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The Old-Age Survival Guide: How to Live Longer

THE OLD-AGE SURVIVAL GUIDE: HOW TO LIVE LONGER The quest for life longevity is as old as history itself. Good genes are a blessing, but they can help only so much. The rest is all up to you. Let's take a look at the habits of those who live the longest so we too may live to a ripe old age. LIFE EXPECTANCY & LONGEVITY Life expectancy - the statistical measurement of the probable number of years remaining in the life of an individual or class of persons affected by such factors as heredity, physical condition, nutrition, and occupation. Life Expectancy in Australia 80.1 years 84.3 years for men for women Men's life expectancy is increasing at a greater Australia ranks 2nd in Life expectancy in Australia has steadily increased since 1960 and is expected to increase through 2020. the world for longevity of life. rate than women's. Source: World Health Organisation WHAT STOPS US FROM LIVING LONGER? Our aim for longevity is often thwarted by a few common causes of death. Top Causes of Death in Australia Coronary Heart Disease - 19,766 2 Dementia and Alzheimer Disease –10,933 Cerebrovascular Disease – 10,549 Lung Cancer - 8,217 GO Chronic Obstructive Pulmonary Disease – 6,462 Source: AlIHW 2013 Report HOW TO ADD YEARS TO YOUR LIFE Adding years to your life doesn't need to involve strict diets or extreme exercising, surprisingly, a few of our tips involve simply enjoying your life. YOUR DIET Drink Lots of Coffee Drinking coffee may decrease your risk for diabetes, cardiovascular disease, and Alzheimer's disease. Just go easy: too much caffeine can trigger anxiety and insomnia. Eat Porridge & Berries A study of 400,000 people revealed The antioxidants in cranberries, that those who ate fibre-rich foods blueberries, strawberries, and reduce their chances of dying prematurely by one fifth. raspberries can help you ward off heart problems, keep you mentally sharp and ward off cancer. Eat Less kcal Kcal Cut your daily calorie intake by 25%-30% Taking in fewer calories slows your metabolism – studies confirm that people Being in a state of slight hunger stresses the body, making it more resistant against the aging process. with slower metabolisms live longer. Drink Wine Resveratrol is a natural ingredient in both red and white grapes. Resveratrol benefits include: Protects eyes Promotes healthy blood sugar levels and Protects cells from macular from free-radical degeneration. damage. cardiovascular health. Cook with Turmeric Turmeric contains curcumin This reduces scarring and boosts overall skin quality. which revitalises your skin by working closely with collagen to stabilise it. Eat Dark Chocolate Free radical damage has been linked to: Dark chocolate is a Flavonoids are Studies show that Aging great source of antioxidants that flavonoids in dark Heart Disease chocolate actually slow the aging flavonoids. reduce oxidative cll damage caused by O Many Types of Cancer process and help prevent age-related disease. free radicals. YOUR LIFESTYLE Restrict Your Work Week When at work give it 110% This allows for longevity by establishing an identity. Working no more than 40-50 hours per week adds a year and a half to your life. Working reasonable hours through retirement actually adds years to your life. Challenges and good stress also increase longevity. Have More Sex Several studies suggest there is a link between more Sex can be beneficial for health. orgasms and longevity. In a 1997 study, men who had more orgasms were less likely to die of heart disease It has been shown to boost the body's immune response, reduce stress, and even control one's appetite. than those who had less. Exercise As little as 10-15 minutes of vigorous exercise each day can prevent the shortening of telomeres which reduce A recent report revealed that running up to 32km per week reduces the risk of mortality. aging's effect on cells. Dancing three times a week provides equal exercise to Studies show exercise also combats stress and working out on a treadmill or exercise bike for the same depression. amount of time. Maintain Your Relationships In many cases, friends and romantic partners Research shows that people with strong social relationships increased their odds of survival over a certain influence us to take better care of ourselves and take fewer risks. time period by 50%. Friendships are proven to Recent data indicates that men who got and stayed married were likely to live beyond age 70, but less than lower stress levels and can also provide meaning to our lives. one-third of divorced men made it to that age. BEATING THE CLOCK – HOW THEY DID IT A recent New England study of men and women worldwide over the age of 100 found certain lifestyle traits to be common: No smoking. Healthy weight. Regular exercise. Healthy diet. Another survey reflected similar lifestyles: 82% keep 81% try to remain independent. 80% eat healthy 89% keep their minds active. 88% laugh often. physically active. foods. Source: Web MD LIFE LONG ADVICE FROM CENTENARIANS "Do something interesting every day; otherwise you will disintegrate." "Sleep well, try not to worry, and enjoy good dreams." Lili Rudin, 103 Haruo Ito, 103 "Be lovable. I've lived a long "Learning new things makes you happy and keeps life because there are so your mind active." many people who love me." Frieda Falk, 104 Justina Sotomayor, 102 REFERENCES www.bumc.bu.edu/centenarian/overview/ dictionary.reference.com/browse/life-expectancy apps.who.int/gho/data/node.main.688?lang=en www.aihw.gov.au/deaths/leading-causes-of-death/ www.livescience.com/6769-live-longer-friends.html www.health.com/health/gallery/0,20866009_3,00.html www.livescience.com/17314-tips-live-longer-longevity.html www.thesundaytimes.co.uk/sto/style/living/Wellbeing/article1 185772.ece www.realsimple.com/work-life/life-strategies/inspiration-motivation/centenarians/view-all www.jesrestaurantequipment.com/jesrestaurantequipmentblog/eat-these-7-superfoods-and-live-longer/ SUPPLEMENT MART -TRAIN LIlKE YDU MEAN IT- www.supplementmart.com.au/ 00 3.

The Old-Age Survival Guide: How to Live Longer

shared by justintaylor1 on Mar 19
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It looks at how you can increase your chances of living to a ripe age from everything from food choices to tips from centenarians.

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