the art and science of aging well
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Dr Maya Nicole Baylac
Hawaii Naturopathic Retreat Center bull 239 Haili St Hilo HI 96720 US
The Art and Science of Aging Well
What is Aging Aging is a process of biochemical changes at the cellular
level resulting in cell death decrease of full organ
function and death
Aging is genetically determined and influenced by
environmental factors therefore aging is plastic and can be
delayed minimized or can cause premature death
The aging process starts at 10 years of age with the lowest
mortality rate at 101 After 10 years of age death rates
are doubling every 8 years in western countries and 12
years in eastern countries regardless of menopause or
retirement
1Upton AC Pathology In Finch LE Hayflick L Handbook of the biology of aging New York Van
Nostrand Reinhold 1977 513-35
Aging In Our Culture
Aging is viewed as a negative process
The ideal is to ldquostay young for ever and never dierdquo
Aging is associated with old age and chronic illnessmiddot
Aging tends to be viewed as a disease that can be treated
by medicine with surgery and pharmaceutical drugs
My perspective aging is a noble process Its negative sides
can be attenuated Chronic disease can be avoided or
delayed with healthy lifestyle and healthy nutrition
Normal Aging Process
Organ Atrophy
Brain atrophy and slow loss of neurons in the
prefrontal cortex starting early adulthood causes
memory losses (eg names) insomnia or sleeping
difficulties
Kidneys atrophy after 35 less capacity for filtering the
blood clearing medication and toxic material
Bladder shrinks leading to incontinence and difficulty
voiding
Decreased Hormonal and
Enzyme FunctionDecreased testosterone in males and decreased estrogen in females
leads to decrease in sexual function
loss of muscle mass elasticity strength and flexibility due to loss of muscle fibers
loss of bone density
Reduced production of hydrochloric acid and enzymes
leads to poor digestion
increased vulnerability to bacteria such as H Pylori
Decreased in efficiency of the Immune system (slows repair and healing)
Decreased Metabolism
Vitality decreases
Normal Sign of Aging Hair Graying and thinning of the hair from hair pigment loss
Skin Loss of connective tissue cells causes loss of elasticity loss of sebaceous glands cause poor hydration sarcopenia causes loss of muscle tone resulting in wrinkles sagging skin Melanocyte numbers decrease age spots in sun-exposed areas
Muscle Loss of muscle mass elasticity strength and flexibility from loss of muscle fibers
Abdominal Weight Gain Distribution of fat around the organs widening of the waist area
Skeletal Loss of height loss of minerals such as calcium and phosphorus
Joints May be painful inflamed and stiff from damage to the joint structure
Hearing and vision Decreased function due to loss of specialized cells and blood vessels blockage
Old Age Morbidity
and Mortality
Natural death at the end of the lifespan is rare because chronic disease causes premature death
Prior to the 1900rsquos death was caused by acute disease Medicine introduced Hygiene and antibiotics and eliminated death from infections
Medicine needs to design strategies to extend a healthy life and compress morbidity and disability1 towards the end of the lifespan
1- Eliminate risks factors for chronic illness high blood sugar high blood pressure obesity smoking excessive drinking
2- Maintain organ capacity with healthy lifestyle
1Aging Natural Death and the Compression of Morbidity James F Fries MD The New England Journal of Medicine July 17 1980
Morbidity and Mortality Statistics
USA (2010 CDC)
Number of deaths 2515458
Life expectancy 787 years
White women 803 Black women 768
White men 753 black men 702
Morbidity and Mortality Statistics Heart disease 596577
Cancer 576691
Chronic lower respiratory diseases 142943
Stroke (cerebrovascular diseases) 128932
Accidents (unintentional injuries) 126438
Alzheimerrsquos disease 84974
Diabetes 73831
Influenza and Pneumonia 53826
Nephritis nephritic syndrome and nephrosis 45591
Intentional self-harm (suicide) 39518
Trends in Mortality CVD
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
What is Aging Aging is a process of biochemical changes at the cellular
level resulting in cell death decrease of full organ
function and death
Aging is genetically determined and influenced by
environmental factors therefore aging is plastic and can be
delayed minimized or can cause premature death
The aging process starts at 10 years of age with the lowest
mortality rate at 101 After 10 years of age death rates
are doubling every 8 years in western countries and 12
years in eastern countries regardless of menopause or
retirement
1Upton AC Pathology In Finch LE Hayflick L Handbook of the biology of aging New York Van
Nostrand Reinhold 1977 513-35
Aging In Our Culture
Aging is viewed as a negative process
The ideal is to ldquostay young for ever and never dierdquo
Aging is associated with old age and chronic illnessmiddot
Aging tends to be viewed as a disease that can be treated
by medicine with surgery and pharmaceutical drugs
My perspective aging is a noble process Its negative sides
can be attenuated Chronic disease can be avoided or
delayed with healthy lifestyle and healthy nutrition
Normal Aging Process
Organ Atrophy
Brain atrophy and slow loss of neurons in the
prefrontal cortex starting early adulthood causes
memory losses (eg names) insomnia or sleeping
difficulties
Kidneys atrophy after 35 less capacity for filtering the
blood clearing medication and toxic material
Bladder shrinks leading to incontinence and difficulty
voiding
Decreased Hormonal and
Enzyme FunctionDecreased testosterone in males and decreased estrogen in females
leads to decrease in sexual function
loss of muscle mass elasticity strength and flexibility due to loss of muscle fibers
loss of bone density
Reduced production of hydrochloric acid and enzymes
leads to poor digestion
increased vulnerability to bacteria such as H Pylori
Decreased in efficiency of the Immune system (slows repair and healing)
Decreased Metabolism
Vitality decreases
Normal Sign of Aging Hair Graying and thinning of the hair from hair pigment loss
Skin Loss of connective tissue cells causes loss of elasticity loss of sebaceous glands cause poor hydration sarcopenia causes loss of muscle tone resulting in wrinkles sagging skin Melanocyte numbers decrease age spots in sun-exposed areas
Muscle Loss of muscle mass elasticity strength and flexibility from loss of muscle fibers
Abdominal Weight Gain Distribution of fat around the organs widening of the waist area
Skeletal Loss of height loss of minerals such as calcium and phosphorus
Joints May be painful inflamed and stiff from damage to the joint structure
Hearing and vision Decreased function due to loss of specialized cells and blood vessels blockage
Old Age Morbidity
and Mortality
Natural death at the end of the lifespan is rare because chronic disease causes premature death
Prior to the 1900rsquos death was caused by acute disease Medicine introduced Hygiene and antibiotics and eliminated death from infections
Medicine needs to design strategies to extend a healthy life and compress morbidity and disability1 towards the end of the lifespan
1- Eliminate risks factors for chronic illness high blood sugar high blood pressure obesity smoking excessive drinking
2- Maintain organ capacity with healthy lifestyle
1Aging Natural Death and the Compression of Morbidity James F Fries MD The New England Journal of Medicine July 17 1980
Morbidity and Mortality Statistics
USA (2010 CDC)
Number of deaths 2515458
Life expectancy 787 years
White women 803 Black women 768
White men 753 black men 702
Morbidity and Mortality Statistics Heart disease 596577
Cancer 576691
Chronic lower respiratory diseases 142943
Stroke (cerebrovascular diseases) 128932
Accidents (unintentional injuries) 126438
Alzheimerrsquos disease 84974
Diabetes 73831
Influenza and Pneumonia 53826
Nephritis nephritic syndrome and nephrosis 45591
Intentional self-harm (suicide) 39518
Trends in Mortality CVD
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Aging In Our Culture
Aging is viewed as a negative process
The ideal is to ldquostay young for ever and never dierdquo
Aging is associated with old age and chronic illnessmiddot
Aging tends to be viewed as a disease that can be treated
by medicine with surgery and pharmaceutical drugs
My perspective aging is a noble process Its negative sides
can be attenuated Chronic disease can be avoided or
delayed with healthy lifestyle and healthy nutrition
Normal Aging Process
Organ Atrophy
Brain atrophy and slow loss of neurons in the
prefrontal cortex starting early adulthood causes
memory losses (eg names) insomnia or sleeping
difficulties
Kidneys atrophy after 35 less capacity for filtering the
blood clearing medication and toxic material
Bladder shrinks leading to incontinence and difficulty
voiding
Decreased Hormonal and
Enzyme FunctionDecreased testosterone in males and decreased estrogen in females
leads to decrease in sexual function
loss of muscle mass elasticity strength and flexibility due to loss of muscle fibers
loss of bone density
Reduced production of hydrochloric acid and enzymes
leads to poor digestion
increased vulnerability to bacteria such as H Pylori
Decreased in efficiency of the Immune system (slows repair and healing)
Decreased Metabolism
Vitality decreases
Normal Sign of Aging Hair Graying and thinning of the hair from hair pigment loss
Skin Loss of connective tissue cells causes loss of elasticity loss of sebaceous glands cause poor hydration sarcopenia causes loss of muscle tone resulting in wrinkles sagging skin Melanocyte numbers decrease age spots in sun-exposed areas
Muscle Loss of muscle mass elasticity strength and flexibility from loss of muscle fibers
Abdominal Weight Gain Distribution of fat around the organs widening of the waist area
Skeletal Loss of height loss of minerals such as calcium and phosphorus
Joints May be painful inflamed and stiff from damage to the joint structure
Hearing and vision Decreased function due to loss of specialized cells and blood vessels blockage
Old Age Morbidity
and Mortality
Natural death at the end of the lifespan is rare because chronic disease causes premature death
Prior to the 1900rsquos death was caused by acute disease Medicine introduced Hygiene and antibiotics and eliminated death from infections
Medicine needs to design strategies to extend a healthy life and compress morbidity and disability1 towards the end of the lifespan
1- Eliminate risks factors for chronic illness high blood sugar high blood pressure obesity smoking excessive drinking
2- Maintain organ capacity with healthy lifestyle
1Aging Natural Death and the Compression of Morbidity James F Fries MD The New England Journal of Medicine July 17 1980
Morbidity and Mortality Statistics
USA (2010 CDC)
Number of deaths 2515458
Life expectancy 787 years
White women 803 Black women 768
White men 753 black men 702
Morbidity and Mortality Statistics Heart disease 596577
Cancer 576691
Chronic lower respiratory diseases 142943
Stroke (cerebrovascular diseases) 128932
Accidents (unintentional injuries) 126438
Alzheimerrsquos disease 84974
Diabetes 73831
Influenza and Pneumonia 53826
Nephritis nephritic syndrome and nephrosis 45591
Intentional self-harm (suicide) 39518
Trends in Mortality CVD
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Normal Aging Process
Organ Atrophy
Brain atrophy and slow loss of neurons in the
prefrontal cortex starting early adulthood causes
memory losses (eg names) insomnia or sleeping
difficulties
Kidneys atrophy after 35 less capacity for filtering the
blood clearing medication and toxic material
Bladder shrinks leading to incontinence and difficulty
voiding
Decreased Hormonal and
Enzyme FunctionDecreased testosterone in males and decreased estrogen in females
leads to decrease in sexual function
loss of muscle mass elasticity strength and flexibility due to loss of muscle fibers
loss of bone density
Reduced production of hydrochloric acid and enzymes
leads to poor digestion
increased vulnerability to bacteria such as H Pylori
Decreased in efficiency of the Immune system (slows repair and healing)
Decreased Metabolism
Vitality decreases
Normal Sign of Aging Hair Graying and thinning of the hair from hair pigment loss
Skin Loss of connective tissue cells causes loss of elasticity loss of sebaceous glands cause poor hydration sarcopenia causes loss of muscle tone resulting in wrinkles sagging skin Melanocyte numbers decrease age spots in sun-exposed areas
Muscle Loss of muscle mass elasticity strength and flexibility from loss of muscle fibers
Abdominal Weight Gain Distribution of fat around the organs widening of the waist area
Skeletal Loss of height loss of minerals such as calcium and phosphorus
Joints May be painful inflamed and stiff from damage to the joint structure
Hearing and vision Decreased function due to loss of specialized cells and blood vessels blockage
Old Age Morbidity
and Mortality
Natural death at the end of the lifespan is rare because chronic disease causes premature death
Prior to the 1900rsquos death was caused by acute disease Medicine introduced Hygiene and antibiotics and eliminated death from infections
Medicine needs to design strategies to extend a healthy life and compress morbidity and disability1 towards the end of the lifespan
1- Eliminate risks factors for chronic illness high blood sugar high blood pressure obesity smoking excessive drinking
2- Maintain organ capacity with healthy lifestyle
1Aging Natural Death and the Compression of Morbidity James F Fries MD The New England Journal of Medicine July 17 1980
Morbidity and Mortality Statistics
USA (2010 CDC)
Number of deaths 2515458
Life expectancy 787 years
White women 803 Black women 768
White men 753 black men 702
Morbidity and Mortality Statistics Heart disease 596577
Cancer 576691
Chronic lower respiratory diseases 142943
Stroke (cerebrovascular diseases) 128932
Accidents (unintentional injuries) 126438
Alzheimerrsquos disease 84974
Diabetes 73831
Influenza and Pneumonia 53826
Nephritis nephritic syndrome and nephrosis 45591
Intentional self-harm (suicide) 39518
Trends in Mortality CVD
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Decreased Hormonal and
Enzyme FunctionDecreased testosterone in males and decreased estrogen in females
leads to decrease in sexual function
loss of muscle mass elasticity strength and flexibility due to loss of muscle fibers
loss of bone density
Reduced production of hydrochloric acid and enzymes
leads to poor digestion
increased vulnerability to bacteria such as H Pylori
Decreased in efficiency of the Immune system (slows repair and healing)
Decreased Metabolism
Vitality decreases
Normal Sign of Aging Hair Graying and thinning of the hair from hair pigment loss
Skin Loss of connective tissue cells causes loss of elasticity loss of sebaceous glands cause poor hydration sarcopenia causes loss of muscle tone resulting in wrinkles sagging skin Melanocyte numbers decrease age spots in sun-exposed areas
Muscle Loss of muscle mass elasticity strength and flexibility from loss of muscle fibers
Abdominal Weight Gain Distribution of fat around the organs widening of the waist area
Skeletal Loss of height loss of minerals such as calcium and phosphorus
Joints May be painful inflamed and stiff from damage to the joint structure
Hearing and vision Decreased function due to loss of specialized cells and blood vessels blockage
Old Age Morbidity
and Mortality
Natural death at the end of the lifespan is rare because chronic disease causes premature death
Prior to the 1900rsquos death was caused by acute disease Medicine introduced Hygiene and antibiotics and eliminated death from infections
Medicine needs to design strategies to extend a healthy life and compress morbidity and disability1 towards the end of the lifespan
1- Eliminate risks factors for chronic illness high blood sugar high blood pressure obesity smoking excessive drinking
2- Maintain organ capacity with healthy lifestyle
1Aging Natural Death and the Compression of Morbidity James F Fries MD The New England Journal of Medicine July 17 1980
Morbidity and Mortality Statistics
USA (2010 CDC)
Number of deaths 2515458
Life expectancy 787 years
White women 803 Black women 768
White men 753 black men 702
Morbidity and Mortality Statistics Heart disease 596577
Cancer 576691
Chronic lower respiratory diseases 142943
Stroke (cerebrovascular diseases) 128932
Accidents (unintentional injuries) 126438
Alzheimerrsquos disease 84974
Diabetes 73831
Influenza and Pneumonia 53826
Nephritis nephritic syndrome and nephrosis 45591
Intentional self-harm (suicide) 39518
Trends in Mortality CVD
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Normal Sign of Aging Hair Graying and thinning of the hair from hair pigment loss
Skin Loss of connective tissue cells causes loss of elasticity loss of sebaceous glands cause poor hydration sarcopenia causes loss of muscle tone resulting in wrinkles sagging skin Melanocyte numbers decrease age spots in sun-exposed areas
Muscle Loss of muscle mass elasticity strength and flexibility from loss of muscle fibers
Abdominal Weight Gain Distribution of fat around the organs widening of the waist area
Skeletal Loss of height loss of minerals such as calcium and phosphorus
Joints May be painful inflamed and stiff from damage to the joint structure
Hearing and vision Decreased function due to loss of specialized cells and blood vessels blockage
Old Age Morbidity
and Mortality
Natural death at the end of the lifespan is rare because chronic disease causes premature death
Prior to the 1900rsquos death was caused by acute disease Medicine introduced Hygiene and antibiotics and eliminated death from infections
Medicine needs to design strategies to extend a healthy life and compress morbidity and disability1 towards the end of the lifespan
1- Eliminate risks factors for chronic illness high blood sugar high blood pressure obesity smoking excessive drinking
2- Maintain organ capacity with healthy lifestyle
1Aging Natural Death and the Compression of Morbidity James F Fries MD The New England Journal of Medicine July 17 1980
Morbidity and Mortality Statistics
USA (2010 CDC)
Number of deaths 2515458
Life expectancy 787 years
White women 803 Black women 768
White men 753 black men 702
Morbidity and Mortality Statistics Heart disease 596577
Cancer 576691
Chronic lower respiratory diseases 142943
Stroke (cerebrovascular diseases) 128932
Accidents (unintentional injuries) 126438
Alzheimerrsquos disease 84974
Diabetes 73831
Influenza and Pneumonia 53826
Nephritis nephritic syndrome and nephrosis 45591
Intentional self-harm (suicide) 39518
Trends in Mortality CVD
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Old Age Morbidity
and Mortality
Natural death at the end of the lifespan is rare because chronic disease causes premature death
Prior to the 1900rsquos death was caused by acute disease Medicine introduced Hygiene and antibiotics and eliminated death from infections
Medicine needs to design strategies to extend a healthy life and compress morbidity and disability1 towards the end of the lifespan
1- Eliminate risks factors for chronic illness high blood sugar high blood pressure obesity smoking excessive drinking
2- Maintain organ capacity with healthy lifestyle
1Aging Natural Death and the Compression of Morbidity James F Fries MD The New England Journal of Medicine July 17 1980
Morbidity and Mortality Statistics
USA (2010 CDC)
Number of deaths 2515458
Life expectancy 787 years
White women 803 Black women 768
White men 753 black men 702
Morbidity and Mortality Statistics Heart disease 596577
Cancer 576691
Chronic lower respiratory diseases 142943
Stroke (cerebrovascular diseases) 128932
Accidents (unintentional injuries) 126438
Alzheimerrsquos disease 84974
Diabetes 73831
Influenza and Pneumonia 53826
Nephritis nephritic syndrome and nephrosis 45591
Intentional self-harm (suicide) 39518
Trends in Mortality CVD
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Morbidity and Mortality Statistics
USA (2010 CDC)
Number of deaths 2515458
Life expectancy 787 years
White women 803 Black women 768
White men 753 black men 702
Morbidity and Mortality Statistics Heart disease 596577
Cancer 576691
Chronic lower respiratory diseases 142943
Stroke (cerebrovascular diseases) 128932
Accidents (unintentional injuries) 126438
Alzheimerrsquos disease 84974
Diabetes 73831
Influenza and Pneumonia 53826
Nephritis nephritic syndrome and nephrosis 45591
Intentional self-harm (suicide) 39518
Trends in Mortality CVD
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Morbidity and Mortality Statistics Heart disease 596577
Cancer 576691
Chronic lower respiratory diseases 142943
Stroke (cerebrovascular diseases) 128932
Accidents (unintentional injuries) 126438
Alzheimerrsquos disease 84974
Diabetes 73831
Influenza and Pneumonia 53826
Nephritis nephritic syndrome and nephrosis 45591
Intentional self-harm (suicide) 39518
Trends in Mortality CVD
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Trends in Mortality CVD
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Trends in Mortality Cancer
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
What Causes Aging And
Chronic Illness
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Oxidative Stress A Biochemical Theory
of Aging and Chronic Disease
Proposed by Denhan Harman in the 19501
Cellular aging cell death and degenerative disease is due to oxidative stress and mitochondrial dysfunction
Oxidative stress is imbalance between free radicals and anti-oxidants ldquoThe delicate balance between antioxidant defences and ROS production may be disrupted by either deficient antioxidant defences inhibition of electron flow or exposure to xenobiotics This imbalance appears as a common denominator in various pathological processes in which the resulting oxidative insult causes tissue damage and eventually cell deathrdquo
1Bernstein amp Bernstein 1991 Ames amp Gold 1991 Holmes et al 1992 Rao amp Loeb 1992 Ames et al 1993)
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Oxidative Stress =
Free Radicals gt Antioxidants
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Free Radicals Free radicals are molecules containing one unpaired
electron in their outer shells and they are chemically
very reactive and steal electrons from other molecules
Free radicals combined with oxygen to form reactive
oxygen species (ROS)
ROS are formed as a normal byproduct of oxygen
metabolism but increase with environmental stress
ROS react with the lipids in the cell membrane in
particular polyunsaturated fatty acids
ROS react with the nucleus of the cell
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Anti-Oxidants Anti-oxidants are produced to neutralize ROS
Anti-oxidants are molecules that donate an electron to ROS and neutralize ROS preventing reactivity and cell damage
Most known anti-oxidants are
vitamin A C E beta carotene carotenoids
Peptide thiol such as glutathione and its precursor NAC (N acetyl cysteine) lipoic acid flavonoids selenium uric acid
Enzymatic anti-oxidants eg Superoxide dismutase (SOD Cu-SOD Zn-SOD Mn-SOD) catalase glutathione peroxidase
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Mitochondria
and Oxidative Stress
The process of energy production creates free radicals in theinner membrane of mitochondria
Free radicals react with oxygen used by the mitochondrial respiratory chain to generate ATP and form ROS
ROS reacts with the membrane of the mitochondria and causes rigidity of the membrane and mtDNA damage
Anti-oxidants such as Glutathione and coq10 protect the mitochondria but production decreases with age
Recent studies show that mtDNA features the same repair mechanisms as nDNA whereas it was believed in the past that it did not repair as well
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Mitochondrial Dysfunction Mitochondrial damage reversible at the beginning
mtDNA damage irreversible and thought to cause
aging and disease
The brain and the liver are the most sensitive organs
Brain high oxygen high lipid and low anti-oxidant
therefore sensitive to lipid peroxidation
Liver produces a large amount of free radicals in the
detoxification process
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Leakage and Cellular
Damage
Electron leakage from the mitochondrial chain
Damages cellular molecules such as fat protein and
DNA
Cell death
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Sources of ROS
Endogenous
Immune system produces free radicals to attack
bacteria
Chronic inflammation
H Pylori
Allergies intolerances
Overweight
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Sources of ROS
Exogenous Environmental air and water pollutants radiation UV light
Xenobiotics carcinogenic chemical compounds
Pesticides and herbicides inhaled direct contact or ingested
Trans fat Preservatives and chemicals in foodmiddot
Prescription drugs and Medications esp rx used for treatment of cancer
Free Iron and Toxic metals such as cadmium arsenic mercury iron nickel lead aluminum
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Behavior Induced ROS
Emotional stress anxiety related behaviors
Over-Exercising overuse of the body (eg athletes)
Tobacco smoke
Alcohol stimulates the activity of cytochrome P450
(ROS) and reduces anti-oxidants
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
The Centenarian StudiesA Model for Healthy Aging and Longevity
Lower Incidence of Chronic Disease
Better Survival Rate
Less Disability
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Longevity FactorsBeing born
to a Young Mother (18 to 20)
to parents who lived a long life
in November
a female
Positive early life experience
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Negative Early Childhood
Experiences Affect Longevity
Early childhood experiences that have a negative effect
on lifespan
Loss of a parent
Suffering virulent environmental insults
Disease load experienced during the first year of
life
Engagement in high risks behavior such as smoking or
excessive drinking
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Positive Emotions
Affect Longevity Handwritten autobiographies from 180 Catholic nuns
composed when participants were a mean age of 22 years were scored for emotional content and related to survival during ages 75 to 951
A strong inverse association was found between positive emotional content in these writings and risk of mortality in late life (plt001)
Positive emotional content in early-life autobiographies as strongly associated with longevity 6 decades later2
1Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
2Positive emotions in early life and longevity Findings from the nun study Danner Deborah D Snowdon David A Friesen Wallace V Journal of Personality and Social Psychology Vol 80(5) May 2001 804-813
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Centenarian Studies
A review of Blue zones and Centenarian research
Studies are conducted all over the world in France
Hungary Japan Italy Finland Denmark the United
states and China
Focus has been more on genetics than lifestyle
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Centenarians Statistics
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Centenarian Statistics Centenarian rate in the US is half the rate of Japan
The proportion of centenarians in the United States is the lowest of all developed countries 173 per 10000 people against 192 in Sweden 195 in the United Kingdom and 270 in France 343 in Japan
The rate is increasing from 1 in 10000 in 1994 to 1 in 6000 in 2010
Super centenarians (older than 110 are 1 in 7 million) 60 to 70 individuals in the US
Centenarians 85 are women 15 are men
Super centenarian 95 are women
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Blue Zone LocationsHighest concentration of centenarians
The community of Seventh Day Adventists in the small town of Loma Linda in California
Okinawa Island in Japan famous for the longest disability-free life expectancy in the world
Sardinia Italy with the highest concentration of centenarians
Icaria Greece
Nicoya Peninsula in Costa Rica where healthy centenarians live in a solid support network of friends and family
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Blue Zone CharacteristicsGeographic and Ideological Isolation
Centenarians live in isolated areas on an island peninsula or in religious isolation such as the 7th Adventists with little contact with the modern world
They operate as a community and take care of each others needs
They live outdoors a good part of the time and get plenty of sun exposure
They get plenty of physical activity working in the fields walking or bicycling to neighbor locations
They have a strong sense of belonging perpetrate tradition family celebrations
Happy and sense of purpose
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Mortality and Disability from
Chronic Disease1
15 no mortality associated diseases at the age of 100 ldquoescapersrdquo
43 suffer chronic diseases before the age of 80 but survive and remain independently functioning ldquosurvivorsrdquo
42 suffer chronic disease after the age of 80 against 60 in the general population ldquodelayersrdquo
ldquoSomehow despite the presence of diseases people who become centenarians donrsquot die from those diseases but rather they are able to deal with them much better than other people and remain independently functioning more than 30 years beyond the age of 60 Author conclusion The identification of three types of centenarians Survivors Delayers and Escapers provides direction for future study into the factors that determine exceptional longevity
1New England Centenarian study Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet 1999354 (9179)652
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Delayed Cancer1 and CVD
Higher Survival Rates Cancer is delayed to the age of 805 years compared
to 632 years in the general population2 (Most common
cancers breast prostate and colon)
88 of centenarians delay or escape the age-related
lethal diseases cardiac disease stroke and diabetes
1Cancer in the oldest old Andersen SL Terry DF Wilcox MA Babineau T Malek K Perls TT Mech Ageing
Dev 2005 Feb126(2)263-7
2National Cancer Institute
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Supercentanarian Delay Vascular
Disease and Disability A Super centenarian study revealed
22 were taking medications for High Blood Pressure
19 had a history of MI and stroke
59 were partially or totally dependent
41 require minimal assistance or were independent
Conclusion ldquosuper centenarians markedly delay and even escape clinical expression of vascular disease toward the end of their exceptionally long lives A surprisingly substantial proportion of these individuals were still functionally independent or required minimal assistancerdquo1
1PMID 16913991 [PubMed - indexed for MEDLINE] Related citationsSchoenhofen EA Wyszynski DF Andersen S Pennington J Young R Terry DF Perls TT J Am Geriatr Soc 2006 Aug54(8)1237-40
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Italian Multicenter Study on
Centenarians
Ultra-nonagenarians had a lower incidence of
diabetes osteoporosis and gastric ulcer (Italian
Multicenter studies on centenarians)
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
The Okinawa Centenarians
Study Characteristics Began in 1975
Ages are validated through the ldquokosekirdquo the Japanese family registration system
At the baseline exam a full geriatric assessment is performed including physical exam and activities of daily living
Full assessments of a sub-sample of 900-plus centenarians have been performed
When Dr Suzuki (Principal Investigator of the OCS) first began his studies he found an unusual number of centenarians to be in extraordinarily healthy shape
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Longest Health Expectancy
Okinawa Longest life expectancy in the world
Longest health expectancy healthy youthful looking
energetic
Low rate of heart disease stroke cancer even stomach
cancer osteoporosis Alzheimerrsquos
ldquoOkinawa inhabitants reach ages similar to the Japanese
average of 86 for women and 78 for men However the real
encouraging factor is not that people reach these ages but
they grow old in a much better state Some in their 90s
can honestly vouch that they still have an active sex liferdquo1
1Fries JF New England Journal of Medicine 1980303131-5)
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
The Boston University School of Medicine
New England Centenarian Study1 Alzheimerrsquos
The most extensive study conducted in the US
The study began in 1995 as a population-based study of all
centenarians living within 8 towns in the Boston area The
brain of the subjects were dissected after their death
OBJECTIVE To review the prevalence and incidence of
dementia amongst the exceptionally long-lived
RESULTS Centenarians avoid dementia due to
Alzheimerrsquos and demonstrate no evidence of
neurodegenerative disease
1Perls T Exp Gerontol 2004 Nov-Dec39(11-12)1587-93
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Resistance to Dementia
from Alzheimerrsquos 15-25 are functionally cognitively intact
Among those who are not cognitively intact at 100 approximately 90 delayed the onset of clinically evident impairment at least until the average age of 92 yr against 60 in the general population
Despite the substantial presence of neuropathological markers of Alzheimers disease they do not meet clinical criteria for having dementia thus suggesting the existence of cognitive reserve
15 had no mortality associated diseases
90 of all the centenarians were still independently functioning at the average age of 93 years
Few centenarians are obese
Smoking history is rare
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Positive Stress Response The New England study reported that centenarians
tended to have an above average ability to handle
stress
The Swedish study reported ldquoPersonality profiles
(MMPI) indicated that the centenarians were more
responsible capable easygoing and less prone to
anxiety than the population in generalrdquo
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Anxiety and DepressionThe Padua centenarian study in Italy
38 centenarians (mainly residing in Padua) were interviewed between October 1992 and July 1995
Had lower scores for anxiety and depression than subjects in the 2 younger groups
They considered themselves as religious and satisfied with their financial situation
They reported greater satisfaction with personal and social life
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Longevity and Healthy
LifestyleStudy of Seventh Day Adventists at Loma Linda University1
Longest average life expectancy in the United States 88 years for men and 89 years for women (10 more years than the average life expectancy)
Strong faith and family orientation
Their Religion ask that they have very good lifestyle choices they tend to be vegetarian they donrsquot smoke they regularly exercise
ldquoWhat the 7th Day Adventist results show us is that the average American has the genes to reach their mid-late 80s they just need to take very good care of themselves with proper lifestyle choicesrdquo concludes the author
1Vegetarian diets in the Adventist Health Study 2 a review of initial published findings Orlich Michael J Fraser Gary E The American journal of clinical nutrition 2014 Jun 100(Supplement 1)353S-358S
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Longevity and Lifestyle FactorsA cohort study involving about 1600 participants in a cohort study1
ldquoPhysical activity such as regular swimming walking or gymnastics was the leisure activity most strongly linked to longevityrdquo
Not smoking and physical activity are associated with longer survival even after the age of 75
Smoking decreases longevity by 1 year former smoker survival was the same as non smokers
The investigators defined a low-risk profile as healthy lifestyle behaviors taking part in 1 or more leisure activity and having a rich or moderate social network They defined a high-risk profile as unhealthy lifestyle behaviors no leisure activities and a limited or poor social network Compared with participants who had a high-risk profile those who had a low-risk profile had an increase in median survival of 54 years
A Healthy lifestyle may improve longevity even into old age according to a population-based cohort study published on line August 30 in the British Medical Journal
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Autonomy and Healthy Lifestyle
Preservation of Activities of Daily Living The Japanese centenarian study1
104 were judged to be autonomous centenarians
Autonomy is associated with health practices and physical status
Better visual acuity getting regular exercise spontaneous awakening regularly in the morning preserved masticatory ability having no history of drinking having no history of severe falls after the age of 95 more frequent intake of protein living at home and being male
1J Am Geriatr Soc 2007 Jan55(1)95-101 Ozaki A1 Uchiyama M Tagaya H Ohida T Ogihara R
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Autonomy and Healthy
Lifestyle ConclusionsldquoThese findings suggest that health practices play an
important role in preserving ADLs and good cognitive
and psychosocial status after reaching the age of 100 and
should be useful for establishing an educational program
for the ever-increasing super elderly population in
Japanrdquo
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Okinawa Diet1
Low-calorie low glycemic diet Consume only 25 the amount of sugar and 75 the amount of fat than what the Japanese eat Diet consists of vegetarian seafood and soy No meat eggs or dairy products
Anti-oxidant rich foods they consume about 300 g of green yellow orange vegetables fruits tubers a day These vegetables are rich in vitamin C A and flavonoids
Calorie control hara hachi bu a cultural habit consisting of only eating until they are 80 full and staying physically active the natural way Average body mass index (BMI) of 18 to 22rdquo
ldquoElderly were found to have impressively young clean arteries low cholesterol and low homocysteine levels when compared to Westerners They have low blood levels of free radicalsrdquo
(1) Okinawa centenarian study Fries JF New England Journal of Medicine 1980303131-5
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Okinawa Social Support ldquoIkigai sense of purpose ldquoa reason the get up in the
morningrdquo
The elders here have low depression levels
ldquoYou can see persons aged 90-100 on motorcycles or mountain bikes on the streets Most of them practice karate kendo dancing walk daily several kilometers and even work on vegetable gardens and after that sell the productsrdquo
Social network people take care of each other forming more coherent and supportive links than in the western world They have a positive attitude toward life and low levels of stress
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Centenarians Health
Characteristics
Stay healthy longer
Delay both natural signs of aging and chronic
illness
Manage chronic illness better and do not die from it
Less disabled and more autonomous
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Personality Traits Happiness sense of purpose faith spiritual
commitment
Sense of responsibility
Resilience and hardiness
Sense of independence
Can handle stress better
No depression or anxiety
Have fun and enjoy themselves
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Strong Sense of
Social Belonging
Respect for tradition family religion celebrations
Social activities
-Have a function in their group
-Participation in family and community activities
-Take care of children
-Cook
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Family Traits 50 of centenarians have first-degree relatives
andor grandparents who also achieved very old
age and many have exceptionally old siblings
ldquoMany of the children of centenarians (age range of
65 to 82 years) appear to be following in their parentsrsquo
footsteps with marked delays in cardiovascular
disease diabetes and overall mortalityrdquo1
1Hitt R Young-Xu Y Perls T Centenarians The older you get the healthier yoursquove been Lancet
1999354 (9179)652
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Lifestyle Factors No smoking drinking or drugs
Meaningful Active Lifestyle walking biking to places
fishing gardening
Rich Social connections
Low environmental toxicity
Spontaneous waking
Outdoor living
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
How Can We Apply
This Model To Our
Modern World
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
What Kills UsSedentary Lifestyle Chronic Sitting
The most important factor for poor health and early death
2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease compared to those who sat the least
Another recent study found that women who sat for more than seven hours a day had a 47 percent higher risk of depressionthan women who sat for four hours or less per day
8 hours of sitting cannot be compensated by an hour of exercise (although it helps)
1Psychology Today March 20 2014
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Benefit of Intermittent Movement Interrupt sitting sessions every hour
Standing up or bending down increase the force of gravity on your body and this is the key to counteracting the cellular degeneration that occurs when youre sitting down according to Dr Joan Vernikos former director of NASAs Life Sciences Division and author of ldquoSitting Kills Moving Healsrdquo1
One of the most recent studies2 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting
Although benefits were shown after just a five minute walk in this study Dr James Levine co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University recommends getting at least 10 minutes of movement for every hour you sit down
1Sitting kills Moving Heals by Joan Vernikos After 30 years of pioneering research with NASA Joan Vernikos wrote the first book to focus on the fundamental importance of gravity in maintaining youthful vigor In it she applies lessons learned from the experiences of space-traveling US astronauts and Soviet and Russian cosmonauts to ordinary people here on Earth
2Washington Post September 8 2014
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Benefit of Walking
COPD and Stroke Walking walking for two miles a day or more can cut your
chances of hospitalization from a severe episode of chronic obstructive pulmonary disease (COPD) by about half Two-year long study published in the journal Respirology1
Another study found that daily walking reduced the risk of stroke in men over the age of 60 Walking for at least an hour or two could cut a mans stroke risk by as much as one-third and it didnt matter how brisk the pace was Taking a three-hour long walk each day slashed the risk by two-thirds
1Respirology February 22014 (Epub ahead of print)
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Finding Meaning in the
Modern WorldA Substitute to Traditional Values and
Harmony With Nature
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Physical Activities with
Social Meaning
Making the elders feel active members of the community
Meaningful Outdoor physical activities walking or
bicycling to the store or to neighbors or an event
Meaningful relationship with nature gardening or
outdoor contemplation
Group activities in nature walking paddling biking
hiking canoeing etchellip
Creative group activities singing sawing knitting
painting sculpting theater or any hobby
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Positive Dynamic
Social Connection Know and help your neighbor
Social connections in the community
Family gathering daily for dinnerlunch
Meaningful social network church or other spiritual and educational group
Continue to be part of the socio-economical network
Gives a sense of belonging and worthGives purpose
Example Have a dog to take for a walk to a park
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Social and Physical ActivitiesProtect your Brain from Alzheimerrsquos The shrinking brain needs more
stimulation creativity and brain activity
Regular social activities keep your brain sharp
Challenge yourself to learn and do new things
Be physically active increases blood and oxygen flow to the brain
Avoid these 4 factors1
High blood pressure Diabetes Cigarette smoking Being overweight or obese
1A new study by researchers at University of California Davis Framingham Offspring Cohort Study Neurology the medical journal of the American Academy of Neurology
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Create A Life Of
MeaningLoving Relationships and Service to
Humanity
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Depression Pessimism
Loneliness and Cancer Epidemiological studies over the last 30 years indicate that
chronic stress depression negative moods feeling of isolation and lack of social support might be risk factors for cancer development and progression1
Chronicity of negative affect as manifested by depressed mood or hopelessnesspessimism appears to have stronger relationships with outcomes than do stressful events2 Psychological status seems to predict the length of survival in several types of cancer such as melanoma non-small-cell lung cancer breast and kidney cancer
1Moreno-Smith M et al Impact of stress on cancer metastasis Future Oncol 2010 Dec6 (12)1863-81
2The influence of bio-behavioural factors on tumour biology pathways and mechanisms Nat Rev Cancer 2006 Mar6(3)240-8 Antoni MH1 Lutgendorf SK Cole SW Dhabhar FS Sephton SE McDonald PG Stefanek M Sood AK
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Emotional Stress and Disease
Stress depression and anxiety activate the HPA axis and impair the immune system
Clinically relevant distress is present in 40 to 50 of canceroutpatients (i ii)
Chronic stress predicts the occurrence of coronary heart disease (CHD)(iii)
Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event
A history of stressful life events is correlated with a greater incidence of metabolic syndrome (in men) especially in those men with elevated cortisol (independent of BMI and age) (iv)
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Emotional Stress and Disease
(citations)(i) Hoffman et al Screening for distress in cancer patients the NCCN
rapid-screening measure Psychooncology 200413792
(ii) Jacobsen et al Screening for psychological distress in ambulatory
cancer patients Cancer 20051031494
(iii) Steptoe A Kivimaumlki M Stress and cardiovascular disease Nat Rev
Cardiol 2012 Apr 39(6)360-70
(iv) Fabre B et al Relationship between cortisol life events and
metabolic syndrome in menStress 2012 Apr 18
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Sleep Hygiene Follow natural rhythms of waking and sleeping
Control light electronic pollution
Sunlight exposure during the day frac12 hour outdoor is
enough
Darkness at night and lights down in the evening
Go to bed early
Do not eat or drink past 6 PM
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Circadian Rhythm and Cancer Exposure to sunlight during the day and darkness at
night is an important factor for good sleep
Night-time shift work is a risk factor for breast and
colorectal cancer
Two clinical studies have also shown that cortisol
levels can predict long-term cancer survival1
1Antoni MH et al The influence of bio-behavioural factors on tumour biology
pathways and mechanisms Nat Rev Cancer 20066 (3)240-8
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Sleep Alzheimers and Obesity Recent studies show that poor sleeping habits cause
both brain damage and brain shrinkage and may
even accelerate onset of Alzheimerrsquos disease
Previous research published in the journal Science
revealed that the brain removes toxic waste during
sleep through ldquothe glymphatic systemrdquo
Poor sleep has been implicated in obesity in a
number of previous studies
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Eliminate Environmental
Toxins Protect the Kidneys Aging kidney do not detoxify so easily
Eliminate tobacco excess alcohol intake
Avoid pharmaceutical drugs as much as possible
Eliminate processed foods soft drinks sugar flour dairy products all these create inflammation
Eat organic food to avoid chemicals pesticides and herbicides
Incorporate large amount of vegetables high in anti-oxidants
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Chelation Protect Your Blood
Vessels and Prevent CVD
Chelate heavy metals
EDTADMSA chelation for atherosclerosis heart
disease
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Avoid Estrogen Mimicking
Xenobiotics and Cancer1
Consume ONLY organically grown food to avoid carcinogenic toxins
Pesticides in our food have an estrogenic effect
Pesticides cause hormonal cancers such as breast ovarian uterine and prostate cancer
Pesticides cause Early puberty occurring at 10 instead of 16
1Cancers 2010 2 376-396 The Role of Oxidative Stress in Carcinogenesis Induced by Metals and Xenobiotics Frank Henkler Joep Brinkmann and Andreas Luch
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Nutritional PrinciplesCalorie restriction
Eating 30 less calories (2000 calories per day) extends life and prevents chronic disease lowers blood pressure improves diabetes decreases inflammation decreases insulin levels and decreases body temperature
Eliminating wheat maybe grains
Dr Perlmutter ldquoGrain Brainrdquo states that glycated hemoglobin HbA1c is one of the greatest predictors of brain atrophy1
1ldquohellip sugar molecules and brain proteins combine to create deadly new structures that contribute more than any other factor to the degeneration of the brain and its functioning The brain is tremendously vulnerable to the glycating ravages of glucose and this is made worse when powerful antigens like gluten accelerate the damage In neurological terms glycation can contribute to the shrinkage of critical brain tissue(p 85 Grain Brain)
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Anti-Oxidant Supplementation Acetyl L carnitine
Lipoic acid
Co Q Ubiquinol
Glutathione (GSH)
Vitamin E C
Superoxide dismutase
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
Conclusion ldquoDespite the inevitable ups and downs the biggest
secret these centenarians shared is that living to
100 is worth the effort Like climbing a mountain
we should aspire to reach that height not just
because it is there but because the view from the
top is unsurpassedrdquo
Celebrate 100 Centenarian Secrets to Success in Business and life
Lynn Peters Adler JD Steve Franklin PhD
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
THANK YOU Questions
Hawaii Naturopathic Retreat Center Dr Maya Nicole Baylac
808-933-4400
239 Haili Street Hilo HI 96720 US
contact2013hawaiinaturopathicretreatcom
Visit us on the web
httpwwwHawaiiNaturopathicRetreatcom
Find us on Facebook
httpswwwfacebookcomHawaiiNaturopathicRetreatCenter
top related