Short tips for a longer life

by Ching M. Alano

For so long has this been the topic of really lengthy discussions: longevity (or long life). Did you know that, according to World Health Organization world health statistics 2007, the life expectancy in the Philippines is 64 for men and 71 for women? Yes, the women outlive the men.

But oh, in Bontoc, Mt. Province, the life expectancy of the men must be 90! I was there a long time ago, and I saw this screaming sign at the entrance of a small restaurant: If you’re 90 years old, you can have beer for only P10 per bottle, but only if you’re accompanied by a parent.

Levity aside, you will probably see the hardy folk of Bontoc, at the ripe old age of 80 and up, downing barrels of beer and toiling in the rice terraces (not necessarily in that order). There must be something in their diet that consists mainly of vegetables and rice (but more on diets later).

The Japanese outlive us. According to WHO statistics, the life expectancy for men in Japan is 79 years while for women, it’s 86! Okinawa, Japan is said to have the most number of centenarians or people who live over a hundred — imagine 50 people per 100,000 over 100 years old, according to Food Facts Asia!

So, how come Okinawans have long lives?

Says Food Facts: “They appear to have ‘better’ genes for aging which is thought to account for about one-third of their longer life spans. They have a reduced risk of inflammation and autoimmune disease, which is believed to be genetically pre-determined. Yet, when Okinawans moved away from home, migrated, and adopted alternative lifestyles, they did not fare as well in the longevity stakes. More recently, lifestyle changes have eroded the average life span in Okinawa, which implies that there are probably other factors which contributed to their longevity.”

One such factor is the Okinawans’ diet that’s low in saturated fat and high in seafood, seaweed, fruits, and vegetables. Their diet is also low in calories because they follow a cultural tradition called hara hachi bu, which means “eat until you are only 80-percent full.” And this is something practiced by more than 80 percent of the Okinawan population. More, the Okinawans consume 20-percent fewer calories than the average Japanese diet, which is lower than that consumed in most other countries. That means that Okinawans consume about 500 calories less than the typical 2,000-plus calories consumed daily by an adult woman in a Western country.

Note that when some of these Okinawans moved to the West and started eating burgers and other fast foods, among other things, their life expectancy was reduced (as expected).

Surely, Okinawans have more reasons than most people to be drinking to their health. But then again, alcohol is something Okinawans consume in moderation, too.

And here’s something worth pondering: Okinawans are also known to have a psycho-spiritual outlook on life and they strive to have less stress by meditating. It seems this clean lifestyle has handsomely paid off because aside from their long life spans, Okinawans have an 80-percent lower incidence of breast and prostate cancers vis-a-vis people living in the US. Okinawans also have a low incidence of heart disease and stroke. They have low levels of body fat — the average BMI (body mass index) is just 18-22.

Using the Okinawan experience, how do we increase our chances of living longer?

Food Facts Asia gives these short tips for a longer life (which you may have known long before):

• Stay active. Exercise helps keep the body fat levels down and the brain active. And better brain function appears to be linked to increased cardiovascular fitness.

• Watch those calories. Focus on wholesome foods like fruits, vegetables, and whole grains, and try to ward off unwanted pounds that come with age. If you are overweight, drop the excess pounds through a healthy diet and exercise plan.

• Load up on fruits and vegetables. The more brightly colored, the better. Fruits and veggies are rich in bioflavonoids and other antioxidants, which help neutralize the disease-causing free radicals. They are also low in fat and high in dietary fiber. Try to take a minimum of five servings of fruits and vegetables daily — and get lots of variety.

Not convinced? Read this: In 1987, a study by the International Union of Nutritional Sciences Subcommittee on Nutrition and Aging and the World Health Organization tried to dig into the food habits of 818 subjects aged 70 years and up in Sweden, Greece, Japan, and Australia. The study found that those with a better memory and healthier diet — particularly a Mediterranean type of diet with an emphasis on fruits and vegetables, fish, legumes, and cereals — tended to live longer than those who did not follow a healthy diet.

• Choose the good fats. Studies of populations that live longer in Japan and Europe show that their diets tend to be low in saturated fats (the type of fat that raises cholesterol). Consume moderate amounts of monounsaturated fats, and eat fish two to three times a week.

• Get enough sleep. Lack of sleep increases the risk of obesity, and can affect metabolism and hormone production. Try to get seven to eight hours of sleep nightly.

• De-stress. Don’t just sit there, do something. Meditate, do yoga, walk — do whatever works for you.

• Don’t smoke. Smoke gets in your eyes and also into your lungs. Smoking is linked to an increased risk of cancers, heart disease, and stroke.

• Take alcohol in moderation. High alcohol intake is linked to increased body weight and other health issues, including certain cancers. Try to limit your alcohol to just one to two drinks daily and set aside one or two alcohol-free days.

But then again, perhaps it’s not so much adding years to ?our life as adding life to our years. So, as one sage said, “Life may not be the party we hoped for, but while we’re here, we should dance.”

Source: Philippine Star