Ways to Increase Your Own Life Expectancy

According to two doctors (Rowe and Kahn) who co-authored "Successful Aging," our genetic makeup only accounts for 30% of our ability to achieve longevity. The remaining 70% is our lifestyle. This means that everyone who does not have a life-altering illness or injury has a 70% chance to determine their own longevity. Essentially, how we live and eat determines 70% of our own individual life expectancy.

Just what is lifestyle? Lifestyle has three basic components (explained below): 1) Body Care, 2) Nutrition, and 3) Exercise.

1. Body Care

The first component, body care, means avoiding things that are bad for our bodies, such as accidents, smoking, obesity, unnecessary drugs, toxins (in air, water, and foods), too much sun, and other things that can be damaging to our bodies, reducing our lifespan.

2. Nutrition

The second component of "lifestyle" is nutrition. All the nutrition in the world won't help us if our bodies cannot absorb and use it. In order for our bodies to absorb nutrients from the foods we eat, enzymes are essential for breaking down food into substances and particles that the human body can use to sustain life. Our bodies are capable of manufacturing some enzymes (in decreasing amounts as we age); however, raw fruits and vegetables (not cooked, canned, dried, or frozen) are abundant with life-giving enzymes. This is one reason why people who consume lots of raw fruits and vegetables appear to have superior immune systems. It is widely known that a strong immune system helps to protect us from cancer (which accounts for 1 in 4 deaths), viruses, bacteria, and fungus. Another added benefit of eating lots of raw fruits and vegetables is protection from cardiovascular disease (heart conditions, stroke, high blood pressure, high cholesterol), which accounts for 1 out of every 2.8 deaths in the United States, according to the American Heart Association statistics published in 2005. This year, 565,650 Americans will die from cancer (1,500 per day), according to the American Cancer Society's statistics released Feb. 20, 2009. Good nutrition can reduce our chances of being included in those statistics and being robbed of longevity.

3. Exercise

The third component of "lifestyle" is exercise. We all know that exercise is good for our life expectancy. Exercise does not need to be grueling to be effective. According to the U.S. National Institute of Health, basic types of exercises are necessary for: A) The heart and pulmonary system, B) Bone density, C) Muscle mass, and D) Flexibility. Let's take a look at each of these exercise types and learn how to apply them to our own lives. Of course, prior to starting any exercise program, one should check with one's doctor.

A) Heart and pulmonary system. Brisk walking (4 miles per hour) strengthens the heart by increasing the breathing rate and heart rate, according to the BBC News Channel (an online-version of the article is stored at http://news.bbc.co.uk/1/hi/health/3260525.stm). Just 2 miles per day cuts one's overall risk of dying in half, according to PersonalMD.com, greatly increasing the odds for a long life.

B) Bone density. When we allow our bone density to decrease, we become more prone to bone fractures, some of which can be life-altering. According to the FDA, by 2020 over 50% of all Americans over 50 will have severe enough osteoporis to be in danger of fractures. Currently, 1 in 3 women suffer osteoporsis-related fractures by the age of 65, despite the wide use of calcium supplements and dairy consumption. According to Feskanich d. et al in a 12-year study published in the American Journal of Public Health in 1997 (87:992-997), the intake of dairy actually contributes to fractures from osteoporosis, which is contrary to popular belief about diary consumption. The reason being that a byproduct of metabolizing animal-based proteins (including dairy) is excessive amounts of endogenous acid, which must then be neutralized by calcium. And guess where that neutralizing-calcium comes from-our bones, according to the National Dairy Council, a leader in nutrition research and education since 1915.

The best way to increase bone density is by jumping, according to an article found at the US National Library of Medicine (Harvard Health Lett. 2004 Aug;29 (10):7). If you don't play volleyball, basketball, or other sports that require jumping, simply enjoy jump rope or do a few jumping jacks. If they are uncomfortable, just start with one, single jump per day, then increase by one jump each week. At the end of one year, this adds up to 52 daily jumping jacks (or jump-rope hops), which is a great way to increase bone density and life expectancy.

C) Muscle mass. Maintaining adequate muscle is essential for supporting joints. If muscles atrophy, joints are not supported properly, and joint deterioration begins. Our health declines with joint deterioration because of immobility. Using weights or resistance is the quickest way to build muscle, however, muscle can be maintained with a very active lifestyle, which not all of us have. Once past 50, we lose muscles that we don't use, and it becomes even more important to exercise regularly with weights or resistance to keep our muscle. Most gyms and/or fitness centers have someone available to assist people with proper weights and/or equipment usage for building muscle in our neck, shoulders, arms, torso, back, and legs, helping to promote a lengthy lifespan.

D) Flexibility. When asked about how flexibility affects joints, an orthopedic surgeon who specializes in hip replacements (and asked to remain anonymous), stated, "If everyone practiced daily Yoga or stretching, I'd be out of a job." It has been widely known for decades that maintaining joint flexibility promotes joint health. Daily stretching, bending, and flexing (not to the point of pain) of the neck, back, torso, arms, shoulders, and legs helps to preserve flexibility, thus reducing risk of arthritis and joint damage, thus encouraging an increased life expectancy.

In summary, we really do have some control (70%) over our own lifespan, based upon our lifestyle. It is within our power to boost our own lifespan, and live long, healthy, and meaningful lives. A good starting point would be to take a longevity test to determine one's expected lifespan. One particular web site calculates people's longevity, then offers suggestions for increasing lifespan. This test can be taken by visiting http://WellBeyond100.com/LifeCalculator.aspx and answering a few questions anonymously.

It's never too late to begin taking charge of your own health and longevity. Now is a good time to begin.