People who live to be 90 years old. You attend religious services at least once a week
Do yoga. It has been proven that yoga exercises help lower blood pressure, normalize cardiac activity, develop flexibility and relieve stress.
Quit smoking. One out of two smokers dies due to this bad habit. Do I need to add anything?
Avoid stressful situations. A little stress won't hurt, but if it turns into a long-term debilitating state, it's harmful not only to the psyche, but also to the body as a whole. Recent studies have shown that stress increases blood pressure and causes many digestive problems, leading to premature aging of the immune system.
Don't overuse wine. Wine drinkers live longer because wine contains antioxidants that help lower bad cholesterol and protect against heart disease, but heavy drinking increases the risk of laryngeal cancer and can damage the liver and kidneys.
Use dental floss or a toothpick. Doctors have established a clear relationship between gum disease, cardiovascular disease and stroke. Recent studies have shown that people with gum disease are 3 times more likely to suffer from atherosclerosis, a narrowing of blood vessels that causes a heart attack or stroke.
Watch your weight. With every extra kilo you lose, you lose several months of your life. Obesity causes the death of 30,000 people every year, although some scientists argue that this only happens when obesity is paired with smoking.
Get a pet. Australian scientists studied more than 11,000 people and found that pet owners are much healthier than those who do not keep animals in the house. The care, affection and warmth that you give to your charges are emotions that have a beneficial effect on our condition: they help lower blood pressure, prevent the development of stress and shorten the recovery period even after serious illnesses.
Avoid fried foods. During the process of frying meat at high temperatures, harmful substances are released that increase the risk of developing cancer (stomach, intestines, pancreas and breast).
Do your gardening more often. Studies have shown that even a walk in a beautiful flowering garden reduces stress levels. Digging in your garden beds burns calories and keeps you alert and sane.
Don't get divorced. It has been proven that a happy marriage prolongs life, while divorce shortens it.
More sex. This good physical exercise also helps produce endorphins, and recent research has shown that it also produces growth hormones, which stimulate the immune system.
Visit your dentist regularly. Dentists can recognize the first signs of oral cancer. Between visits, check your mouth for any sores that won't heal, white or red bumps on your lip, mouth or throat, and whether you have pain or difficulty swallowing or chewing.
Solve crossword puzzles, learn a foreign language or do something else that develops your brain, because exercises for the head are just as important as exercises for the body.
Don't stop there. The more successfully you achieve your goals, the more likely you are to stay healthy. As many years of research have shown, winners and laureates of major international competitions and festivals live longer than their colleagues who have never received such awards. But even modest achievements have a beneficial effect on health.
Learn to adapt and be patient. People who live to be 100 years old never gave up. Often they started their lives anew, experienced heavy losses, but continued to live.
Eat Mediterranean food. Greek and American studies have shown that following a Mediterranean diet reduces the likelihood of premature death by 25%.
More optimism. Danish researchers have shown that optimists have a 55% lower risk of developing serious illnesses than pessimists.
Learn to meditate. This will help lower blood pressure and relieve muscle pain, improve circulation, blood flow to the brain and lower levels of stress hormones.
Strengthen your abdominal muscles. A study by Canadian scientists showed that people with weak abdominal muscles have a higher mortality rate.
Get enough sleep. By depriving yourself of adequate sleep, you accelerate the aging process and also increase the risk of developing age-related chronic diseases.
Eat chocolate. Just make sure it has a high percentage of cocoa. It contains polyphenol, a strong antioxidant that reduces the risk of cardiovascular disease.
Avoid sunbathing. It has been found that your risk of skin cancer increases by 20% for every 10 days of sun exposure until you reach age 55.
Measure your blood pressure. Hypertension is the most common cause of preventable death. It includes half of all cardiovascular diseases - heart attack, stroke, cardiac arrest. 120,000 people could avoid a heart attack or stroke, and 62,000 could be saved if their blood pressure was closely monitored.
Fight depression. Depression affects one in five people. And severe depression can be a real killer. Symptoms: frequent crying, fatigue, feelings of guilt and helplessness, lack of motivation, anxiety, low self-esteem, trouble sleeping, loss of desire, mental pain and suffering, eating more or less than usual, loss of interest in life.
Beware of diabetes. You may be one of the millions of people who have type 2 diabetes and don't know it. Diabetes can be detected by a routine blood test. Symptoms: unquenchable thirst, frequent visits to the toilet, weight loss, fatigue.
Consult an ophthalmologist to find out if you have glaucoma. Glaucoma affects one in 50 people over 40 years of age. The disease can develop asymptomatically until it reaches a serious stage, when vision is sharply weakened. When diagnosed early, glaucoma can be successfully treated.
Monitor your skin condition. Tell your doctor if you notice any new skin growths, persistent sores, sores that do not heal within a month, new moles or enlarged moles that change color, have an unclear outline, are inflamed or itchy, or have a red edge, bleed, or crust over.
Check your breasts regularly. You know very well what your breasts look like normally, and you can be sure that you will feel any lumps or changes. If any are detected, immediately contact a mammologist and undergo the necessary studies. Mammography detects tiny lesions that you cannot feel by palpation.
Regularly (at least once a year) undergo examination by a gynecologist and submit swabs for analysis. Early diagnosis prevents up to 5,000 deaths from cervical cancer.
Don't forget about massage. Regular massage can improve blood circulation, speed up the recovery process after illness, increase muscle tone and improve overall well-being.
Don't oversleep. Some researchers claim that sleeping too much can lead to depression and poor mental performance.
Take walks in the parks. A study of retirees found that walking in green spaces increases life expectancy.
Eat miso soup. In Japan, it is eaten for breakfast and before bed. Japanese studies have discovered that regular consumption of this soup reduces the risk of cancer, cardiovascular disease and liver disease.
Move out of town. Studies have shown that city residents have a life expectancy of 6 years less.
Drink coffee (but in moderation). A cup of coffee a day helps protect against liver cancer. Drinking more than one cup does not reduce your risk of getting sick.
Keep working. People who work into retirement age are healthier and more cheerful than those who actually retire.
Eat gazpacho. American studies have found that 2 gazpachos a day for two weeks compensate for the lack of vitamin C, and also contribute to the fight against stress, and therefore help resist diseases.
Laugh more often. Laughter improves blood circulation as effectively as many physical exercises, reduces stress hormones, and also promotes the production of endorphins, which elevate your mood.
Check your blood cholesterol levels. If it's high and you can't lower it with diet and exercise, your doctor may prescribe statins to lower it.
Pay attention to snoring. Sleep apnea—characterized by excessive snoring—is a major health hazard. It can lead to insomnia, high blood pressure and palpitations.
Take care of the bones. Osteoporosis? According to statistics, it affects every third woman over 50 years of age. To strengthen your bones, eat foods rich in calcium and vitamin D, avoid drinking too much alcohol, quit smoking, and do exercise, which will also help you stay in good physical shape.
Drink more water. Higher up, the body needs it even more than food. Drinking 8 large glasses of fluid a day will help your body rid itself of toxins.
Live an active social life. Scientists say this is even more important than exercise. People who maintain strong connections with friends have stronger immune systems, stronger mental performance, and generally live longer than less sociable people.
Become a volunteer. American studies have shown that people who voluntarily helped others and participated in various social activities experienced an improvement in their own physical well-being and mental performance.
Be glad you are a woman. Women live longer than men, and 90% of people who reach 100 years of age are women!
All your small and big daily habits (from what you eat to how you live) - everything you do and do during the day can add many years to your overall life expectancy. And this, of course, is no secret. But how do we know if we are doing everything right? In this article, we'll look at the science-based signs of living a long life and tips on how we can achieve it.
Let's start with some statistics: in the 20th century, average life expectancy increased by 30 years. This is the largest increase in 5,000 years in human history. How about this: Long-lived people (those who reach three digits in age) are no longer unusual today, with the number of such lucky people in the world increasing by 51% from 1990 to 2000. How to explain such a sharp rise?
Advances in healthcare, education, disease prevention and treatment methods, of course, played a significant role in this. But there is also something you may not have thought about. Even small daily habits and overall life circumstances can affect how long and how well you live.
Below we look at the science-based signs of living a long life and tips on how we can achieve it.
1. You have a relatively flat stomach even after menopause.
According to research from the National Institute on Aging, people with big bellies are 20% less likely to live to age 100 (even if their body mass index is within the normal range). Do not forget that in adulthood you will need more effort to keep your waist thin, since hormonal changes contribute to the appearance of excess weight.If your waist is 88.9 cm or more (for men 101.6 cm or more), follow these steps:
1. Add two or three 20-minute strength training sessions to your weekly exercise regimen to maintain muscle mass and metabolic rate.
2. Give your body a daily serving of Omega-3 (found in salmon, walnuts, flaxseed) to help fight inflammation, and at least seven daily servings of disease-fighting fruits and vegetables .
3. Commit 25% of your daily calories to healthy fats, such as monounsaturated fatty acids, which protect your heart and can help you lose excess fat around your waist and thighs.
2. You were a healthy weight as a teenager.
A study in the journal Pediatrics of 137 people found that being overweight at age 14 doubled the risk of developing diabetes in adulthood. And according to the American Heart Association, adults with diabetes are two to four times more likely to develop heart disease.3. You love oatmeal with raspberries.
Most of our fellow citizens consume from 14 to 17 g of fiber per day. Just add 10g and you will reduce your risk of death from cardiovascular disease by 17%. Dietary fiber helps reduce harmful LDL cholesterol, improve insulin sensitivity and promote weight loss.Eat oatmeal (½ cup dry oatmeal contains 4 grams of fiber) with 1 cup of raspberries (8 grams) and you'll get 12 grams of fiber in just one meal. Other fiber-rich foods: ½ cup 100% bran grains (8.8 g), ½ cup cooked lentils (7.8 g), ½ cup cooked black beans (7.5 g), one medium sweet potato (4.8 g) ), one small pear (4.3 g).
4. You are consuming the right amount of calories.
Researchers in St. Louis report that men and women who limit their calorie intake to 1,400 to 2,000 calories per day (about 25% less than our typical 2,000 to 3,000 calories) have healthier bodies and their hearts function more like human hearts. , younger than them by about 15 years.“We're talking less about eating less and more about your body's need to get as many nutrients per daily calorie as possible,” says study author Luigi Fontana, M.D., Ph.D., associate professor of medicine at Washington University. University School of Medicine. The study tells us to eat more vegetables, whole grains, skim milk and meat, and avoid white bread, soda and candy. "If you stop eating empty calories and eat more nutrient-dense foods, your health will improve significantly," says Fontana.
5. You are a tea lover
Both green and black teas contain a concentrated dose of catechins, substances that help reduce blood vessel tension and protect your heart. A study of more than 40,500 Japanese men and women found that those who drank 5 or more cups of green tea every day had the lowest risk of death from cardiovascular disease and stroke. Similar studies with black tea showed similar results.You really only need 1 or 2 cups of tea a day to get your heart pumping a little better. Just make sure you use fresh brew. Ready-to-drink teas (those sold in supermarkets among other drinks) do not offer the same health benefits. "Once tea leaves are steeped, the catechins they contain deteriorate within a few days," says Jeffrey Bloomberg, Ph.D., professor of nutrition science and policy at Tufts University. Additionally, some studies suggest that adding milk to tea may eliminate its cardiovascular benefits, so stick with lemon or honey. (This is what an ideal healthy cup of tea looks like).
6. You don't drink cola
Scientists in Boston have found that drinking cola and similar drinks every day doubles the risk of metabolic syndrome, which leads to a whole host of problems, including high blood pressure, elevated insulin levels and excess waist fat, which increases the chances of developing heart disease and diabetes. . Maintaining normal blood pressure and cholesterol levels, preventing diabetes and avoiding bad habits like smoking can add 6 to 9.5 years of health to your long life.One of the harmful additives that gives cola its color increases the risk of metabolic syndrome, according to animal studies. Scientists also suggest that people who drink such drinks regularly are exposing their bodies to the harmful effects of natural or artificial sweeteners. As a result, they themselves prefer and crave sugary foods, which can lead to weight gain, says Vasan S. Ramachandran, MD, professor of medicine at Boston University School of Medicine.
Your Best Bet: If you really need caffeine, switch to tea. And if you're drawn to fizzy drinks, try sparkling water with some juice added.
7. You eat purple food
Grapes, blueberries and red wine: These have a deep, rich color thanks to the polyphenols they contain, compounds that reduce the risk of heart disease and may also protect against Alzheimer's disease. Polyphenols help keep blood vessels and arteries flexible and healthy. "What's good for your coronary arteries is also good for your brain's blood vessels," says Robert Grigoryan, PhD, director of the Center for Cognitive Disorders at the University of Cincinnati. Preliminary animal studies suggest that adding dark grapes to your diet may improve brain function. Moreover, a recent study found that eating one or more cups of blueberries every day can improve communication between brain cells and, as a result, lead to improved memory.
8. You don't like hamburgers, hot dogs, etc.
A few servings of beef, pork or lamb won't make a significant difference to your health, but eating more than 510 grams of red meat a week increases your risk of colorectal cancer, the most common type, according to a major report from the American Institute for Cancer Research. The risk of colorectal cancer also increases by 42% for each excess amount of processed meat (such as hot dogs, bacon and deli meats) eaten in a day.Experts aren't sure why red meat is so harmful, but the main reason is considered to be carcinogens that can be formed when meat is grilled, smoked, or added with carcinogens such as nitrates. "You can eat a hot dog during a match, but don't make it a habit," says Karen Collins. And when you cook red meat, marinating it first and breaking it up into small pieces (about the size of a kebab) and turning them often can all help prevent carcinogens from forming. If you bake or fry it, keep the oven at 204°C.
9. You run 40 minutes a day
Scientists in California have found that middle-aged people who simply run for a total of about 5 hours a week live much longer and their bodies function better both physically and mentally as they age. This study followed the health of runners and non-runners for 21 years. “We were surprised that runners not only had lower rates of heart disease, but that they also had lower rates of cancer, neurological diseases, and infections of all kinds,” said study author Elisa Chakravarti, MD, assistant professor of medicine at the Stanford University School of Medicine. Medicine. "Aerobics keeps the immune system young." If you don't like running, even 20 minutes a day of any type of physical activity that gets your breathing up can improve your health.
10. You prefer to walk rather than drive.
According to a recent study of 2,603 men and women, those who walk about 30 minutes a day live longer than those who walk less, regardless of whether they are overweight or not. Therefore, overweight people can improve their heart health by adding just 10 minutes of walking to their daily routine. So a walk during your lunch break, a few laps around the field or playing football with your child can be your first step towards a healthy lifestyle.11. You do all the housework
According to a study involving 302 adults aged 70 and 80, vacuuming, washing floors or windows, i.e. Cleaning the house for one hour can help burn an average of about 285 calories at a time and reduce the risk of dying at a relatively young age by 30%.
12. You have strong legs
Lower body strength is key to your body's sense of balance, flexibility, and endurance. As we age, these attributes are key to reducing the risk of falls and injuries, especially hip fractures, which often lead to rapid decline in health. Up to 20% of patients with a hip fracture die within 1 year of injury due to complications. “Weak hip muscles are a leading predictor of frailty and ailments in old age,” says Robert Butler, MD, president of the US International Longevity Center in New York City.To strengthen your legs, you need to walk, run and do special exercises more. For example, one of the most effective exercises: Stand with your back and press against the wall. Slowly lower yourself into a half-squat position so that your knees do not go beyond your toes (are at a 90° angle to the floor) and your lower back is pressed against the wall. Stay in this position until you feel very tense and can no longer continue. Do it every day and try to increase your approach time by at least a few seconds at a time.
13. You are the life of the party
People who are open and sociable are 50% less likely to develop dementia, according to a recent study of more than 500 men and women aged 78 and over by the Karolinska Institute in Sweden. Study participants also indicated that they are not easily angered. Researchers believe this is due to the fact that their bodies rarely produce the “stress hormone” cortisol, which can impair brain cell connections. Science recommends several other valuable ways to reduce cortisol levels: meditate, drink black tea, or take an occasional nap during the day.
14. You are a prosperous and cheerful person.
About 17% of all people feel prosperous and successful, says a study by American psychologists. They have a positive outlook on life, a sense of purpose and community. Such people are much healthier than sad and dissatisfied people, and there are about 10% of all adults who do not feel happy and satisfied with their lives. Most of us fall somewhere in between. “We must strive to thrive in order to find meaning in our lives,” says Corey Keys, Ph.D., professor of sociology at Emory University. “In Sardinia and Okinawa, where people live for a very long time, hard work is very important, but not more than spending time with family, cultivating spirituality and helping other people.”15. You feel 13 years younger than you really are.
That's what older adults in good health said in a recent survey of more than 500 men and women aged 70 and older. “Feeling younger is directly related to improved health and longer life,” says researcher Jackie Smith, Ph.D., professor of psychology at Michigan State University. “It can increase optimism and motivation to overcome problems, which helps reduce stress and boosts your immune system, which ultimately reduces your risk of all sorts of diseases.”
16. You are someone who always challenges yourself.
People who consider themselves disciplined, organized and accomplished live longer and have up to 89% lower risk of developing Alzheimer's disease than those who are less conscientious. "When you focus your attention diligently, you use more thinking abilities," says lead researcher Robert S. Wilson, Ph.D., professor of neurology and psychology at the University of Chicago Medical Center.Set personal or career goals and challenge yourself to achieve them someday. Also, constantly try something new to stimulate your brain: if you always read fiction, pick up some autobiography instead. And the next day, try to remember three facts that you learned from yesterday's reading.
17. You really love your friends...
"Good interpersonal relationships act as a buffer against stress," says Micah Sadigh, Ph.D., associate professor of psychology. Making sure you have people who support you keeps you healthy mentally and physically. According to one scientific study, chronic stress weakens the immune system and ages your body's cells faster, which ultimately leads to a reduction in life expectancy by 4 to 8 years. "You need friends who you can talk to without judgment or criticism from them," says Sadigh.
18...and your friends lead a healthy lifestyle
According to a New England Journal of Medicine study, if your close friends gain weight, your chances of doing the same may increase by 57%! "In order to live a healthy lifestyle, it is important to connect with people who have similar goals," says Nicholas A. Christakis, MD, lead researcher of the study. Join a weight loss group or start running with a buddy.19. You have completed at least one course at a college or university
A Harvard Medical School study found that people with more than 12 years of formal education (even if it's just 1 year of college) live 18 months longer than those with fewer years of schooling. Why? The more education you have, the less likely you are to smoke. In fact, only about 10% of adults with a bachelor's degree have this bad habit, compared to 35% of those with a full college degree or no college degree at all.
20. You actively use technical innovations
"Learn to use Twitter or Skype to keep your brain cells young and healthy," says Sherry Snelling, senior director of the group that sponsors the annual survey of American centenarians. Many older Americans send emails, Google searches, and even go on virtual dates. Researchers say using the latest technology helps us not only mentally, but also socially: “Staying in touch with friends, family and current events will make you feel connected and important,” says Snelling.21. Your heart rate is 15 times every 15 seconds.
This equates to 60 beats per minute - exactly how many times a healthy heart beats at rest. Most people have a heart rate between 60 and 100 beats per minute, and the closer to the lower limit, the healthier the person. "A slow heart rate means your heart isn't overworked and can serve you longer," says Leslie Cho, MD, director of the Cleveland Clinic Women's Heart and Vascular Center.22. You started menopause after age 52
Research shows that, naturally, late menopause means longer life expectancy. One possible reason for this: "Women who have a late onset of menopause have a much lower risk of cardiovascular disease," says Mary Jane Minkin, MD, professor of obstetrics and gynecology at Yale School of Medicine.23. You have a late child
If you get pregnant naturally after age 44, you're 15 percent less likely to die before age 60 than someone you know who gave birth before age 40, a recent University of Utah study reports. "If your ovaries are healthy and you are able to have children at this age, then that is a sign that you have genes that will help you live longer," says lead researcher Ken R. Smith, Ph.D.
24. Your mother gave birth to you when she was young.
If you were born when your mother was about 25, you are twice as likely to live to age 100 as those born to a relatively older mother, according to scientists at the University of Chicago. They suspect that young mothers' bodies are better suited to fertilization and pregnancy, which means this leads to the birth of healthier offspring.25. You don't snore
Snoring is a major symptom of obstructive sleep apnea, a disorder that causes you to stop breathing for short periods of time because tissue in your throat breaks down and blocks your airway. In severe cases, this can happen 60 to 70 times per hour. Sleep apnea can cause high blood pressure, memory problems, weight gain and depression. An 18-year study found that people without apnea are 3 times more likely to live longer than those with severe apnea. If you snore and notice excessive daytime sleepiness or frequent mood changes, you should consult a sleep specialist.
26. You regularly check your vitamin D levels in your blood.
"For optimal disease protection, we should have at least 30 nanograms of vitamin D per milliliter of blood," a recent study reports. Almost 80% of us have less. “Vitamin D not only helps prevent osteoporosis, but may also reduce the risk of cancer, heart disease and infections,” says lead researcher Edith Gindl, assistant professor of surgery at the University of Colorado Denver School of Medicine. If necessary, you can take a daily supplement to raise your blood levels of vitamin D. Doctors can measure it with a simple blood test, and periodic monitoring may be necessary since vitamin D becomes toxic at 100 ng/ml.27. You rarely walk near busy roads
This bodes well for your heart. According to a new German study, patients who suffered heart attacks were more likely to be walking around very heavy traffic shortly before symptoms began. While the exact evidence is unclear, scientists suggest that a combination of air pollution from oncoming traffic and the stress of heavy traffic may be responsible for an increased risk of heart attack.
28. You don't have psoriasis
“People who have been diagnosed with a chronic skin condition are 63% more likely to develop diabetes and have a 17% increased risk of high blood pressure,” dermatology researchers report. It can be suggested that psoriasis should be considered not only as a skin disease, but also as a general disorder of the body.29. You attend religious services at least once a week
People who attend church services weekly have a 20% reduced risk of death, regardless of whether they smoke, drink alcohol or exercise. These data were obtained in a study involving more than 92,000 people. Researchers cite the emotional support and respite from stress that regular attendance at religious services can provide.
And always remember that, as we all know, one of the best ways to extend your life is to at least not shorten it! We wish you only health and happy longevity!
Recently, we have often encountered interest in the topic of abnormally low life expectancy of Russian men (see the link for a good graph by country). In terms of the difference between male and female life expectancy, Russia is the absolute leader (women live 72, men 59, difference = 13 years). The other two “leaders” are Belarus (75 – 63 = 12) and Ukraine (74 – 63 = 11). (Source - http://www.prb.org/pdf05/05WorldDataSheet_Eng.pdf). For comparison, in Colombia, where drug lords reign, there is a permanent guerrilla war, men live 10 years longer than in Russia, and the difference with women is only 6 years. I had the idea that it would be easier to understand the reason for this phenomenon if we go from the opposite: find out why men live long, and what they need for this (and what is missing in modern Russia).
This is exactly the rare case when I can turn to practical experience, since among relatives and acquaintances there are many families that are distinguished by the longevity of not only women, but also men. I've had the opportunity to study up close the characteristics of people who have safely passed the 90-year mark (or are approaching it) while maintaining a sound mind, a strong memory, an active lifestyle, or, at a minimum, the ability to live independently and take care of themselves (without nurses and servants).
So, by studying these people, I apparently managed to discover that very “secret of longevity.” Interestingly, it is not the same for men and women. At the same time, the women's secret of longevity is extremely simple and fits literally in one phrase (I will give it at the end). But when presenting the masculine, you need to start from afar.
First of all, we need to reject the hypothesis of particularly benign genes or inherently good health. Oddly enough, most of the long-living men I know had rather mediocre health in their youth, and they were also battered by war, famine, and all sorts of stresses of that era. This is confirmed by examples from the literature. Thus, the philosopher Kant, who suffered from a rare incurable disease from a young age, lived to be 80 years old, which at that time was rare even for healthy people. The now living writer Onegov, who had a number of serious illnesses in his youth, at 80 looks 60, and his energy and physical fitness would be the envy of many 30-year-old office dwellers.
Other reasons for longevity are often mentioned by regular exercise, moderate physical activity or outdoor activities. In most cases known to me this is present, but not in all. Even a lazy accountant can live 90 years. The same Kant limited himself to daily walks with a cane, no more than an hour. I got the impression that it is not the “active rest” itself that is important, but the pleasure one gets from it. If picking around the dacha is your hobby, then keep it that way. And if “active rest” is obtained only “through force,” then it will not bring any benefit. You must definitely find the type of physical activity that attracts you on its own, and not “because you don’t want to.” Otherwise, it will shorten your life rather than extend it. People who “break themselves over the knee” do not become long-livers.
I immediately dismiss “healthy eating,” vegetarianism, and all kinds of diets as a reason for longevity. Most of the centenarians I know began to care about diet only in their old age. And in their youth, as a rule, they experienced, if not hunger, then a meager, monotonous diet (bread, cereals, potatoes), not burdened with vitamins. The main principle of a long-liver is not to bother with food. What is is what is. At the same time, I have never met any fat centenarians. I have never met centenarians who, in their youth, had to artificially fight excess weight.
Tobacco is definitely not recommended; it takes at least 20 years off your life. I have before my eyes an example of two brothers: the younger one smoked and did not even reach 70 (stroke), the eldest did not smoke and is approaching 90, while personally digging up 6 acres, spinning on the horizontal bar, behaves and is perceived by others as a full-on man 60. At the same time, the long-lived brother spent most of his life in an office in a large city, and the younger one spent outdoors, in the fresh air, doing moderate physical labor.
Infrequent (once a week) moderate (without external signs of intoxication) alcohol consumption, on the contrary, is allowed. The centenarians I know drink (occasionally, on occasion) cognac, vodka, wine, good moonshine - but not beer. I have not yet seen a single “beer” long-liver. The favorite everyday drink of all centenarians without exception is tea. Oddly enough, it is often black, not green, and without any frills. Among long-living women there are also coffee lovers. Male coffee drinkers, as a rule, drop out at the age of 50-60.
Especially regarding the vegetarian diet: all the long-living men I know not only gobble up meat, fish and poultry on both cheeks every day, but also do not refuse good lard. In general, after such an example as Hitler, it should be clear to everyone that vegetarianism and longevity are two incompatible things.
I think that I have already tired the reader enough with nonsense, I move on to the main thing (fanfare).
So, the common striking quality of all male centenarians (and candidates for longevity) known to me relates more to the structure of the inner world and state of mind than to some physiological recipes. All centenarians, from a young age, are characterized by a certain form of autism, an obsession with some “own little world,” “own little garden,” which absorbs 80% of their attention and vital energy. This, of course, is not about clinical autism, since this “kindergarten” may include social activities, the need for contact with many people, etc. “Sadiq” is not so much isolation from the world, “escape,” some kind of “monasticism,” but rather the perception of the world in a certain selected context, filtering out everything else. So, for example, it cannot be said that a surfer is “hiding from problems” - he can be hit by a wave or bitten by a shark. But he creates these problems for himself, of his own free will, this is an element of the game.
So, for a long-liver, the world is concentrated around a certain “inner circle” controlled by him, which, by and large, is the only thing that matters. All problems and troubles in the world external to this circle (even if these are problems of one’s own family) are perceived by him as if “through a layer of cotton wool”, muffled, and do not touch too deeply. Problems within the “circle” itself are perceived more as an element of the game situation than as something fatal. The personality of a centenarian is built around a certain “hobby”, which occupies him and distracts him from “worldly problems”, but which, somewhere deep down in his soul, is recognized as a hobby - something important not in itself, but insofar as it can bring him joy.
As an illustration, the example of Archimedes comes to mind. Archimedes had every chance of becoming a long-liver: the old man calmly drew his constructions on the sand, while the enemy army burst into the city. As you know, he died only because he lacked a healthy indifference towards his very hobby: he could not stand it and attacked a soldier who was looking at the drawings. For a true long-liver, the contemplation of a cut down and trampled “garden”, of course, causes disappointment, but the thought immediately comes: “So maybe we should take this opportunity and plan it somehow differently, more interestingly?”
I think the reader is already ready for the next step. It is clear that what is important for longevity is not a man’s obsession with his “garden,” but the state of mind that he thus cultivates. Unfortunately, there is no suitable word for this state of mind in Russian. Some hint of this state is given by the phrase
ACTIVE HARMONIOUS SELF-CONTENT
This state is created by the fact that a man is fixated on his “kindergarten”, and in this kindergarten everything is fine with him, he is the owner, the personality, the center of the universe (sometimes even a hero), he feels good. He treats everything else condescendingly, with indifference or contempt. This state is similar to the one that an ordinary person gets after a bottle of beer. Apparently, it is important that it is not passive, but active, and comes not from the outside, but from within, so that one “lives” in it.
Pushkin has a phrase suitable for the occasion: “I am always satisfied with myself, my dinner and my wife.” You just need to remove the usual negative connotation from the word “complacency.” This is “complacency in the good sense of the word.” “Complacency” without egoism, arrogance, etc. It can be combined with altruism, sincere concern for others, concern for the fate of the country, etc. etc.
In my deep conviction, this is not the state to which long-livers come in their later years, but the state that, in fact, makes a man a long-liver in spite of everything. He must enter this state in his youth. It not only prolongs life, but also slows down aging. All the centenarians I know also aged more slowly, turning out to be 15-30% younger spiritually and physically compared to their calendar age.
I don’t want to spell out this concept for those who don’t understand – I’m leaving myself the opportunity to “make money” at the lecture course. But it will become clearer if I list the factors that most often take a man out of this state and, accordingly, shorten his life.
No. 1. Negative atmosphere in the family, in the immediate environment. Mainly a bitchy and greedy wife. By the way, the word “bitch” has a clear medical interpretation: “an unbalanced, egocentric authoritarian personality with hysterical traits, a predisposition to impulsive attacks and a hostile attitude towards her husband.” This is the most reliable way to bring a man out of “harmonious complacency.”
No. 2. Excessive burden of life's adversities and problems. Such problems that break through any “internal shield”. And the point is not only that today’s Russia is a very dysfunctional and life-threatening society. It's even worse. The fact is that for most long-lived men, “inner gardening” is normally associated with a profession or some kind of social activity. It is clear that not just any profession can become such a niche, but only one where a person feels like a master, an expert, a specialist, a respected professional. Namely, there is a shortage of such social niches in Russia today. Here, even professors and university teachers are forced to be thieves and bribe-takers in order to survive. To feed their families, most Russian men either have to work hard for pennies as slaves, or steal, or participate in a meaningless and nervous money race. In both cases, “harmonious complacency” is difficult for an ordinary person to achieve; a special “sharpening” of character is required. Most can achieve this state only through the influence of alcohol and other drugs.
In this sense, by attributing the early mortality of men to alcohol, “experts” and women make a substitution: alcohol in modern Russia for most men is not the cause of mortality, but the only way to achieve a state of mind that is compatible with life. Most of those who are used to relaxing with a “bottle of beer” after work, in the absence of this bottle, will die from stress and self-criticism earlier than from the consequences of beer alcoholism. The same method, as a rule, “solves” problem No. 1.
No. 3. Disadvantages of a personal nature, if the person himself is difficult, angry, aggressive, envious, “offended.” There is no need to explain that burning envy as a basic emotion is not the best way to prolong your life. Envious and petty-evil people are eliminated along with smokers. Harmonious self-satisfaction overcomes negative emotions by the fact that a person “in his own garden” becomes self-sufficient and generous, “above envy.”
Note that problems No. 1, No. 2 and No. 3 are often interrelated. On the one hand, the inability to earn a decent income from what you love inevitably leads to problems in the family. In a situation of economic well-being, there are somewhat fewer reasons for quarrels and mutual insults. On the other hand, problems No. 1 and No. 2 that are relevant for modern Russia do little to contribute to the education of a balanced, harmonious personality. Men grow up with problems that only alcohol can “solve.” , which corrupts young people and breaks their backs. I don’t have statistics, but judging by my friends, it seems that people who completed military service, even in relatively favorable conditions (remained alive and healthy), are unlikely to live to see 70.
Let us ask ourselves: why did Russia and similar post-Soviet countries, where the standard of living is by no means the lowest, become the “leader” in the difference in male and female life expectancy? Why do men in dysfunctional and impoverished Colombia live 10 years longer than in Russia? It turns out that life today for Russian men is worse than the rule of drug lords and guerrilla warfare in the jungle. It’s time for Medvedev to invite Colombian drug guerrillas to teach him how to live.
It seems to me that there are two main historical reasons for this phenomenon.
The first reason is the Bolsheviks and Stalinists. People who wanted to “cultivate their garden” were systematically exterminated and oppressed, with the exception of the very last decades of Soviet power. The ideal human type was taken to be a poor farm laborer without an inner core, who works hard in a foreign field (both literally and figuratively), and then drinks alcohol. And women also began to mutate and adapt to this type of man. Female “bitchiness” is exactly what is needed to control this “working beast”, for its own good. And they began to educate growing men in the same spirit.
The second reason is the 90s and 00s, the sharp degradation of European (essentially) society to an African-type system, both in terms of social relations and in terms of the economy. Men oriented towards the European type of self-realization cannot find themselves here. The vertical of violence and theft has destroyed or reduced to squalor most of the specialist and professional niches acceptable to European men. Combining “inner gardening” with social success has become very difficult.
And yet, there is a recipe for longevity for men, even in Russia.
1) You need to understand whether there is something for you in this life that can bring you into a state of “harmonious complacency” without resorting to alcohol (“inner garden”).
2) If there is, you need to focus on it, and kick everything that gets in the way out of your life. And then create a new social environment that is compatible with your “inner garden”.
They may ask: “what about family and friends”? I hope your family and friends need you alive and not as a corpse. Let them try to understand, or then they will have to look for other relatives and friends. A long-lived man can start a family at 60, if he feels like it. Before he’s 90, he’ll still have time to get his children back on their feet, and he’ll also see his grandchildren.
As promised, finally, a separate secret to longevity for women. To live long, a woman needs to feel needed by someone, and periodically receive confirmation from these people that they love and appreciate her for this. This could be a cat, husband, children, grandchildren, school students, patients, indoor plants, etc. Everything else, any problems, worries, suffering, life's trials and tribulations do not in any way affect a woman's longevity. It's like with grass: the more often you mow, the better the lawn will be.
The famous American cardiologist Clyde Yancey said that every person has a 90 percent chance of becoming a centenarian and will be able to celebrate his ninetieth or hundredth birthday. To do this, he just needs to adhere to seven simple principles.
According to the doctor, each individual can achieve optimal health by following these steps.
First. Lead an active lifestyle. Lack of physical activity takes almost four years from a person’s life. People who are physically inactive are twice as likely to develop heart disease and stroke.
Second. Know and control cholesterol levels. Its high levels in the blood can lead to the accumulation of fatty deposits in the arteries and increases the risk of heart disease and stroke.
Third. Follow a healthy diet. Proper nutrition is one of the most important points that will improve your health. Following this rule is really not difficult. According to Doctor of Medical Sciences, Professor, Head of the Research Department of Arterial Hypertension at the Federal Center for Heart, Blood and Endocrinology. V.A. Almazova Alexandra Conradi, to maintain good health, it is especially important for a person to consume large amounts of fiber, cereals, fresh vegetables, and fruits.
Fourth. Know, control blood pressure. High blood pressure is often called the "silent killer." As a result, a person can reduce their risk of stroke by 40% and their risk of heart attack by 25%.
Fifth. Maintain a healthy weight. Excess weight is a major risk factor for heart disease and stroke. Obesity can reduce life expectancy by almost four years.
Sixth. Be aware of the risks associated with diabetes. Diabetes increases the risk of high blood pressure, atherosclerosis, coronary heart disease and stroke, especially if blood sugar levels are poorly controlled.
Seventh. No smoking. Tens of thousands of people die prematurely each year due to tobacco use, and thousands of non-smokers face the same fate due to secondhand smoke. Once a person quits smoking, the risk of heart disease and stroke begins to decrease. In 15 years the risk will be no higher than that of a non-smoker.
Clyde Yancey believes that turning people into centenarians will save the economy billions of dollars by reducing the cost of treating cardiovascular disease. People themselves will save their own money, since they will not spend it on paid medicine if they take advantage of free advice.
However, as Alexandra Conradi warns, although following these tips will prolong life, unfortunately, it cannot change human genetics, which determines 50% of the duration of our existence.
“There are people who are genetically predisposed to cardiovascular diseases and those who are not. If a person’s parents died before the age of 50, then even if he follows all these recommendations, he will not live to be 100 years old. But with good genetics, these tips will help keep your heart healthy. As for poor ecology, factors such as current water and air pollution affect longevity by no more than 10-15%, the expert notes. “So, from my point of view, following these rules will actually increase a person’s life by at least 20 years.”
