Here are some tips for living longer and healthier like the centenarians of today
21 April 2014
Steve Yap
THE life expectancy in Malaysia is about 75 years. But it’s possible to go beyond that as seen by the number of people who have reached the century milestone.
And the reason for their longevity? Based on published studies, centenarians have low mental impairment and possess more lean body mass. They eat lightly and get around seven hours of sleep per night.
They have few or no serious chronic health disorders, and are mostly raised in large families. They consume very little processed food or foods that are deep-fried, barbecued, grilled, or microwaved.
They work on one task at a time and rarely impose strict deadlines on themselves nor do they compete with others for wealth and fame. They have a strong sense of humour and laugh easily.
As Hippocrates, the father of western medicine, said around 450BC, “it’s the wise man who knows that health is his greatest assets”.
With rapid advances in anti-ageing and regenerative medicine, the “super olds” are projected to be the fastest growing age group in the coming decades.
Here’s how to be counted among that number:
► PHYSICAL ACTIVITY
Regular exercise or physical activities prevent or slow down the development of osteoporosis.
For urban folk eating at fast-food chains, aerobic exercise improves insulin resistance and lowers risk of developing the accelerated-ageing diseases such as diabetes.
The good news is that moderate physical activity (about 15 minutes daily) has been shown to be as anti-ageing as vigorous activities.
► CALORIE RESTRICTION
Our rate of ageing is strongly linked to our dietary habits. The more calories we consume, the faster we tend to age. High blood sugar depresses immune system besides generating excessive free radicals which age us.
We need to consume less dietary calories than the body is accustomed to getting. For such a diet to be healthy, it should be nutrient-dense (CRON diet).
Foods with little or no nutrients such as refined starch and sugary beverages/snacks are replaced with foods of lower but highly-nutritious calories.
Calorie restriction (CR) activates our longevity gene SIR2. It naturally lowers both systemic inflammation and body fat, which is strongly linked to heart disease, diabetes, and hypertension.
Diabetic people who strictly follow the CR diet can see some reversal of conditions since it lowers blood sugar and insulin needs. Even arterial plaque has been shown to be 40% lower in a CR followers compared to the those eating standard diets.
The nutrient trans-resveratrol found in cocoa, peanuts, organic dark grape skin, and some herbal tea can mimic the effects of CR.
► OXIDATION
Each day, the cells in our body are being attacked by at least 10,000 age-accelerating free radicals, which can come from our diet, toxic environment, mental stress, radiation, heavy metals, drugs, and toxins already in our bodies.
Various types of free radicals are neutralised in our bodies by different nutrients collectively called antioxidants. To maintain health at the cellular level, the need to consume a wide variety of nutrient-dense foods is evident.
► GLYCATION
Our body converts all carbohydrates to sugar before it can be used. Whereas our brains are powered by glucose, our hearts prefer energy derived from fats.
Glycation happens when sugar molecules attach themselves to proteins causing them to change structures that lead to their tissue/organ malfunctions.
Glycation-linked ageing disorders include diabetes, heart disease, Alzheimer’s disease, cataract formation, and wrinkles.
Nutrients that fight glycation include L-carnosine, alpha lipoic acid, magnesium, and d-ribose.
► EMOTIONAL & SOCIAL TIES
People who enjoy higher levels of social ties have longer life spans and lower rates of serious illness than those who have lower levels of support.
Women with fewer social networks suffer a mortality rate nearly double those with wider social ties. Even worse, men with low social ties die at two or three times the rate of men with strong social connections.
► HOSTILE ATTITUDE
Anger is provoked by the way(s) in which a person views his/her environment.
Even for healthy adults, anger doubles the risk of a cardiac event. For those already having heart disease, anger can lead to a shocking 700% increase in cardiac events such as heart attack and angina.
Numerous studies have confirmed hostility as a predictor of heart disease and the cause of early death. No amount of longevity diet can overcome the detrimental health effects of constantly displaying unwarranted hostility towards others.
► SOCIAL-ECONOMIC POSITION
On average, people with higher educational achievements, income, and job position tend to live longer. The health implications of these are independent of all other risk factors for accelerated ageing.
For those suffering from chronic health disorders such as heart disease, hypertension, diabetes and cancer, their social-economic position may be a predictor of their survival rates.
