U.S. Census Bureau estimates there are about 500,000 centenarians in the world, and almost 100,000 in the United States. The agency projects by 2050 there will be 1.1 million centenarians in America alone. Meanwhile, researchers at Boston University predict there will be some 3 million baby boomers will live to be 100 or older.
How can you live healthfully into your 100s? Experts say having good genes is half the battle, but lifestyle clearly contributes too. The current 100-year-olds mention the followings as their secrets for healthy living.
(i) Heathy Diet (You are what you eat)
Ms. Daisy McFadden, 99 (a longtime resident of the Bronx, New York)
She will celebrate her 100th birthday this November. Still active and alert, she believes her eating habits have greatly contributed to her longevity. Her daily recipes:-
Breakfast: oatmeal, cranberry juice and banana.
Lunch: salad with beets, cucumbers, tomatoes and either chicken or fish.
Dinner: a plate of steamed vegetables and lean meat. Fresh fruit often follows for dessert.
She did not drink soda. Instead she opts for milk, water, juice or iced tea.
"If you eat more fiber, fruits and vegetables, it will push out the bad stuff." McFadden's doctor, David Prince, M.D., who said McFadden was doing it right.
The people of Okinawa, Japan ( a community with the world's largest concentration of healthy centenarians)
The Okinawa diet is high in grains, vegetables and fish. It's low in eggs, dairy and meat. Okinawans also drink a lot of water.
(ii)Regular exercise makes a difference
"If you want to live to be 101, you have to live an active life both mentally and physically, and no overweight," says Eric Rackow, M.D., professor of medicine at New York University.
Ms. Crowson, 90 (Alabama)
She busies herself with house chores. For most of her life, and well into her 90s, she walked to and from church every week. Now she does daily stretching exercises to keep her muscles strong and flexible.
Ms. McFadden, 99 (New Yorker)
She spent most of her life walking to work. Today she goes to her local senior center at least three times a week to walk on the treadmill, bicycle or use a rowing machine.
(iii) Being happy and enjoy your life
"People who have those lifelong interests have better mental faculties throughout their lives," Prince concludes. Studies show that focused attention, like doing puzzles or reading, will help keep your mind young.
Mary Richardson, 98( South Carolina)
She cares for all the indoor and outdoor plants in her retirement community on a daily basis.
Ms. McFadden,99 (New Yorker)
Every day McFadden wakes up at 5 a.m., reads the newspaper and completes a crossword puzzle. Every evening she watches Jeopardy and plays along.
For most of the pre-retirement population, reducing job stress and finding meaningful work is desirable.
In Fort Lauderdale, Fla., Mr. Sussman changed his long days job as a pharmacist and store owner to his own business selling ice cream, a venture that was less stressful, more profitable. and allowed him more family time.
(iv) Stay married
Studies show that married people live longer, healthier lives, which probably can be attributed to the psychological benefits of having close peer relationships. Experts agree that having good friends and family is key to reaching age 101.
Mary Malecha, 103, of Minnesota, has surrounded herself with friends her entire life. She stills regularly visits friends, playing games like Uno and Bingo. "I believe in being happy and enjoying life, and I love to be with other people," she says.
(v) Keep healthy spiritually
A recent survey of centenarians by health care provider Evercare found that 62 per cent of the 100-plus crowd prays, meditates or engages in another spiritual practice every day. Maintaining a positive attitude and taking time for introspection will increase your odds of long-term health.
Reference
Goudreau, J. 2010. How to live to be 101. http://www.forbes.com/2010/06/08/healthy-living-aging-live-to-be-101-forbes-woman-well-being-longevity_3.html [19 June 2010].
(i) Heathy Diet (You are what you eat)
Ms. Daisy McFadden, 99 (a longtime resident of the Bronx, New York)
She will celebrate her 100th birthday this November. Still active and alert, she believes her eating habits have greatly contributed to her longevity. Her daily recipes:-
Breakfast: oatmeal, cranberry juice and banana.
Lunch: salad with beets, cucumbers, tomatoes and either chicken or fish.
Dinner: a plate of steamed vegetables and lean meat. Fresh fruit often follows for dessert.
She did not drink soda. Instead she opts for milk, water, juice or iced tea.
"If you eat more fiber, fruits and vegetables, it will push out the bad stuff." McFadden's doctor, David Prince, M.D., who said McFadden was doing it right.
The people of Okinawa, Japan ( a community with the world's largest concentration of healthy centenarians)
The Okinawa diet is high in grains, vegetables and fish. It's low in eggs, dairy and meat. Okinawans also drink a lot of water.
(ii)Regular exercise makes a difference
"If you want to live to be 101, you have to live an active life both mentally and physically, and no overweight," says Eric Rackow, M.D., professor of medicine at New York University.
Ms. Crowson, 90 (Alabama)
She busies herself with house chores. For most of her life, and well into her 90s, she walked to and from church every week. Now she does daily stretching exercises to keep her muscles strong and flexible.
Ms. McFadden, 99 (New Yorker)
She spent most of her life walking to work. Today she goes to her local senior center at least three times a week to walk on the treadmill, bicycle or use a rowing machine.
(iii) Being happy and enjoy your life
"People who have those lifelong interests have better mental faculties throughout their lives," Prince concludes. Studies show that focused attention, like doing puzzles or reading, will help keep your mind young.
Mary Richardson, 98( South Carolina)
She cares for all the indoor and outdoor plants in her retirement community on a daily basis.
Ms. McFadden,99 (New Yorker)
Every day McFadden wakes up at 5 a.m., reads the newspaper and completes a crossword puzzle. Every evening she watches Jeopardy and plays along.
For most of the pre-retirement population, reducing job stress and finding meaningful work is desirable.
In Fort Lauderdale, Fla., Mr. Sussman changed his long days job as a pharmacist and store owner to his own business selling ice cream, a venture that was less stressful, more profitable. and allowed him more family time.
(iv) Stay married
Studies show that married people live longer, healthier lives, which probably can be attributed to the psychological benefits of having close peer relationships. Experts agree that having good friends and family is key to reaching age 101.
Mary Malecha, 103, of Minnesota, has surrounded herself with friends her entire life. She stills regularly visits friends, playing games like Uno and Bingo. "I believe in being happy and enjoying life, and I love to be with other people," she says.
(v) Keep healthy spiritually
A recent survey of centenarians by health care provider Evercare found that 62 per cent of the 100-plus crowd prays, meditates or engages in another spiritual practice every day. Maintaining a positive attitude and taking time for introspection will increase your odds of long-term health.
Reference
Goudreau, J. 2010. How to live to be 101. http://www.forbes.com/2010/06/08/healthy-living-aging-live-to-be-101-forbes-woman-well-being-longevity_3.html [19 June 2010].
No comments:
Post a Comment