Shape your life to stay healthy and slow down the aging process.

1. Live Longer
Authentic-Happiness.com
Part 1- Who lives very long?
What did we learn from them?
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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