One Hundred Years Young the Natural Way: Body, Mind, and Spirit Training

One Hundred

Years Young

The

Natural way

Body, mind, spirit training

Earl fee

Order this book online at www.trafford.com

or email orders@trafford.com

Most Trafford titles are also available at major online book retailers.

© Copyright 2011 Earl Fee.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the written prior permission of the author.

This book is intended as an information guide for those wishing to know more about longevity health issues. The information is true to the best of the author’s knowledge. Any use of the information is at the reader’s discretion. The author and publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information in this book. A health care professional or your doctor should be consulted regarding your specific situation.

Earl Fee, 3172 Sir John’s Homestead, Mississauga ON, Canada, L5L 2N9

Printed in the United States of America.

isbn: 978-1-4269-5838-0 (sc)

isbn: 978-1-4269-5839-7 (e)

Library of Congress Control Number: 2011902965

Trafford rev. 04/15/2011

missing image file www.trafford.com

North America & International

toll-free: 1 888 232 4444 (USA & Canada)

phone: 250 383 6864 fax: 812 355 4082

Contents

ACKNOWLEDGEMENTS

FOREWORD

Chapter 1 25 MAJOR STEPS TO LONGEVITY

The body

Chapter 2 LOW GLYCEMIC DIET

Chapter 3 PHYTONUTRIENTS

Chapter 4 GOOD AND BAD FATS

Chapter 5 SUPPLEMENTS

Chapter 6 KILLER SUGAR

Chapter 7 GLUTATHIONE

Chapter 8 ARGININE

Chapter 9 PROBIOTICS AND INTESTINAL FLORA

Chapter 10 STRENGTH TRAINING

Chapter 11 EXERCISE─MOVE IT OR LOSE IT

Chapter 12 TEN TO TWENTY MINUTE WORKOUTS

Chapter 13 STRETCHING

Chapter 14 BALANCE

Chapter 15 CARE OF, SKIN, TEETH, HAIR, EYES, HEARING, AND VOICE

Chapter 16 PREVENT ATHEROSCLEROSIS

Chapter 17 OSTEOARTHRITIS

Chapter 18 TOXINS IN THE BODY

Chapter 19 CANCER PREVENTION

Chapter 20 CHRONIC INFLAMMATION

The mind

Chapter 21 MENTAL HEALTH AND BRAIN FOODS

Chapter 22 HABITS MAKE YOU OR BREAK YOU

Chapter 23 THE PURSUIT OF HAPPINESS

Chapter 24 HUMOR

Chapter 25 SLEEP: THE LAND OF NOD

Chapter 26 DON’T BE A CLUTTERBUG

Chapter 27 INTUITION

Chapter 28 POSITIVE THINKING AND EXPECTATION

Chapter 29 SUPPRESS STRESS

Spirit and spirituality

Chapter 30 TANTRIC SEX

Chapter 31 THE POWER OF SPIRIT

Chapter 32 LESSONS OF THE SPIRIT AT TORINO WORLD WINTER OLYMPICS

Chapter 33 DEVELOPING THE SPIRIT

Chapter 34 TAOISM

Chapter 35 SPIRITUALITY

Chapter 36 POETRY OF THE SPIRIT

ACKNOWLEDGEMENTS

The permission to use selected material and quotations from Meyer and Meyer Sports from my book The Complete Guide to Running –How to Be a Champion from 9 to 90 (copyright 2005 and 2007 2nd edition Meyer and Meyer Sports) is gratefully acknowledged. I was pleased to refer to this material in chapter 2 on Low Glycemic diet, chapter 5 on Supplements, chapter 11 on Exercise-Move It or Lose It, chapter 29 on Positive Thinking and Expectation, and chapter 32 on Power of Spirit.

The high quality photographs on the MIND title page, and the SPIRIT and SPIRITUALITY title page were supplied by professional photographer Gary Gerovac of Mississauga, ON. He also supplied two high quality coloured photos for my book The Complete Guide to Running in chapter 17 and 18. His fine work and past and present assistance is gratefully acknowledged.

With pleasure and appreciation I acknowledge the use (for the 2nd time) of the impressive high resolution photo on the BODY title page (Amherst High School Invitational cross country) by Gary Bridgman of MA, USA, from www.pixel-run.com.

The high quality photo on the back page was supplied by professional photographer Francisco Paquito Lopez. This was one of five taken at the NCCWA meet in Puerto Rico Sept 2010 at my medal presentation after my world record 200m hurdle race. The great photos he sent me are gratefully acknowledged.

FOREWORD

Body, Mind, Spirit/Spirituality Training to Live Decades Longer

This is not only a book on longevity, but also one on body, mind, spirit/spirituality training, and with all in harmony. Aim for longevity and the outfall is improved body, mind, spirit/spirituality, or vice versa. The one leads to the other. Hence, the book is divided into three parts, body, mind, spirit/spirituality─and in all three the main emphasis is on ageless aging with a higher quality life. 100 Years Young the Natural Way, tells you how to go about it. The writing is concise, clear, correct, and complete; this was our aim in writing crucial reports when I was a consultant in the nuclear power industry. Hence, this book is a complete guide to longevity showing the way to a rich life of ultimate fulfillment.

Natural Preventative Maintenance Methods

This book delves deeply into the art of high quality longevity in its 37 chapters. For a quick summary for those who can spare a few minutes in a hectic life to live longer─see Chapter 1- Twenty Five Main Steps to Longevity. The purpose of these steps is to add an extra 20 to 25 years to reach 100 and beyond. The goal is not merely to reach this lofty age but to increase the quality of life along the way using preventative maintenance. The book deals with natural methods (alternative medicine) to slow or even reverse the aging of the cells, while improving the immune system and preventing disease. Prescription drugs and hospital visits are to be avoided if possible. Where drugs are necessary these should be taken along with the natural methods. But the role of the medical community for treatment of chronic and acute diseases is still recognized. Yearly overall checkups are recommended with your doctor; and eye, colonoscopy, breast, gynecological, and bone density tests should not be neglected. Dermatology tests should also be done where there is suspicion of a problem. The wise senior has his doctor on his team and also a physiotherapist, chiropractor, masseur, and fitness trainer (to teach strength training, stretching methods or to learn a new sport). This is my recommended team, used where necessary, to keep me running, looking and feeling young for those valuable extra life years.

Reduce Your Biological Age

Your biological (real or functional) age can be above or below your chronological age. Unfortunately nearly all people are older than their chronological age─aging too guickly.

A study started in 1980 at the Canadian Institute of Stress of 3,138 adults (nearly equal number of men and women), after intensive testing, found all tested older than their chronological age, some by 10 years or more. But after only eight months of individual tailored activity and diet to restore the body, the group had reduced body age by an average of 11 years; this was based on improved: blood pressure, posture, muscle and skin tone, vision; and less wrinkles, etc. With a healthier regime outlined in this book: the personal proven examples, many pertinent research studies, many expert opinions, statistics, or just useful facts explained, clarified, and simplified─the above improvements can happen to you.

Aim to age slower than the average person, relatives, friends, or your rivals if you are a competitor. This is my number one secret to my success in breaking 54 world records in masters running in the past 25 years from age 57 to 82. For example, based on comments from others my body age is 15 to 20 years younger than my calendar years; this is due mainly to my healthy diet and intense exercise from age 57 to 82─but also due to a practice up to age 57 of some form of exercise every day. This has resulted in lower blood pressure, low resting heart rate, more muscle, better skin tone, few wrinkles, and more vitality, hence, an overall physical improvement in many ways, particularly after age 57 when I restarted my competitive running career.

It’s never too late to start slowing the aging of YOUR cells. But the earlier you start the better since starting earlier builds a defense against disease which attacks decades later. When you are over the hill past about 65 to 70 you travel quite fast downhill. Only YOU have control of the rate. Take control.

Why These Chapters?

Out of the 37 chapters in this book, the following 24 are the major chapters. They deal with the most essential topics on ageless aging namely: Physical Exercise (two chapters), Low Glycemic Diet, Supplements, Mental Health, Positive Thinking and Expectation; Care of Skin, Eyes, Hearing and Hair; Strength Training, Stretching, Sleep, Stress, Killer Sugar, Fats Good and Bad, Toxins, Posture, two chapters on Spirituality, four chapters on the Power of Spirit, and five chapters on prevention of major diseases─to reach a 100 years target while still young and vibrant in mind, body, and spirit. For example, this book explains, how to live longer with higher quality by fighting the natural degeneration due to age, with frequent moderate to intense exercise, weight training, flexibility exercises, proper diet, and a healthy lifestyle.

The remaining 13 chapters of the total 37 you will not find in most longevity books, but are essential for a complete coverage on longevity, and most useful to add 10 to 20 years or more to a happier life. See some brief explanation of just one main benefit for each of these chapters.

Habits: Longevity is all about getting rid of bad habits and developing new healthy ones. This is considered more important than delving into the intricacies of the DNA (repair, etc.). Disease can be prevented with good natural habits.

Balance: Balance deteriorates with age. Stop the falls and prevent a hospital visit of no return with these balance exercises.

Phytonutrients: The nutrients of the 21st century in whole foods will be the phytonutrients. At present about 5000 phytonutrients, like the flavonoids and polyphenols, have been discovered and it is expected this is only about one tenth that will be discovered in the future.

Clutter: Declutter your life, your mind, your home and office to reduce stress, for peace of mind, increased motivation and energy, and a greater slice of life.

Glutathione: This is the number one master antioxidant. It has a steep drop off with age, but there are practical ways to reduce the decline.

Arginine: This important amino acid (called the magic bullet) produces nitric oxide which is important to all organs of the body, and helps prevent clogged arteries and heart attacks.

Happiness: Following the 24 methods described will ensure greater happiness, decrease aging, and improve quality of life.

Probiotics: This and healthy bowel movements (a touchy subject) are discussed, since there is nothing better for health than a good daily detox.

Intuition: A well developed intuition guides us to greater growth, warns of health problems and bodily harm, and can save your money, and even save your life.

Humor: "Laugh and the world laughs with you. Cry and you cry alone." You survive longer too. So true! A day without humor is a day without humor, I always say. See other examples of Earl Fee humor in this chapter.

Tantric Sex: This is a subject that is becoming more and more popular in Western countries. No doubt many readers would turn to this chapter first and will not be disappointed. Also, see my new simple exercise to improve prostate health, to improve your sex life, and that may help prevent prostate cancer.

Taoism: Build inner strength and spirituality with the Taoism philosophy. Even Christians, like myself, can greatly benefit from adapting this simplistic, peaceful compassionate philosophy. Spirituality reigns, in the twilight years. Without spirituality there cannot be high quality longevity.

All the above chapters in this book are about aging gracefully, to be beautiful inside and outside.

Ways YOU Can Assist Repair and New Growth of Body Cells

Aging is all about wear and tear and repair. When one bodily system becomes damaged─other systems in the body have to take on an extra load─so it is a domino effect. Life years, according to my Abuse theory, are inversely proportional to accumulated lifestyle indiscretions. The good news is we have control over wear and tear and repair. Aging can be reversible with a smarter lifestyle. The over–indulgent habits causing unnecessary abusive wear can be reduced or eliminated. With diligent small and large sacrifices, increased cell repair can be carried out. Your miraculous body has the benefit of new cell growth and repair due to stem cell production from the bone marrow. The information in these 37 chapters put to use in new healthy habits will result in increased cell repair and cell growth, improved immune system, and reduced risk of disease.

Mindset to Fight Discrimination Against Aging

Most Western countries do not have the great respect for the elderly that is found in Japan for example. On the contrary the Western way is to discriminate and picture seniors as a butt for humor and to portray them as old fogeys: burdensome, feeble, and slow, forever losing and forgetting things, and losing bodily functions. And there are some people, even friends, a small minority I have found, who would remind you frequently of how ancient you are. Although many women forget their age somehow I have no trouble at all to remember mine, and am at an age 82 where I can even boast about it. This negativism of Western society on aging can affect the mind and health of some seniors negatively. But seniors should see all this as a bit of fun and not take it seriously. One can even use these personal foibles and senior moments in a humorous speech if you get the opportunity. You may laugh along at yourself, but in your heart and soul, you know─you know some of these youngsters don’t get it─yet. Picturing yourself with this negative stereotype on aging is a self fulfilling prophesy and a short cut to the obituary column. So picture yourself as vibrant, adventurous, curious, willing to try different things, optimistic, fun-loving, and never letting the wrinkles grow on your heart. You will never be old if you think young. These characteristics are the fountain of youth. Act young and you will be so. According to Marie Dressler: It is not how old you are but how you are old.

Work on Your Mission in Life

This book aims to inspire you to fight frailty and to work each precious day on body-mind-spirit fitness, and fulfilling your dreams and goals. Ask yourself what are your priorities for your 60’s, 70’s, 80’s and beyond. Make a commitment. And it is the time to develop your spirituality, sharing your talents, loving and helping others, and working towards achieving your mission in life─your legacy. With these goals and a young mind set, you will be dancing all the way, and a long happy journey it will be.

Start Today

On the last few days of our life─how much would you give to live another year? It would be priceless, way beyond a fortune. But then it is too late. This shows how precious is each year and even each day on Earth. The good news is it is never too late for the miraculous body to regenerate. Start today with improved diet─and with frequent strengthening, stretching, and cardiovascular activity to combat the degeneration that occurs increasingly with age. Start today working on extending your life and high quality years. It will be the most useful time in your life─ever.

1

Last Ride to Somewhere

When you’re a teenager

You’re oblivious to the hearse

Passing by.

By middle age it might catch your eye.

As a senior you’re driving the school bus

Or even the hearse.

A decade later you’re a passenger

Riding in the hearse

On the road to Somewhere

Or for some to Nowhere.

While most ignore thoughts of this curse─

The wise man knows how to

Delay─

Delay─

Delay─

To stay your ride to Wherever.

The secret is the healthy way

Decades before our bonds do sever.

25 MAJOR STEPS TO LONGEVITY

INTRODUCTION

Hopefully, my cheery little poem will wake you up to: reality, the error of your ways, and to the worthy goal of a longer life with more life in your years. Read on to learn the way.

Muhammad, you’re not the man you used to be ten years ago, said the vitriolic sportscaster Howard Cosell to the great boxing champion Ali in his heyday. But Ali, who could also sting like a bee and jab and dance inside and outside the ring, said, I talked to you’re wife and she said you’re not the man YOU were two years ago.

But more seriously, it’s true, we all slow down and deteriorate a bit every year, even the most fit and health conscious, but with a healthy lifestyle you can dramatically reduce and delay the aging. Unfortunately, most seniors are working at dying rather than living─living fast and dying young. Our goal is to delay the decay with the following good habits described below. It’s all about good habits in our lifestyle: knowing what to do and not to do to reduce your risk of heart disease, stroke and cancer, and other diseases, by improving the immune system, and body cell repair and re-growth. In doing so, you will drastically lower your biological age compared to your chronological age. To determine your biological age, see the book: Real Age by Michael Roizen.¹ See also the website www.RealAge.com.

There is another big advantage of a happy, healthy lifestyle. It is the easy way to earn up to a million dollars. When I give a speech I keep my audience awake by leaving this secret to the end. What is this secret? With a healthy lifestyle of correct diet, exercise and rest, you could live two or three decades longer and by doing so will collect your pension for decades longer. For those lucky enough or organized enough to have a pension─this could result in nearly a million dollars or large fraction thereof. Furthermore, a longer and higher quality life is priceless to you and your loved ones.

To live past the average mortality age requires the following qualifications:

● Strict follower of good health habits

● Mentally active

● Physically active

● Good genes generally but not necessarily

● Young attitude

● Optimistic and a sense of humor

● Ability to cope with stress

● Ability to not over-react

● Sociable personality

● Strong belief to live much longer than the average─believing is achieving.

I believe only about one in 60 have all these qualities since only one in 60 live beyond 85 in the United States. I call these people super longevitarians. According to the U.S consensus in 2006─on average white women live to 81, black women to 79, white men to 76, and black men to only 70. See the section below Why Women Live Longer Than Men.

Also in the U.S. only about one in 6000 reach 100 (2006 U.S. consensus). In the world some have reached age 110: 53 females and only 8 males. But the experts predict a great increase in centenarians in future decades. The number of American centenarians is predicted to double every decade, or a more conservative estimate is a 600% increase between 2008 and 2050 while the population increases by about 44%.

Our biological (real) age as apposed to our chronological (birth) age is greatly influenced by our lifestyle; for example, what we do on a regular basis. With a healthy lifestyle, I have found you can be 77 years old and be mistaken for someone decades younger. For example, Kerry Smith, a world-class, very fit master sprinter told me this story. He was 52 years old at the time, looking younger than his vibrant age except for his snowy white hair. One day he was training some young teenagers and I was doing some drills 15 meters away. One of the teenagers asked Kerry, Is that your young brother over there? I was 77 at the time. A true story but I can’t vouch for the teenager’s eyesight.

Also, a track and field coach in the U. S. told me he took a running photo of me in full stride at age 73, blanked out my head, and asked his runners to guess the age of this headless runner. Most guessed around age 26.

Important details on how YOU can look much younger and live much longer are discussed under the subjects below.

WE ARE LIVING LONGER

Between 1900 and 2000, the U.K. and U.S. were world leaders in longevity increasing from about 46 in 1900 to 78 in 2000. Japan was also a world leader. More recently, for example, the 2004 U.S. Census Bureau survey shows the population percentage increase between 2000 to 2004 for different age groups. The census found that the U.S. total population increased by 4.35%, those 65 and over increased by 3.72%, but those 85 and over increased by a whopping 14.62%. The great increase of the 85 and over group indicates Americans are living longer. This favorable trend in longevity is experienced in other civilized countries. 100 Years Young the Natural Way tells you how to go about it. But it is going to take some willingness and dedication─work you will enjoy.

WHY DO WOMEN LIVE LONGER THAN MEN ?

Women live 5 to 10 years longer than men for several reasons. Also 85% of centenarians are women, and you can guess who the other 15% are. Men have additional hazards of the work place, more alcoholism, more smoking, and more road and work accidents. But more important─men are usually at twice the risk for cardiovascular disease compared to women.

David Goldspink and his team at Liverpool John’s University did research in this area for several years. His team examined 250 healthy men and women between 18 to 80 years and found that the power of the male heart falls by 20 to 25% between 18 to 70 years. But in this time period the female heart showed no decline, meaning the heart of a healthy 70 year old female could perform almost as well as a 20 year old’s. Also, Professor Goldspink stated: The 20 to 25% loss in the male heart can be prevented or slowed down by regular aerobic exercise. The hearts of male athletes 50 to 70-years-old were as powerful as inactive 20–year-old males. (This is good news for myself and other master running athletes.)

The New England Centenarian Study of 1000 centenarians over 105 years and 1200 controls concluded that women are physiologically stronger; they have as many disease-related genes but have the better genetic traits to protect against disease. Men who live to over 100 have to be in spectacular shape.¹⁸ See the book Living to Be 100: Lessons in Living to your Maximum Potential at any Age.¹⁸

HOW MUCH DOES HEREDITY AND GENETICS COUNT?

Researchers have found only about a 25 to 30% effect of genetics on longevity. Therefore, it is evident that each person is largely responsible for their own longevity. Studies of twins have provided evidence that genetics exert only a moderate influence on human longevity (Institute of Medicine, 2004). Even identical twins have life spans differing by over 10 years on average. Dr. Bortz in his book We Live Too Short and Die Too Long2 states, that the Metropolitan Life Insurance Company has determined there is only a weak correlation between length of life of both parent and child.

The research studies are complicated by the fact that families in many cases tend to follow diet and lifestyle of previous generations. Sons and daughters are often in the habit of following the same good and bad habits of their parents. In many cases a person lives for an extra long age as his parents because they all have developed the same good health habits. But in other cases where parents are short-lived due to bad health habits─the children can live decades longer with proper health habits and minimum indiscretions. If members in your family with the same blood line have a history of a particular disease─normally this represents only a small risk for the healthy members. However, it would still be prudent for the healthy members to do preventative maintenance in that area including: the appropriate supplements to help prevent the particular disease, a healthy diet, and regular exercise. The following cancers: breast, prostate and colorectal have a noticeable genetic component, so they may require more attention.

If your blood relatives live to an average of over 90 this does not ensure that you will do so, but following the same or better lifestyle with few indiscretions will greatly improve your chances. And if you have an optimistic outlook and a goal to reach 100 years, you will gain nearly another decade.

25 MAJOR STEPS

Nearly all of the steps below are discussed in more detail in specific chapters within the book. In this additional information you may notice some duplication since most diseases can be prevented by similar natural methods. The following are some of the highlights.

1–PHYSICAL EXERCISE

As we age, there are four major losses in our bodies. After about age 30 these losses increase each year but more rapidly for seniors.

● Strength: Sarcopenia is the term to describe deteriorating quality of tissue with age, and loss of muscle (3 to 5% loss per decade from age 30 to 60 and increasingly greater each decade after). Loss in muscle means increase in fat.

● Cardiovascular fitness: Cardiovascular efficiency is lost (about 1% decline per year), with accompanying loss of range of motion, loss of lubrication of joints, and loss of endurance.

● Flexibility: Muscles, tendons and ligaments become stiff, resulting in loss of flexibility (about 35% decline between age 35 and 75). Inactivity, wear and tear, previous injuries and the resulting scar tissue also contribute to the loss of mobility.

● Balance: Balance is lost often resulting in greater possibility of falling. For seniors broken hips are a major problem too often leading to dead-end consequences as in the case of my late father.

Some appreciation for the bodily decline with age for seniors can be obtained by examining the decline in performance with age for world-class master distance runners. For example, for world-class distance runners the decline in performance is about 1%/year from age 30 to age 65, about 1.5% /year from age 65 to 70, about 2%/year from age 70 to 80, and about 3%/year from age 80 to 90. The important point is sedentary seniors will decline in bodily function much more rapidly than these world-record-breaking-champions due to inferior bodily fitness.

The above deterioration is mainly due to natural aging deterioration, and to disuse and immobilization. But in all cases, there are exercises that can be done to compensate for most of the loss. See the chapters herein on Strength Training, Stretching, Exercise-Move It or Lose It, Ten to Twenty Minute Workouts, and Balance for information on preventative maintenance.

Physical exercise is the number-one anti-aging method. The major advantages are: strengthened heart and lungs, lowered bad cholesterol, increased good cholesterol, strengthened bones, increased circulation, lubricated joints, increased range of motion, improved balance, eliminated depression, anti-aging, and prevention of many major diseases. And exercise begets energy.

The percentage of seniors that exercise declines rapidly with age, just when they should be doing more. For example, only 6% of Americans above age 75 exercise at least three times per week. Those few who exercise mainly use walking as their chosen activity, but usually: not brisk enough, only three times per week, and neglecting strength training, stretching, and balance exercises. See the minimum recommendations for exercise below.

American College of Sports Medicine (ACSM) Guidelines

As a minimum the following is recommended by the ACSM.

● Strength training 2 to 3 days per week in 20 to 30 minute sessions.

● Aerobic training 3 to 5 days per week at about 70% maximum heart rate (e.g., brisk walking) for at least 20 to 30 minutes per session.

● Stretching 2 to 3 days per week, 4 or more repetitions per muscle group, holding each repetition for 10 to 30 seconds.

The ACSM does not make recommendations for balance training, which is usually sadly neglected by seniors.

The good news is: it is possible to regain energy, muscular strength, aerobic endurance, flexibility, and balance that you lost decades before. This has been proven in research studies.

The World Health Organization Guidelines

For adults the following are recommended:

● 18 years and older: At least 150 minutes of moderate physical activity or at least 75 minutes of vigorous aerobic physical activity, or a combination of the two, per week, in bouts of at least 10 minutes duration.

● 18 years and older: Muscle–strengthening activities 2 or more days per week.

● Above 65: Those of poor mobility should perform balance exercises on 3 or more days per week.

Unfortunately, most adults fall well short of meeting the guidelines. For example, a self-reported (verbal) survey of adults by Statistics Canada showed that only 52% did at least 210 minutes per week of moderate physical activity. This percentage agrees with a similar study by Health and Human Services in the U.S─only 49% met the goal of 150 minutes moderate activity or 60 minutes of energetic activity per week. But when the participants in the Statistics Canada survey wore accurate devices to track physical activity─only 15% accumulated 150 minutes of moderate activity per week. Hence, verbal surveys are unreliable and much too optimistic. And older adults are doing less when they should be doing more.

Flexibility

Consistent stretching to compensate for the loss of flexibility with age, once or even twice a day, for about 10 minutes per session is essential. And ideally stretch with T’ai chi, yoga, or Pilates, regularly at least once per week. With less flexibility, particularly in the hip, ankles and legs, your running and walking stride will shorten significantly. I am a great believer in exercises that loosen up the hips. Every day, rotate your ankles and do exercises that loosen and lubricate the hip and knee joints. Greater flexibility will result in better balance and posture as well. Weight training can also assist to maintain flexibility; stretching of muscles occurs during the negative part of the cycle when gravity assists movement, i.e., during the eccentric contraction phase (load on stretched muscle).

Stretching is important before an exercise session after you are warmed up by walking, jogging or cycling, to avoid injury, but it is even more important after a workout or competition. To compensate for loss of flexibility with age, it is recommended to stretch the following every day: calves, hamstrings, quadriceps, IT band, gluteus muscles, hip flexors, adductor and abductor, shins, ankles, knee joints, arms, shoulders and back.

See the chapter herein on Stretching techniques. A good reference for the multitude of stretching exercises is: Stretching by B. Anderson, Shelter Publications,1980. Also, my book on The Complete Guide to Running has a very detailed chapter on Stretching on the various methods and important muscles, and a chapter on Dynamic Warmup which is preferable to the static stretching warmup. See also the internet for many exercises with helpful photos, and some using the popular Swedish Ball.

Strength Training

Without strength training two or three times per week, by age 75 you will be half as strong as in your 20’s. It is never too late to take up weight training; even 90–year-olds can significantly increase their strength greatly within a month or two of regular resistance training. An active 60 or 70-year-old who has trained consistently for a decade or more including weight training, can be as fit as most untrained individuals in their 20’s. Walking by itself is not sufficient as it does not work the whole leg muscles, abdominals, or upper body muscles sufficiently. At age 79, I started doing weight training two times per week to avoid my all too frequent injuries (two or three injuries per year in the past decade). Now at age 82 I’m seriously considering three times per week. Once a week resistance training was not enough I found.

Consistent strength training has many advantages:

● Assists flexibility.

● Prevents most of the muscle loss and fat gain that occurs with age, and maintains strength.

● Helps to maintain resting metabolic rate which decreases about ½% per year in inactive people. A lowered metabolic rate could lead to an increase in fat.

● Counteracts bone mass loss of about 1% per year, which occurs in those inactive individuals who do no weight bearing exercises. It is actually possible to regain bone mass and avoid osteoporosis with strength training along with proper diet. For example, trampoline exercises on the mini trampoline are weight bearing and have many advantages including reduced shock to the body, and stimulation of the lymph system.

● Improves balance, which starts to decline in your late 40’s since strong leg muscles are required to have good balance reflex. Weight training greatly reduces the possibility of the deadly hip fractures in seniors.

● Improves posture due to stronger support muscles, and improved posture makes you look years younger.

● Helps produce human growth hormone, which declines drastically with age.

● Reduces illness by promoting better circulation and healthier organs.

● Increases longevity and quality of life.

See chapter 10 on Strength Training herein for details.

Cardiovascular

Exercise should be vigorous to be anti-aging and to prevent disease. According to research in Britain, the intensity should be equivalent to six times the metabolic rate (six METS): hence recommended calories per hour = 6 x kg of body weight. To achieve this the heart rate must be about 70% of maximum, i.e., 70%MHR. The MHR = (220-age) for less active individuals. A walking pace should be such that sustained conversation becomes somewhat difficult. Hence, a strolling pace while walking will not be adequate although it is good for improving circulation and lubricating joints.

Fortunately, it is never too late to start to reap the healthy benefits of cardiovascular exercise. Even a modest amount is beneficial. But continuous exercise over the senior years is necessary to reduce the risk of heart problems and other ailments. As a minimum at very least 100 calories should be expended five times per week for anti–aging effect. Modern exercise machines for cycling, rowing, stair stepping, and elliptical will indicate the calories per hour. Running a mile or even walking a brisk mile will expend about 100 calories.

See the important research studies on the effect of exercise on longevity in the chapter herein on Exercise - Move It or Lose It.

Balance

Balance declines with age, in senior citizens and in particular in the sedentary. For example, at age 78 I fell three times while running in the woods, and at age 79, had two serious falls while cycling and hurdling. But seniors, even 90 or older, can increase strength and balance significantly after about two months of training. Even a few minutes every day will make big improvements. Balance exercises are essential after illness or injury since balance has been lost through weeks and months of disuse. Exercises are recommended such as: standing on one foot (the Stork or the Airplane), free weight training, and exercises using the Swedish ball, tilt board, mini-trampoline, and BOSU ball. All the above will work the small stabilizer muscles, prevent falls, and improve range of motion.

See the chapter on Balance for detailed exercises and BOSU ball exercises for life-saving preventive maintenance. Many seniors die from losing balance, breaking a hip and never leaving the hospital. Don’t let it happen to you.

2- MENTAL EXERCISE

To age slowly, mental exercise is just as important as physical exercise, but is too often neglected altogether. An inactive mind shortens life; therefore, work on a healthy memory. Keep the mind active, for example, with chess, bridge, cross word puzzles, reading, studying, memorizing poetry and songs, and stimulating conversation. Learn new skills; take classes. Join a public speaking club. Volunteering in your community or club is also a way to keep your mind active. Relax with music or painting. A healthy, contented mind contributes to a healthy body. With practice, memory can be improved like physical strength even at an advanced age.

See the section below on Alzheimer’s disease and the chapter on Mental Health and Brain Foods.

3- DIET

A poor diet can age you by three to five years. Also, a combination of high LDL cholesterol and low HDL can age you by over two years. Excess triglycerides at age 70 can age you by up to eight years for men and five years for women. (Roizen¹)

The following good habits will help prevent all major diseases and contribute greatly to anti-aging:

● A low glycemic diet is recommended in this book (see the chapter on Low Glycemic Diet, which describes research studies revealing its many advantages). This involves carbohydrate foods, which release blood sugar slowly into the body, such as mainly from vegetables, legumes, and fruit and whole grains. Avoid highly processed starchy foods, and sugary foods as much as possible. This prevents many problems by avoiding the insulin rush from high glycemic foods. Hence, the immune system is improved, total cholesterol is reduced, weight is reduced, and many diseases are averted.

● Eat plenty of fresh fruits (at least two per day) and fresh vegetables (six per day) for the vitamins, minerals, phytonutrients, antioxidants, fiber, and for disease reduction. The U.S. Department of Agriculture recommends between five and nine total servings per day. Compared to fruit, vegetables have significantly more fiber, vitamins and minerals. Cruciferous vegetables including cabbage, broccoli, cauliflower, bok choy, kale, and brussels sprouts protect against cancer, and assist the body to get rid of toxins. Have a high carbohydrate high fiber (65 to 70% calories), protein (10% to 15% calories) and mainly plant–based protein, low total fat (<20% calories), with minimum saturated fat (<10% calories), and minimum trans fats.

● The US Dept. of Agriculture recommends the following grain products in the daily diet; for example, for adults above age 50, six servings for men and five servings for women, for the vitamins, minerals, phytochemicals, antioxidants, energy and endurance enhancement, and disease reduction. At least half of the grains should be whole grains (e.g., seeds, brown rice, whole oats, whole barley, whole wheat, whole-grain bread, popcorn). Limit refined grains (e.g., white rice, white bread, white muffins) to a minimum since many nutrients are eliminated in the process. Typical servings are: ½ cup rice or couscous or quinoa, 1 slice bread, ½ bagel, ½ cup oatmeal porridge, 1 cup cereal flakes.

● In some countries, grains are the number one food, for example Sweden, Denmark, Netherlands, and Germany. However, countless research studies and the majority of countries indicate we are correct in North America in selecting fruits and vegetables above grains.

● The majority of fats should come from the essential fatty acids Omega-3 and Omega-6. Eat fish two or three times per week, and/or take fish oil (one teaspoon) daily, for the Omega-3 fatty acids. Eat nuts and seeds and grapeseed oil for Omega-6. Take two heaping tablespoons of ground flaxseed daily for regularity, reduced total cholesterol, and for Omega-3. The ratio of Omega-6/Omega-3 should be less than about 4 to 5, but is over 15 in the U.S. Excess Omega-6 causes inflammatory disease and some cancers. Saturated fat should be minimized but is necessary for health.

● Avoid eating starchy foods like potatoes and rice with protein as it is a bad food combination: taking more energy to digest, and to move through the body, causing putrefaction in the intestines, and robbing the body of nutrients. In my diet, I avoid potatoes and rice with flesh foods. Instead I take extra vegetables with fish (or chicken occasionally). Also, vegetables have many more vitamins and minerals than rice or potatoes.

● Occasionally, some breakfast or lunch meals could be all vegetables or all fruit. This helps to detoxify the body. For example, at breakfast, a fruit salad, or a fruit smoothie using fresh or frozen fruits. For lunch, vegetable soup using lentils and beans (legumes are good to reduce LDL cholesterol). These are low glycemic foods so there will not be large swings in blood sugar. Normally eating some fat (oil or seeds) and protein along with the high glycemic foods will avoid any large swings in blood sugar, which are detrimental.

● Sixty percent of our foods should be raw, according to Dr. Bernard Jensen (famous nutritionist). Raw foods provide the most nutritional value (including live enzymes for digestion). (Sixty percent is way too high; about 20 percent is more practical.) Eat lightly cooked vegetables by steaming to enhance liver detoxification and to retain high fiber content. Cooking also helps to release beneficial enzymes and phytonutrients from the food.

● It is important for older people to get enough protein to help reduce the loss of muscle mass and improve an ailing immune system. To easily make up for any protein/amino acid deficiency─whey powder is recommended in a delicious shake, for example, with soy milk, banana or strawberries or blueberries, cereal, and yogurt. A study of older people in an urban district reported in Prescription for Nutritional Healing12 by J. Balch and P. Balch showed that only 10% had adequate protein. Protein deficiency causes frailty, wasting of muscles, lowered immune system, slower healing of injuries, and weaker bones. You may be in that category. Usually, if some protein is eaten at each meal protein deficiency can be avoided. But excess protein can overload the kidneys and liver. See the chapter on Low Glycemic Diet for further details.

● Minimize coffee, and also alcohol (it reduces glucose production in the liver and robs energy). Definitely no smoking.

● Minimize sugar. Sugar in excess is a poison and increases risk to nearly all diseases. The average American eats about 145 pounds of sugar per year: this is about one–third of total calories for sugar and corn syrup products. Listen to what sugar does to your immune system─this should make you throw away the sugar bowl as I have done. A teaspoon of sugar kills your natural killer (NK) cells for up to six hours (Alive magazine, November 2002, p. 81); other references say two hours. NK cells are the first cells a virus or bacteria encounters.

● Cooking is as important as the right foods. Avoid frying, grilling, and barbecuing; preferably steam, boil, broil, bake or stew. Frying and barbecuing increases risk of cancer.

● The book Healthy at 1003 by John Robbins, describes the diets and lifestyle of four areas of the planet that are famous for the longevity and health of their inhabitants. These areas were Abkhasia in the Caucasus mountains in Russia, Vilcabamba in Equador, Hunza in Pakastan, and Okinawa in Japan. It was found that the diet of these groups were similar in calories and composition: e.g., low in calories, about 1900 per day compared to about 2700 in America. Although the calories were low, the nutrients were higher than American standards. The reasons for higher nutrients were generally: the foods were fresh, locally grown, often eaten raw, or lightly steamed; proteins were mainly from plant foods; lots of vegetables, fruits and whole grains, depending on whole natural foods rather than refined or manufactured foods; low in sugar and saturated fat, but natural fats from seeds and nuts rather than margarine and bottled oils. Apart from the Okinawa group who live at sea level, the other groups live in the mountains providing lots of steep-grade walking. All four groups are very active well into their 90’s. The Hunza people do not die from cancer, heart disease (no high blood pressure or high cholesterol), diabetes, and many other common Western diseases. Very low diseases compared to Western societies is typical of all of these long-lived groups.

● The world’s five longest longevity areas were studied in the book 50 Secrets of the World’s Longest Living People by Sally Beare.⁴ In addition to the Okinawa and Hunza inhabitants covered by Robbins³─Beare also reports on Symi, (Greece), Campodimele (Italy), and Bama (China). The three latter groups have a diet and lifestyle very similar to the four groups in the Robbins study. The important habits were no overeating, consume plenty of fruits and vegetables, plenty of essential fatty acids, limited amounts of saturated fat and no trans fats, eat minimum animal protein and dairy or no animal protein, regular exercise mainly on walking steep hills, moderate wine, stress-free lives, no refined sugar and processed foods. All groups have regular fish in their diet: four of the groups eat fish two or three times per week. In these five groups, less than 50 grams (200 calories) per day of protein is consumed daily, but it is mostly a vegetarian source.

● The China Study⁵ by Dr. T. Colin Campbell, reported that most cancers, cardiovascular diseases, diabetes and other degenerative diseases can be prevented by very low fats, except for the essential fatty acids, and a plant-based diet, involving also very low animal–based protein. However, the New England Centenarian Study¹⁸ found very few were vegetarians in the 1000 centenarians tested. See also the section below, Avoiding Disease with Preventative Maintenance, for more details.

Mood Foods

Obtain the right mood with the right food combination. The neurotransmitters between brain cells consist of two important amino acids, tryptophan and tyrosine. Tryptophan produces the neurotransmitter serotonin which relaxes the brain. For example, when I cannot sleep, I partake of the old Indian custom of warm milk with some type of sugar (I use cocoa) to produce serotonin and melatonin from tryptophan. It works. Tyrosine produces three neurotransmitters including dopamine; these three perk up the brain providing alertness, and concentration.

When you eat more than 100 grams of carbohydrates at a time you will begin to over-produce serotonin, inducing tiredness. To stay mentally focused, energetic, and in a good mood, eat and/or drink less than 100 grams of carbohydrate at your meal or snack, (Helene Burk, M.Ed, R.D., The Glycemic Index, www.healthypeople.com/low_glycemic.htm). (For example, apple pie al-a-mode is about 100 or more grams of carbs.) So keep this information in mind before sex.

The proportion of carbohydrates and protein in meals and snacks has a major effect on whether the brain is relaxed or revved up. A meal with small protein and high carbohydrate produces a surge of insulin which clears the bloodstream of amino acids that compete with tryptophan; this allows more tryptophan to enter the brain and more serotonin and melatonin to be produced─relaxing the brain. A meal high in protein and low in carbohydrates with resulting low insulin production allows more tyrosine to enter the brain─revving it up, improving mood and anxiety. Hence, follow the combinations below at meals and snacks:

Breakfast and lunch to be revved up: high protein, low complex carbohydrate, low total calories, and high tyrosine foods (e.g., chicken, turkey, fish, dairy products, yogurt, peanuts, almonds, pumpkin seeds, sesame seeds)

Snack mid-morning and mid-afternoon to be revved up: high protein, low complex carbohydrate, low total calories, high tyrosine foods.

Dinner to be relaxed: low protein, high complex carbohydrate, high in total calories, and high tryptophan foods (e.g., poultry, red meat, fish, milk, cottage and parmesan cheese, eggs, milk, oats, yogurt, peanuts, soy beans, sunflower seeds, pumpkin seeds, spirolina).

Snack between dinner and bedtime to be relaxed: low protein, high complex carbohydrate, high tryptophan foods including some calcium to assist production of melatonin.

4- OVEREATING AND BODY FAT

Based on the above studies of long-living groups by Robbins³ and Beare⁴, it is possible to reduce calories and by careful judicious diet maximize the nutrients.

To reduce overeating at a meal, be aware there is a delayed reaction of about 20 minutes after you finish eating to realize how full you really are. So it is wise to stop eating when you are 80 percent full as the Okinawans do.¹ Also, by chewing thoroughly and eating slowly, you are less apt to overeat, and more nutrients are absorbed.

Body fat usually increases with age as muscle is lost each year. For fit adults below about age 55 the average is normally between 15 to 18% for men, and for women between 22 to 25%. There is a dramatic increase in illness and disease above 25% body fat for men and 33% for women; also obesity starts above these numbers. These high percentages result from one or more of the following: the wrong diet, excess calories, excess alcohol, restricted activity, or a hormonal imbalance. But seniors with a healthy diet─and frequent exercise─and especially intense exercise, can keep total weight constant with age and have a healthy body fat even as low as 5% for men and 12% for women. The latter numbers are typical for well trained athletes. Mine was measured at 5% (Mississauga YMCA) and 7% (Oregon U) by computer method while in my early 60’s. But body fat for sedentary seniors can be as high as 40% due to: loss of 3 to 5% muscle each decade that occurs below age 60, and the much higher percentage loss that occurs above age 60.

5- SUPPLEMENTS

Multivitamin/mineral. As a minimum a multivitamin/mineral supplement is recommended daily. Many multivitamin/mineral supplements are too weak in vitamin B. I recommend Swiss One 50 or One 80 which has most vitamin Bs of 50 mg and 80 mg (my favorite), respectively.

Antioxidants. Oxygen is both a good guy and a bad guy. Oxidation is analogous to rusting of the body and promotes free radical damage. Oxygen combines with protein, fat, carbohydrates and other elements in the body (normal metabolism) to produce highly reactive, unstable compounds or atoms called free radicals. An oxygen atom becomes a free radical when it is robbed of an electron during natural metabolism. This unstable invalid atom tries to replace the lost electron by raiding stable molecules. When it takes an electron from another molecule, a free radical is created and a chain reaction begins. This slowly leads to irreversible cell disintegration, more rapid aging, and cancer problems. Air pollutants (smog, ozone, carbon monoxide fumes from cars, tobacco smoke), dietary imbalance, food additives, and the many toxins in our lives cause free radical damage. However, antioxidants like vitamin C, E, beta carotene, grape seed extract, and selenium give up electrons to free radicals preventing the chain reaction and cell disintegration. Antioxidants are anti-aging. They gobble up the free radicals and prevent them from doing their cell damage.

Vitamin D. Vitamin D is one much neglected nutrient; about 85% of Americans are deficient. Deficiency is often found in strict vegetarians, those in northern latitudes (e.g., Finland) where sunlight is at a minimum, and particularly in the elderly. Vitamin D deficiency has a major effect on the skeleton, the organ systems, and on prevention of cancer. The Food and Nutrition Board of the Institute of Medicine recommends equal attention be given to increase vitamin D as given for vitamin C. Vitamin D intake increases vitamin C absorption and both help to reduce osteoporosis, osteoarthritis, and broken hips.

The Mayo Clinics says there is no consensus on what level is optimal. But Balch and Stengler¹¹ recommend 400 to 800IU daily as an optimal intake. Vitamin D requirements increase with age; seniors above 70 need about 600IU daily. More recently, The National Osteoporosis Foundation recommends 800 to 1000IU for adults over 50. And The Cancer Society of Canada in 2007 recommended 1000IU to cut cancer risk.

Other Recommended Supplements. See the chapter on Supplements for recommended dose, benefits, and foods rich in the particular recommended vitamin or mineral. This chapter also describes the magic (legal) supplements for sports enhancement.

6- DENTAL HEALTH

Flossing the teeth daily can add seven years to your life.¹ Disease of the gums can poison the whole body. Flossing daily is probably the easiest way to reduce your biological (functional or real) age.

7- FREQUENT CHECK-UPS WITH YOUR DOCTOR

● Have frequent tests for all types of cancer even if the government doesn’t pay for it. Women can do some self-checking of breasts by themselves.

● Have at least a yearly check-up with your physician.

8–AVOIDING DISEASE WITH PREVENTATIVE MAINTENANCE

Atherosclerosis

Atherosclerosis (thickening and stiffening of arteries). To prevent plaque fatty deposits (triglycerides and cholesterol) clogging arteries eat a low glycemic diet that’s low in saturated fat (<10% of fat calories recommended), and low in trans fat (e.g., avoid most margarines, and processed foods); exercise at least three times per week; and take adequate Vitamin B6, B12 and 400mcg of folic acid daily for cardiovascular health for reducing homocysteine levels.

Just through a diet based on whole grains and vegetables in conjunction with mild daily exercise nearly everyone can expect significant vascular (artery and lymph duct) renewal within weeks (Healing with Whole Foods17, by Paul Pritchard, North Atlantic Books, 2002). This huge 750 page book also quotes a Journal of American Medical Association, Jan. 1983, reference stating that most heart by-pass operations would be unnecessary with as few as 30 days on a high-fiber, low-fat diet. (Believe it or not; in any case, this shows the great importance of high-fiber and low-fat in the diet.)

To prevent atherosclerosis and bad cholesterol: Take plenty of fiber in the form of fruits and vegetables and whole grains, use olive oil, reduce saturated fats and trans fats (hydrogenated fats). Avoid or reduce cakes, refined and processed foods, fried foods, junk foods, red animal meats (particularly pork), egg yokes, and coffee: (raises cholesterol). Eat essential fatty acids (for Omega-3 and Omega-6) frequently to maintain elasticity of blood vessels, reduce blood pressure, and lower bad LDL cholesterol. (Balch and Balch)¹²

Dr. Weil¹⁹ states Omega-3 protects against cardiovascular disease, fights inflammation, lowers triglycerides and clotting in the blood. Obtain Omega-3 preferably from: fish (two to three times per week), or fish oil (1.5 grams per day) if you can stand the taste. Omega-6 is beneficial if the ratio of Omega-6 to Omega-3 is below about 4 to1; above this ratio Omega-6 would increase risk of atherosclerosis since it is an inflammatory. Unfortunately, the American diet has an excess of Omega-6, i. e., Omega-6 to Omega-3 = 15 to 1.

Ideally in 2010, the levels of cholesterol in mg/dL should be: LDL less than 100, HDL more than 50, and total LDL + HDL less than 200. These targets are expected to get more stringent in the near future. (I have found two heaping tablespoons of ground flax seed in a large glass of hot water every morning has helped lower my cholesterol.)

See chapter 5 on Supplements recommended for atherosclerosis and chapter 17 on Atherosclerosis for more details.

Osteoporosis

Osteoporosis (porous and fragile bones). By age 60, you have a 1 in 3 chance of osteoporosis. Women are more likely to get this disease than men: nearly 80 percent of osteoporosis sufferers are women, and nearly one quarter of American women are affected. Bone density decreases with age and particularly in menopausal women who do no weight bearing exercise, or are low in calcium. Estrogen replacement therapy helps maintain bone density in women, but treatment (best after menopause) may have side effects and risks of uterine and breast cancer.¹⁶ Brittle bones can lead to a fall, hip fracture, and in worst cases pneumonia in the hospital, and a dead end. It is best to ward off this problem with proper weight-bearing exercise and a good diet (avoid acid foods and high glycemic foods) starting in your early 30s and 40s. See details below.

Main Causes

Consumption of highly acidic foods such as: high fructose corn syrup products, refined manufactured products (cookies, cakes, crackers), all sugar products (candies, desserts), excess animal protein, carbonated beverages, and sweeteners. Also the average American adult eats about 145 pounds of highly acid sugar products every year or about 1/3 of the diet in calories. This encompasses most high glycemic foods; hence, the Low Glycemic diet is recommended here. Due to the resulting high acidity of the above foods the body tries to balance the pH level in the blood to near 7.1 to avoid catastrophic health effects. But when calcium and other minerals are lacking, the body takes alkaline minerals such as calcium and magnesium from the bones, thus reducing bone density and causing osteoporosis. In effect, the body loses calcium faster than it is replaced in the diet.

Lack of Calcium. The elderly tend to eat fewer dairy products, and their digestive systems absorb calcium less efficiently. Usually only about 20% of calcium is absorbed in the normal adult American diet. Milk is not a good source in view of digestion problems and only 25% of calcium is absorbed.

Prevent, Slow Down, or Stop Osteoporosis.

To prevent, slow down, stop, or even reverse this disease, the following steps are necessary:

1. Avoid acidic and high glycemic