Now I know that most people believe in an afterlife but that’s not what this post is about.  This post is about extending the time you’ve got on this Earth as long as possible.

How do you live to be 100 or even older?  The answer is actually more simple that you might imagine.  The good part, no the great part, is that much of what prolongs our lives is completely within our control.

I was fascinated by a video I was watching recently on TED.  TED is a nonprofit that organizes lectures and educational series on a variety of topics including technology, entertainment, and design (where the letters T-E-D come from).

One of the videos was titled ” How to live to be 100+” by Dan Buettner. Mr. Buettner is a National Geographic writer and explorer. He’s been working to identify and study the areas of the world containing the longest-lived peoples, documenting the individual components of their lifestyle and culture that contribute to a long and healthy life. He’s the author of  the book, “Blue Zones” and his website is at www.bluezones.com (a great resource, by the way).

The Blue Zone Project

The Blue Zone Project was sponsored by National Geographic to identify areas of the world where people just seemed to live longer and to try to find out why.  What were these people doing, how were they living, and what was their diet like?  The findings, especially when contrasted with how we currently live, are pretty revealing.

Dan started by stating that one scientific study found that only about “10% of how long we live is determined by our genes.  The other 90% is determined by our lifestyle.”

Think about that for a minute.  That means that YOU AND I have 90% control over how long we live – and not just how LONG we live, but also HOW we live. That in itself should blow you away – not to mention filling you with a sense of empowerment.

Buettner also pointed out that when it comes to health-related information, there’s a lot of confusion about what helps us live longer.  He specifically mentioned to myths that we wanted to debunk right off the bat:

Myth 1:  If you try real hard, you can live to be 100.  False. Only about 1 out of 5000 people in America live to be 100 so your odds of making it are slim – at least here in America.  Biologically, we’re just not designed to live to a long age.  However, there are lifestyles we can lead that can prolong what time we do have.

Myth 2:  There are treatments that can slow or reverse aging.  Very false. Our bodies contain about 35 Trillion cells.  Those cells turn themselves over, or completely regenerate, about once every 8 years.  However every time they do, there’s some damage, some DNA or chromosome sequence that just isn’t copied exactly.  It’s like the days of vinyl record albums when you’d buy a new record and then make a cassette tape copy of the album.  You’d loan the cassette to your friend and they’d make a copy of it for themselves.  Then they’d loan their copy to someone else who would make another copy, and so on.  After doing this several times, the copy gets so bad that it’s basically useless.  The same thing is happening in our own bodies as our cells replicate, repair, and regenerate themselves — and it happens exponentially.  This is why a 65 year old is aging at a rate that’s about 125 faster than a 12 year old.

So Why Try?

So if the odds are against us and if there’s no way to stop or reverse aging, then what’s the point of trying?  Well, the best guess that scientists can give us on life expectancy is that our bodies are designed to last about 90 years on average (a little more for women).  But life expectancy in the US is only 78 years.  So therefore, we’re leaving at least 12 good years on the table.  That’s 12 additional years of healthy, disease-free living that all of us could enjoy with just a few basic changes to our lifestyle. And let me emphasize once again that this is something you and I have complete control over.

Buettner then goes on to identify and describe a few “blue zones” in the world, areas where people routinely live to be 100+ and there is only a fraction of the middle-age diseases that are so common in the US.  These areas include the highlands of Sardinia in Italy, parts of Okinawa, Japan, and members of the Seventh Day Adventists in Loma Linda, CA.  Although these groups are completely different from each other in terms of language and culture, their lifestyles share a lot of commonalities.  The study identified 9 things that they believe are the biggest factors in promoting longevity.

The Factors to a Long Life

These lifestyle factors included the following:

Move Naturally

1. They “move naturally.” Although going to a gym and working out is not part of the culture of the people in these “blue zones,” consistent exercise is built in to their lifestyles.  All of them live active lives that includes lots of physical activity.  Want to live to be 100?  You’re not going to do it sitting on the couch watching TV for most of the day.

Have the Right Outlook

2. They know how to downshift. The people in these groups work hard when it’s time to work, but they know how to relax when it’s time to relax.  They don’t allow stress and worry to carry over into their personal and family time.

3. They have a reason to get up in the morning, a purpose for living. One of the more touching parts of the video is a 102 Japanese woman holding her 1 year old great, great, great granddaughter.  Two women separated by 101 years.  Each of these cultures in “blue zones” have a strong sense of future and individual purpose.

Eat Wisely

4. Moderate alcohol consumption, mainly wine, is part of all of these cultures. Similarly, all of these cultures have strong social views towards excessive drinking.

5. Their diet is most plant based. None of these cultures is totally vegan but meat is always a side dish, not a main course.

6. They follow some type of 80% rule – a way to stop eating when their stomach is 80% full. This protects them from all of the diseases associated with overeating.

Connect with Others

7. They place loved ones first. They all take care of their children and the children all take care of their parents.  There are no senior or retirement homes.  The elderly are a functioning part of the family unit.

8. They all tend to belong to a faith-based community. This alone has been shown to be worth an additional 4 to 14 years to the average lifespan.  Having a support group to interact with provides numerous benefits.

9. They belong to the right “tribe.” All of the people in these “blue zones” that were 100+ were either born in to, or they purposely surrounded themselves with, the types of people that support a healthy lifestyle.  It’s a plain and simple fact that if your friends are overweight, the chances are that you’re overweight as well.  All of us tend to adopt the values, beliefs, and habits of those we spend the most time with.

Watch it For Yourself

The video is only about 16 minutes long and I think you’ll come away with a new determination to change a couple of things in your life.  The benefits — an average of an additional 12 years — is well worth the effort!

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: health, balanced health, nutrition, fitness, age, elderly, longevity, living longer, seniors, long life, diet, life extension, anti-aging, life expectancy, dan buettner, national geographic, blue zone

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Cancer is second only to heart disease in the number of lives it takes every year and although there are some risk factors you can’t change, like genetics for example, there are quite a few that you can.

Since most cancer deaths can be prevented, it’s critical that you know the initial symptoms of this disease as well as how to reduce your chances of it.

Here’s what you need to know…

Cancer Symptoms

Let’s address some of the things you need to look for first.  The following is a list of symptoms from the American Cancer Society (ACS) that uses the “CAUTION” acronym.  According to the ACS, you might have cancer if you experience any of the following symptoms for a prolonged amount of time:

• C: Change in bowel or bladder habits
• A: A sore that does not heal
• U: Unusual bleeding or discharge
• T: Thickening or lump in the breast or elsewhere
• I: Indigestion or difficulty in swallowing
• O: Obvious change in a wart or mole
• N: Nagging cough or hoarseness

Keep in mind that this is a very simple list and that the vast majority of these symptoms can be caused by nonmalignant disorders so just because you experience some of these symptoms, it doesn’t necessarily mean that you have cancer.  Only your doctor can give you a proper diagnoses.  Also keep in mind that cancers can produce symptoms that are not included on this list, such as unexplained weight loss or fatigue.  However, the list is a useful reminder to routinely stop and pay attention to your body and to report any changes or concerns to your doctor.

What You Can Do to Prevent Cancer

Obviously, the FIRST thing you can do to prevent cancer is to routinely stop and pay attention to what your body may be telling you.  The best time to do this is either the first thing in the morning, or the last thing at night.  Ask yourself how you really feel, then stay quiet for a moment and listen for the answer.  You’ll be amazed at how your intuition will alert you to sore spots, lumps, or thickened patches of skin that otherwise might have gotten lost among the day’s thoughts, plans, and worries.

Second, follow what the Harvard Medical School calls it’s “10 Commandments of Cancer Prevention.”  These are:

1. Avoid all forms of tobacco, including exposure to secondhand smoke.  Yes, for all my redneck friends and colleagues here in Texas, this includes chewing tobacco.

2. Eat properly. Reduce saturated fats and red meat and increase your consumption of fruits, vegetables, and whole grains.  (Eating properly will not only reduce your chance of cancer, it will pretty much reduce your chances of diseases of any kind.  I know that’s a broad statement but there is simply no greater impact on our health than the foods we eat.)

3. Exercise regularly. You just can’t avoid exercise.  It’s part of EVERY plan for improving and maintaining health.

4. Lose the weight and stay lean. See the previous two points for how to accomplish this.  If your weight-loss program does not include proper nutrition and exercise, then something’s wrong.

5. Limit alcohol consumption to 1 to 2 drinks per day. Remember that many of these risk factors have a synergistic effect when combined with others.  One of the worst combinations is drinking too much and smoking.

6. Avoid unnecessary exposure to radiation. This includes UV radiation from direct sunlight (always use sunscreen).  (Note:  Although the Harvard Medical School says not to worry about the radiation from microwaves, power lines, or cell phones, my personal recommendation is to play it safe by maintaining as much distance as is practical.)

7. Avoid exposure to industrial and environmental toxins. These include things like asbestos fibers (can be found in some types of insulation), benzene and aromatic amines (found in some paints and solvents), and polychlorinated biphenyls (PCBs, found in some plastics).

8. Avoid infections that contribute to cancer. These include hepatitis viruses, HIV, and the human papilloma virus that may be transmitted sexually or through contaminated needles.

9. Consider taking low-dose aspirin. Although men may have the most to gain from taking aspirin on a daily basis, women should consider it as well.  Since taking aspirin for prolonged periods can create other problems (like gastric bleeding), make sure to check with your doctor first.

10. Take a Vitamin D supplement. Many experts now recommend 800 to 1,000 IU a day, an amount that’s nearly impossible to get without help. Although many of us get Vitamin D from sunlight, keep in mind item number 6 above.

Take Control of Your Health

Will following all of these “commandments” guarantee that you won’t get cancer?  Of course not.  That’s not the way life works.  However, you chances will go way down.

On the other hand, making these lifestyle changes will give you numerous health benefits in other areas such as in the prevention of heart disease, for example.  All of them add up to a healthy life.

Good health is not something we’re automatically blessed with.  It’s not a gift you get when you’re born.  Like a garden, you have to work at it, you have to build it and once you have it, you have to maintain it.

So take control of your own health.  All of the things that I’ve listed in this article are things that you can do to improve your health.  You have the control here.  Will you use it?  I sincerely hope so.

Hiram
The Balanced Health Guy
Certified Fitness Nutrition Coach (NESTA)

Technorati Tags: American Cancer Society, Cancer Deaths, Cancer Symptoms, Cancers, heart disease, exercise, nutrition, balanced health, control

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I had just posted an article on how to handle stressful situations – like hurricanes, for example – right after Hurricane Gustav brushed by 2 weeks ago.  Now Hurricane Ike looks like it’s going to hit Houston this weekend.

What to do?  What to do? What to do? First, take a deep breath.  (you might also ask yourself why you choose to live in the Gulf Coast – but that’s a different story! <grin>)

Like I said, first take a deep breath.  Understand that you control how you will respond to stressful situations. If you feel that little twinge of panic deep in the pit of your stomach, take a deep breath and regain control.  No matter what happens out in the world, you control how you will react.  You control how you will feel.  You control what you will think.

It’s a proven fact that during any kind of disaster or emergency situation, more people die or get hurt because of panic than do from the actual disaster.  Look at any fire in a crowded theater, for example.  Usually, 3 or 4 people burn to death or die from smoke inhalation but 30 or 40 people get hurt or crushed to death in the wild panic to get out the door.

Most people living in the Houston area are familiar with the concept of “shelter in place.”  This means that many times, during a natural disaster like a hurricane or tornado, you are actually safer staying where you are than getting out in the open on the highway.  Witness the city-wide evacuation for Hurricane Rita three years ago.  Traffic was tied up for a day and a half as everyone panicked and tried to get on the road all at the same time (it took one person I know more than 20 hours to make what is normally a 5 hour trip to Dallas).  More than 20 people died on the highway as a result of the evacuation.  However, no one died as an actual result of the storm (which ended up turning north and bypassing Houston anyway).

What’s my point? It’s this:  during any kind of dangerous situation when fear begins to swell up inside of you and you get the natural inclination to panic, pause for a moment.  Take a deep breath and regain control.  Only then will you be able to make a clear and rational decision on how to best respond. It could make the difference between surviving the situation or making the situation worse.

Keep me in mind as I “hunker down” this weekend and ride out the storm!

Hiram
The Balanced Health Guy

Technorati Tags: hurricane, survival, panic, stress, ike, storm, control

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