By: Molly Force, ND

My Great Aunt turned 106 this last month.  As we reflect on longevity, healthy aging secrets come to mind.

The search for the fountain of youth is as old as time. Here’s an idea. What if the fountain of youth is simply the sum of our decisions? If that’s the case, then the power to live long and well is (somewhat) in our hands! We can influence our longevity by making a daily commitment to healthy, longevity-based lifestyle choices. Research shows that only about 25 percent of our longevity is inherited and the remaining 75 percent is determined by the way we live. If the factors that influence the aging process are few enough to control through healthy living, we stand a chance at increasing our longevity by making the right choices.

Thankfully, evidence suggests there are a finite number of ways to influence aging. This means we’re not doomed by bad genes, nor can we rely solely on good genes to carry us through long and healthy lives all the way into our 90’s and beyond. We can, however, do certain things to increase our chances of getting there. So let’s get down to the conditions for living a long and healthy life. After all, what good is living a long life if we’re not disease and disability-free in old age? That’s the goal!

Why Do We Age?

There are many compelling theories on the subject of how and why we age dating back to antiquity. Some ancient philosophers believed in a version of the “rate of living” theory, which suggests each person possesses a mysterious “vital substance” that keeps them alive. This elusive life-giving ingredient was thought of as a predetermined, finite amount of heartbeats and breaths awarded to each person at birth to last throughout their lifetime. Luckily for us, this isn’t the case! However, the mystery of exactly how and why we age has yet to be fully solved.

Aging Occurs At The Cellular Level

One modern theory is the cross-linking/ glycation hypothesis. As we age, the mobility and elasticity of structural molecules and proteins in our cells is impaired because of a cellular process called “cross-linking.”

Cross-linking occurs when cells form inappropriate attachments to one another, impairing the proteins’ functions, the same chemical process that causes food to turn brown when cooked.

Free Radicals

Evidence also suggests aging can be caused by free radicals causing oxidative damage to cells. Free radicals are the toxic byproducts of normal cellular metabolism. This creates a vicious cycle in which free radicals cause oxidative damage to cells, which in turn produces more free radicals. This unavoidable side-effect of cell production leads to cell death, the result of which are the signs of aging.

Stress Is The Killer

All of the most compelling modern theories on aging point to cellular damage as the main cause for the deterioration of our bodies as we grow older. Both physical and emotional stress cause free radicals, oxidation, and damage to DNA–all factors that cause cell death and aging. Stress has the power to lower our immune system, increase inflammation, and destroy the brain cells that are responsible for memory.  This is because when we’re stressed our bodies produce cortisol, a hormone directly linked to causing cell damage.

It only makes sense that finding ways to lower stress is the best overall anti-aging remedy. Besides, why all the concern with living a long time if we’re always stressed out beyond belief? Incorporating stress-reducing tools day to day increases our quality of life, and that’s a top priority!

Physical And Psychological Stress

Both environmental, as well as lifestyle choices, can impact stress levels in the body. Heavy metals from polluted water, EMFs, chemicals, alcohol, cigarettes, and poor diet all contribute to the production of cortisol which means more stress.

People who suffer from chronic stress, depression, anxiety, trauma, and social isolation have similar damage in common at the cellular level. Studies show that stress shortens the length of a part of cells called telomeres. Shortened telomeres are a leading cause of cell death and aging.

The good news is we have some control over how we deal with stress. All we need is the awareness and the willingness to confront stress, and the right tools available to help us do so.

Holistic Stress Reducers

Living a stress-free lifestyle is the key to a long, happy, healthy life. The challenge, should we choose to accept it, is committing ourselves to reducing stress in our lives. After all, we can’t show up for life effectively if our minds are always clouded by stress. So what are some tools we can use to manage and eliminate stress, one day at a time?

• Meditation has been proven to reduce stress by creating new neurological pathways in the brain. This makes new thoughts possible and helps shake us out of old habits. Taking a moment to quiet the endless stream of thoughts running through our minds allows us to take a piece of that tranquility with us throughout the rest of the day. Meditation makes a world of difference and doesn’t have to be intimidating! Even taking 5 to 10 minutes to center yourself before starting your day can be life-changing.
• Healthy diet. Eating a healthy diet full of fresh organic vegetables, whole grains, and nutrient-rich proteins is key to longevity. Eliminating sugar and processed foods is a must for anyone concerned with living long and well.
• Physical activity. Implementing an exercise routine is essential to mental and physical wellness. Physical activity releases powerful stress-reducing endorphins in the brain. Yoga is especially helpful, as it combines meditation with exercise, naturally relaxing the body and mind.
• Good sleep. Sleep facilitates the function of the lymphatic system, which can be thought of as the brain’s garbage disposer. While we’re asleep, the brain works 10 times as hard to remove toxins, like the protein build-up responsible for Alzheimer’s disease.
• Limiting exposure to toxins. The effects of environmental toxins such as polluted water and poor air quality can seriously impact longevity over time. It’s been proven that people who live in places with cleaner air and access to fresh, clean water are known to live longer. Avoiding toxic materials, such as using plastic for food storage, is an easy way to start reducing toxicity in the body.
• Purposeful living. Living a purposeful life is the most important thing we can do to extend our longevity. One thing centenarians all have in common is feeling they have lived a life worth living. Studies show that people who live with a greater sense of purpose experience better quality sleep along with receiving the regenerative benefits of being well-rested.
• Practicing an attitude of gratitude is one way to ensure we live long and prosper.

A Note on Blue Zones

The places on earth with the greatest longevity are known as “Blue Zones,” and people who live there all have some major things in common. They tend to live with a greater sense of purpose and value healthy eating, exercise, and maintaining positive relationships with themselves and others.

Japan is the country with the greatest longevity on the planet, one out of fifteen hundred Japanese citizens are over one hundred years old!

The answer is in the culture. Obesity rates are low, as the common Japanese diet consists mainly of plant food, fish, and non-sugar sweetened beverages. The Japanese value purposeful living and meditation is a regular practice among common people. Managing stress and living with purpose are the most important things we can do to increase longevity. The Japanese culture supports both, and the proof is in the population.

You Only Live Once!

As far as we know, this is our one and only life in this form. It’s up to the individual to tend their own garden by implementing life-affirming, longevity-boosting lifestyles to ensure this life is meaningful, enjoyable, and lasts a good long time!

The good news is we’re definitely not alone on the journey. If you’re curious about ways to increase your longevity and overall quality of life, give us a call.  We can help!

 

Sources:

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Schultchen D, Reichenberger J, Mittl T, Weh TRM, Smyth JM, Blechert J, Pollatos O. Bidirectional relationship of stress and affect with physical activity and healthy eating. Br J Health Psychol. 2019 May;24(2):315-333. doi: 10.1111/bjhp.12355. Epub 2019 Jan 22. PMID: 30672069; PMCID: PMC6767465.

Tsugane, S. Why has Japan become the world’s most long-lived country: insights from a food and nutrition perspective. Eur J Clin Nutr (2020).

Alimujiang A, Wiensch A, Boss J, et al. Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Netw Open. 2019;2(5):e194270. doi:10.1001/jamanetworkopen.2019.4270

Diggs J. (2008) The Cross‐Linkage Theory of Aging. In: Loue S.J., Sajatovic M. (eds) Encyclopedia of Aging and Public Health. Springer, Boston, MA.

Lints FA. The rate of living theory revisited. Gerontology. 1989;35(1):36-57. doi: 10.1159/000212998. PMID: 2656413.

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