| Want
to Live to 100? |
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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.
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