Profile of a long life
> There is a need for a change in mindset and lifestyle if we want to prolong our life and stay healthy to a ripe old age
THE Galapagos giant turtles are known to live up to 190 years, but our life expectancy only
matches that of the carp fish which lives for 75 years.
Based on published studies, centenarians have low mental impairment and more lean body mass. They eat lightly, get up early, but have 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 meat and have virtually no deep-fried, barbecued, grilled or microwaved food.
They work on one task or project at a time and rarely impose deadlines on themselves nor do they compete with others for wealth and fame. They have a strong sense of humour and laugh easily.
Hippocrates, father of western medicine, said around 450BC that "it’s the wise man who knows that health is his greatest asset".
> PHYSICAL ACTIVITY
Men who are physically unfit double their risk of dying prematurely compared to those who are fit (Brill et al, 1992). Regular exercise or physical activities prevent or slow down the development of osteoporosis.
Aerobic exercise improves insulin resistance and lowers risk of developing diabetes type II, which accelerates ageing.
The good news is that moderate physical activity has been shown to be as good as vigorous activities (Wannamethee et al, 1998).
> CALORIE RESTRICTION
Our rate of ageing is strongly linked to our dietary and lifestyle habits. The more calories we consume, the faster we tend to age. High blood sugar depresses the immune system in addition to producing free radicals.
The principle of longevity involves consuming less calories than the body is accustomed to getting. Foods with empty calories such as refined starch and sugar-laden beverages/snacks should be replaced with nutritious food.
Calorie restriction activates our longevity gene SIR2. It naturally lowers both systemic inflammation and body fat, which is strongly linked to heart disease, diabetes, and hypertension.
Diabetics who restrict calorie intake can see some reversal of conditions since it lowers their blood sugar and insulin needs.
> OXIDATION
Each cell in our body is being attacked daily by at least 10,000 age-accelerating free radicals. The Free Radical Theory of ageing popularises antioxidant supplements.
Free radicals can come from our diets, toxic environment, mental stress, excessive physical activities, X-ray, CT scan, sunlight, heavy metals, drugs and toxins already in our bodies. Different free radicals are neutralised in our bodies by different antioxidants.
> GLYCATION
Our body converts all carbohydrates into glucose before it can be used or stored. While 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 them malfunctioning. Glycation-linked ageing disorders include diabetes, heart disease, Alzheimer’s disease and cataract formation.
> EMOTIONAL & SOCIAL ISSUES
People who enjoy higher levels of social ties have longer lifespans and lower rates of serious illness than do those who have lower levels of social support (House et al, 1982).
Women with few social networks suffer a mortality rate nearly double those having wider social ties. Being wealthy and isolated can shorten one’s lifespan, too.
A recent Finnish study showed that men with fewer social connections had 150% increased risk of death from heart attack and from all other causes than those who enjoyed more social networks (Kaplan et al, 1988).
> ATTITUDES
Hostility is an attitudinal disorder where anger is provoked by the way(s) in which a person views his/her environment. Many studies have confirmed hostility as a predictor of heart disease and the cause of early death.
Hostile people view others with mistrust, jealousy, and cynicism. It’s not about asserting one’s rights or defending one’s status quo but having poor attitudes can significantly shorten one’s life.
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 (Koskenvuo et al, 1998).
> SOCIO - ECONOMIC POSITION (SEP)
Generally, people with higher SEP – education, income, job position and self-esteem – tend to live longer (Davey-Smith et al, 1992). Their SEP health implications are independent of other risk factors.
Centenarians living in urban areas tend to belong to a higher SEP.
For those already suffering from chronic health disorders such as heart disease, SEP is a predictor of their survival rates.
> SELF-WORTH
Health is really the personal responsibility of each adult. The amount of time and expense invested on rebuilding health depends on one’s perceived self-worth.
Views expressed are those of the author, who’s president of the Federation of Complementary & Natural Medical Associations, and not necessarily those of the professional bodies and government committees of which he’s a member. Dato’ Steve Yap can be contacted at: dsy@dsywellness.com
Updated: 10:57AM Mon, 19 Jul 2010
> There is a need for a change in mindset and lifestyle if we want to prolong our life and stay healthy to a ripe old age
 |
matches that of the carp fish which lives for 75 years.
Based on published studies, centenarians have low mental impairment and more lean body mass. They eat lightly, get up early, but have 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 meat and have virtually no deep-fried, barbecued, grilled or microwaved food.
They work on one task or project at a time and rarely impose deadlines on themselves nor do they compete with others for wealth and fame. They have a strong sense of humour and laugh easily.
Hippocrates, father of western medicine, said around 450BC that "it’s the wise man who knows that health is his greatest asset".
> PHYSICAL ACTIVITY
Men who are physically unfit double their risk of dying prematurely compared to those who are fit (Brill et al, 1992). Regular exercise or physical activities prevent or slow down the development of osteoporosis.
Aerobic exercise improves insulin resistance and lowers risk of developing diabetes type II, which accelerates ageing.
The good news is that moderate physical activity has been shown to be as good as vigorous activities (Wannamethee et al, 1998).
> CALORIE RESTRICTION
Our rate of ageing is strongly linked to our dietary and lifestyle habits. The more calories we consume, the faster we tend to age. High blood sugar depresses the immune system in addition to producing free radicals.
The principle of longevity involves consuming less calories than the body is accustomed to getting. Foods with empty calories such as refined starch and sugar-laden beverages/snacks should be replaced with nutritious food.
Calorie restriction activates our longevity gene SIR2. It naturally lowers both systemic inflammation and body fat, which is strongly linked to heart disease, diabetes, and hypertension.
Diabetics who restrict calorie intake can see some reversal of conditions since it lowers their blood sugar and insulin needs.
> OXIDATION
Each cell in our body is being attacked daily by at least 10,000 age-accelerating free radicals. The Free Radical Theory of ageing popularises antioxidant supplements.
Free radicals can come from our diets, toxic environment, mental stress, excessive physical activities, X-ray, CT scan, sunlight, heavy metals, drugs and toxins already in our bodies. Different free radicals are neutralised in our bodies by different antioxidants.
> GLYCATION
Our body converts all carbohydrates into glucose before it can be used or stored. While 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 them malfunctioning. Glycation-linked ageing disorders include diabetes, heart disease, Alzheimer’s disease and cataract formation.
> EMOTIONAL & SOCIAL ISSUES
People who enjoy higher levels of social ties have longer lifespans and lower rates of serious illness than do those who have lower levels of social support (House et al, 1982).
Women with few social networks suffer a mortality rate nearly double those having wider social ties. Being wealthy and isolated can shorten one’s lifespan, too.
A recent Finnish study showed that men with fewer social connections had 150% increased risk of death from heart attack and from all other causes than those who enjoyed more social networks (Kaplan et al, 1988).
> ATTITUDES
Hostility is an attitudinal disorder where anger is provoked by the way(s) in which a person views his/her environment. Many studies have confirmed hostility as a predictor of heart disease and the cause of early death.
Hostile people view others with mistrust, jealousy, and cynicism. It’s not about asserting one’s rights or defending one’s status quo but having poor attitudes can significantly shorten one’s life.
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 (Koskenvuo et al, 1998).
> SOCIO - ECONOMIC POSITION (SEP)
Generally, people with higher SEP – education, income, job position and self-esteem – tend to live longer (Davey-Smith et al, 1992). Their SEP health implications are independent of other risk factors.
Centenarians living in urban areas tend to belong to a higher SEP.
For those already suffering from chronic health disorders such as heart disease, SEP is a predictor of their survival rates.
> SELF-WORTH
Health is really the personal responsibility of each adult. The amount of time and expense invested on rebuilding health depends on one’s perceived self-worth.
Views expressed are those of the author, who’s president of the Federation of Complementary & Natural Medical Associations, and not necessarily those of the professional bodies and government committees of which he’s a member. Dato’ Steve Yap can be contacted at: dsy@dsywellness.com
Updated: 10:57AM Mon, 19 Jul 2010
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