Lets Live Forever! -A Guide-

[Spenelli]

So my boyfriends' mom suggested I read this book, "The Blue Zones". It talks about the places in the world where people are more commonly living to be over 100. Honestly it was dry. The first two chapters were him rambling on about the purpose of the book and those helping him. He seems to say the same thing differently over and over. xD The book is over 300 pages but with my master skimming skills and the notes at the end of each chapter I managed to get all I wanted out of it in a few hours. I want to share it with you all. He interviewed many people who lived to be over 100 and their families. These are the tips which many seem to be given by multiple "centenarians" or people who have lived to be 100.

He broke the tips down into categories. These are the things which effect 75% of your lifespan. 25% is all in your genes.

Increased Life!

-Diet

-Social Connections

-Rest

-Herbal Teas

-Wine Consumption

-Religion

-Low Stress

I will get into each one on a separate post.

Vitality Coach

One thing that can really scare you into changing your ways is their website. It's www.bluezones.com. From there use the tab "Live Longer" and then "Vitality Compass". I thought I would get pretty good.. maybe in my 90's. But they predict I will live to only 78.. and be very unhealthy after 68. This was a wake up call that I'm still not healthy enough by a long shot. When you finish the quiz they can help you work on the areas you want help with the most. Their vitality coach is a 6 week free program to better your chances of living to be a centenarian.

Other Tips that don't fall into a Category:

- All of the centenarians had one thing in common: They had worked hard in their life. There is a connection between hard work and long life.

- Get 10-15 mins of sun 2x a week. Besides that you should wear sunscreen when it's bright.

- Exercise is important. We should try and participate in all 4 types of exercise. Endurance (walking, running, swimming), Strength (lift weights), Flexibility (stretching), and Balance (yoga).

Sources

My sources of information are:

- Things I've learned throughout the years.

- Doctor Parsa (my fave doctor emotion_kirakira )

- The Blue Zones by Dan Buettner

- Web MD

- http://www.healthiestfoods.com

- http://www.whfoods.com

- http://www.prevention.com/  

[Spenelli]

Diet

This is a big one. What you put into your body is very important. My biggest personal tip here is to know what you are putting in your body. I refuse to buy anything which says "flavors". Which flavors? Castoreum? Carmine? Or something not so gross? Who knows!? If they can't be upfront about what's in their food, there is probably a reason. Some foods are bold enough to list them right on there as well.. my opinion is you should know what it is and decide if you think it's good for you or not eat it. I found it hard at first but now I am finding things all over.

First, what's bad? These are the main things they discuss as bad in The Blue Zones.

- Sugar

- Salt

- Fat

- Eating meat more than twice a week

- Fast food

- Overeating

So what's good? Actually quite a lot. Here's just a few great things for your body and some of their benefits.

- Fruits and Veggies. Kind of a no-brainer. You should have at least 6 servings of each every day.

- Water. We should have 64 oz of water a day. For each hour of exercise we should drink 16-24 more ounces.

- Oranges. They have vitamin C, fiber, potassium, folate.

- Cooked Corn. For some reason heating corn causes higher levels of nutrients. Corn is an antioxidant.

- Honey. It will never expire in your lifetime. Local honey is the best as it makes you more immune to local pollens. Honey controls your blood sugar.

- Bread. But only whole grain. White bread, not good.

- Goats milk. It is easier to digest than cow milk. It also has more calcium, magnesium, potassium, Vitamins C and A, and protein. They also suggest Sheep milk.

- Mastic oil. I knew olive oil was better than most, but apparently mastic oil is better than olive.

- Beans. They have fiber, folate, protein, iron, manganese, magnesium and calcium. They are very low in fat.

- Sweet Potatoes. They have fiber, Vitamins A and C, potassium, folic acid and beta carotene.

- Soy and Tofu. They lower the level of bad cholesterol. They have all the essential amino acids, iron and calcium.

- Goya (Bitter Melon). It contains folate, vitamins C and B, flavonoids, and it is an antioxidant.

- Tumeric. It's an anti-inflammatory, antioxidant, anti cancer plant. It is used in chemotherapy.

- Leafy Greens. They are low in sodium and calories. Cholesterol free. High in vitamins A and C, folate, calcium and fiber. You should look for the darkest greens or red. These will be richer in nutrients.

- Raw Nuts. They are very good for us for many reasons. Studies show those who eat nuts live 2-3 years longer. They are filling as well so keep you from eating as much. Although they are good, you should still eat them in moderation as they are high in fat.

Other tips

- We should try and eat until we feel 80% full. It takes 20 mins for the brain to realize we are full, so this helps with overeating.

- We should try not to eat late at night. We should eat big meals in the morning and afternoon, and a light dinner.

- Walking after meals aids in digestion.

- Eat slow and focus on your food. Doing other activities while eating is a big cause of overeating.

- Drinking water while eating will help you feel more full. However, people who have a hard time using the bathroom (#2, hehe) should not drink liquids one hour before or after eating. This can be hard.  

[Spenelli]

Social Connections

They really emphasized on how important it is to have family and friends. Those of us who don't have family can make our own. (:

It was never said exactly why. It was just known that those who had close relationships somehow lived longer. Maybe this just goes along with less stress. When we have people who have our backs it really does make life easier.

Only 1 of the 50 centenarians didn't live with their children or grandchildren. They say somehow when we get put in a facility rather than be cared for by family we somehow die sooner. We really do need love just like we need food or water.

Many of the centenarians were jokers. One man they interviewed was great. "Are you Sebastiano Murru?" "I don't know. I was too young to remember when they named me." xD One granddaughter of a centenarian said her grandma would fart and then say it was a train in the distance. xD Laughter is actually healthy for us. And it's very easy to laugh with friends. To find out how laughs help our heath, see here.  

[Spenelli]

Rest

Adults should get 7-9 hours of sleep. It is best when we can go to bed and wake up around the same time each day.. our bodies love routine. We should also take naps when we feel tired in the day. We should take a 30 minute nap at least 3 times a week. Sleeping the recommended 7-9 hours decreases your chance of heart attack and recharges our brains.  

[Spenelli]

Herbal Teas

Many of the centenarians drank herbal teas. I went out and bought myself a mesh tea ball so I can make my own. It was $2 and unless it somehow breaks someday it should last forever.

So what herbs are great for our herbal teas? Here are a few with some of their benefits.

- Wild Oregano. Lowers blood pressure. Cancer fighting effects. It is an antioxidant, anti fungal, antibacterial, anti-inflammatory, and may kill food-borne illness.

- Sage. Lowers blood pressure. It may help chemical imbalances in the brain that cause symptoms of Alzheimer's disease. It is used for loss of appetite, gas, stomach pain, depression and memory loss.

- Rosemary. Lowers blood pressure. Good source of iron, calcium, B6. It helps with muscle pain, improves memory, boosts the immune and circulatory system, and promotes hair growth.

- Hibiscus. Lowers blood pressure. Used for treating loss of appetite, colds, heart and nerve diseases, upper respiratory tract pain and swelling, fluid retention, stomach irritation, disorders of circulation, for dissolving phlegm, and it is a gentle laxative.

- Chamomile. First a warning: Pregnant or breastfeeding moms should not consume it. Chamomile is used to relax. In small doses it will calm you, in larger doses it is a natural sleep aid. It's immune boosting, helps with menstrual cramps, soothes babies with colic or diarrhea. When mixed with sage and taken 4-6 times a day it can heal mouth sores.

- Peppermint. Can be used as a more superior mouthwash. Alleviates symptoms of IBS or stomach pain, relaxes muscles of the intestines, inhaling it helps tuberculosis, alleviates hay fever symptoms, helps relieve inflammation in asthma sufferers, enhances memory and alertness, relieves muscle spasms and pain, inhibits the growth of prostate cancer and type 1 herpes, it is a decongestant, relieves headaches, and gives stress relief. Adding the oil to your shampoo can help with dandruff, and it is also an antiseptic and antibacterial.  

[Spenelli]

Wine Consumption

It was suggested in the book to have 2 glasses of red wine a day. Roaming the net, I have confirmed it. Some doctors say 1 glass is enough. Red wine is high in flavonoids, which are antioxidants. One of the most studied antioxidants is resveratrol, which comes from grapes. Antioxidants help prevent certain molecules, known as free radicals, from damaging cells.

Flavonoids are amazing. They were mentioned many times in the book. But what can they do? Here are a few things:

- Help protect blood vessels from rupture or leakage.

- Enhance the power of your vitamin C.

- Protect cells from oxygen damage.

- Prevent excessive inflammation throughout your body.

Flavonoids may play a role in the prevention and treatment of these and many more:

- Allergy

- Asthma

- Cataracts

- Diabetes

- Hemorrhoids

- Migraine

- Stomach ulcer

- Varicose veins

I stumbled across something else I liked. 8 reasons to love red wine.

1- Lower your cholesterol

2- Protect your heart

3- Control blood sugar

4- Boost your brain

5- Fight off a cold

6- Stop cancer

7- Get slim

8- Jazz up dinner

To read the full post on the 8 benefits, see here.  

[Spenelli]

Religion

So this is something I'm not entirely pleased with. Only because I don't have a religion. xD But having a higher meaning or purpose isn't a bad thing at all. Those who feel they have purpose in life live longer. Those who attend regular religious services, like Church every Sunday, also live even longer. For those of us without religion maybe a visit with friends to ponder the meaning of things could be a decent replacement.

Because I do not have a religion I believe what can take the place of that is my connection with the earth and animals. Also my unending quest for the purpose of life. I am very open minded and don't find it impossible I may someday believe in something with all my heart. This may be enough, I hope.

Having a God would be a wonderful thing. I have always envied those with faith in anything. They can tell themselves that everything is a part of a grand plan, or that they have a true meaning. They can put hope in their hearts that someone out there is looking out for them. They just might be right and I hope someday to have that.  

[Spenelli]

Low Stress

Stress is a big one too. Stress can cause short term and long term harm to your body and mind. Maybe we all need a reality check to see how much stress is hurting us. I know I did. I'll share just some of the many things that happen to your body and mind when we stress.

Short-term effects:

- Headache

- Muscle tension or pain

- Chest pain

- Fatigue

- Stomach problems

- Sleep problems

- Lack of motivation or focus

- Irritability or anger

- Depression

- Overeating or under eating

- Angry outbursts

- Social withdrawal


Long Term Effects:

- Mental health problems. Depression, anxiety, and personality disorders.

- Cardiovascular disease. Heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke.

- Obesity and other eating disorders.

- Sexual dysfunction. Impotence and premature ejaculation in men, loss of sexual desire in both men and women, menstrual problems.

- Skin and hair problems. Acne, psoriasis, eczema, and permanent hair loss.

- Gastrointestinal problems.

How to deal with stress:

- Meditation. A few minutes of meditation per day can help ease anxiety. Daily meditation may alter the brain’s neural pathways, making you more resilient to stress. Web MD gave this description for meditating: Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

- Have a support group. Centenarians all had family and friends. People who had their backs. One woman said all the women would get together once a week to visit. She said anytime someone was having a rough time they would help them emotionally and financially. They were a family even though not related.

- Try one of the herbal teas which reduce stress.

- Deep Breathing. It counters the effects of stress by slowing the heart rate and lowering blood pressure. Again I was using Web MD, and they recommend this technique: Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.

- Try this link. I felt this was so well written and laid out I didn't want to paraphrase. The sections which are placed in a blue box and the bolded terms are the most helpful if you don't feel like reading the whole thing. This already helped me a lot.. and I plan on reading it many times as to not forget.