Suggestions for Living a Long Healthy Life

May You Live 

100 Years

Evelyn Smith

Addendum, January 7, 2016

Exercise Six Days Per Week 

Start out with 30 minutes spent on a treadmill, elliptical, or a stationary bike for two weeks, but by the third week progress to 45 minutes of moderate aerobic exercise daily.

He, C., Sumpter, R., Jr., & Levine, B. (2012, October). Exercise induces autophagy in peripheral tissues and the brain. Atophagy, 8(10), 1548-51. doi: 10.4161/auto.21327. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22892563

Physical exercise induces autophagy, or the degeneration of unnecessary or dysfunctional cells in the muscles, liver, pancreas, and adipose tissue, as recently discovered in mutated mice that couldn't run as long on a treadmill as wild-type mice. Unlike the wild-type mice, they failed to reverse high-fat diet induce glucose intolerance after eight weeks of exercise training possibly because of defects in their signaling pathways that regulate muscle glucose uptake and metabolism during exercise. Additionally, addendum, researchers also found that when adult mice exercised on a treadmill, this induced autophagy in the cerebral cortex of adult mice. Thus, researchers theorized that aerobic exercise in humans might result in improved cognitive function.

Reynolds, Gretchen. (2013, December 5). Ask Well: Endurance exercise and life span. New York Times. Retrieved from http://well.blogs.nytimes.com/2013/12/05/ask-well-endurance-exercise-and-life-span/?_r=0

A 2011 study that reviewed the life spans of Tour de France riders who competed between 1930 and 1964 noted that they lived eight years more than their contemporaries who didn't exercise. A 2012 student presented at the annual meeting of the American College of Sports Medicine also noted the positive effects of moderate rather than extreme aerobic exercise: Adults who ran between one and two miles per day were 20 per cent less likely to die prematurely than those who didn't exercise. However, individuals who ran more than 20 mils daily stood the same risk of dying prematurely as their sedentary peers (Reynolds, 2013, December 5, para. 2-3).

Selig, Meg. (2013, May 9). What is the exact “dose” of exercise needed for longevity? Psychology Today. Retrieved from https://www.psychologytoday.com/blog/changepower/201305/what-is-the-exact-dose-exercise-needed-longevity

Walking briskly for just 11 minutes daily adds 1.8 years to life, but if an individual walks 22 minutes daily (or 150 minutes per week or 30 minutes daily), he or she adds 3.4 years to his or her life. Walking for 43 minutes daily adds 4.2 years to a life span (Selig, 2013, May 9, para. 8-9).  

___________

Strive to be happy!

10 easy things that will make you happier backed by science. (2013). The Mind Unleashed.  Retrieved from

 http://www.themindunleashed.org/2013/10/10-easy-things-that-will-make-you.html

The Mind Unleashed lists ten things individuals can do to increase their happiness, but they also go a long way towards living and long life.

Take time out to treat yourself, but don’t treat yourself every day.

Janes, Beth. (2013). 8 ways to a happier you. Self.  Conde Nast.  Retrieved from http://www.self.com/health/2012/07/how-to-be-happier

Exercising self-control pushes those individuals who will ultimately succeed to make difficult choices, deferring immediate pleasures for more long-term goals (Janes, 2013, p. 1).  Additionally, grit, curiosity, optimism, love, social intelligence, gratefulness, and zest make for a more fulfilled life (Janes, 2013, p. 2-8).

Brush with an electric or battery-operated toothbrush twice daily.

Your guide to gum disease symptoms and heart disease. (2005, April 6).  Web M. D. Retrieved from http://www.webmd.com/heart-disease/features/your-guide-gum-disease

Research associates periodontal and gum disease, or gingivitis, with heart disease (Your guide, 2005, p. 1).  Web M. D. thus recommends brushing, using a circular motion twice daily, flossing, using an antiseptic mouth washing, going to the dentist twice a year, eating healthy foods, and stopping smoking (Your guide, 2005, p. 2).   To ensure proper brushing, opt for an electric or battery-powered toothbrush.

Hatfield, Heather. (2013). The truth about healthy teeth: Your guide to at home dental care.  Electric toothbrushes are they for you.  Web M. D. Retrieved from http://www.webmd.com/oral-health/healthy-teeth-10/electric-toothbrushes

Electric toothbrushes are better than manual brushes at reducing plaque and gingivitis in both the short and the long term (Hatfield, 2005, Electric toothbrushes, p. 2).

Get enough sleep each night, but don't sleep too much.

Morgenthaler, Timothy.  (2013, July 13).  How many hours of sleep are enough for good health?  Adult health.  Mayo Clinic.  Retrieved from http://www.mayoclinic.com/health/how-many-hours-of-sleep-are-enough/AN01487

Chart notes that adults should get seven to eight hours of quality sleep each night. Infants and toddlers need nine to ten hours of sleep per night while infants need three or more hours of naps, and toddlers need an additional two to three hours of nap time.  School children need between nine and eleven hours of sleep nightly.

Alexander, Ruth. (2015, March 24). Why a long night's sleep may be bad for you? BBC Magazine. Retrieved from http://www.bbc.com/news/magazine-31928434

Getting too little or too much sleep over an extended period of time puts adults at a greater risk of death. The optimum number of hours that they need to sleep may be seven hours per night. Moreover, this might mean waking up in the middle of the night whereupon they read, prayed, or meditated, and then going back to sleep.

Quit smoking & stay away from second-hand smoke.

Harms of smoking and health benefits of quitting (2011, January 12).  Retrieved from

http://www.cancer.gov/cancertopics/factsheet/Tobacco/cessation

Tobacco smoke is responsible for lung, esophagus, larynx, mouth, throat, kidney bladder, pancreas, stomach, and cervix cancer as well as acute myeloid leukemia and contributes substantially to heart disease, stroke, aortic aneurysm, chronic obstructive pulmonary disease (COPD) (chronic bronchitis and emphysema), asthma, hip fractures, and cataracts.  It also puts smokers and passive-smokers at higher risk of developing pneumonia and other airway infections.  Mothers-to-be and mothers of infants who smoke increase their baby’s risk of death from Sudden Infant Death Syndrome (SIDS). Men who smoke are at greater risk of erectile dysfunction (Harms of smoking, 2011, para. #2).

Almost immediately upon quitting smoking, heart rate and blood pressure return to normal, and levels of carbon dioxide levels in the blood begin to decline. Within a few weeks, circulation improves, and within several months the lungs begin to start functioning more normally (Harms of smoking, 2011, para. #8).  Long-term benefits of quitting smoking lower the risk of cancer, heart disease, and COPD (Harms of smoking, 2011, para. #9).

Attend worship services weekly.

Being an active member of a faith community provides a support group.

Blotcher, Elena Salmoirago, Fitchett, George, Ockene, Judith K., Schnall, Eliezer, and Crawford, Sybil.  (2011, February 8).  Religion and healthy lifestyle: Behaviors among Postmenopausal women. The Women’s Health Initiative. p. 1-31. Retrieved from http://escholarship.umassmed.edu/cgi/viewcontent.cgi?article=2673&context=gsbs_sp

A three-year study of postmenopausal women between 50 and 79 indicates that religious involvement may promote healthy lifestyle choices since regular worship attendance correlates with taking advantage of preventive health-care services, such as mammograms and pap smears, and habits, for instance, not smoking, drinking moderate, and being aware of fiber intake, but not necessarily with regular exercise or a diet lower in saturated fat and calorie intake (Blotcher, 2011, p. 2).  Thus, in addition to promoting psychological well-being, and promoting social relationships and supports, attending worship services regularly corresponds with making certain healthy lifestyle choices in middle age and elderly women aged 50 to 79 (Blotcher, 2011, p. 8).

Gordon, Serena. (2008, November 26).  Religion may help extend your life.  U. S. News & World Report.  Reprint 2011.  Health Day.  Retrieved from http://health.usnews.com/health-news/family-health/heart/articles/2008/11/26/religion-may-help-extend-your-life

Attending a weekly religious service may lower a woman’s risk of death 20 percent compared with those women who don’t attend religious services (Gordon, 2008, para. 1).  Attending regularly, but less than once a week, accounts for a 15 percent drop in the risk of death.  The statistics for this measure come from a Women’s Health Initiative study of 95,000 women aged between 50 and 79 over at least a seven-year period (Gordon, 2008, para. 10).

Set aside time each day to pray and to meditate.

Schiffman, Richard. (2012, January 18).  Why people who pray are healthier than those who don’t.  Religion. Huffington Post.  Retrieved from http://www.huffingtonpost.com/richard-schiffman/why-people-who-pray-are-heathier_b_1197313.html

Scientific studies show that regular prayer and meditation contribute to a longer and healthier life (Schiffman, 2012, para. 1). Prayer and meditation help alleviate stress and maintain a positive outlook in what medicine calls the “relaxation response” that occurs during prayer as the metabolism decreases, the heart rate slows, blood pressure declines, and breathing become more regular (Schiffman, 2012, para. 4). Prayer slows brain waves, giving those at prayer feeling in control, tranquilly alert, and with a peace of mind since it increases levels of dopamine, which is associated with a sense of well-being (Schiffman, 2012, para. 5-6). 

Accordingly, those who pray daily are 40 percent less likely to have high blood pressure while prayer boosts their immune systems and lessens the severity and length of illness (Schiffman, 2012, para. 9).  Science, however, cannot prove the benefits of intercessory prayer, since what actually happens during prayer cannot be scientifically observed (Schiffman, 2012, para. 12).

Stephens, Anastasia. (2013). 7 health benefits of meditation.  Food Matters.  Pharmacology Productions. Retrieved from http://foodmatters.tv/articles-1/7-health-benefits-of-meditation

The deep relaxation brought about by 15-minutes of daily meditation provides seven measurable health benefits: 1) increased immunity to disease, 2) emotional balance, 3) increased fertility, 4) relief from irritable bowel syndrome, 5) a lowering of blood pressure, 6) prevention and treatment of inflammation associated with heart disease, arthritis, asthma, and skin conditions like psoriasis, and 7) calmness (Stephens, 2013, para. 11-18).  Stephens recommends the following techniques for meditating 15 minutes once or twice a day:  scanning or taking an inventory of the body, focusing on breathing, repeating a mantra, such as a short scripture, and using guided imagery, such as imaging a waterfall, to alleviate stress (Stephens, 2013, para. 19-23).

Set aside time to read scripture.

Dube, Ryan.  (2013). Daily scripture readings and meditation.  Love to Know Stress Management.  Retrieved from http://stress.lovetoknow.com/Daily_Scripture_Readings_and_Meditations

Reading scripture enhances meditation because it provides a concept for the mind to concentrate on instead of thinking about daily stresses (Dube, 2013, para. 6).

Numerous  Christian faiths give their believers access to daily scripture readings Online:

• Bible Gateway provides translations of the Bible in many different languages: http://www.biblegateway.com/

• King James Version: http://www.kingjamesbibleonline.org/

• NIV: http://www.biblestudytools.com/user/login.aspx?

• ReturnUrl=http://www.biblestudytools.com/my-bible/

• New Jerusalem Bible: http://www.catholic.org/bible/

Daily Bible Readings:

• Catholic Online provides Roman Catholic users with daily Bible readings from both the Old and New Testaments, although it doesn’t give an overview of all the readings for the month of December: http://www.cathcom.net/bible/daily_reading/

• The Episcopal Church USA offers a lectionary that gives daily readings in both the Old and New Testament in the Revised Standard Version and the English Standard Version via the following link: http://satucket.com/lectionary/

• Upper Room, a daily devotional guide sponsored by the Greater Board of Discipleship of the United Methodist Church, provides daily devotions based on scriptures, and it also allows users to submit prayer requests. http://devotional.upperroom.org/

• The Presbyterian Church USA provides a lectionary of Old and New Testament readings from the Presbyterian Book of Common Worship: http://www.presbyterianmission.org/devotion/revised-common-lectionary/2013/12/8/

• The Latter-Day Saints Church (the Mormons) considers both The Book of Mormon and the Christian Old and New Testaments as sacred writings.  The Book of Mormon is available Online: http://www.bookofmormononline.org/

Jewish Holy Scriptures:

• The Complete Babylonia Talmud (Hebrew & English) is available via two downloads, one per each language as well as an Online forum :  http://messiahtruth.yuku.com/topic/2722#.VnHuU7lIhjo

• The Jewish Virtual Library offers a full text of the Tanach and the Talmud in English: http://www.jewishvirtuallibrary.org/jsource/judaism.html 

• Jewish Virtual Library also offers the Mishna Online: http://www.jewishvirtuallibrary.org/jsource/Judaism/talmud_&_mishna.html

Daily Torah Readings:

• Chabad.org offers a Daily Torah Study in English http://www.chabad.org/dailystudy/default_cdo/jewish/Daily-Study.htm

• But so does Bible Gateway: http://www.hebrew4christians.com/Scripture/Parashah/parashah.html

The Quran & the Hadith:

Muslims believe that they need to be able to recite the Koran in Arabic, although their first language often isn't Arabic.

• The following link allows Muslims to read the Quran not only in Arabic but also in many other languages, including English: http://qurango.com/english.html

• The following daily reading link provides a simultaneously translation of the Quran in both English and Arabic that one can both read and listen to as well: http://quran.com/1

• Belief.net also provides daily readings of the Quran in English: http://www.beliefnet.com/Faiths/Islam/Daily-Quran-Reading.aspx

•   Hadith and the Prophet Muhammad (in English): http://islam.uga.edu/hadith.html

Buddhist, Hindu & Tao Readings:

• Buddha Net offers daily readings translated into English from the writings of the Buddha: http://www.buddhanet.net/flash/daily-readings/readings.html

• The following URL address gives the full translation of the Tao Te Ching in English http://taoism.net/ttc/complete.htm

• This Daily Tao offers a different chapter of the Tao Te Ching in English everyday http://www.dailytao.org/

• The Hindu Website furnishes English translations of the Hindu scriptures: http://www.hinduwebsite.com/sacredscripts/hinduism_scripts.asp

Hug a friend!

Spechler, Diana. (2013, May 14).  The power of touch: How physical contact can improve your health.  Huffington Post.  Retrieved from http://www.huffingtonpost.com/2013/05/14/the-power-of-touch-physical-contact-health_n_3253987.html

Since Western culture finds showing physical affection outside one’s family is taboo, many individuals suffer from “touch deprivation” (Spechler, 2013, para. 4).  Demonstrating affection by touching, after first asking, lowers blood pressure since hugs, pats on the back, and handshakes reward the central nervous system (Spechler, 2013, para. 5-6).

When all else fails, or even before, volunteer for a clinical trial:

ClinicalTrials.gov. (n. d.).  U. S. National Institutes of Health.  Retrieved from http://clinicaltrials.gov/

Clinicaltrials.gov publishes the results of clinical trials as well as providing recruits the opportunity to participate in them.  The Clinicaltrials.gov Website organizes trials by conditions, rarity, drug intervention, dietary supplement, sponsors/collaborators, and location.

CenterWatch.  (2013).  Drugs in Clinical Trials. Retrieved from

http://www.centerwatch.com/patient/drugs/drugdirectories.html

Through subscription only, Center Watch lists weekly newly approved drugs as well as drugs in current clinical research and gives a summary of trial results to registered users.  This clearinghouse also lists clinical trials from Phase 1 through Phase 4 from around the world.  Moreover, it offers subscribers a five-day tree trial access. 

Get out in the sun—in moderation.

Jegtvig, Shereen. (2013, August 28).  How much sun exposure do I need for Vitamin D?  Nutrition.  About.com. Retrieved from http://nutrition.about.com/od/askyournutritionist/f/sunlight.htm

The skin needs some exposure on the face, arms, back, and legs without sunscreen twice weekly for from between five and 30 minutes, depending on the time of year, and the cloudiness of the sky (Jetvig, 2013, para. 1-3).  Vitamin D isn’t found in any plant food, but is found in oily fish and milk and milk products fortified with Vitamin D ( Jetvig, 2013, para. 4). As almost anyone with Irish or Scots ancestry can also point out, a fair skin should be exposed to the sun for only a very limited amount of time.

See also:

Smith, Evelyn Elaine. (2013, March 7).  Shining the light on the benefits of Vitamin D. Sun exposure provides health benefits for those at risk for osteoporosis, some cancers, and cardiovascular disease.  STEM Library Science Blog.  Retrieved from http://evelynsmithsstemscienceblog.blogspot.com/2013/03/shining-light-on-benefits-of-vitamin-d.html

Smith, Evelyn Elaine. (2013, March 10).  Delaying wrinkles and aging: Nutrition & lifestyle effects on aging skin.  STEM Library Science Blog.  Retrieved from http://evelynsmithsstemscienceblog.blogspot.com/2013/03/delaying-wrinkles-and-aging.html

Understand signs of stress and how to lessen stress factors.

Stress management. (2013, July 13).  Mayo Clinic. Retrieved from http://www.mayoclinic.com/health/stress-symptoms/SR00008_D

Since stress left unchecked leads to chronic health problems, it’s important to recognize signs of stress in the body, mood, and behavior (Stress management, 2013, para. 2-3).  That way, individuals can manage stress through physical activity, relaxation techniques, meditation, yoga, ta-chi—not to mention enough sleep and a balanced diet (Stress management, 2013, para. 4).  However, it’s critical to seek medical help for chest pains since this isn’t an ordinary sign of stress but a symptom of a possible heart attack (Stress management, 2013, para. 5).

Stress symptoms; (2013).  Stress Management Health Center. WebMD.  Retrieved from http://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body

Stress is a chemical reaction that allows the individual to act to prevent injury—“a fight or flight response” whereupon the heart races, respiration speeds up, muscles tighten, and blood pressures rises.  Thus, while a small amount of stress serves as a protective mechanism, chronic, ongoing stress can result in long-term physical, and mental health problems (Stress symptoms, 2013, p. 1).

Stress symptoms fall into emotional, physical, cognitive and behavioral categories (Stress symptoms, 2013, p. 1) while the consequences of long-term stress include mental health problems, cardiovascular diseases, obesity or eating disorders, menstrual problems, sexual dysfunction, skin and hair problems, and gastrointestinal problems (Stress symptoms, 2013, p. 2).  Stressed out people shouldn’t be afraid to seek counseling (Stress symptoms, 2013, p. 2).

Avoid and treat on-the-road health problems.

McLauchlin, Erik. (2009, January 15).  Top 10 travel problems and how to handle them.  Matador Net. Retrieved from http://matadornetwork.com/notebook/top-ten-travel-health-problems-how-to-handle-them/

Diarrhea:

Avoid by drinking or eating foods washed in water that hasn’t been boiled, stay hydrated; [wash hands and/or use antibacterial wipes and liquids after using the toilet and before eating];Treat with ciprofloxacin, Loperamide.

Blisters:

Avoid by wearing well-fitting, broken-in shoes.  Treat with skin lubricant and moleskin pads.

Respiratory infections:

Treat with nasal decongestant, acetaminophen or paracetamol; drink plenty of fluids and rest in bed;

Bladder infections:

Avoid by staying hydrated, showering and changing underwear daily; women should wipe themselves front to back; [take a shower or bath before having sex].  Treat with tmp/smx or ciprofloxacin.

Dental problems:

Treat by visiting a local dentist—as stop gap measures ease pain with clove, warm salt water rinses; [avoid eating any foods with pits or seeds, even if they are suppose to be pitted].

Superficial skin infections:

Treat by cleansing with soap and water and applying antibiotic cream; change and clean wound twice daily; make sure to have a tetanus vaccination before leaving.

Mosquito bites:

Avoid by creating a barrier--wear long sleeves and slacks, sleep under mosquito netting, use a permethrin spray on clothes as well as a 35 percent concentration of DEET spray).

Muscle aches and pains:

Take ibuprofen or acetaminophen.

Jet lag:

Treat upon waking by opening the curtains--bright light stimulates wakefulness, and upon needing to sleep turn off the lights and cover the eyes--dim light has the opposite effect; caffeine provides an artificial boost.

Sexually transmitted disease:

Avoid by creating a barrier—men should wear never worn, latex condoms; [or better yet, abstain from casual sex].

Don’t text or talk on a cell phone when driving. 

Distracted driving. (2013, May 23).  Distracted driving.  Injury Prevention and Control: Motor Vehicle Safety.  CDC: Centers for Disease Control and Prevention.  USA.gov. Retrieved from http://www.cdc.gov/motorvehiclesafety/distracted_driving/

Texting or dialing a cell phone while driving takes the driver’s eyes off the road, his or her hands off the wheel, and mind off driving.  In the United States, 3,321 people were killed by “distracted drivers.  So pull over to answer a phone call.

Keep a journal.

Purcell, Maud. (2006). The health benefits of journaling. Psych Central. Retrieved from http://psychcentral.com/lib/the-health-benefits-of-journaling/000721

Regularly keeping a journal strengthens t-lymphocytes and decreases symptoms of both asthma and rheumatoid arthritis since writing about stressful events helps writers cope with anxiety.

Linger over dinner with family.

Davis, Jeanie Lerche. (2013). Family dinners are important. WebMD.  Retrieved from http://www.webmd.com/a-to-z-guides/features/family-dinners-are-important

When families eat together, family members are more likely to eat fruits and vegetables than fried foods and transfats (Davis, 2013, para. 2), and they are less likely to be drinking sodas.  Children are also less likely to be overweight and to drink, smoke, or use drugs or alcohol (Davis, 2013, para. 6).

Choose friends wisely.

Smith, Ann.  (2010, June 16).  Toxic friends: When friendship is no longer healthy.  Healthy Connections.  Psychology Today.  Retrieved from http://www.psychologytoday.com/blog/healthy-connections/201006/toxic-friends-when-friendship-is-no-longer-healthy

Everyone should stay away from acquaintances and friends who 1) take more than they give, 2) lower self-esteem, 3) can’t keep a secret, 4) bring out  an individual’s worst traits, 5) consistently disappoint and cancel meetings, 6) don’t like or respect an individual’s family, and when both partners in a friendship can’t agree upon whether it’s a platonic or a romantic relationship (Smith, 2010, para. 3-12).

Listen to classical music, or better yet, play a music instrument yourself.

Frederick, Claudia.   (2012, September 24).  Ten studied effects of classical music on the brain.  Dr. Joe Today.  Retrieved from http://www.drjoetoday.com/ten-studied-effects-of-classical-music-on-the-brain/

Major and minor music modes help convey emotions.  Classical music calms and sooths, while heightening emotions, relieving pain and anxiety, lowering blood pressure, and curing insomnia.  It may also alter brain waves in young children, and foster their brain development.  Infants may actually grow faster if they listen to classical music.  Finally, when cities like New York and London have played classical music in public places, this has actually lowered the crime rate there (Frederick, 2012, para. 3-11).

Estrella, Espie. (2013). Benefits of music education: 5 reasons to play a musical instrument.  Music Education.  About.com. Retrieved from http://musiced.about.com/od/beginnersguide/a/pinst.htm

Learning to play a musical instrument helps children develop their reading skills and raises their I.Q. while it helps adults retain mental alertness and memory.  Practice learning to play also teaches self-discipline, relieves stress, gives a sense of achievement, and it can be fun (Estrella, 2013, para. 2-6).

Laugh at yourself.

Stress relief from laughter.  It’s no joke.  (2013, July 13).  Stress management.  Mayo Clinic.  Retrieved from http://www.mayoclinic.com/health/stress-relief/SR00034

In the short term, laughter can stimulater the heart, lung, and muscles as well increase the endorphins released to the brain, activate and then relieve the stress response, and smooth tension.  Long term, laughing often improves the immune system, relieves pain, increases emotional satisfaction, and improves mood (Stress relief from laughter, 2013, p. 1).  Individual can improve their sense of humor by surrounding themselves with visible reminders of what makes them laugh and smile, practice laughing laugh with others, read jokes and funny stories they want to share, and developing a sense of what isn’t funny (Stress relief from laughter, 2013, p. 2).

___________



Adults are turning to coloring to help them meditate.

Take up coloring to relieve stress:

Ease stress by using coloring to meditate better. Coloring it seems is no longer just for small children as noted in this American Library Association link: http://americanlibrariesmagazine.org/latest-links/adult-coloring-books-2015/

The following adult coloring pages are available free-of-charge Online:

• http://www.clipartandcrafts.com/coloring/design-posters/index.htm

• http://www.coloringprintables.net/adult-coloring-pages.html

Similarly, other non-stressful hobbies can have the same ameliorating effect on stress.

___________

Addendum

January 7, 2016

Mastering a new skill like learning a foreign language keeps the mind sharp!

Reece, Tamekia. (2015, December 24). 10 habits of people who lived to be 100. Prevention. Retrieved from http://www.prevention.com/mind-body/10-habits-of-people-whove-lived-to-be-100?cid=NL_PVNT_-_01072016_habitsofpeopleover100_More&smartcode=YN_0000693745_0001537899

Genes matter but lifestyle matters as well when it comes to longevity (Reece, 2015, December 15, para. 1).

1. Mix and mingle: Older adults with social connections have a 50 percent greater chance of reaching age 100 (Reece, 2015, December 15, para. 2).
   
   
2. Sweat to the oldies: Seniors who exercise seven hours weekly lessen their chance of dying early when compared with those who are active for less than 30 minutes weekly. However, physical activity doesn't necessarily mean going to the gym since in includes activities like walking, gardening, dancing along with perform a mix or aerobic, balance and strength-training exercises (Reece, 2015, December 15, para. 3).
   
   
3. Do some brain training: The elderly who keep their minds sharp delay or prevent diseases like Alzheimer's by keeping up with current events, playing cards, doing crossword puzzles, using the Internet, learning a new hobby, traveling, or going back to school (Reece, 2015, December 15, para. 4).
   
   
4. See the glass half full: A study of Ashkenazi Jews aged 95 to 107 finds they usually cultivate a positive attitude and a sense of humor (Reece, 2015, December 15, para. 5).
   
   
5. Chill out: By this time, older adults should be able to manage stress by staying calm and being thankful. Reduce stress by keeping a journal, talking with affirmative friends and relatives exercising, taking time to relax, or seeking professional counseling (Reece, 2015, December 15, para. 6).
   
   
6. Listen to your gut: Opt for healthy eating, which means more fruit and vegetables [and less meat[ as well as following a diet habit embraced by Okinawan centenarians of stopping eating when one is 80 percent full (Reece, 2015, December 15, para. 7). 
   

   

   Include more fruits and vegetables in your diet.

7. Keep the scales in balance: Keep body weight in check (Reece, 2015, December 15, para. 8). 
   
   
8.  Pop pills with caution: Staying healthy without going to the doctor and refraining from seeing pills as a magic cure-all actually helps older adults live longer (Reece, 2015, December 15, para. 9).
   
   
9. Work the schedule: Adhering to a daily schedule even after retirement proves beneficial (Reece, 2015, December 15, para. 10).
   
   
10. Don't snooze on beauty rest: Get enough sleep—at least seven hours per night—is part of a healthy lifestyle (Reece, 2015, December 15, para. 11).
    

    ____________

Medical Resources for Seniors 

(& Everyone Else)

Below readers will find links to resources on various medical diseases and conditions:


Alzheimer’s Disease

Overview from NIH Senior Health: http://nihseniorhealth.gov/alzheimersdisease/toc.html

National Institute on Aging: Easy-to-Read Booklets on Alzheimer’s Disease and Memory Loss: http://www.nia.nih.gov/Alzheimers/ResearchInformation/NewsReleases/Archi ves/PR2006/PR20060531EasytoRead.htm

National Alzheimer’s Disease Association: Alzheimer’s Disease Basics: http://www.alz.org/alzheimers_disease_publications_alz_basics.asp

Cancer

MedlinePlus Easy to Read: http://www.nlm.nih.gov/medlineplus/easytoread/easytoread_c.html

Breast Cancer from NIH Senior Health: http://nihseniorhealth.gov/breastcancer/toc.html

Colorectal Cancer from NIH Senior Health: http://nihseniorhealth.gov/colorectalcancer/toc.html

Prostate Cancer from NIH Senior Health: http://nihseniorhealth.gov/prostatecancer/toc.html

For specific cancers, see MedlinePlus Easy to Read Index: http://www.nlm.nih.gov/medlineplus/easytoread/all_easytoread.html

COPD and Lung Diseases

Overview from NIH Senior Health: http://nihseniorhealth.gov/copd/whatiscopd/01.html

Lung Diseases: http://www.nlm.nih.gov/medlineplus/easytoread/easytoread_l.html

Smoking: http://www.nlm.nih.gov/medlineplus/easytoread/easytoread_s.html

COPD from MedlinePlus: http://www.nlm.nih.gov/medlineplus/copdchronicobstructivepulmonarydisease.html

Overview of Lung Cancer from NIH Senior Health: http://nihseniorhealth.gov/lungcancer/toc.html

Diabetes

Overview from NIH Senior Health: http://nihseniorhealth.gov/diabetes/toc.html

MedlinePlus Easy to Read: http://www.nlm.nih.gov/medlineplus/easytoread/easytoread_d.html

Diabetes Easy Reading Series (scroll down page): http://www.fcs.uga.edu/ext/pubs/food/diabetes.php

Heart Attack

Overview of Heart Attack from NIH Senior Health: http://nihseniorhealth.gov/heartattack/toc.html

Overview of Heart Failure from NIH Senior Health: http://nihseniorhealth.gov/heartfailure/toc.html

MedlinePlus Easy to Read: http://www.nlm.nih.gov/medlineplus/easytoread/easytoread_h.html

Stroke

Overview from NIH Senior Health: http://nihseniorhealth.gov/stroke/toc.html

MedlinePlus Easy to Read: http://www.nlm.nih.gov/medlineplus/easytoread/easytor

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Free Diet & Weight
Management Websites

Lose weight by a combination of diet and exercise.

For an analysis of free-of-charge diet and weight management Websites go to http://evelynelainesmith.blogspot.com/2013/11/healthy-eating-habits-make-for-healthy.html

The articles reviewed and the links furnished on this Web page represent the opinions of their authors, so they complement—not substitute—for a physician’s advice.