How to live to 100

[Guest guest]

How to live to 100

Could we all be living to the age of 100 with the right food and

lifestyle? Around the world there are communities where people live

for up to 120 years. Here, we reveal the five longevity " hot spots, "

their health secrets, and what you can learn from them.

JAPAN

The Okinawa Archipelago, a group of 161 coral islands in the East

China Sea, is home to the Earth's longest-living people. They have

the lowest levels of heart disease and strokes in the world.

There is 40 percent less cancer in Okinawa than in the West, and when

Okinawans do get cancer they are twice as likely to survive.

There are 34 centenarians per 100,000 - compared with five per

100,000 in the UK.

Diet:

The traditional Okinawan diet is based on sweet potatoes, leafy

greens and whole grains, and is supplemented with fish, rice, pork,

and soya products, all foods rich in anticancer and antiaging

antioxidants which fight the free radical cells that cause cancer. A

100-year-old Okinawan has half the number of aging free radicals of a

western 70-year-old.

Okinawans eat around 1,500 calories a day, half that of the average

North American. They eat what they need and no more, a proven method

of extending human lifespan. They eat around six servings a day of

vegetables and one of fruit.

They also eat vegetable peel, which is full of extra flavor and

antioxidants.

Sweet potatoes: rich in anticancer antioxidant beta-carotene,

calcium, magnesium, potassium, folic acid, vitamins C and E, and

lycopene.

Goya: this bitter marrowlike vegetable, a mainstay of the diet, is

said to be an aphrodisiac for men and has high levels of vitamin C.

Western alternative: zucchini, marrow, or squash.

Seaweed: contains antioxidants, protein, calcium, magnesium, zinc,

and iodine.

Freshly caught fish: eaten two or three times a week, it's a good

source of omega 3 essential fatty acids.

Soy: eaten by Okinawans regularly, it protects against cancers and

lowers levels of 'bad' cholesterol. People who eat soy regularly also

have fewer hormone-related problems such as polycystic ovaries.

Whole grains and noodles: constitute a third of the diet. Noodles

made from buckwheat contain anticancer vitamin B17.

Meat: they love pork but eat meat with the fat trimmed off and

usually boiled.

Salt: used sparingly so they do not suffer from illnesses associated

with high salt intake such as high blood pressure. They also have

lower rates of stomach cancer, which is linked to the helicobacter

Pylori virus encouraged by salt.

Green tea: drunk three times a day scented with jasmine flowers, it

has more antioxidants than any other food or drink, as well as

catechins, thought to stop cancer cells reproducing. Green tea also

protects against cancers or the esophagus, colon, breast, lung,

stomach, and skin.

Lifestyle:

Most Okinawan islanders are fishermen or farmers and work outdoors

even into their 80s, taking regular aerobic exercise, including

martial arts and traditional dance, as well as gardening and walking.

They also meditate regularly, which, studies suggest, can slow the

aging process.

GREECE

On the Greek island of Symi, situated off the Turkish coast about an

hour by sea from , inhabitants regularly live to their 90s. The

most important ingredient in the long and healthy lives of the

Symiots is their diet.

Diet:

Symiots enjoy olive oil, fish, tomato sauces, vegetables, salads, and

little meat. Raw or lightly cooked vegetables form the bulk of the

meals and there are plenty of the right types of fat, low amounts of

saturated fat and an absence of refined or processed foods.

Extra virgin olive oil: consumed with everything - breads, salads,

vegetables - and carries vitamin E and A around the body. It raises

levels of " good " cholesterol and aids digestion.

Fruit and vegetables: artichokes, green beans, stuffed vine leaves,

potatoes, and Greek salads are a key part of the diet.

Most Symiots eat double the recommended five portions of fruit and

vegetables.

Artichokes: an excellent tonic for digestion and liver function which

lower cholesterol.

Tomatoes: researchers believe the tomato is central to good health.

They are a source of lycopene, a powerful antioxidant that gives

tomatoes their red color. It can lower prostate cancer by a third, is

thought to protect against heart disease and it prevents cholesterol

from forming and damaging arteries.

Garlic: eaten with everything and contains at least 12 different

antioxidants, including selenium and zinc. It lowers blood pressure

and improves circulation and is antibiotic, antiviral and good for

mental health.

It has also been found to cut the risk of colorectal and stomach

cancer by half.

Capers: used in salads and in rabbit and fish dishes. They are

thought to ease stomach ailments and other conditions.

Sage tea: drunk in preference to coffee and thought to help cure

colds and bronchitis and settle the stomach.

Homemade whole wheat bread: eaten with every meal. Made with whole

wheat and sesame seeds which contain fiber, B vitamins, iron,

magnesium, zinc, and vitamin E.

Organic feta cheese and yogurt: feta is made from ewe's or goat's

milk, which is easier on digestion. Live yogurt is free of sugar,

thickeners, and additives and contains cultures that protect our guts

from pathogens (causes of disease).

Wine: drunk with most meals and credited for the low rates of heart

attacks.

A study in France of 34,000 middle-aged men found the death rate from

all causes, including heart disease and cancer, was reduced by up to

a third in moderate wine drinkers. Wine might also protect against

cancer.

Lifestyle:

Symiots are very active. Islanders enjoy low stress and happy

families, and some experts believe that Mediterranean men's ability

to express their feelings may lower stress and help to make the heart

healthy.

PAKISTAN

Hunza, a valley on the old Silk Route in northeast Pakistan, is home

to about 20,000 people and said to be the inspiration of the original

Shangri-La. Hunzukuts of all ages apparently thought nothing of

walking to the nearest town around 60 miles away.

Doctors found that cancer rates were zero, serious illnesses

virtually unknown, and digestive disorders such as ulcers,

appendicitis, and colitis did not exist.

Diet:

Described as the " happy land of just enough, " Hunza inhabitants eat

around 1,900 calories a day, including 50g protein, 36g fat (mainly

essential fats of vegetable origin) and 354g carbohydrates. Nothing

is eaten between rising and doing two or three hours' work in the

fields, giving the digestive system a good chance to wake up. They

use organic compost, with every scrap of organic plant and animal

waste collected and used.

Apricots: a typical Hunzukut might eat 50 or 100 in a day, and

apricot-eating competitions are frequently held.

Fresh apricots are a rich source of copper, iron, potassium, fiber,

and beta carotene. Apricot kernels are a good source of vitamin B17,

an effective anticancer agent.

Fruits and nuts: families have mulberry, cherry, apples, peach, and

pear trees. Walnuts, a source of omega 3 essential fatty acids, are

also eaten.

Vegetables: spinach is the most commonly used green leafy vegetable,

usually eaten with potatoes or chapattis.

Hunza spinach is rich in fiber, protein, vitamins, and minerals such

as magnesium, calcium, and iron, as well as being full of flavor.

Potatoes are another staple.

Root vegetables: onions, sweet potatoes, yams, radishes, and red-

colored carrots full of beta-carotene are used in vegetable curries

and stored in cellars over the winter. Juice from cooking vegetables,

which is seeped in minerals, is drunk regularly.

Chapattis: found everywhere in Hunza, made from ground whole wheat

flour which keeps the germ and husk. Chapattis are an excellent

source of fiber, minerals, and B vitamins. Because they are cooked

for only a few minutes, the nutrients are preserved.

Beans and pulses: the Hunzukuts eat around 50g protein daily, mainly

from pulses. They are high in B vitamins, protein, and fiber and are

filling without being fattening. The inhabitants also enjoy sprouted

beans in salads, which have double or triple the content of certain

vitamins and minerals and are a source of vitamin B17.

Glacier water: the Hunzukuts drink up to ten or 15 glasses of water a

day to keep their system cleansed and hydrated.

Lifestyle:

Plenty of aerobic exercise. Their traditional sport is polo and they

love to dance.

CHINA

Bama, in semitropical southwest China, is cut off by mountains on all

sides.

There are no cars, industry, or fast food. There is a low incidence

of heart disease and cancer combined with robust immune systems.

Diet:

Low in calories, fat, animal protein, and salt; high in fiber,

complex carbohydrates, vegetable proteins, and antioxidants.

Sweet potatoes and pumpkins: packed with anticancer beta carotene.

Tomatoes and peppers: full of beta carotene and vitamin C.

Tomatoes contain the cancer-fighting antioxidant lycopene.

Amaranth: a green leafy vegetable with twice as much calcium as milk.

Also high in potassium, folic acid, iron, and vitamins A, C, and E.

Its seeds, which have a nutty flavor, are available in health food

stores here.

Hemp: seeds contain a good balance of the essential fatty acids,

omega 6, and omega 3 needed by every cell.

Corn: a staple crop in Bama, it is high in antioxidants and ferulic

acid, a phytochemical thought to have anticancer properties. The

soluble fiber in corn helps stall the aging process by regulating

blood sugar levels and lowering cholesterol.

Brown rice: a rich source of fiber and magnesium, iron, and B

vitamins. It wards off colon cancer by getting the bowels moving, and

protects from heart disease by lowering cholesterol levels. It is

also thought to promote sexual and mental vigor.

Herbs: ginseng and astragalus are both popular herbs available in

health food stores here. Ginseng is a good tonic for weakness and

fatigue and has anti-inflammatory properties, making it a good

treatment for conditions such as rheumatoid arthritis.

Astragalus increases metabolism, combats fatigue, and is excellent

for the immune system.

Lifestyle:

Plenty of aerobic activity. Children climb the mountains to get to

school, and adults climb up and down to tend their crops. The men

also enjoy hunting and archery, even into their 80s. The locals enjoy

singing and hold regular contests, which help to keep brains alert,

relieve stress, and boost the immune system.

ITALY

Campodimele is a hilltop village between Rome and Naples and known as

Europe's " village of eternal youth. "

It is rare for Campodimelani to die before 85. At the last count in

1995 there were 52 people over 90 in a population of 840. Studies

indicate that it is down to fresh mountain air, plenty of outdoor

exercise, low stress, and large amounts of fresh vegetables.

Diet:

Women consume an average 2,200 calories daily and men 2,650, eating

in a relaxed setting, sitting down together for dinner and lingering

over their food.

Fruit and vegetables: villagers are wary of produce from elsewhere in

case it contain chemicals. Because food is collected in season

nearby, the vitamins do not have a chance to disappear by the time

they are eaten. Some Campodimelani also drink the water the

vegetables are cooked in, believing that it purifies the blood.

Almonds: grown around the village and eaten straight from the shell,

they are another useful source of vegetable protein, full of

essential fats and vitamin E.

Fish: anchovies and sardines caught on the coast about 13 miles away

are eaten twice a week, an excellent source of omega 3 essential

fatty acids

Lean meat: comes from roaming animals, and organic free-range pork is

made into sausages or ham. Because meat consumption is low and the

meat itself is not fatty, heart disease and cancer are almost non-

existent.

Cheese and milk: sheep's milk cheese is easier to digest than cow's

milk. It's free of pesticides and artificial hormones.

Wine: vines grow on trellises outside every house and each household

makes around 400 liters of wine a year. Wine contains antioxidants.

Malt drinks: villagers enjoy a drink made with barley and milk, full

of B vitamins.

Lifestyle:

Villagers have a relaxed outlook and enjoy a two-hour siesta each

afternoon.

They traditionally go to bed soon after dusk and rise at dawn.

Everyone lives near friends and relatives and socializes daily.

[PR Newswire via NewsEdge Corporation]

[Guest guest]

Thanks!

While we are on the topic...Vegan or not, some other interesting

recommendations The book is a decent read if anyone is interested. ..

I added a few comments in Parenthesis..

" Plant Based Nutrition and Health " by Walsh PhD

(2003) pub. The Vegan Society ISBN 0-907337-26-0 (paperback)

Walsh is an expert on using mathematical models to predict how

biological and chemical systems respond to changes. He's also a trustee

of the UK Vegan Society (www.vegansociety.com) and the science

coordinator for the International Vegetarian Union (www.ivu.org).

Summary of recommendations:

1) Walk 20 miles per week (~1 hour per day), or achieve an equivalent

level of activity.

2) Maintain a body mass index between 18.5 and 25. (18-22 is much

healthier)

3) Get frequent, short periods of sunlight exposure for vitamin D.

5) Eat at least two pounds of green leafy vegetables, and a pound of

carrots, each week for a range of nutrients.

6) Eat a pound of bright, varicoloured fruit and vegetables each day.

7) Get at least 3 ug of Vitamin B12 from fortified foods, or 10 ug from

a supplement, each day. (not a concern if eating some animal products)

8) For bone health, keep sodium intake low, and take a calcium

supplement if necessary.

9) Avoid saturated and trans fats.

10) Replace omega-6 oils (e.g. sunflower, soya) with omega-3 and

monounsaturates

11) Eat 1 oz (30g) of mixed nuts per day (particularly almonds, cashews,

hazels/filbers, macadamias), and 10 Brazil nuts per week.

12) Eat a little kelp now and then , unless on thyroid medication.

13) Boost protein intake for the young, old and pregnant by choosing

nuts over oils, wheat over rice, and including legumes.

14) Support iron health by including a source of vitamin C in each meal.

15) Help zinc levels with yeasted breads and well-soaked legumes,

sometimes sprouted.

[Guest guest]

In a message dated 9/14/04 12:15:14 PM Eastern Daylight Time, loganruns73@... writes:

How to live to 100

very interesting, Logan. Have you got a similar type of exposition on the populations that do the worst?

--

Ken

[Guest guest]

Keep pH in line.with baking soda.

http://health.benabraham.com/html/stop_cancer_with_baking_soda_.html

<samjon11@...> wrote: Interesting exerpt from Time

Magazine week of August 24, 2004:

How to Live to 100

quote: " Swedish scientists looked at the only set of

people who share genes but not lifestyle: identical

twins who were separated at birth and reared apart.

If genes were most important, you would expect the

twins to die at about the same age. In fact, they

didn't, and the average difference convinced the

scientists that only about 20% to 30% of how long we

live is genetically determined. The dominant factor

is lifestyle.

" You could have a Mercedes-Benz genes, " says Dr.

Bradley Willcox, of the Pacific Health Research

Institute in Honolulu, " but if you never change the

oil, you are not going to last as long as a Ford

Escort that you take good care of. Those who have

healthier genes and live healthier lives-those guys

really survive for a long time. "

" The disappointing news is that it requires work

and willpower. "

At least that's true for many Americans, whose

fat-and calorie-packed diets and largely exercise-free

lives are a prescription for heart disease and plenty

of other ills. For Okinawans, by contrast, the

tratitional way of life seems tailor-made for living

forever- one day at a time. -Time Magazine-

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