How to live to 100
How to live to 100
9 super-simple lessons to guide you into a grand old age!
Seems like an impossible goal doesn’t it? But it could be possible with a little help from powerful antioxidants like Glutathione and Alpha Lipoic Acid.
Of course it’s not quite as simple as that, there are a few other key factors that are necessary to help you achieve a long and healthy life. But if you’re really serious about trying to hold back the ravages of time, you might want to read on…
Firstly, it’s important to point out that very few people actually die of old age. More often than not they become ill and die earlier than nature intended.
Causes of illness in the western world for the majority of people are due to lifestyle factors such as smoking, poor nutrition and lack of exercise.
The average lifespan for women in this country is about 82 years and for men it’s less, at around 75 years. However studies suggest that it is possible for you to live to between 110 and 120, but how can you achieve this?
A group of researchers have found a number of communities around the world who live outstandingly long and healthy lives. Apparently the centenarians they studied all include certain practises in their lives that help them to reach their golden years with fewer diseases and a high level of vitality and good health.
What you have to do to achieve the same age defying benefits couldn’t be simpler. Just incorporate these straight forward, no-nonsense life lessons into your daily routine and you could be amongst the lucky few to receive your 100th birthday card from the queen!
- The bottom line is you need to start moving! Choose an activity that comes easily – get our your rusty bike and take it for a spin, take up gardening, dance around the house to your favourite music, or just walk to the shops instead of driving.
- All successful centenarians walk. In fact, walking briskly has the same cardiovascular benefits as running, without the joint problems. It also relieves stress and can aid digestion following a meal.
- 20 minutes three times a week, helps to lower blood pressure, tone the heart, improve healthy cholesterol levels and reduce the clotting tendency of blood.
Stop eating when you are no longer hungry
- Use small plates, save left-overs and store immediately
- Eat more slowly, chew!
- Sit when eating and don’t read or watch T.V. at the same time
- Try the supplement Alpha Lipoic Acid. Results from a recent study found that it can help control your apetite by promoting satiety as well as aiding fat and weight loss.
Avoid meat and processed foods
- Limit meat to twice a week or less
- Eat small amounts of protein at each meal to maintain blood sugar balance and reduce hunger and cravings. Tofu is a nearly perfect food….low in calories, high in protein, rich in minerals, devoid of cholesterol, complete in the amino acids needed for human sustenance and rich in phyto-oestrogens
- Include beans, pulses, lentils, whole grains, vegetables and fruit in your diet every day
- Eat 4-6 vegetables a day and 1-2 portions of fruit. Vegetables and fruit contain a variety of vitamins and minerals that are essential for good health. They also guarantee a good supply of numerous antioxidants, which work in harmony in the body.
Supplement a poor diet
Let’s face it; getting enough fresh fruit and vegetables into your diet is not always easy. Cooking also destroys many of the important antioxidants.
There’s good evidence that impaired antioxidant defences contribute significantly to ill health, so it’s important you try to maintain normal levels. If you know your diet isn’t really up to scratch you may need to include some supplements.
So which ones should you go for? In terms of anti-ageing, Glutathione and Alpha Lipoic Acid are key antioxidants in the race against time.
When it comes to increasing your energy levels into old age and maintaining a healthy heart and brain along with good eyesight, you can’t go wrong with ALA.
This powerful antioxidant plays an essential role in transforming carbohydrates into energy and functions in both fat and water so is able to protect all parts of the cells from free radical damage.
The unique antioxidant properties of ALA are invaluable for countering the effects of inflammation. On-going inflammation often leads to common health conditions and poor quality of life.
Scientists have found ALA also has a beneficial effect on blood sugar control. Research shows that diabetics and those suffering from cirrhosis and heart disease have lower levels than normal.
Glutathione is often referred to as the master detoxifier due to its central role in protecting your body’s cells from free radical damage.
It helps to keep you young by efficiently detoxifying harmful substances in your intestines before they reach your blood circulation.
It also plays an important role in mounting successful immune responses when your body is under threat and is vital for controlling inflammation - a known risk factor for many chronic diseases that threaten your longevity.
With age, your ability to produce the antioxidant Glutathione becomes less efficient. This makes you more vulnerable to free radical cell damage, which is thought to be central to the ageing process.
Drink red wine or grape juice daily
- Red grapes, red wine and grape juice are all excellent sources of resveratrol, which is thought to have antioxidant and anti-cancer properties.
- 1 or 2 (125ml) glasses red wine daily is beneficial – more is detrimental.
Take time to relieve stress
- Relax and socialise
- Maintain a strong support network.
- Meditate daily, start at 10 minutes and work up to 30 minutes.
Have a purpose for living
- Why do you get up in the morning? What are you passionate about?
- Learn something new, paint, play the piano, take dancing lessons, try a new language.
Make family a priority
- Invest time and energy in your children, partner and family.
Surround yourself with those who share your values
- Choose people who support your healthy habits and challenge you mentally and those you can rely on in case of need.
- Build strong relationships with those people, meeting regularly
- Social connectedness and support networks are essential to long life and happiness
“Embrace the ageing process – don’t just add years to your life, add life to your years”
By Jacqueline Newson - BSc (Hons) Nutritional Therapy
- By Jackie Newson
- BSc (Hons) in Nutritional Therapy
Jackie has been writing for a range of health publications since graduating as a nutritional therapist from Westminster University in 2008. In addition to producing health and nutrition workshops, Jackie is also an experienced assessor and enjoys the opportunity to help other students of nutrition to achieve their goals. In her role as an experienced nutritional therapist, Jackie offers individualised advice on a variety of health conditions. She believes wholeheartedly in the power of healthy nutritious food, supported with high quality supplementation to achieve optimal health. Jackie is a great believer in the power of positive thinking and attributes much of her enthusiasm and sense of well-being to the wonderful people in her life, a healthy diet and yoga which she practices regularly.