Some Surprising Things to Help You Live Longer

Some surprising things that my help you live longer.  You don’t have to do all of them ,but things do add up so doing more of them helps.

(These comments are from an article in a Time magazine with articles on living longer.  This is my summary and not medical advice of course. I encourage you to explore this more deeply on your own.)

• Sweating is apparently good for you, Hard work through strenuous exercise raises your body temperature and your body produces sweat.  You can also accomplish the same thing by sitting in a hot sauna.  A 2015 study of 2,000 Finnish men who were regular users of a sauna had a lower risk of heart failure and coronary artery disease. If you don’t have access to a sauna, there are other ways such as exercising on a hot day and Bikram Yoga.  These last two suggestion require cautions. Running, walking or biking on especially hot days say over 90 and/or high humidity require acclimation and PLENTY of hydration. If you want to sweat, great, but you MUST replace what is coming out. Water is good and you might want to also include some electrolytes from Gatorade or other sports drinks to help stay hydrated. Start drinking BEFORE you feel thirsty. Talk to experienced friends and/or you trainer or coach.  Bikram Yoga is also known as heated yoga. It might be as low as 80 degrees or well over 90 in the classroom. You will sweat galore if it’s a large class as the humidity rises. Some Bikram classes are “power yoga” so there is lots of up/down/reach/repeat. Heart rates quickly climb in the heat. The take away… drink before you think you need it, and take a short break or rest when you need too as you become more accustomed to the workout.
  
  
• Mindfulness is new to many people, and it’s not all woo-woo. Simply closing your eyes, being in a quiet place without disturbances and letting your mind settle is the key. It’s not easy though and takes some dedication. Try for 5 to 10 minutes to start. Your mind will wander but don’t be hard on yourself. Just bring your focus back and concentrate on you breathing. Mindfulness has been shown to help alleviate depression, reduce blood pressure, and lower stress. Some studies have used mindfulness with Yes there are even apps for mindfulness.  You can perform a moving mindfulness through yoga but most prefer to sit or lie quietly. As a special note, yoga can help in lengthening telomeres which help your cells divide properly and are associated with a younger body.
  
  
• Let it go… try to avoid getting screaming mad. Maybe blowing off steam might seem like a good idea, but angry outburst are linked to a greater risk of heart attack and it’s especially risky for older adults. Instead of erupting, try deep breathing and meditation/mindfulness or take a walk. Is screaming and anger really going to solve what is upsetting you? Is it really worth it. No one likes the taste of crow and taking back what we said to someone. The damage may already be done. A tongue can cut deeper than a sword.
  
  
• Moderate drinking can be associated with living longer (but there are articles against this too). Many like to have a drink at the end of the day to relax with our partner or friends. One drink should do it for women and two at most for men. It is still a leading cause of death and other health problem. So enjoy this in moderation.
  
  
• Call up a friend… the old reach out to someone applies here. When was the last time your called a relative or old friend or even a new friend. People with good social relations tend to live longer. It supports good mental health and even a better immune system say studies at the University of Texas. Social connections are especially important to seniors and help with coping with aging.
  
  
• Marinate that meat. Grilling at high temperatures causes meats to release HCA’s (heterocyclic amines) which are suspected carcinogens. Marinades can help to reduce the HCA’s. Mixes/rubs made with oregano, basil, garlic, onion, jalapeno, parley and red pepper are one example. Or try a mix or a Southwest mix of paprika, red pepper, oregano, thyme, black pepper, garlic and onions also work. Google a recipe for Chimichurri, a popular marinade and meat topping from South America.
  
  
• While we are discussing meat, one should try to keep consumption of red meat low. Enjoy it occasionally and not too much at one time. Yes, studies do show that vegetarians do have a lower risk of death than those who “eat whatever I want” people. Better yet, try some fresh fish especially ones with fatty flesh such as salmon and those in the mackerel family.
  
  
• Get physical (with a partner) Touch is healing and shows positive changes in white blood cells that affect immunity. Massages are nice but the touch of a loved one may be more effective. Don’t be stingy. Studies show that women who said they were hugged more by their partners had more oxytocin (the bonding hormone) and lower blood pressure.
  
  
• Consumption of coffee is a source of antioxidants and many studies show that the hundreds of compounds present in your cup of Joe may be helpful in reducing Parkinson’s and Type 2 diabetes. It is beneficial it appears but as with most things, limit your intake to no more than 3-4 cups if it agrees with you. While we are brews, green tea consumption is another powerful source of antioxidants. Japanese tea drinkers who consume at least 5 cups a day enjoyed a significant reduction of dying from heart attack or stroke.
  
  
• Use sunscreen – how many times have we heard that. Besides helping to keep your skin from looking more aged, it aids in reducing the development of melanomas which can be deadly skin cancers. It only takes a couple of minutes to apply and be sure to use a broad spectrum lotion. Better to avoid the sprays as it’s wasteful and you don’t want to inhale it.
  
  
• Nuts to you. More people are beginning to recognize the benefits or consuming nuts. They can provide “good” fats, satisfy cravings for other things, and provide some additional nutrients. Just don’t go overboard as they have a high caloric value. Walnuts have risen to a new status as studies indicate they are linked to lower cholesterol and blood pressure. They may even reduce stress responses.
  
  
• It helps to have a good boss. Working for a jerk can lead to more stress and a reported rise in heart disease. People who liked their boss even tended to have lower blood pressure. Maybe it’s time for a change to find one who is fair and respectful and respected.
  
  
• Working hard has it’s own rewards as it can provide meaningfulness to life. Studies show that those with the most career successes were least likely to die young. Productive, hardworking people tend not to be stressed and miserable. But you have to love or at least like what you do.
  
  
• Exercise helps as we all know. The way to get exercise is broad with swimming, walking, running, playing games, working out and so on. Try different things to see what works for you. If you have physical limitations, ask for help or suggestions from a trainer, coach, or instructor. There are “work arounds”.  You can even exercise from your chair. Team sports are rewarding for their own social connections. Even having a friend to walk or jog or play pickleball with keeps you from saying, it’s too hot, late, or I’m tired. Exercise is vital so don’t neglect it.
  
  
• Pets, especially dogs, (pardon my bias) are associated with a lower risk of heart disease according to the American Heart Association. Dogs don’t walk themselves and need our care so they help get us moving more. Pets also can help alleviate a sense of loneliness as shown in a poll from the University of Michigan. 
  
  
• Stand more. If you are a desk jockey, you really need to stand more and move around. Sitting more than 3 hours a day takes a toll on us. Like TV, maybe think about watching too much and participating in a sedentary lifestyle. This can lease to obesity, heart problems, and other issues. . Some experts say that sitting too much is almost as bad as smoking. Take a walk a few times a day, try a standing desk, or use a balance ball for a chair.  The more you move, the better you’ll feel.
  
  
• And lastly, try to express gratitude in your outlook. We are lucky to live in a great country, have people who care about us, and do not have the worries some people do. Yes, things are not perfect but just cultivating a feeling of gratitude is a blessing to yourself and those around you. Stop and think to yourself what you have to be grateful for, it will be a longer list than the things not to be grateful for.

Mindfulness – a deeper look.

Saying you don’t feel a day over 50, when you are really 60 or more is certainly a positive attitude, but the reality is that you are 60 or whatever. There is more and more science pointing to the connection between mind and body. Your moods, feelings, and thoughts are not just neurons firing, but they also affect your physiology.  Learn to relax and your  blood pressure goes down, emerge from depression and your immune system improves, take a sugar pill that you were told was a powerful drug to relieve your backache and suddenly you feel better.  We continue to learn more that the mind can help heal the body, but can it rejuvenate it?

Stress in our lives can cause more problems than were previously acknowledged.  When we are confronted with danger our bodies release hormones like  cortisol and epinephrine so we can escape danger by running away as an example (the fight or flight response was handy when we were chased by a wild beast or today to get us out of real physical danger), but too much of these hormones can exact a real price in our health.  The immune system responds by releasing proteins known as inflammatory cytokines which prepare the white blood cells to get ready to fight an infection. That’s fine if we do have an infection or there is real danger.  After it’s over the body dials back on the hormone release. However, if you are always braced for a battle with the boss, unruly kids, financial problems or other major stressors in life the body stays flooded with these chemicals and that creates an environment where doctors tend to see more cancers, brain problems, and cardio vascular issues. Chronic stress breeds chronic inflammation which is hard on the body.  One way to reduce this, without medications, is to achieve a settled psychic state using Mindfulness Based Stress Reduction (MBSR).  By paying attention to our feelings and thoughts while meditating, calm and reduced inflammation can occur. A study at the University of Wisconsin in the Center for Healthy Minds indicated that MBSR can have a powerful effect on the body.  Participants in the study which only lasted 8 weeks suggested that certain contemplative practices can alter the trajectory of age related changes in the body. Other studies even show positive effects  that gray-matter loss was less with those who meditated regularly.

The Optimism Effect – life sometimes seems full of challenges and setback and even tragedies.  What is important is how you deal with them… your resilience.  Being hopeful is powerful. If you can avoid pessimism and cynicism for the most part, you’ll likely find that you have a lower risk of death a study at Vanderbilt University showed. One group of heart surgery patients who were able to avoid depression and were hopeful enjoyed fewer complications and rehospitalizations. Doctors are working on how to help people understand this connection between mind and body. The connection needs to be actionable.  Older patients are often set in their ways and it won’t be easy to convince them that outlook change and meditation can help. It certainly can’t hurt. Lifestyle is involved too. Diet, exercise, sleep, and a positive attitude are key to a longer life. Sure, good genes from your parent’s DNA are helpful too and you can’t change that but you can change your outlook or how you react to things so yo can enjoy to a longer life.  Bottom line… enjoy the time you’ve got and you might get more of it.