10 Healthy Aging Tips From Centenarians
Okinawa has a higher proportion of centenarians than anywhere on the planet – more than four times that of the UK. Not only this, but they remain healthy and active into advanced old age. Compared with people of the same age in the UK, Okinawan elders have an 80 per cent lower risk of heart disease, stroke, breast and prostate cancer, a 50 per cent lower risk of other cancers, including colon, ovarian and lymphoma, a 50 per cent lower rate of hip fracture, and a 30 to 40 per cent lower incidence of dementia.
So what are their secrets?
Secret #1 is maintain a positive, optimistic attitude. Okinawans believe that everything in life works itself out in the long run. With this attitude, there is no need to worry. They intentionally live a calm, peaceful life with little stress. When they work, it is at their own pace, rather than putting pressure on themselves to get things done in a hurry. Experts believe this relaxed way of being is vital for health.
Secret #2 is cultivate strong relationships. Okinawans often meet with friends and family just to chat, laugh or offer support to one another. Endless studies have shown that people are healthier when they have good relationships and an active, positive social life.
Secret #3 is eat a very healthy diet. It is considered especially important that the traditional Okinawa diet is both simple and wholesome. It consists mainly of plant food – whole grains, beans, vegetables, fruit, nuts and seeds – that are high in vitamins, minerals and phytonutrients, and fish that is rich in protein and omega-3 oils. They also eat less food than the average in countries such as the UK and USA and have a cultural tradition called hara hachi bu, which means eat until 80 per cent full. Eating a natural unprocessed diet, low in sugar, saturated fat and salt, greatly reduces their risk of health problems related to overweight and obesity.
Secret # 4 is lead an active life. Most Okinawans are physically active. They walk everywhere, work in their gardens, dance and practice traditional martial arts like tai chi.
Secret # 5 is refrain from bad habits. There are very few older Okinawans who smoke cigarettes or drink alcohol
Relationships, an Active Mind, Humor Make the List in Centenarian Poll
July 29, 2008 -- Staying close to family and friends, keeping your mind active, and having a sense of humor are keys to healthy aging, centenarians say in a new poll.
The poll, conducted by phone, included 100 U.S. centenarians. Here are their top 10 tips for healthy aging -- along with the percentage of how many said the tip is "very important" (they could call more than one tip "very important"):
1_Stay close to your family and friends: 90%
2_Keep your mind active: 89%
3_Laugh and have a sense of humor: 88%
4_Stay in touch with your spirituality: 84%
5_Continue looking forward to each new day: 83%
6_Keep moving and exercising: 82%
7_Maintain a sense of independence: 81%
8_Eat right: 80%
9_Keep up with news and current events: 63%
10_Keep making new friends: 63%
"If I could leave any message, never stop learning. Period," centenarian Maurice Eisman says in the poll report.
"I think the worst thing is stress, and you can avoid a lot of it by the way you manage your life," adds 102-year-old Marianne Crowder of Palo Alto, Calif.
Some of the centenarians -- who were actually as young as 99 -- have picked up some modern ways: 19% use cell phones, 12% have used the Internet, 3% say they've dated someone they met online, and 45% could identify 2005 American Idol winner Carrie Underwood.
When asked to pick a favorite celebrity to invite to a "fantasy dinner party," Bill Cosby was their top pick, followed by Tiger Woods and Oprah Winfrey. Britney Spears and Howard Stern were their least favorite choices; most knew who Spears and Stern are.
GfK Roper Public Affairs & Media polled the centenarians by phone in April and May for Evercare, a health care coordination program for the elderly and people with long-term or advanced illnesses or disabilities. Because the poll only included centenarians in good health, the results may not apply to everyone in that age range.
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