Want to live to be 100? People are living longer, but blowing out 100 candles on a birthday cake is still rare. Today, fewer than TWO out of every 10,000 Americans are 100 years or older. Medical advances continue to increase life expectancies, but to increase your odds of becoming a centenarian, you need to start taking care of your body — now. The changes you make today increase your odds of living to be 100.
Your program to a longer, healthier life has many components, and doesn’t depend on just one or two elements. “Life is like a huge puzzle with an infinite number of pieces,” says Dr. Erika Schwartz, chief medical officer at the Age Management Institute in New York City. “The steps aren’t extreme and shouldn’t be intimidating. No single thing will either make you or break you.
If you take little pieces and tweak them, you can come up with a solution to the whole anti-aging puzzle,” she tells Newsmax Health.
Here are Dr. Schwartz’s top 10 anti-aging tips that will leave you looking and feeling years younger than the age shown on your birth certificate:
1. Control your DNA.”You may not be able to change your DNA, but you can change the way it expresses itself,” says Dr. Schwartz. “Diseases you are susceptible to due to family genetics may not be expressed if you take better care of yourself. Change outcomes by using DNA and genetic information. If you have heart disease in your DNA, start exercising regularly at 20, and stop eating junk food or drinking. It’s in your hands.”
2. Build your brain. “Stay alive and involved,” says Dr. Schwartz. “If you stay home and do nothing but watch TV, you will increase your risk of Alzheimer’s dramatically. People who are participants in society, and who exercise regularly and are involved in activities that keep your mind sharp, don’t get senile. Be one of those people!
“To keep even more fit, eliminating sugar from your diet is a great way to keep your brain healthy. You can also add supplements to help brainpower, including omega-3 fatty acids, vinpocetine, acetyl-L-carnitine, vitamin D and others. They all seem to help, but taking them all might be too much. Stay active and working, and never stop using your brain.”
3. Balance your hormones. “Many of the aging issues both men and women face — weight gain, depression, and insomnia — are related to decreasing hormone levels,” says Dr. Schwartz. “Take bioidentical hormones that are identical to what your body makes at 20. Make sure the doctor is really an expert and not a quack.”
In her own practice, Schwartz assures women that the bioidentical hormones she recommends, such as estrogen, are chemically different from the hormones linked to health problems and pose no risks. “Both men and women can use hormones to stay healthy as they age. When missing hormones are replaced, you turn back the clock and feel great.”
4. Take a break from supplements. Although supplements are an important part of an anti-aging routine, don’t take them every day. “Don’t over-do supplements,” says Dr. Schwartz. “Only use them five days a week, and then give your body a break so it can detox and use them more efficiently. Probiotics are key, and take the basics like vitamins D and C and omega-3 fish oils.”
5. Use coconut oil. “Take a teaspoon of coconut oil before each meal,” says Dr. Schwartz. “It will help you digest food properly, cut your appetite, and help your digestive juices absorb the nutrients in your food.”
6. Move. “Don’t go to the gym,” says Dr. Schwartz. “You don’t need to wear those tacky gym clothes and compete with a 25-year-old. Just move. Wear comfy clothes and walk around the house, the building, the street, the neighborhood, the town…just keep moving. Get up every hour from any type of sedentary non-activity and stretch for five minutes. You will protect your brain from Alzheimer’s and your body from falling apart.”
7. Drink alkaline water. Experts recommend eight 8-ounce glasses of water each day. Water helps hydrate your skin, delivers nutrients to your cells, and flushes toxins from your body. “Sixty percent of our total body weight is made of water,” says Dr. Schwartz. “The water inside our cells participates in a multitude of tasks like manufacturing energy, detoxification, immune boosting, and other life-defining issues for our organs. Outside the cells, water is the main ingredient of blood and lymph that carry and deliver crucial nutrients and oxygen to every cell making up every organ in our body.
“A pH of more than 8.5 decreases inflammation and helps keep internal organs from getting eroded by aging and inflammation,” says Dr. Schwartz. You can contact your state or local health department for a list of labs that can test your water (or contact your local water association for information). Two home treatments — acid neutralizing filters and pumps that inject a neutralizing solution — can reduce the acidity in water.
8. Get enough sleep. “You hear this every day, but somehow people just ignore it,” says Dr. Schwartz. “Sleep is crucial to survival. If you don’t sleep seven to eight hours a night, you don’t give your body time to renew itself, manufacture hormones, and keep you from aging. People who sleep are always the ones who look younger than their chronological age.”
9. Stop eating processed foods. Concentrate on fresh fruits and vegetables, whole grains, low-fat milk, and seafood. Experts recommend five servings of fruits and vegetables every day, and three daily servings of whole grains along with two servings of fish every week. Deeply colored fruits and vegetables are anti-inflammatory and are rich in beneficial compounds, such as antioxidants, which slow aging. “Eliminate alcohol, caffeine, and sugar substitutes,” says Dr. Schwartz. “They kill your liver. You only have one, and without it, you die.”
10. Reconsider stress. “Stress causes an over-production of the stress hormone cortisol, which leads to exhausted adrenal glands, increased body fat, a higher risk of high blood pressure, and other problems,” says Dr. Schwartz. “Dealing with stress is hard, but if you understand that it is the ultimate killer of everyone of us, you may want to reconsider how you deal with it.
“If you can’t do something constructive about the amount of stress in your life, don’t worry about it,” she says. “It’s a waste of time and energy. Being concerned is not the same as worrying or being neurotic. Get rid of the last two, and you will live a healthier, longer life. Dig a moat between you and worry, and keep it at arm’s length.”
Small changes can make a big difference, and you don’t have to wait months to enjoy the improvements: The results can be immediate. “Just drink more water today, or get a good night’s sleep tonight, and look into the mirror tomorrow,” says Dr. Erika Schwartz. You’ll see and feel a difference.”
To learn more about anti-aging, visit Dr. Schwartz’s website at www.drerika.com.
© 2014 NewsmaxHealth. All rights reserved.
5 Secrets to Live Over 100 Years Old (The Science Behind the Longest-Living People on Earth)
This is a guest post by Alexander Heyne of Modern Health Monk.
There are places on earth where, if you don’t make it to 100, it’s almost unusual.
These places have been studied by scientists for decades and have been given a name: blue zones.
As it turns out, blue zones exist only in a few places on earth:
- Sardinia, Italy
- The islands of Okinawa, Japan
- Loma Linda, California
- Nicoya, Costa Rica
- Ikaria, Greece
But there’s one reason why these people have been studied so much by scientists.
Beyond just living to 100 in much higher rates than virtually anywhere else in the world, these people suffer from a fraction of the health issues that most westerners suffer from in their 30s, 40s, 50s and later.
Dementia, heart issues and depression are almost non-existent among these people. What this means it that these people live a fantastic quality of life their entire (long) lives – not just at the end.
That is why this research is so tremendously valuable to most of us.
What’s Wrong In the West?
In the United States, 50% of the people that die every year die from Heart Disease and Cancer – both of which are somewhat preventable.
We know that there are cultures on earth without heart disease.
And we know that there are cultures on earth without cancer or incredibly low rates of cancer.
And we know that both have a very strong diet and lifestyle component. Yet we haven’t quite figured out why so many people are dying.
What’s amazing is that in these blue zone communities (in particular, Ikaria, Greece) cancer rates are a fraction of what they are in the west, heart disease rates are almost HALF of what they are, and dementia doesn’t even exist.
What that means is that not only do these people rarely get many of the diseases you and I would get (and thus live a more enjoyable, pain-free life), they enjoy optimal health throughout their entire lives – almost until the day they die.
By living a certain lifestyle, not only do you improve your health NOW, this ensures you avoid the major killers later in your life.
So rather than just saying “okay, but what if I don’t want to live to 100?” these suggestions will help you live an optimally healthy and happy life now.
So What Are These Similarities?
Researchers ended up drawing conclusions between three of these particular groups: the Sardinians, the Okinawans, and the Loma Linda, California group.
What’s interesting is that their “secrets” are not all tangible things.
I’m going to introduce you to the five similarities among the groups, which aren’t exactly secrets, and then after I’ll show you the individual secrets each of these cultures had. To me, the secrets are what come after these five.
Here’s what they are:
Family is stressed as the most important thing in the lives of these people. It’s a priority to regularly see them, visit them, and interact with people part of their own tribe. Virtually everything in these cultures revolves around social interaction.
#2 No smoking (obvious)
#3 Plant-based diet
The major part of each meal was plants.
Note: this does NOT mean they didn’t eat meat or carbohydrates. It means that (like I’ve recommended in this six pack article), the foundation of each meal is plants, followed by a smaller portion of meat or refined carbohydrates.
#4 Constant low level of exercise (maybe not what you’re thinking of).
When we usually think of physical activity these days, we usually think of going to the gym and hitting it hard.
In reality, the people that regularly live to be the oldest aren’t going through extreme workouts – they’re just getting regular physical activity like gardening, hiking, or other labor required for farming. And they’re getting this activity every day.
Regular low or moderate level exercise every day is their exercise.
#5 Social engagement
We see “social ties/family” as 2/5 key characteristics of people who live to 100.
Family and social ties make up an entire 30% of this “secret.” Pretty interesting, right?
But what I wanted was specifics. Having a social life is great, but what was it about the specific characteristics of each culture that was enabling them to live to an old age?
The Specific “Secrets” of Each Culture
I want to quickly go into a bit of detail on each culture just so you can see how intangiblesome aspects of optimal health are. Check out some of the qualities that researchers noted about each culture, that weren’t necessarily as concrete as “diet and exercise.”
The Ikarian Secret
The Ikarians in Greece have 10x the amount of people that reach 100, compared to the United States.
Here are some of the really interesting things, tangible or otherwise, about them:
- They put their family first and have really close family ties – stronger social ties have been linked to lower rates of depression and stress (Source).
- They walk an average of 5 miles a day on uneven terrain (as shepherds).
- They drink red wine – where studies usually show back and forth research on alcohol, red wine is packed with antioxidants – what’s interesting is that the Ikarian (like the Sardinian) variety of red wine has three times the normal levels of most red wine.
Ikarians also have a more relaxed outlook on life and laugh whenever possible. (More on the studies behind the Ikarians here).
The Okinawan Secret
The Okinawans in Japan have a fascinating concept they partly attribute to their long lives, called ikigai – which is a reason for waking up in the morning. It’s almost like a purpose you give to life (or to the day). (Source)
- They partly develop this ikigai by having incredibly strong social ties – friends and family that help provide emotional, physical and even financial support (+1 for friends!) (More on ikigai here).
- Many of the local Okinawans have their own gardens that they play in daily (and obviously get food from, too).
- The Okinawans also follow a mostly plant diet, but what’s interesting is that they also have a personal rule where they only eat until 80% full, called hari hachi bu.
Some Okinawans in their 90s still even have an active sex life. Talk about impressive!
Nicoya, Costa Rican Secret
The Costa Ricans have a very similar rule as the Okinawans – they have something called aplan de vida – a reason to live (source).
- The plan de vida is essentially a purpose or meaning they give to life, which frequently revolves around their social circle or their family. Family is again a huge component of the Nicoya people’s lives.
- The Nicoyans also believe in hard work, they rise with the sun, sleep at least 8 hours a night, and eat their biggest meal in the morning – and their smallest meal at night.
The Million Dollar Question: Is Longevity “All About” Diet and Exercise?
Honestly, we may never be able to synthesize and write a scientific article on “why” these people live long. We know diet, lifestyle, etc. are critical factors but there are probably many other intangible factors associated with their lifestyle of longevity and great health.
I want to draw your attention to a few interesting things: the intangible aspects of these people’s lives.
Having a “reason for living.” Working very hard and being active (not in the gym!), but also having a relaxed mental attitude towards life so they aren’t getting overly stressed.
What’s incredibly interesting about these blue zones is that we typically associate longevity and health with fitness and food. In reality, there is an entire mental, social, spiritual and psychological realm that is equally as important.
What About You?
Are you making sure to take into account the intangible aspects of health? Your “social” health, your mental health, your “happiness” health, your spiritual health?
All these factors play much more into health and longevity than you might think. Eating right and exercise are fantastic tools and critical for health, but so is inner cultivation and the cultivation of friendships.
For more health-and-fitness posts by Alexander, click here.
About the Author: Alexander runs Modern Health Monk, a site that shows people how to reverse health problems caused by 21st century life. Check out his free weight-loss crash course, or recent article on fixingneck and shoulder pain for office workers.