of cancer.

4.      EAT LESS CALORIES.

What is the one thing has been found to extend the lifespan of any animal species? Eating less. Average American eats around 3,000 calories per day. Those who eat nearer 2,000 calories per day live much longer – often beyond 100 years. I, personally, EAT in order to LIVE, not LIVE in order to EAT.

5.        EAT FRUITS AND VEGETABLES.

   Many studies, including the Harvard nutrition and aging studies, show that individuals living longest and staying healthiest get their highest number of calories from whole grains, plant fats and oils, fruits, vegetables, nuts, beans and etc (prefer organic source).

6.      TAKE YOUR SUPPLEMENTS.

Unfortunately, many people over age 60 are vitamins and minerals deficient with negative health consequences. As we age, it becomes more and more difficult to get essential vitamins and minerals from diet and supplementation is needed to remain healthy. (See my first post for more info).

7.      SLEEP WELL.

This is the time when the body does major house cleaning, detoxifying wastes that have accumulated during the day and repairing cellular damage.

8.      EXERCISE REGULARLY.

 Good cardiovascular workout: walking briskly for 30 min 3-4 times a week can make a significant difference in lifespan.  Lifting weights are beneficial since they slow age-related loss of muscle mass and bone. Another benefit of regular exercise is its ability to increase detoxification.

9.      CHALLENGE YOUR MIND.

A number of studies have shown that just keeping your mind busy and learning new things markedly reduces the chances of getting Alzheimer’s Disease. Higher brain activity and new learning cause growth and connections among the brain’s cells that resist brain aging.

10.  STAY POSITIVE IN ATTITUDE.

Pessimistic attitudes are associated with high disease rate and shorter lifespan. Even the poorest person in America is richer than a Knight during King Arthur time. Think about it for a moment and start your day with gratitude and great attitude.   

11.  DON’T LET STRESS GET YOU.

The importance of stress management can not be overemphasized. In a large study in England, job-related stress was shown to be SIX times the risk factor for heart disease and cancer than smoking and high cholesterol!  Frame every so-called disaster with these words: “In five years, will this matter?”

12.  STAY FRIENDLY AND SOCIAL.

Positive social relationships and support systems are associated with lower rates of depression and longer life.

 Go cruising, travel around the world, enjoy life and meet other people, learn from your experience and you can easily live 100 years and beyond!

 

References: Harvard Medical School. Living To 100:What’s The Secret? Boston, MA, Harvard heath Publication, 2004; Harvard Medical School. The Very Old: How Different From You and Me? Harvard Health Letter, 2005 Feb; 30(4): 1-2;  Suzman R.M, Willis D.P, Manton K.G. The Oldest Old. London, England. Oxford University press, 1992 

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