Want to Live to 100

Want to Live to 100?

Do what the Centenarians Do

The Okinawans (in Japan) are well renowned for living the longest of all population groups. A 25 year longitudinal study by Drs Bradley Willcox, Craig Willcox, and Suzuki, in their book The Okinawa Way, tells us their characteristics:

Population with longest life expectancy in the world (average age 81.2). America is ranked number 18 (average age 76.8)

5 times less coronary heart disease, 40% less cancer, 20% more strokes. Death from all causes is 35% less than North Americans. Average body mass index 18-22 (lean is under 23).

Cancer mortality is 97 per 100,000 (40% less than North Americans).

Their risk of cardiovascular disease is 80% lower than that North Americans. They have one of the lowest homocysteine (under 8 umol/l) and cholesterol level in the world (under 180 mg/dl)

Males have 30% more hormones such as DHEA and testosterone at age 70 than North Americans do at the same age.

Free radical damage as measured by plasma lipid peroxide (a free radical by-product) at age 100 is half as much as that of a 70 year old in normal population.

Calorie intake is 10-20% lower than the rest of Japan, who consume about 20% less than North Americans. Okinawans there eat 30-40% less than Westerners.

They follow a East-West Fusion type diet.

Flvaonoid intake approximates 100 mg/day (8 times more than North Americans).

Eat an average of 7 servings of fruits and vegetables a day, 7 servings of grains a day two servings of flavonoids-rich soy products a day; omega-3 rich fish 2-3 times a week; and minimal diary products and meat. Fat intake is limited to 30% of die; salt intake is less than 6 grams per day (3 teaspoons). Key foods: Turmeric, bitter melon, hechima, huchiba, sweet potato, jasmine tea, seaweed, garlic, ginger, onions, and tomato.

Follows a consistent moderate exercise program with heavy emphasis on martial arts.

Have a strong social network.

Follows a consistent meditation and stress relief program.

Summary:

The Okinawan lifestyle is as close to the anti-aging lifestyle one can find being followed today by a large population group.

To further improve and add years to their already long life expectancy based on current anti-aging research, the following should be considered:

a. Attention to Strength Training as part of the exercise program.

b. Nutritional Supplementation to fortify their cellular function

c. Hormone replacement when necessary. They are dependent on the natural way of hormone enhancement through diet (such as soy).

d. Eat more legumes and eggs as source of protein as compare to red meat and follow the anti-aging food pyramid.