Fwd: [MTC Global] 11 Habits That Will Help You - To Live 100 Years

[KHUSHDIP KAUR]

---------- Forwarded message ----------
From: Ramesh Vemuganti <vemugan...@gmail.com>
Date: Wed, May 9, 2012 at 11:23 AM
Subject: [MTC Global] 11 Habits That Will Help You - To Live 100 Years
To: vemugantir58 <vemuga...@yahoo.com>

Dear Friends, Associates, Acquantances

 

IT IS INDEED AN EXTRAORDINARY MAIL.

 

We can adopt & enjoy the HABITS as stated below

& 

 

THEN,

 

reap the fruit, extract the essence & FEEL GOOD FACTOR while

 

IMPLEMENTING THEM

 

RAMESH VEMUGANTI

---------- Forwarded message ----------
From: G. Venkat <gv...@hotmail.com>
Date: Wed, May 9, 2012 at 10:08 AM
Subject: 11 Habits That Will Help You-To Live 100 Years
To:

                               Dear Friends,

                               For your kind info., I will be away on some important travels including pilgrimages towards North India from 9th to 29th May, 2012. 

                               During this period,  the regularity in forwarding to you with pleasure these types of valuable messages of interest, may be 

                               effected,  though I may endeavour to send when ever possible, subject to availability of facilities .   With Best Regards  G. VENKAT  

Subj - 11 Habits That Will Help You - To Live 100 Years - Beautifully Presented:

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11 Habits That Will Help  You Live to 100 yrs.   Healthy Steps to a Healthy Longer Life         One of the biggest factors that determines how well you age is not your genes but how  well you live. Not convinced? A study published in 2009 in the British Medical Journal of   20,000 British folks shows that you can cut your risk of having a stroke in half by doing  the following things: being active for 30 minutes a day, eating five daily servings of fruit  and vegetables, and avoiding cigarettes and excess alcohol.   While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and   deal with stress—the sorts of things we can emulate to improve our own aging process.  Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas  Perls, who studies the century-plus set at Boston University School of Medicine, believes   that assuming you've sidestepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents  and grandparents were heavy smokers, they might have died prematurely without ever  reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow  these 12 habits and check out Perls' lifetime risk calculator to see how long you can  expect to live.       1. Do not Retire "Evidence shows that in societies where people stop working abruptly, the incidence  of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, director  of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. "After people retire from   their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities  that places senior volunteers in urban public elementary schools for about 15 hours a week.       2. Floss Every Day That may help keep your arteries healthy. A 2008 New York University study showed that   daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor  for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease.   "I really do think people should floss twice a day to get the biggest life expectancy benefits," says Perls.       3. Move Around "Exercise is the only real fountain of youth that exists," says Jay Olshansky, a professor of medicine and aging researcher at the University of Illinois at Chicago. "It's like the oil and  lube job for your car. You don't have to do it, but your car will definitely run better." Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones. "And the benefits kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a gym rat. Those who see the biggest payoffs are   the ones who go from doing nothing to simply walking around the neighborhood or local mall   for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight lifting.       4. Eat a Fiber-Rich Cereal for Breakfast Getting a serving of whole-grains, especially in the morning, appears to help older folks  maintain stable blood sugar levels throughout the day, according to a recent study conducted  by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a   known accelerator of aging," he says.       5. Get at Least Six Hours of Sleep Each Night Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to  get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.       6. Consume Whole Foods, Not Supplements Strong evidence suggests that people who have high blood levels of certain nutrients -  selenium, beta-carotene, vitamins C and E - age much better and have a slower rate of   cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those anti-aging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about like  lycopene or vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their   host of hidden nutrients.       7. Be Less Neurotic It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the  rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches." If this inborn trait is hard to overcome, find better ways to manage when you're stressed:  Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good.   Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.       8. Live Like a Seventh Day Adventist Americans who define themselves as Seventh Day Adventists have an average life   expectancy of 89, about a decade longer than the average American. One of the basic   tenets of the religion is that it's important to cherish the body that's on loan from God,   which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically   stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and get plenty of exercise. They're also very focused on family and community.       9. Be a Creature of Habit Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet  and doing the same kinds of activities their whole lives. Going to bed and waking up at the  same time each day is another good habit to keep your body in the steady equilibrium that  can be easily disrupted as you get on in years. "Your physiology becomes frailer when you  get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss  a few hours of sleep one night or drink too much alcohol." This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.       10. Stay Connected Having regular social contacts with friends and loved ones is key to avoiding depression,   which can lead to premature death, something that's particularly prevalent in elderly widows   and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise the strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives  older folks the added benefit of having someone watch their back. "They'll tell you if they   think your memory is going or if you seem more withdrawn," says Perls, "and they might  push you to see a doctor before you recognize that you need to see one yourself."       11. Be Conscientious The strongest personality predictor of a long life is conscientiousness—that is, being prudent, persistent, and well organized, according to The Longevity Project, coauthored by Howard Friedman and Leslie Martin. The book describes a study that followed 1,500 children for eight decades, collecting exhaustive details about their personal histories, health, activities, beliefs, attitudes, and families. The children who were prudent and dependable lived the longest, Friedman says, likely because conscientious types are more inclined to follow doctors' orders, take the right medicines at the right doses, and undergo routine checkups. They're also likelier to report happier marriages and more satisfying work lives than their less conscientious peers.     **************