Dr. Lam Author of
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Michael Lam, MD, MPH
www.DrLam.com
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.
Related Links:
Need to loose weight? Follow my
Detox Diet Protocol to get started
10 weeks to a younger you - follow my
Anti-aging Protocol
Learn about the 5 pillars of my
Anti-aging Program
Read my book -
5 Proven Secrets to Longevity
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