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- Centenarians Walk Their Way Through A Longer Healthy Life
- Okinawan Sweet Potato Boosts Your Anti-Aging Defenses
- Superfood Ingredients
- The Long Lived People Eat Nutrient Dense Foods
- Okinawan Secrets to Longevity Include Practicing Yuimaaru
- “Hari Hachi Bu” Can Help You Live Longer
- Animals Know How to Live A Longer Healthy Life
Tag Archives: longevity
The ancient Greek physician Hippocrates may be well-known for his saying, “Let medicine be thy food, and food be thy medicine,” however he also said, “Walking is man’s BEST medicine.” It does not matter where in the world they live, their altitude, climate, or culture, all centenarians we have interviewed walk as a part of their daily routine.
The long-lived people do not have cars, so for the most part they get around by foot, and can often be seen heading out daily to get their food and supplies, socializing with neighbors or family, or going to their gardens. They walk at least thirty minutes as a daily activity and most walked more than an hour.
While in Symi, Greece, an island known for its robust long-lived people, we interviewed Nicolas, who is “more than 97.” When asking him what he attributed his longevity to I remember him slapping his thighs, declaring they were his mode of transportation and proudly sharing that he had never been in a car, on a motorcycle or a scooter. 110 year old Bernando told us he walks two miles daily in the park near his home in Mesa, AZ.
The benefits of walking have been celebrated for centuries, and have even proven equal to vigorous exercise in many cases. Walking helps to substantially reduce the risk of diabetes, stroke and heart disease, lowers your cholesterol, and blood pressure, and a federal government report called “Stepping Out” notes that walking also reduces the risk of developing age related degenerative diseases such as osteoporosis, colon and breast cancer, and helps to maintain normal weight, healthy bones, muscles and joints.
What may contribute most to the anti-aging benefits of walking is the increased production of human growth hormones that counteract the effects of aging. An increase in the natural production of the “youth hormone” means increased muscle mass and strength, decreased fat deposits, more mental alertness, better sexual enjoyment, and elevated moods. Walking strengthens reflexes making the long-lived less prone to debilitating accidents like falling and it increases the production of endorphins which reduce feelings of depression and anxiety, while promoting a sense of well-being, explaining in part why the long-lived people are so happy.
Even in our hectic daily lives, we can find ways to get in a little walking every day by walking 15 minutes in the morning before work, getting off the bus one stop early, taking 15 minutes of your lunch break to walk around the block. Choosing the stairs over the elevator, and when you need to go to the bathroom at work, walk up the stairs to the floor above you and use that bathroom instead.
When you are traveling, walk laps in the airport, skip the moving escalators and walkways, instead opting for the stairs or the long hallway before and after flights. Use the stairs in your hotel and walk to your meetings instead of taking a cab. In the cold, walk in a shopping mall or museum, or perhaps combine your daily walking with an activity like volunteering as a guide.
Take a walk this morning for some fresh air and a clear mind before you head out to face your day and again tonight, after dinner, to unwind and relax after a full day, and begin “Walking your way to A Longer Healthy Life.”
In order to live a longer healthy life, the long lived people consume nutrient dense diets, consisting of foods that their bodies are able to absorb and utilize the most nutrients from. Dr. Joel Furhman in his book Eat for Health created the Aggregate Nutrient Density Index (ANDI) which is a score assigned to whole foods that contain the highest nutrients per calorie.
The ANDI Score goes from 1 to 1000 with 1 being a soda pop. The top ten foods that our bodies will get the most nutrients from per calorie are Kale, Collard Greens, Watercress, Bok Choy, Spinach, Broccoli, Cabbage, Brussel Sprouts, Swiss Chard, Arugula, Mustard Greens, and Parsley.
Unfortunately, those are the foods that Americans, and Western Culture in general consume the least of … yet by no small coincidence, they are the very foods we see the long lived people consuming again and again in our travels to the longevity villages.
So, what can you do? Start adding greens in your morning fruit smoothie, if you only add in a small amount to begin with you will not taste the greens and within a week you will find yourself craving more greens, reaching for more salads over processed foods and noticing a change in how you look, how you feel, and you will find the extra weight melting off your frame. Watch for our favorite longevity recipes, including green smoothies beginning next week.
Beginning now, ask to substitute greens as a side with your dinner or lunch at a restaurant instead of fries or coleslaw. At a buffet, fill your plate with dark leafy greens and top with raw fruits and vegetables, tofu, beans or rice. Skip the processed foods and foods smothered in sauces.
By making this small change in your daily diet, looking for the low calorie, nutrient dense whole plant foods to fill your plate instead, you will be headed down the path to longevity like the long lived people … remember “By birthright we are all entitled to live A Longer Healthy Life!”
Diane Haworth and Michael Varbaek, Longevity Researchers www.ALongerHealthyLife.com
Michael and I are in Okinawa Japan this month studying the lifestyle and habits of the long-lived people here. Today we are in the village of Ogimi where there are more people living to be over a hundred than anywhere else in the world. The warm and smiling faces of the people here invite us to learn their ways and are open to sharing what has been passed down for many generations, including the practice of Yuimaaru which translates roughly to “warm-hearted and friendly cooperative effort.”
You may see Yuimaaru when a neighbor needs help with repairing his roof, harvesting his crop, or celebrating a special occasion. Many people from the village will come together to help in the effort, “many hands make light work,” but perhaps key to their longevity is it provides a chance for social interaction spending time with others and for friendships to blossom.
Yuimaaru is also apparent when large groups of the long-lived women in Ogimi get together to simply cheer on school children from the village in sporting activities. They are often not related to any of the children in the event, but will come out to support and mentor and spend time with the children of the village.
It is the very act of being a part of something greater than yourself, a mutual aid and reciprocity that gives comfort, joy and peace of mind as we age, especially to those who are living alone. By practicing Yuimaaru, the long-lived Okinawan never feel isolated or alone. This in turn gives them yet another reason to get up every day and celebrate their journey in life.
We can practice Yuimaaru in our daily lives by volunteering our time, helping others in need in a group or club effort, joining a non-profit organization in our own community or in our church. Begin today implementing the habit of Yuimaaru in your daily life, and you will not only add years to your life, you will live A Longer Healthy Life.
Diane Haworth and Michael Varbaek, Longevity Researchers www.ALongerHealthyLife.com
By eating until you are 80% full you just may outlive your peers, and as an added bonus, you will likely feel more energetic, and delay the signs of aging like wrinkles, hair loss and mental decline. You may also significantly lower your risk of heart disease, diabetes, high blood pressure, arthritis, and cancer.
The first studies done at Cornell University in the 1930’s showed a link between eating fewer calories and longevity and today more than 2000 studies have been conducted that consistently show the same. As a rule, a 30 percent reduction in caloric intake corresponded to at least a 30 percent increase in life span in these animal studies. In Okinawa, Japan, residents of the island boast over three times the number of centenarians as their counterparts on the Japanese mainland. This population of long-lived robust Japanese support the theory that restricting caloric intake will also slow the aging process in humans.
The Okinawans consume about 30 percent fewer calories than other Japanese and they not only live longer, they have significantly lower rates of chronic disease such as cancer, heart disease, diabetes, high blood pressure, arthritis, and in addition lower rates of cognitive decline compared with other Japanese. So what can you do? Do as the Okinawans do in the cultural calorie counting habit of Hari Hachi Bu, the practice of stopping eating when you are 80 percent full. This strategy works as a good way to lose extra weight and maintain a healthy base weight as it takes the stomachs stretch receptors about 20 minutes to tell the body how full it really is, and about 20 minutes after eating you will feel full.
Eat a whole food diet that is plant-based. Chose to eat more nutritionally dense calories in the form of fresh organic fruit, vegetables, dark leafy greens, sprouted nuts, seeds, grains and fermented foods. The rewards of making this simple change are immense, including renewed feeling of vitality, the slowing of the aging process, and the postponement or prevention of chronic disease.