Healthy Aging Tips From Centenarians

Everyone would love to live to a ripe old age, but not if it means looking and feeling like an overripe old vegetable. I have seen centenarians around the world who defy our stereotypes of the aging experience.

Everyone would love to live to a ripe old age, but not if it means looking and feeling like an overripe old vegetable. I have seen centenarians around the world who defy our stereotypes of the aging experience.

Over 20 years ago, while in Shanghai, I took note of the thousands of seniors – a great many of them centenarians – meeting up in parks each morning to practice tai chi. I was truly amazed by their agility, sharp minds and overall state of health. Intrigued by this discovery, I began studying the lifestyle and habits of centenarians around the world. Here are a few secrets of longevity that will have you looking forward to your 100th birthday!


Tai Chi: An Exercise in Anti-aging
Tai chi, the choreographed meditative exercises that have been a healing art in China for thousands of years, is practiced by over 100 million people worldwide and owes its popularity to a simple fact: It is enjoyable and it makes you stronger. Recent studies confirm that when practiced regularly – 30 minutes, three times a week – it has numerous health benefits including: increased energy, decreased stress, an immunity boost against viruses, lowered blood pressure, better cognitive functioning, increased joint mobility, an improved cholesterol profile, relief from fibromyalgia symptoms, and even a better night’s sleep. It also increases leg muscle strength and provides better balance and posture.

Perhaps the best part is that tai chi is a gentle exercise that can be performed by anyone at any age. For an instructional video, click here.

Centenarians I have met also take advantage of other rejuvenation techniques the Chinese have known for thousands of years, like acupuncture, acupressure and energy healing. These techniques increase energy, promote health, and balance the body and the mind.

Diet: The Cornerstone of Longevity

It is no surprise that diet is an essential factor to health and longevity. So, what should you be eating? In my studies, I found that the centenarians of two reputed “longevity capitals” – Okinawa, Japan, and Rugao County, a rural community four hours north of Shanghai – shared a nearly identical diet. These long-lifers eat mostly fish, vegetables, mushrooms, seaweed, corn and buckwheat – and virtually no meat. Scientists have confirmed the health benefits of a diet high in fish and vegetables and low in other animal products. These centenarians are living examples, as they suffer from very little heart and liver disease and have negligible rates of cancer and degenerative diseases.

Environ-Mentality
When it comes to longevity, environment is half of the equation. From the verdant valleys of Ecuador and the rugged mountains of Armenia to the pristine foothills of the Himalayas, centenarians live in environments that exhibit the same characteristics: clean air, good water, low stress, close communities and unspoiled nature.

Take a tip from these centenarians and drink only filtered water. Connect with your community in a positive way. Find every way you can to bring nature into your life, from planting more trees in your area to keeping a few houseplants. Avoid the environmental factors that are damaging to our wellbeing and planet. Learn what to look out for; a few things to avoid include pesticides used on vegetables, hormones injected into meat, and dioxins from bleached paper products.

Keep It Simple!
Centenarian lifestyles are simple. The centenarians I have known lead active lives and get plenty of rest. They are dedicated lifelong learners and avid travelers. Enjoy your years and you will have many more years to enjoy!

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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