Live Longer

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Part 1- Who lives very long? What did we learn from them?

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Part 3- What are the main factors

affecting longevity

Part 2- How does the aging process Process? What is the Hayflick limit?

Part 4- How do I adjust my lifestyle for a longer life?

2Part 1- Long-lived individuals & groups

* Australia: 80 years in 2002, 81.72 years in 2010

* UK: 80 years in 2002, 81.73 years in 2010

* Italy: 79.25 years in 2002, 80.33 years in 2010

* Spain: 79.08 years in 2002, 81.07 years in 2010

* France: 79.05 years in 2002, 81.09 years in 2010

* Germany:77.78 years in 2002, 79.41 years 2010

* USA: 77.40 years in 2002, 78.24 years in 2010

* Developing countries: 32–80 years (e.g. Mozambique: 41.37 years, 2010 est.)

Source: wikipedia

Longevity in developed

and in developing countries

3Part 1- Long-lived individuals & groups

* The U.S. Census Bureau view on the future of longevity is that life expectancy in the United States will be in the mid-80s by 2050 (up from 77.85 in 2006) and will top out eventually in the low 90s.

* Recent increases in the rates of lifestyle diseases, such as obesity, diabetes, hypertension, and heart disease, may drastically slow or reverse this trend toward increasing life expectancy in the developed world.

Future trends

4Part 1- Long-lived individuals & groups

* Very little sickness, longest,disability-free life expectancy on planet* Mean age of 81.2, highest percentage of centenarians (40 per 100,000)* Use nutrient dense, plant-based diet,cultural traditions, elder care, and Reiki (Healing Art) for wellness* 78% of entire food intake is comprised of vegetables, rice, seaweed, sweet potatoes, fish, legumes, and tumeric* Protein comes from fish, nuts, tofu, chicken or pork. Consumes lot's of Omega 3 fatty acids

The Okinawa province in Japan

5Part 1- Long-lived individuals & groups

Increasing Disabilities with Age

6Part 2- The aging process & Hayflick limit

* Leonard Hayflick demonstrated in 1961 at the Wistar Institute, Philadelphia, that a population of normal human fetal cells in a cell culture divide between 40 and 60 times.

* This limited capacity to replicate is called the Hayflick limit.

* When cells reach this limit, they undergo morphological and biochemical changes that eventually lead to arrest of cell proliferation a processes called cell senescence.

Where does the aging come from?

7Part 2- The aging process & Hayflick limit

* The Hayflick limit has beenfound to correlate with thelength of the telomere region at the end of a strand of DNA.

* During the process of DNA replication, small segments of DNA at each end of the DNA strand (or telomeres) are unable to be copied and are lost after each time DNA is duplicated.

* The telomere region of DNA does not code for any protein; it is simply a repeated code on the end region of DNA that is lost.

* After many divisions, the telomeres become depleted and the cell begins apoptosis. This is a mechanism that prevents replication error that would cause mutations in DNA.

Telomere, protective DNA tips which can not be copied

8Part 2- The aging process & Hayflick limit

* This inability to continue to divide iscalled Cellular senescence* Still, recent investigation has unveileda more complex picture.* Not all single cells do accumulateage-related damage.* During mitosis, the process by which a cell separates the chromosomes in its cell nucleus into two identical sets, in two separate nuclei),* the debris is not evenly divided between the new cells. Instead it passes to one of the cells leaving the other cell pristine.* With successive generations the cell population therefore becomes a mosaic of cells with half ageless and the rest with varying degrees of senescence.

Senescence

9Part 3- Factors affecting longevity

* Who you are and can not changegender, genetics

* Where you liveaccess to healthcare and crime rates

* How you livehygiene, diet/nutrition, exercise & lifestyle

Significant factors in life expectancy include:

Approximately 20-30% of an individual’s lifespan is related to genetics, the rest is due to individual behaviors and environmental factors which can be

modified (source: wikipedia)

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Let's look first at genetics: the meta-study below estimates genetics to have an approx. 20% impact on life expectancy

Source: Dr. N Gavrilova, Ph.D., Center on Aging, NORC and the University of Chicago

Part 3- Factors affecting longevity

Author(s) Heritability estimate Population

McGue et al., 1993 0.22 Danish twins

Ljungquist et al., 1998 <0.33 Swedish twins

Bocquet-Appel, Jacobi, 1990 0.10-0.30 French village

Mayer, 1991 0.10-0.33 New England families

Gavrilova et al., 1998 0.18 European aristocracy

Cournil et al., 2000 0.27 French village

Mitchell et al., 2001 0.25 Old Order Amish

Part 3- Factors affecting longevity

The right weight !

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Fitness and mortality

Part 3- Factors affecting longevity

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13Part 4- Lifestyle for a longer life

* Moderate and intense exercise may produce important physical and psychological gains

* Prevention of heart disease, live longer

* Aerobic exercise: sustained activity that stimulates heart and lung functioning (e.g. jogging, cycling)

* Exercising enough to burn more than 2,000 calories a week can cut risk of heart attack by two-thirds

* Exercise aids mental and physical health

Benefits of Exercising

14Part 4- Lifestyle for a longer life

* Exercise- releases endorphins to make us feel good

* Meditation- simple way to calm the mind, sense of peace and absence of stress

* Deep breathing techniques- improves heart rate, blood pressure, and better circulation

* Muscle Relaxation Exercises- gradual release and relaxation of muscles

* Plant-based nutrition, nuts and omega 3

The right lifestyle for your mind and body

15Part 4- Lifestyle for a longer life

* Improve strength

* Maintain muscle massgeneral health exercise * 30 minutes an day on most days

* Drink plenty of water

* Do warm up and cool down exercises

Recommended physical activities for adult and seniors

16Part 4- Lifestyle for a longer life

* Almonds* Walnuts* Peanuts (legume) * Macadamia* Pistachio * Chestnuts* Pecans* +/- Hazelnuts

Specific nuts with researchthat supports cardiovascular health

17Part 4- Lifestyle for a longer life

Click on the picture to access the learning module

Meditation and a balanced stress level

18Part 4- Lifestyle for a longer life

Boost Brain Power with These Simple FoodsDavid Wolfe, The longevity now conference

Will you become a centenarian?Check your lifestyle and pre-conditionsalongside the following 6 dimensions:

* Attitude* Genes* Exercise* Interests* Nutrition* Get rid of smoking

Source: www.livingto100.com

19In summary

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* wikipedia.com* LI J, Education and Occupation as Factors AffectingLongevity and Healthy of Chinese Elderly, Institute of Population and Development Nanakai University* Kaplan, G, Seeman, T, Cohen, R,Guralnik, J. "Mortality Among the Elderly in the Alameda County Study: Behavioral and Demographic Risk Factors". American Journal of Public Health, 1987* Willcox and Suzuki. The Okinawa program: Learn the secrets to healthy longevity* Fraser, G, Shavlik, "Ten Years of Life: Is It a Matter of Choice?". Archives of Internal Medicine, 2001* Marziali, Carl "Reaching Toward the Fountain of Youth". USC Trojan Family Magazine, 2010* James R. Carey: Longevity. The biology and Demography of Life Span. Princeton University * Gavrilova N.S., Gavrilov L.A. Search for Mechanisms of Exceptional Human Longevity. Rejuvenation Research, 2010* www.livingto100.com* www.personal.psu.edu* www.longevitywarehouse.com

Sources and References 20

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21Slide Transcripts