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Follow the rules, and a long life may well be the reward
By Rita Baum
At her 100th birthday party, Emily Clifford of Palo Alto was asked by a crowd of well-wishers to reveal her secret for attaining a century of life with health, wisdom and good humor. A frequent and eloquent speaker, the centenarian responded in four words, "Shun regrets, go forward."
Since the beginning of time, humans have sought the secret of long life, if not immortality. In 3000 B.C.E., it was proposed that men must conquer sleep to prolong life, but no one succeeded in staying awake seven days and nights. In 1600 B.C.E., Egyptians ate garlic to ward off fatal disease, developed a "life-preserving" skin ointment and sought ways to keep their names on the lips of the living after they died as a means to immortality. Medieval chemists pursued a magic formula to prolong life, and Ponce de León searched for the Fountain of Youth.
More recently, researchers have taken a more scientific and verifiable approach to attaining long life, coming up with a menu of suggestions and rules to improve our chances.
Rules? What rules?
If you smoke, quit. It is never too late to snub it out. Even if health has already deteriorated, quitting extends life.
Maintain reasonable body weight. Obesity can be as risky and hard on health as smoking. An increase of one pound a year can result in cholesterol changes that bode badly for the arteries. Scientists have proven that rats and other animals flourish on a diet of extremely low calories and nutritious foods with high vitamin, mineral and protein content. The undernourished animals were healthier and lived longer--even twice as long--as animals fed a higher-calorie balanced diet.
Eat right. Studies throughout the century have found that foods, especially fats, have a significant role in heart disease. Dr. Ancel Keys, who formulated the K rations used in World War II, now 98, still follows his prescribed healthy diet of beautiful deeply colored fruits and vegetables--the darkest greens, deep reds, purple, yellow and bright orange. These have the most vitamins and minerals, and the colorful pigments are believed to protect against heart disease, cancer and diabetes. The dark green vegetables, beans, sesame seeds, oats, tofu, almonds and salmon also help maintain strong bones. Those who consume large amounts of red meat have a higher incidence of heart attack and stroke than do those who consume whole grains, vegetables, fruit, fish, and unsaturated fat such as canola or olive oils. The occasional servings of red meat should be 90 percent lean.
Exercise. Exercise also increases life expectancy and contributes to a general sense of well-being. It goes hand-in-hand with proper diet in reducing or postponing the occurrence of heart attack, angina, some forms of diabetes, osteoporosis and hypertension. Exercise also possibly elevates the level of good cholesterol (HDL) and helps to avoid or delay cardiovascular disease, the leading cause of death. It also reduces anxiety, depression, tension, weight and the effects of stress, and increases mental alertness. Exercise can slow muscle-fiber deterioration, which occurs after age 60. Exercise does not have to be rigorous. A 30-minute walk or swim three or four times a week, participating in a daily TV exercise program--regular or chair style--or going to a community center or gym to work out, can be enough. Again, it's never too late to start. Studies show that physically trained 70- and 80-year-olds outperform sedentary 30-year-olds.
Socialize. Social ties are also important to long life. Apart from treating our bodies well, our attitudes and philosophies influence our quality of life and longevity. Low mortality risk is linked to social ties. Those who have close relationships with family, friends or church or participate in organizations have better health than older people who are less socially involved. And there is a strong correlation between church or synagogue participation and low mortality risk. Pets can also be good medicine.
Control anger. Anger tops the list of behavior that puts a person at risk of heart attack or stroke, especially if significant heart-risk factors already exist, such as high blood pressure, poor cholesterol profile, diabetes or obesity. Medical authorities report that heart attacks are two to three times more likely and stroke twice as common in those with the highest anger scores. Frequent and extreme anger triggers potent stress factors, which may provoke heart attack or stroke. Develop anger coping skills: deep breathing, meditation, yoga. Identify and avoid the people or situations known to cause stress. Write about the situation, or talk it over with someone who has a calming influence. Strive for optimism.
Have a good laugh. Mirthful laughter does much more than we think, says El Camino Hospital pathologist and popular speaker Dr. Josh Sickell. He tells his audiences that "The power of humor is at work thoughout life, consoling and healing. Humor reduces stress and anxiety, relieves pain, stimulates circulation, enhances immunity, bolsters morale and maintains hope."
Humor is a well-documented quality in those who have reached maximum longevity. One centenarian joked with an interviewer that he got a good laugh out of an investment advisor who wanted to interest him in a solid long-term investment "Me, buy long-term investments?" he said. "I don't even buy green bananas!"
The advice has been around for a long time. "A merry heart doeth good like a medicine" quotes Sickell from a long-running best seller, the Bible.
What's the take-home point? Longevity lies in our own hands, and it's never too late to begin a new regimen for life. Remember the words of a philosopher of long ago: "Care for your body as if you were going to live forever, care for your soul as if you were going to die tomorrow."
Rita Baum is a Los Gatos resident. She has a master's degree in geronology.
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Campbell, California
