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How to Live Longer


Ever wondered how you could possibly live in good health and vitality into old age? Those stories of 80, 90 and 100 year olds doing amazing feats are true! You might as well be climbing mountains or doing what you love when you are as old as they are. It is a matter of 8 simple lifestyle changes that can make all the difference between spending the last 10 years in a nursing home or living a vibrant life.

  • Make sure you get at least 7-8 hours of sleep a night. If you want to know how much sleep you actually need, try waking up without an alarm clock.
  • Eat less meat of any kind, including poultry and fish; add half a handful of unsalted nuts or 1/4 avocado daily for healthy fats. 
  • Eat more vegetables, salads and fruit without the fatty dressings and toppings. Stop eating when you are comfortable (not overly full).
  • Eat less dairy, cheese, saturated fats and eggs. 
  • Eat less sugar and corn syrup. Avoid processed foods. Have plenty of whole-grain foods like pasta, rice and bread.
  • Drink 8-10 glasses of water daily; have minimal or no alcohol; have minimal or no caffeine; enjoy herbal tea and water instead.
  • Exercise 30-60 minutes daily. Get your heart-rate up to 80% of your ideal heart rate (a rule of thumb is: you should be able to carry a conversation but not sing a song).
  • Get your daily dose of vitamin D. The best way to do this is to get exposure to sunlight before 11am or after 3pm for 15-30 minutes daily (supplements are another way to get enough vitamin D).
  • Stop smoking (or another form of tobacco) and using drugs (including marijuana and prescription painkillers), if needed.
  • Have a good support system. Choose to meditate, attend church, do yoga or whatever makes you feel connected and peaceful. Spend time with people who support you. Work on becoming a better listener.
  • Maintain a healthy weight. Find out what your Body Mass Index is and keep it below 25.
There are many studies and publications that consistently report the above recommendations for living longer. US News reports these tips. Habits that will help you live to 100 (US News). 

National Geographic reporter Dan Buettner studied the "Blue Zones"; areas of the world where people live the longest. His findings can be found in the National Geographic article, The Secrets of Longevity and in his book, The Blue Zones, or on his lecture circuit.

A Case Study

Dr. Marion Westermeyer, was a physician who lived such a life. He focused on healthy eating, exercise, good social support and great hobbies like swimming, photography, travel and languages. His life was rich and full to the very end. He was featured in the National Geographic magazine special on longevity. It described three "blue zones" where people live the longest: Sardinia, Okinawa and Loma Linda, California where Marion and his wife, Mildred lived. Marion, an anesthesiologist and Mildred, a nurse, were my grandparents. They both contributed so much to the world of medicine, science and missions. Until the day they died at ages 94 and 95, respectively, their minds were sharp and their sense of humor intact. After long and satisfying lives, their deaths were painless and relatively sudden. They avoided the suffering and disease so common to old age in our society. 

To a long and happy life!

Dr. Amy Mullen

Disclaimer

This website is for educational purposes and is not intended for use in the diagnosis or treatment of disease. Consult your health professional for medical advice. 

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