“Everyman desires to live long, but no man will be old” (Jonathan Swift). This is the main topic in many a magazine. But is there a way to age gracefully – naturally?

Below are few interesting findings and a few practical ways for you to thoroughly enjoy your latter years:

An ongoing New England Centenarian Study in the USA has identified characteristics of individuals who have reached the age of 100:

    • They eat and drink in moderation
    • They stay in touch with friends and make new friends
    • They live in the present
    • They remain optimistic, with a positive attitude
    • They have a sense of humour and a sense of mischieviousness
    • They are interested in many things
    • They consciously challenge their brains
    • They have a purpose and are engaged in life.

 

There have also been numerous studies of remote communities where the population lives long and reveal interesting similarities.

Hunza villagers from the Karakoram mountains of Pakistan live to over 100. They:

    • Eat sparingly of a largely plant-based diet uncontaminated by pesticides or artificial fertilizers
    • Drink unpolluted water, washed down from glaciers, containing minerals
    • Are physically active
    • Fast when food is scarce.

 

The World Health Organisation studied the Italian community of Campodimele who, on average, live 20–30 years longer than the rest of the people in Italy.

    • They live in the mountains south of Rome that is accessible only by a narrow dirt road
    • Five generations of inhabitants work side by side in the fields
    • They grow their own veggies and fresh herbs
    • Nutrition is simple and meager
    • They eat corn ground in a stone mill, baked in a wood oven
    • They enjoy home-grown olive oil and their own wine
    • They sing, eat joyfully and live in peace with themselves and the environment.

 

Dr Bradley Wilcox and Dr Makoto Suzuki have been researching a group of people, the Okinawans living on 160 Islands between Japan and Taiwan, for the last 25 years. The population boasts more than 400 centenarians in a population of 1.3 million, that is 34 centenarians per 100,000, compared to 5–10 centenarians per 100,000 in the US. They:

    • Eat a plant-based diet, including tofu and seaweed
    • “Practise” hara hachi bu, that is eat until they are 80% full, which keeps them slim
    • Exercise daily, which includes gardening, walking and martial art
    • Practice the yin-yang principle – balance in daily living
    • Are spiritual people with a deep respect for the elderly
    • Combine Eastern and Western healing methods, herbal remedies and meditation.

If you can’t see yourself moving to a remote island or hilltop just yet, simply follow the basic principles. Bring balance to your life through regular exercise, adequate rest, meditation, prayer or quiet time on your own. Take up a hobby you enjoy such as gardening or painting. Find ways to laugh and have fun.

Simple dietary changes can also make a huge difference over time. Here are some foods to avoid, and some foods to enjoy:

 

Foods that age

    • Animal fats
    • Trans-fatty acids, e.g. margarine
    • Fried foods, roasts, barbecues
    • Rancid nuts and oils
    • Smoked and salted products
    • Processed meats, salami, sausag
    • White bread, cakes, biscuits
    • Sugar, sweets
    • Additives and preservatives
    • Excitotoxins, e.g. aspartame
    • MSG
    • Excessive alcohol
    • Over-eating.

 

Foods that protect and revitalise

    • Freshly squeezed veggie juice
    • Sprouts and seeds (e.g. pumpkin, linseed, red grapes)
    • Yoghurt, fermented foods
    • Tomatoes, cruciferous veg
    • Garlic, turmeric, ginger
    • Sardines, salmon, fatty fish
    • Soy products, tufu
    • Sea vegetables
    • Wheat grass, barley grass
    • Spirulina
    • Olive oil
    • Beetroot
    • Blueberries, cherries.

 

Remember to consult your doctor or a nutritionist before you start on a new eating plan.