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Live Longer
Authentic-Happiness.com
Part 1- Who lives very long?
What did we learn from them?
Do you know your Happiness Score? Get your Life Satisfaction Report. Free, no registration required. I Contact
Part 3- What are the main
factors
affecting longevity
Part 2- How does the aging process
Process? What is the Hayflick limit?
Part 4- How do I adjust my
lifestyle for a longer life?
2Part 1- Long-lived individuals & groups
* Australia: 80 years in 2002, 81.72 years in 2010
* UK: 80 years in 2002, 81.73 years in 2010
* Italy: 79.25 years in 2002, 80.33 years in 2010
* Spain: 79.08 years in 2002, 81.07 years in 2010
* France: 79.05 years in 2002, 81.09 years in 2010
* Germany:77.78 years in 2002, 79.41 years 2010
* USA: 77.40 years in 2002, 78.24 years in 2010
* Developing countries: 32–80 years
(e.g. Mozambique: 41.37 years, 2010 est.)
Source: wikipedia
Longevity in
developed
and in
developing
countries
3Part 1- Long-lived individuals & groups
* The U.S. Census Bureau view on the future of
longevity is that life expectancy in the United
States will be in the mid-80s by 2050 (up from
77.85 in 2006) and will top out eventually in the
low 90s.
* Recent increases in the rates of lifestyle diseases, such as
obesity, diabetes, hypertension, and heart disease, may
drastically slow or reverse this trend toward increasing life
expectancy in the developed world.
Future trends
4Part 1- Long-lived individuals & groups
* Very little sickness, longest,
disability-free life expectancy on planet
* Mean age of 81.2, highest percentage of centenarians
(40 per 100,000)
* Use nutrient dense, plant-based diet,
cultural traditions, elder care, and Reiki (Healing Art) for
wellness
* 78% of entire food intake is comprised of vegetables,
rice, seaweed, sweet potatoes, fish, legumes, and tumeric
* Protein comes from fish, nuts, tofu, chicken or pork.
Consumes lot's of Omega 3 fatty acids
The Okinawa province in Japan
5Part 1- Long-lived individuals & groups
Increasing
Disabilities
with Age
6Part 2- The aging process & Hayflick limit
* Leonard Hayflick demonstrated in 1961 at the
Wistar Institute, Philadelphia, that a population of
normal human fetal cells in a cell culture divide
between 40 and 60 times.
* This limited capacity to replicate is called the
Hayflick limit.
* When cells reach this limit, they undergo
morphological and biochemical changes that
eventually lead to arrest of cell proliferation a
processes called cell senescence.
Where does the aging come from?
7Part 2- The aging process & Hayflick limit
* The Hayflick limit has been
found to correlate with the
length of the telomere region at the end of a strand of DNA.
* During the process of DNA replication, small segments of DNA at each end of
the DNA strand (or telomeres) are unable to be copied and are lost after
each time DNA is duplicated.
* The telomere region of DNA does not code for any protein; it is simply a
repeated code on the end region of DNA that is lost.
* After many divisions, the telomeres become depleted and the cell begins
apoptosis. This is a mechanism that prevents replication error that would
cause mutations in DNA.
Telomere, protective DNA
tips which can not be copied
8Part 2- The aging process & Hayflick limit
* This inability to continue to divide is
called Cellular senescence
* Still, recent investigation has unveiled
a more complex picture.
* Not all single cells do accumulate
age-related damage.
* During mitosis, the process by which a cell separates the chromosomes in its
cell nucleus into two identical sets, in two separate nuclei),
* the debris is not evenly divided between the new cells. Instead it passes to
one of the cells leaving the other cell pristine.
* With successive generations the cell population therefore becomes a mosaic
of cells with half ageless and the rest with varying degrees of senescence.
Senescence
9Part 3- Factors affecting longevity
* Who you are and can not change
gender, genetics
* Where you live
access to healthcare and crime rates
* How you live
hygiene, diet/nutrition, exercise & lifestyle
Significant factors in life expectancy include:
Approximately 20-30% of an individual’s lifespan is related to genetics, the
rest is due to individual behaviors and environmental factors which can be
modified (source: wikipedia)
10
Let's look first at genetics: the meta-study below estimates
genetics to have an approx. 20% impact on life expectancy
Source: Dr. N Gavrilova, Ph.D., Center on Aging, NORC and the University of Chicago
Part 3- Factors affecting longevity
Author(s) Heritability estimate Population
McGue et al., 1993 0.22 Danish twins
Ljungquist et al., 1998 <0.33 Swedish twins
Bocquet-Appel, Jacobi, 1990 0.10-0.30 French village
Mayer, 1991 0.10-0.33 New England families
Gavrilova et al., 1998 0.18 European aristocracy
Cournil et al., 2000 0.27 French village
Mitchell et al., 2001 0.25 Old Order Amish
Part 3- Factors affecting longevity
The right weight !
11
12
Fitness and
mortality
Part 3- Factors affecting longevity
Click on the screen
13Part 4- Lifestyle for a longer life
* Moderate and intense exercise may produce
important physical and psychological gains
* Prevention of heart disease, live longer
* Aerobic exercise: sustained activity that stimulates
heart and lung functioning (e.g. jogging, cycling)
* Exercising enough to burn more than 2,000
calories a week can cut risk of heart attack by
two-thirds
* Exercise aids mental and physical health
Benefits of
Exercising
14Part 4- Lifestyle for a longer life
* Exercise- releases endorphins to make us feel good
* Meditation- simple way to calm the mind, sense of peace and
absence of stress
* Deep breathing techniques- improves heart rate, blood
pressure, and better circulation
* Muscle Relaxation Exercises- gradual release and relaxation
of muscles
* Plant-based nutrition, nuts and omega 3
The right lifestyle for your mind and body
15Part 4- Lifestyle for a longer life
* Improve strength
* Maintain muscle mass
general health exercise * 30
minutes an day on most days
* Drink plenty of water
* Do warm up and cool down
exercises
Recommended physical activities for adult and seniors
16Part 4- Lifestyle for a longer life
* Almonds
* Walnuts
* Peanuts (legume)
* Macadamia
* Pistachio
* Chestnuts
* Pecans
* +/- Hazelnuts
Specific nuts with research
that supports cardiovascular health
17Part 4- Lifestyle for a longer life
Click on the picture to access the
learning module
Meditation and a balanced
stress level
18Part 4- Lifestyle for a longer life
Boost Brain Power with These Simple Foods
David Wolfe, The longevity now conference
Will you become a centenarian?
Check your lifestyle and pre-conditions
alongside the following 6 dimensions:
* Attitude
* Genes
* Exercise
* Interests
* Nutrition
* Get rid of smoking
Source: www.livingto100.com
19In summary
Click on the screen
* wikipedia.com
* LI J, Education and Occupation as Factors Affecting
Longevity and Healthy of Chinese Elderly, Institute of Population and Development Nanakai
University
* Kaplan, G, Seeman, T, Cohen, R,Guralnik, J. "Mortality Among the Elderly in the Alameda
County Study: Behavioral and Demographic Risk Factors". American Journal of Public
Health, 1987
* Willcox and Suzuki. The Okinawa program: Learn the secrets to healthy longevity
* Fraser, G, Shavlik, "Ten Years of Life: Is It a Matter of Choice?". Archives of Internal
Medicine, 2001
* Marziali, Carl "Reaching Toward the Fountain of Youth". USC Trojan Family Magazine,
2010
* James R. Carey: Longevity. The biology and Demography of Life Span. Princeton
University
* Gavrilova N.S., Gavrilov L.A. Search for Mechanisms of Exceptional Human Longevity.
Rejuvenation Research, 2010
* www.livingto100.com
* www.personal.psu.edu
* www.longevitywarehouse.com
Sources and References 20
Click on "Open speaker notes" in the menu
located at the bottom-left of this screen:
21Slide Transcripts

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Live longer

  • 1. Live Longer Authentic-Happiness.com Part 1- Who lives very long? What did we learn from them? Do you know your Happiness Score? Get your Life Satisfaction Report. Free, no registration required. I Contact Part 3- What are the main factors affecting longevity Part 2- How does the aging process Process? What is the Hayflick limit? Part 4- How do I adjust my lifestyle for a longer life?
  • 2. 2Part 1- Long-lived individuals & groups * Australia: 80 years in 2002, 81.72 years in 2010 * UK: 80 years in 2002, 81.73 years in 2010 * Italy: 79.25 years in 2002, 80.33 years in 2010 * Spain: 79.08 years in 2002, 81.07 years in 2010 * France: 79.05 years in 2002, 81.09 years in 2010 * Germany:77.78 years in 2002, 79.41 years 2010 * USA: 77.40 years in 2002, 78.24 years in 2010 * Developing countries: 32–80 years (e.g. Mozambique: 41.37 years, 2010 est.) Source: wikipedia Longevity in developed and in developing countries
  • 3. 3Part 1- Long-lived individuals & groups * The U.S. Census Bureau view on the future of longevity is that life expectancy in the United States will be in the mid-80s by 2050 (up from 77.85 in 2006) and will top out eventually in the low 90s. * Recent increases in the rates of lifestyle diseases, such as obesity, diabetes, hypertension, and heart disease, may drastically slow or reverse this trend toward increasing life expectancy in the developed world. Future trends
  • 4. 4Part 1- Long-lived individuals & groups * Very little sickness, longest, disability-free life expectancy on planet * Mean age of 81.2, highest percentage of centenarians (40 per 100,000) * Use nutrient dense, plant-based diet, cultural traditions, elder care, and Reiki (Healing Art) for wellness * 78% of entire food intake is comprised of vegetables, rice, seaweed, sweet potatoes, fish, legumes, and tumeric * Protein comes from fish, nuts, tofu, chicken or pork. Consumes lot's of Omega 3 fatty acids The Okinawa province in Japan
  • 5. 5Part 1- Long-lived individuals & groups Increasing Disabilities with Age
  • 6. 6Part 2- The aging process & Hayflick limit * Leonard Hayflick demonstrated in 1961 at the Wistar Institute, Philadelphia, that a population of normal human fetal cells in a cell culture divide between 40 and 60 times. * This limited capacity to replicate is called the Hayflick limit. * When cells reach this limit, they undergo morphological and biochemical changes that eventually lead to arrest of cell proliferation a processes called cell senescence. Where does the aging come from?
  • 7. 7Part 2- The aging process & Hayflick limit * The Hayflick limit has been found to correlate with the length of the telomere region at the end of a strand of DNA. * During the process of DNA replication, small segments of DNA at each end of the DNA strand (or telomeres) are unable to be copied and are lost after each time DNA is duplicated. * The telomere region of DNA does not code for any protein; it is simply a repeated code on the end region of DNA that is lost. * After many divisions, the telomeres become depleted and the cell begins apoptosis. This is a mechanism that prevents replication error that would cause mutations in DNA. Telomere, protective DNA tips which can not be copied
  • 8. 8Part 2- The aging process & Hayflick limit * This inability to continue to divide is called Cellular senescence * Still, recent investigation has unveiled a more complex picture. * Not all single cells do accumulate age-related damage. * During mitosis, the process by which a cell separates the chromosomes in its cell nucleus into two identical sets, in two separate nuclei), * the debris is not evenly divided between the new cells. Instead it passes to one of the cells leaving the other cell pristine. * With successive generations the cell population therefore becomes a mosaic of cells with half ageless and the rest with varying degrees of senescence. Senescence
  • 9. 9Part 3- Factors affecting longevity * Who you are and can not change gender, genetics * Where you live access to healthcare and crime rates * How you live hygiene, diet/nutrition, exercise & lifestyle Significant factors in life expectancy include: Approximately 20-30% of an individual’s lifespan is related to genetics, the rest is due to individual behaviors and environmental factors which can be modified (source: wikipedia)
  • 10. 10 Let's look first at genetics: the meta-study below estimates genetics to have an approx. 20% impact on life expectancy Source: Dr. N Gavrilova, Ph.D., Center on Aging, NORC and the University of Chicago Part 3- Factors affecting longevity Author(s) Heritability estimate Population McGue et al., 1993 0.22 Danish twins Ljungquist et al., 1998 <0.33 Swedish twins Bocquet-Appel, Jacobi, 1990 0.10-0.30 French village Mayer, 1991 0.10-0.33 New England families Gavrilova et al., 1998 0.18 European aristocracy Cournil et al., 2000 0.27 French village Mitchell et al., 2001 0.25 Old Order Amish
  • 11. Part 3- Factors affecting longevity The right weight ! 11
  • 12. 12 Fitness and mortality Part 3- Factors affecting longevity
  • 13. Click on the screen
  • 14. 13Part 4- Lifestyle for a longer life * Moderate and intense exercise may produce important physical and psychological gains * Prevention of heart disease, live longer * Aerobic exercise: sustained activity that stimulates heart and lung functioning (e.g. jogging, cycling) * Exercising enough to burn more than 2,000 calories a week can cut risk of heart attack by two-thirds * Exercise aids mental and physical health Benefits of Exercising
  • 15. 14Part 4- Lifestyle for a longer life * Exercise- releases endorphins to make us feel good * Meditation- simple way to calm the mind, sense of peace and absence of stress * Deep breathing techniques- improves heart rate, blood pressure, and better circulation * Muscle Relaxation Exercises- gradual release and relaxation of muscles * Plant-based nutrition, nuts and omega 3 The right lifestyle for your mind and body
  • 16. 15Part 4- Lifestyle for a longer life * Improve strength * Maintain muscle mass general health exercise * 30 minutes an day on most days * Drink plenty of water * Do warm up and cool down exercises Recommended physical activities for adult and seniors
  • 17. 16Part 4- Lifestyle for a longer life * Almonds * Walnuts * Peanuts (legume) * Macadamia * Pistachio * Chestnuts * Pecans * +/- Hazelnuts Specific nuts with research that supports cardiovascular health
  • 18. 17Part 4- Lifestyle for a longer life Click on the picture to access the learning module Meditation and a balanced stress level
  • 19. 18Part 4- Lifestyle for a longer life Boost Brain Power with These Simple Foods David Wolfe, The longevity now conference
  • 20. Will you become a centenarian? Check your lifestyle and pre-conditions alongside the following 6 dimensions: * Attitude * Genes * Exercise * Interests * Nutrition * Get rid of smoking Source: www.livingto100.com 19In summary
  • 21. Click on the screen
  • 22. * wikipedia.com * LI J, Education and Occupation as Factors Affecting Longevity and Healthy of Chinese Elderly, Institute of Population and Development Nanakai University * Kaplan, G, Seeman, T, Cohen, R,Guralnik, J. "Mortality Among the Elderly in the Alameda County Study: Behavioral and Demographic Risk Factors". American Journal of Public Health, 1987 * Willcox and Suzuki. The Okinawa program: Learn the secrets to healthy longevity * Fraser, G, Shavlik, "Ten Years of Life: Is It a Matter of Choice?". Archives of Internal Medicine, 2001 * Marziali, Carl "Reaching Toward the Fountain of Youth". USC Trojan Family Magazine, 2010 * James R. Carey: Longevity. The biology and Demography of Life Span. Princeton University * Gavrilova N.S., Gavrilov L.A. Search for Mechanisms of Exceptional Human Longevity. Rejuvenation Research, 2010 * www.livingto100.com * www.personal.psu.edu * www.longevitywarehouse.com Sources and References 20
  • 23. Click on "Open speaker notes" in the menu located at the bottom-left of this screen: 21Slide Transcripts