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Longevity: What lifestyle habits could help you live to 100?

Friday, December 22nd, 2023

The question of how to live a long, healthy life is increasingly at the forefront of medical research. While centuries ago some may have turned to finding mythical immortality-granting items like the Holy Grail, scientists now say that achieving longevity may rely on eating the right foods, adopting healthy habits, and remaining socially active.

Reaching your hundredth birthday means you become a member of a special club of centenarians. While researchers believe the number of centenarians was very low before 1900, today many more people are able to reach this ripe old age.

As of 2021, there were an estimated 573,000 centenarians globally. The United Nations expects that number to jump rapidly, with a reported estimate of 3.7 million by 2050.

What do centenarians do to help them reach triple-digit birthdays what is their secret? Medical News Today spoke with six experts to find out what the secret sauce behind longevity is.

In 2016, National Geographic Fellow Dan Buettner and his team published a study on what they found to be the secrets to longevity.

Dubbed the Blue Zones, Buettner identified five specific areas of the world where people consistently live over 100 years of age. These areas are:

These are places where human beings have lived manifestly longest, Buettner explained to Medical News Today. Theyve achieved the health outcomes we want: long lives largely free of chronic disease. Since only 80% of how long we live is dictated by disease, these peoples lifestyles and environments offer us instructions and clues for how we can set up our lives to live longer.

Within these five areas, Buettner discovered there were nine common practices that people followed that might explain their slower aging process. Called the Power 9, they include:

Loneliness, said Buettner, is a top risk factor for a shorter life, so preventing that as much as we can could help add years to our lives:

We know that lonely people are expected to live 8 fewer years than well-connected people and that health behaviors [are] measurably contagious. People in Blue Zones are in socially connected villages with strong social ties, which gives them a longevity edge from the very beginning.

Theres no short-term fix [or] supplement for longevity, he added. Learn plant-based dishes that you like and cook at home. Curate a social circle of three to five healthy friends [who] will care about you on a bad day. Health behaviors are contagious, and friends tend to be long-term adventures.

As diet makes up a few of the Power 9 learned from Blue Zones, Buettner has also launched the Blue Zone Food Guidelines that feature 11 recommendations reflecting how the worlds longest-living people ate for most of their lives.

If you want to know what a centenarian [did to live] to be 100, you have to know what they ate during their whole [life], he said. Working with Harvard for my book The Blue Zones Kitchen, we collected 155 dietary studies done in all Blue Zones over the past 80 years and averaged them.

It was clear that over 90% of their traditional dietary intake came from whole food, plant-based sources [and] was about 65% complex carbs, noted Buettner. The pillars of every longevity diet in the world are whole grains, nuts, greens, and other garden vegetables, tubers, and beans.

Dr. Valter Longo, Edna M. Jones Chair in Gerontology and professor of gerontology and biological sciences at the USC Leonard Davis School of Gerontology, developed the Longevity Diet after years of research into aging, nutrition, and disease.

The Longevity Diet, based on [the] five pillars of longevity, entails all of the everyday and periodic dietary habits that are associated with increased longevity and healthspan, he explained to MNT.

The main facets of the Longevity Diet include:

Because diet [is] intended as how and what we eat and not as a method to lose weight, [it] can regulate the genes that regulate the aging process, but also those that regulate the removal of damaged components of cells and the regeneration of parts of various tissues and organs, Dr. Longo added.

Additionally, previous research suggests that the Mediterranean diet can also provide benefits when it comes to longevity.

A review published in January 2020 concluded that the Mediterranean diet helps slow down the progression of aging and the onset of frailty in older age.

And research published in March 2021 says adhering to the Mediterranean diet may add years to a persons life.

According to Monique Richard, a registered dietitian nutritionist, owner of Nutrition-In-Sight in Johnson City, TN, and national media spokesperson for the Academy of Nutrition and Dietetics, when it comes to eating for longevity, diets like the Blue Zone Diet, Longevity Diet, and Mediterranean diet stand out because of the lifestyle components they share.

Examples of commonalities observed within these populations include more families and individuals growing and consuming their food [and] eating more whole foods, as in closest to what Mother Nature has made versus derived from a manufacturing plant, industrial farm, or fast food chain, she explained to MNT.

Overall intake and composition of these diets include less highly-processed foods, therefore often automatically decreasing levels of sodium, artificial flavors, colorings, and preservatives, fats or added sugar. Richard noted.

These dietary patterns often include foods lower in saturated fats, cholesterol, and calories, including more foods that are richer in nutrients such as fiber, antioxidants like vitamin C, E, A, [and] B, and higher in minerals such as potassium, magnesium, and iodine.

Monique Richard

When looking to make diet changes to increase longevity, Richard said it is not just about extending life, but also about increasing its quality.

She suggested:

The emphasis is not on restriction or negative consequences, but leaning into true quality, consistency, and overall health with a pillar of foundational pure, wholesome factors, Richard said.

Dont forget to slow down with eating, with chewing, with making or creating a meal, with making time to stop and smell the flowers, [and] with making long-lasting meaningful changes, she added.

The power of positive thinking is known to be beneficial to a persons overall mental health. However, previous research shows that a positive attitude may even help a person live longer.

A study published in August 2019 found that being optimistic was associated with a person living 11-15% longer and having a stronger likelihood of living to age 85 or older.

Research published in October 2022 suggested that positive-thinking women in an ethnically diverse United States population lived an average of 4.4 years more than those who did not think positively.

Having a positive, optimistic outlook reduces our risk for developing chronic diseases and gives us a greater chance of living past 85, Dr. Karen D. Sullivan, a board-certified neuropsychologist and owner of I CARE FOR YOUR BRAIN in Pinehurst, NC explained to MNT.

The mechanism behind these benefits is thought to be related to the protection optimism offers against the inflammatory damage of stress. Studies on negative emotions show a weakening effect on the immune system.

Dr. Karen D. Sullivan

Additionally, Dr. Karen Miller, a neuropsychologist, geropsychologist, and senior director of the Brain Wellness and Lifestyle Programs at Pacific Neuroscience Institute in Santa Monica, CA, noted that inflammation caused by stress is one of the culprits leading to more rapid aging, more physical difficulties, and more cognitive difficulties.

So when were thinking positive and engaging in positive behaviors, such as [] meditation, yoga, participating in our own personal religious practices, getting out and walking, exercising, [or] enjoying the fresh air, all those things are bringing down our stress and bringing down our level of inflammation, she continued.

If were under a lot of stress were going to have higher inflammation and higher inflammation actually can cause cellular damage to our bodies, particularly our brains, Dr. Miller noted.

In addition to staying positive and participating in activities that help lower stress, remaining socially active and connected to other humans has also been associated with living a long life.

A study published in September 2019 found women who had strong social relationships had a 10% longer life span and 41% better chance of living to age 85.

And research published in May 2023 showed that frequent participation in social activity was significantly associated with prolonged overall survival in older adults.

We are social beings with a social brain we are wired to be part of a group with needs for both contributing value and being valued, Dr. Sullivan explained.

People who identify as lonely have a [] greater risk of dying early than those who feel satisfied with their social life. The chronic stress of loneliness weakens our immune systems, making us more susceptible to infectious diseases and chronic diseases, especially cardiovascular disease and cancer.

Dr. Karen D. Sullivan

When actively socializing, Dr. Miller said, we are engaging in cognitive stimulation that helps keep the brain engaged and healthy.

When we are involved with another person, there is that volley, that give and take, she told MNT. Its like a tennis match the ideas are going back and forth. And that type of cognitive stimulation actually inspires our brains to be more mentally agile, or like what we like to think of in neuropsychology as cognitive flexibility.

Plus, conversing and engaging with others helps you learn more information, think creatively, and stimulate problem-solving skills, resulting in what Dr. Miller referred to as a whole-brain workout.

That type of engagement, that social stimulation, is what I would call natures brain bootcamp, she added. Were literally engaging in bootcamp for our brain where were socializing, which is very different than if I was isolated and I didnt have that opportunity.

While experts agree a healthy diet, limiting stress, thinking positively, and staying socially active can potentially lead to a longer life, there are some other healthy habits that are also important.

For example, smoking can take years off your life. A study published in June 2020 found that not smoking and being socially engaged throughout older age were common in centenarians free from common chronic diseases.

Keeping a healthy weight is also important for longevity. Research published in 2017 concluded that a high body mass index (BMI) was associated with substantially shorter healthy and chronic disease-free life expectancy.

Regular exercise can also help you live longer. A study published in August 2022 found that light or moderate to vigorous physical activity were both associated with a lower risk of mortality in older women, while higher sedentary time increased their mortality risk.

Several studies have shown that physical activity is associated with lower risk of mortality in older adults, Dr. Aladdin Shadyab, associate professor of epidemiology at the Herbert Wertheim School of Public Health & Human Longevity Science at UC San Diego, and senior author of the study told MNT.

We were the first to show that higher levels of physical activity and lower time spent sedentary are associated with reduced risk of mortality, irrespective of having genes that predispose to a long life. These findings overall highlight the importance of maintaining a physically active lifestyle in old age to achieve longevity, said Dr. Shadyab.

I think maintaining a healthy diet and engaging in regular exercise is most important, particularly for older adults, he added. Even light activities, such as walking, are important for maintaining a long and healthy life in the aging population.

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Longevity: What lifestyle habits could help you live to 100?

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Integrative Medicine: A Complete Guide and Comparison – Healthgrades

Wednesday, December 13th, 2023

Integrative medicine combines conventional and complementary approaches to healthcare treatment to provide optimal health for the whole person. It coordinates conventional medicine with nutritional, psychological, and physical approaches to improve the overall health of the mind and body and address all effects of illness.According to the Centers for Disease Control and Prevention (CDC), chronic disease affects around 6 in 10 people Trusted Source Centers for Disease Control and Prevention (CDC) Governmental authority Go to source in the United States.

Disease can affect individuals beyond just the physiological effects it causes. However, conventional medicine may not always address all aspects of health during treatment.

Integrative medicine is gaining popularity as a method of treating acute and chronic health conditions. It seeks to improve all adverse effects of ill-health and treat the whole person comprehensively, beyond just the symptoms of their illness, using all appropriate methods.

Read on to learn more about integrative medicine, including its purpose, treatment types, benefits, and risks. This article also covers how to find a practitioner.

Integrative medicine is a person-focused approach to the treatment of illness. It seeks to improve a persons overall health and wellness physiologically, spiritually, emotionally, mentally, and environmentally.

To do this, integrative medicine combines conventional medicinal and complementary practices that are evidence-based to create a comprehensive treatment plan that the individual can take an active role in. These treatment plans aim to address the body and mind as a whole, improving health conditions Trusted Source National Cancer Institute Governmental authority Go to source and quality of life from the root cause.

In addition to conventional medicine, integrative medicine may make use of approaches including nutritional, psychological, physical, and combined therapies.

Many different approaches to medicine exist. Integrative medicine intends to combine these different approaches holistically to provide optimal outcomes.

Common types of medicinal care include:

Integrative medicine relies on a combination of these conventional and complementary approaches to improve conditions.

Further approaches of medicine can constitute either complementary or alternative medicine, depending on their use, and integrative medicine may make use of some of their principles. These include:

Integrative medicine can involve Trusted Source National Cancer Institute Governmental authority Go to source a group of trained clinicians working together. Some deliver conventional medical care, while others provide complementary therapies.

An integrative medicine doctor will work with your primary doctor to recommend complementary therapies and develop a personalized plan that may aid your healing.

For example, for someone undergoing treatment for cancer, an integrative medicine doctor may work with an oncologist to recommend complementary therapies to help ease the symptoms and manage the side effects of treatment. In this case, they may recommend acupuncture to help with pain or nausea.

An integrative medicine doctor will make use of all therapeutic approaches appropriate for the person as informed by evidence of any potential benefits.

In a 2009 analysis, the National Institutes of Health (NIH) and National Center for Complementary and Integrative Health identified five main types Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source of complementary treatments. These are as follows:

Integrative medicine will combine one or more of these complementary therapies with conventional medical care to form a complete treatment plan that aims to improve your overall mental and physical health.

Your integrative medicine doctor can work with your primary doctor to determine which types of complementary therapies should be included in your treatment plan.

Individuals with varying conditions use methods Trusted Source National Cancer Institute Governmental authority Go to source of integrative medicine.

Although people who use integrative medicine commonly experience chronic conditions, the approach can be useful in treating many different health conditions. This can include treating acute disease and managing its associated symptoms.

Integrative medicine may be an effective option for helping treat the following symptoms and conditions:

If you believe that you could benefit from integrative medicine, your doctor can help you decide if it may be an option for you.

Researchers Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source suggest that biomedicine alone may not fully address all aspects of healing or treatment necessary to improve conditions which can cause distress beyond the physical.

Integrative medicine that combines conventional biomedicine with complementary therapies may thus offer additional benefits, though specific benefits will depend on your medical diagnosis, treatment plan, and chosen complementary therapies.

In a 2018 review Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source of integrative medicine, researchers who looked at several studies observed improvements in:

It is worth noting that some of these studies were uncontrolled and not definitive.

Although complementary therapies are not a substitute for conventional medicine, their combination in integrative medicine may bring some benefits.

There can be risks with any medical treatment, including the conventional medicine and complementary treatments used in integrative medicine.

Potential risks of integrative medicine can include Trusted Source National Cancer Institute Governmental authority Go to source:

However, there are steps that you can take to mitigate risk from integrative medicine practices, such as:

Your doctor can help determine whether or not a particular complementary therapy will affect your medical care.

The cost of your care will vary based on your diagnosis and individual treatment plan.

Insurance may not cover all complementary therapies, but some health insurance policies may cover Trusted Source American Cancer Society Highly respected international organization Go to source some of the costs of integrative medicine. This can include conventional medical treatments and some more common complementary methods, such as acupuncture and chiropractic therapy.

Contact your health insurance provider before starting treatments to find out which options it covers. It is important to understand which treatment costs you may be responsible for and what requirements your provider has so that you can plan accordingly.

The outlook for people undergoing integrative medicine treatments will vary based on their diagnosis and exposure to effective treatment options.

Integrative medicine can help improve Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source symptoms and quality of life for people. It may also reduce some of the problems associated with their health condition.

For the best results, it is important to discuss all of your options with your doctor and follow your treatment plan.

Medical doctors, physician assistants, nurse practitioners, and other qualified medical professionals can provide conventional medicinal care and may also offer an integrative approach.

It is important to find conventional and complementary practitioners who will work together Trusted Source National Cancer Institute Governmental authority Go to source to ensure that you are getting the care you need and that it is appropriate and safe for you.

A variety of experts such as massage therapists, acupuncturists, and physical therapists

will also provide complementary therapies. Requirements for licensing can vary according to location, but when considering integrative medicine, it is important to investigate the safety and efficacy of a treatment to prevent negative outcomes.

You should also verify that your practitioners are trained and qualified in the treatment they offer.

When considering possible options, inform your doctor of your desire to follow an approach that focuses on integrative medicine, including any treatments you already use.

Your health insurance provider or local hospital may have additional recommendations for potential integrative medicine practitioners.

Integrative medicine is a person-focused approach that relies on both conventional medicine and complementary therapies to achieve whole-person health.

An integrative medicine doctor will work with your primary doctor to recommend complementary therapies that may ease the symptoms of your condition or possibly help treat it.

There are risks associated with all medical treatments, including integrative medicine. For this reason, it is important to work with a trained and qualified doctor to identify the therapeutic approaches that are safe and effective for you.

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Integrative Medicine: A Complete Guide and Comparison - Healthgrades

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