From Ann Tyndall's
PROLONG THE PRIME OF YOUR LIFE
How You Can Live a Long and Happy Life
The Long-Lived Peoples of the World
Certain areas of the world have an unusually large number of people living to be over 100 years old (centenarians), and in those areas, those individuals who are in their seventies, eighties and nineties are extraordinarily active and involved with the pleasures and challenges of life. The geographic locations are scattered throughout the world, in the highlands of Georgia in the Soviet Union, Vilcabamba, Ecuador, and in Hunza, West Pakistan. There have been exaggerated claims for longevity in those areas, with some individuals claiming to be over 130 years old, though there are few official records to prove age. Recent studies have identified populations with more verifiable ages and it's interesting to compare the lifestyles of these populations. The small, remote island of Okinawa, Japan has the world's largest population of healthy older adults. Other concentrations of healthy older people are found in Sardinia, Italy, Ikaria, Greece, Nacoya, Costa Rica and Loma Linda, California.
Scientists have been interested in these populations for years and have done considerable research to determine what factors are responsible for the unusual longevity of these people. Genetic inheritance plays a key role in longevity, but it was found that when the long-lived people were removed from their environment and moved into the city, they died at the same rate as other individuals, indicating the strong effect of environment. Now that modern science has conquered most of the killer infectious diseases, we are dying of predominantly lifestyle diseases, or maladies that are precipitated or worsened by our sedentary and indulgent habits. With this in mind, we could learn a great deal from the long-lived peoples of the world by investigating their eating patterns, exercise habits, personality traits and personal relationships.
Most of the elderly groups studied lived in areas with clean air and water, and a slower pace of life than most of us experience. Few ever stopped working, though they worked fewer hours than before (four or five hours a day). They walked several miles a day and some of them lived in mountainous terrain. They claimed that they enjoyed physical exertion, though they never worked to exhaustion. The majority of them were married, though some had had two or three spouses. Very few of those studied smoked but many of them enjoyed alcohol in moderation every day (wine and sometimes vodka). All populations had one thing in common: They ate very little sugar and very little processed food.
On the Greek island of Ikaria, people are three times more likely to live to be 90 than in the United States. Ikarians eat a version of the Mediterranean diet that has lots of fruits, vegetables, whole grains, potatoes, nuts and fish. They eat large amounts of wild greens and there are 70 different types of greens that are high in antioxidants, including fennel, chard, sorrel, kale, dandelion and spinach. They also drink tea morning and night, which lowers their blood pressure. Most surprisingly, they have no cases of dementia, which affects 40% of Americans who reach 90.
Okinawins say "Hara hachi bu," which means that you eat only until you feel 80% full. This is consistent with research that shows that longevity is increased with calorie restriction. Their diet is mostly vegetarian with fish. They garden, spend time in the sunshine and enjoy close family and community ties. They eat seaweed and green tea.
Those in Loma Linda, California were Seventh Day Adventists who are vegetarian, non-smokers. They consume no alcohol or caffeine and they have strong family ties.
The people of Sardinia, Italy consume large amounts of goat's milk and goat cheese and they drink mineral water.
Eight hours of sleep and daily naps were important in all groups. Research is growing that shows the importance of sleep in overall health. Older people do not decrease their need for sleep as they age, as may have been thought before.
By following the best of their practices, you can live longer, too.
The Prime of Your Life Longevity Diet
In this book you will find a chapter detailing the diet followed by most of those who became centenarians. It was lower in calories than the American diet, averaging 1500 to 2000 calories a day, compared to the American average of 3000 to 4000. This was reflected in the lean body composition of the subjects studied. Most of the food eaten (70%) was vegetables and dairy products. The remainder was fruits, nuts and grains. Meat was rarely eaten and when it was, it was eaten in small amounts, perhaps more as a garnish (as in Asian food) than as a main course.
Numerous studies have shown that vegetarians have a lifespan of five to ten years longer than meat-eating groups. They have extremely low rates of hypertension, hyperglycemia and hypoglycemia. Groups that consumed the highest intake of beef had the highest incidence of cancer, particularly of the breast and colon.
Alcohol, in moderation, has been correlated with longer life. Individuals who drank one-half liter of
wine a day (about two glasses) lived longer than those who drank more or did not drink at all. Alcohol relieves stress, stimulates the appetite and stimulates the production of high-density lipoproteins, which return fat from the arterial walls to the heart (a benefit).
The Prime of Your Life Longevity Exercise Plan
All of the long lived populations studied had an active lifestyle that included walking several miles a day as part of their daily routine. Many of them engaged in other activities such as gardening, tai chi, dancing and swimming, but overwhelmingly, the one exercise they all had in common was walking. Even a small amount of movement in the day is beneficial and preventive against disease. If there isn't time to walk 30-50 minutes a day, just 10 minutes could be squeezed in and that's still better than being sedentary. Recent studies that described the dangers of sitting suggest that just moving around or standing up every 30 minutes can give beneficial results. In this book you will find a simple exercise plan for adding years to your life.
Click here to finish reading Prolong the Prime of Your Life only $2.99 for Kindle at Amazon.
Saturday, November 22, 2014
Tuesday, November 11, 2014
Introducing Award-Winning Nutritionist Ann Tyndall Ph.D. Author of New Book "Prolong the Prime of your Life"
About Ann Tyndall Ph.D.
Ann Tyndall changes lives with her easy steps to live longer and better. From a university background, she stays close to the latest research and then presents it to her readers in an entertaining and inspiring way. She was a pioneer in the development of corporate wellness programs working with Westinghouse, Sara Lee, Hanes Corporation, NC Community College System, CIBA GEIGY, and a list of banks and insurance companies.
An admitted “foodie,” Dr. Tyndall is always on the lookout for ways to enjoy healthy food by taking the flavors over the top and keeping the calories, sugar and fat under control. Recipe and product development for the commodity groups, NC Sweet Potato Association, NC Grape Council, NC Seafood, Southeastern Dairy Association, NC Chefs Association, and “buy local” produce stands have utilized her creativity and expertise, as well as several restaurants and food companies. She is a trained professional food taster, or sensory analyst, and her favorite job is to serve as judge at the Chocolate Festival. She used these talents for years as a volunteer with the NC Seafood Labs where she did recipe development and worked with a group to publish a seafood cookbook that features NC Seafood.
Publications include four books, Prolong the Prime of Your Life, Slim & Sassy, Body Wisdom, and Road Trip to See America - Adventure, National Parks and Culinary Destinations. She published MD News Magazine for ten years and is a free-lance writer with articles in various national and local publications.
National awards for creativity in nutrition programming were the General Foods Scholarship and the Florence Hall Award from the Cooperative Extension Service. She was selected for a fellowship with the Emerging Issues Institute, a think tank at NC State University, for her expertise in communicating nutrition information to make positive health changes. Her book, BODY WISDOM, was presented at the World Future Society in Washington, DC.
She lives with her husband, Bob Tyndall, at the beach, in Morehead City, NC where they enjoy boating, paddle boarding, kayaking and travel. They are getting close to achieving their goal of seeing all the national parks.
Click here to read Ann Tyndal's groundbreaking Prolong the Prime of Your Life only $2.99 for Kindle at Amazon.
Click here to read Ann Tyndal's groundbreaking Prolong the Prime of Your Life only $2.99 for Kindle at Amazon.
In Search of the Fountain of Youth
Ann Tyndall Ph.D.
The study of aging, gerontology is a relatively new science, though lengthening the life span has been a goal for centuries. The First Emperor of China offered huge rewards for anyone who could find the secret to youth and prolonged life. The great magicians of Shantung cast spells, concocted potions and induced trances to lengthen life. Ponce de Leon spent his life following stories and rumors, searching for the Fountain of Youth, an enchanted pool of water that could give everlasting youth to those who drank from it. Leonardo da Vinci dissected many corpses, hoping to discover the secrets of life and death.
In their attempt to uncover these secrets, researchers have begun to study the mechanism of aging. For example, what signals the cells to stop multiplying, grow old and die? Why do some people live to be ninety-five, continuing with an active life, while others slow down at the age of sixty and die slowly of chronic disease? In order to answer these questions, various studies have been done on long-lived people. Other studies have involved the transplantation of aging organs into young hosts to see if youthful qualities were observed in the transplanted organs. (They were not.) Though the life span of one's biological parents remains the most important predictor of one's life span, there have been some important findings from recent research that allow anyone to extend their life span many years beyond what they might normally expect. It is the purpose of this book to explore the findings of this research and make recommendations for positive changes you can make in your life that will help to prolong the prime of your life.
For instance, recent advances in medical science have shown that the two biggest killer diseases in the United States, heart disease and cancer, are heavily influenced by lifestyle. If lifestyle plays a major part in the prevention of these diseases, then at a minimum that means we are in control of two of the major factors that influence longevity and quality of life. Population studies that compare the Asian diet and the Mediterranean diet with the American diet show remarkable patterns that could be the key to why Americans die more from cancer and heart disease than do the Japanese or the Greeks.
If there were a fountain of youth, we'd have to say that it is exercise. Instead of a fountain of youth, perhaps it would be more accurate to say there is a mountain of youth. The peoples of the world who live the longest inhabit mountainous regions that require them to engage in a great deal of physical activity during their daily lives. Of all the populations studied, the single most important common factor influencing the subject's longevity (other than genetic inheritance) was exercise. The chapter on exercise and lifestyles outlines a program of physical activity that is designed so anyone can follow it, no matter what their current physical condition.
Did you ever wonder why you never see very old people who are overweight? There is a reason. In the chapter on lifetime weight control you will learn the techniques for lifetime weight control and these habits can keep you healthier, longer.
As we grow older the risk of hip and bone fractures, as well as osteoporosis (bone loss) increases. The chapter on bones and aging recommends dietary changes and physical activity that can decrease your chances of getting osteoporosis and debilitating bone fractures.
This book focuses on nutrition as a proven key to health and longevity. There are powerful, natural chemicals in foods, called phytochemicals, that can fight cancer, delay the aging process and provide energy for peak performance. This book offers a total approach to lifestyle habits, including eating habits, exercise, weight control, goal setting, life enrichment and finding meaning. It was written not only for older people who are interested in maintaining their health but for younger people who can reap long-term benefits from positive health habits. Each chapter includes a section at the end, "What You Can Do," that gives practical recommendations for putting research findings into action.
There is a massive amount of misinformation and false claims about nutrition and it is difficult to know what is the right thing to do when faced with so many conflicting choices. Some people have become convinced that there is no way to get adequate nutritional benefits from the natural food supply; therefore, they take a variety of food supplements, still feeling uneasy that something could be missing. This book will answer many of the most frequently asked questions about what foods are healthiest and will provide an easy to follow nutritional program that will help prolong the prime of your life.