Longevity by Jennifer Cox We all want to live a long and productive life, but what if you could possibly add not one, not two, but five more years to your life? Researchers have been examining the lives of centenarians and their lifestyle habits for years, trying to pinpoint exactly what it is that is making them celebrate so many birthdays. There are five main things that people can do to add five years to their life expectancies, if not more. And they are: 1. Quit smoking 2. Maintain a healthy body weight 3. Drink moderately 4. Exercise 5. Eat a healthy diet While the first one may seem obvious, given all that we know about the dangers of smoking, it’s a warning that seems to be falling on deaf ears lately. According to Statistics Canada, smoking is still the leading cause of premature death in our country and, while much progress has been made in reducing tobacco use, it remains a serious health problem. Recent studies have estimated that 21% of all deaths over the past decade are due to smoking. And the costs of treating the numerous diseases and conditions caused by smoking are quite substantial. According to estimates, health-care spending related to smoking accounts for between 6% and 15% of total annual health-care costs in high-income countries such as Canada. Number two: Maintain a healthy body weight, or Body Mass Index (BMI). BMI is a number based on your weight and height – in general, the higher the number, the more body fat a person has. BMI is often used as a screening tool to decide if your weight might be putting you at risk for health problems such as heart disease, diabetes and cancer. A normal or healthy body mass index is typically said to be between 18.5 and 24.9. In an article on CNN. com, Dr. Douglas Vaughan, chairman of the department of medicine at Northwestern University’s Feinberg School of Medicine, said that BMI affects cardiovascular and metabolic risk, meaning that at a defined point in life, say age 50, if you adhere to a healthy paradigm, you can have an impact on your longevity and on your good health. Three: Drink moderately. New research, which was presented at the American Association for the Advancement of Science’s annual conference this year, found that moderate drinking (about two glasses of wine or beer a day) was linked to an 18% drop in a person’s risk of early death (Time.com). The results came from the 90+ Study, a research project out of the University of California Irvine’s Institute for Memory Impairments and Neurological Disorders that examines the habits of people who live to at least 90. Exercise is another important contributor to living longer. There’s a wealth of research out there to suggest that physical activity will keep your heart healthy and your mind clear and sharp, thereby increasing your overall longevity. So, it’s vital to stay active. Make sure that your aerobic exercise lasts for 30-45 minutes each session, and that you try and squeeze in at least 2-3 workouts a week. Finally, you must eat a healthy diet if you want those five extra years. Those who live in “Blue Zones” (areas around the world with the highest concentration of centenarians) eat an impressive variety of garden vegetables when they are in season, and then they pickle or dry the surplus to enjoy during the off-season. The best-of-the-best longevity foods are leafy greens such as spinach, kale, beet and turnip tops, chard and collards. Combined with seasonal fruits and vegetables, whole grains and beans dominate Blue Zone meals all year long. Many oils derive from plants, and these are all preferable to animal-based fats. Things such as meat, fish, dairy, eggs and sugar are limited. They also include a lot of nuts in their diet. And don’t forget to drink lots of water! Add five years to your life 50 | www.snowbirds.org
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