​The biggest factor that determines how well you age is not your genes but how well you live. Not convinced? A new study of 20,000 British citizens published in the British Medical Journal shows that you can cut your risk of having a stroke in half by doing the following four 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, M.D., M.P.H., who studies the century-plus set at Boston University School of Medicine, believes that assuming you've side-stepped 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 10 habits:

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Don't retire
"Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, M.D., Ph.D., 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.

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. 

Move around
"Exercise is the only real fountain of youth that exists," says S. Jay Olshansky, Ph.D., a professor of medicine and aging researcher at the University of Illinois in 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 mood, mental acuity, balance, muscle mass, and bone health. "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.

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.

Get at least six hours of shut-eye
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.

Consume whole foods, not supplements
Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, and 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.

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. These are all good: yoga, exercise, meditation, tai chi, or just deep breathing for a few moments. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.

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 also get plenty of exercise. They're also very focused on family and community.

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.

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 is due to 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.

(From usahealth.com)

 

​My personal thoughts:

How does one live a very long AND healthy life? Well, I've basically devoted my entire life to trying to uncover this secret. Even when I was a kid I wondered why some people looked like they were 25 when they were 40 but others looked 60 at 40. Well I don't have all the answers, but the following pointers are things that I have learned from my in-depth research and from my personal observations. So without further ado:

1. ENJOY LIFE! I mean really enjoy life! Find a job that you have passion for. Find a reason to laugh every day. Do the things in your spare time that bring you the most joy. If you are not happy right now, when do you plan to BE happy? Tomorrow? Next week? When you lose weight? When you graduate? When you find a significant other (or get rid of the one you have now?) When my dad died at the age of 59 his goal was to work for another five years and then to retire so that he and my mom could travel and enjoy life. Luckily he didn't wait until that time to travel, but he didn't go to all the places that he wanted to go. He died way too soon. Sometimes that happens and it sucks big time. So you've heard it before, but I will say it again:
THERE IS NO GUARANTEE THAT YOU WILL HAVE TOMORROW. DO IT TODAY!

2. EXERCISE! You knew it was coming since I've devoted my life to teaching people to exercise, but seriously do it. If exercise could be made into a pill it would be the most prescribed drug of all time. If exercise were a potion it would be the potion of youth. Exercise improves all physical function such as muscle tone, posture, cardiorespiratory endurance, flexibility, and basically all of the things associated with a youthful body. Exercise reduces depression, mental incapacity, body fat, and reduces the risk factors of nearly ALL diseases.  All you need is about 3 hours a week to improve your health, improve your mental function, improve your mood and increase your lifespan. As NIKE says, JUST DO IT!

3. ALL THINGS IN MODERATION; EVEN MODERATION!  Nearly everything is ok in moderation (certain legal and illegal drugs not included). It's ok to have real sugar. It's ok to drink a little (for most people). It's ok to have chocolate (hey it's good for you) an occasional ice cream or a cheeseburger. Or to play video games, hang out on facebook, or watch tv. The problem is when people choose to drink every day or eat ice cream or fast food every day. Or when people choose to spend every waking hour on the computer. Hey, an occasionally binge is ok. Sometimes we all party all night, eat a ton of candy, or play online all night long. That's ok. It can purify the soul. REMEMBER - Everyday is not moderation. Really. Seriously, if you are doing something every day that is not good for you, that is not moderation.

4. HAVE SEX. Heck yeah! It is good for you! But, there is good healthy sex and there is bad sex. What is the difference? Some people say that all sex is good sex. Really? Is it? Not for me. Oh yeah, most sex is good while it is happening. It makes you feel good. It raises endorphins. Sex keeps you young!! But sometimes sex is not good: if you feel like you were not a willing participate; if you feel used, abandoned, betrayed or in any way negative, sex is not good.
GOOD SEX IS WHEN TWO PEOPLE, WHO CARE FOR EACH OTHER, CONNECT IN AN INTIMATE MANNER AND BOTH PARTICIPANTS FEEL HAPPIER IMMEDIATELY AFTER THE ENCOUNTER, AS WELL AS DAYS, WEEKS, MONTHS OR YEARS AFTER THE ENCOUNTER.

5. EAT TONS OF FRUITS AND VEGGIES!  And lay off the red meat and fried foods. Also avoid all white foods like white bread, white rice, white pasta, and all sugary treats. It's ok to have these foods occasionally (see 3), but I see way too many people who eat red meat and starches every day. Hamburgers, fries, pizza, pasta, fried chicken, and processed foods like lunch meats and frozen dinners are not nutritious. Your body is always making new cells. If the only thing your body has in it is sugar, starches, fat, and caffeine, that is what your new cells will be made of. You truly are what you eat. I promise you that you will have tons more energy if you choose foods that are brightly colored (but not Skittles :-D). The more bright the color of the fruit or the veggie, the more nutrients it will have. By the way, if you hate these kinds of foods, you can gradually retrain your taste buds to love these foods. Contact me and I'll give you some hints of how you can do that.

6. EAT FISH. Or flaxseed oil. Omega 3 fatty acids not only make your skin more youthful, but they also improve your brain activity. Studies continue to show that many emotional and mental disturbances are improved by omega 3 fatty acids. ADD, ADHD, Autism, depression, and many other problems have shown dramatic improvement when omega 3's were included in the diet. Omega 3's also lower cholesterol levels and lower your risk of heart disease. These studies are even more dramatic when omega 3's are added along with exercise and fruits and veggies. While you are at it, avoid Trans Fats! Those are very bad!

7. DECREASE THE AMOUNT OF TOXINS IN YOUR LIFE. After my sister was diagnosed with chemical sensitivity I started looking into the effects of many toxins on the human body. Wow!! I had no idea! Diseases ranging from arthritis to heart disease to cancer have been linked to exposure of toxins such as air fresheners, perfumes, cleaning substances, disinfectants, and so many other things that we are in contact with daily. You can use vinegar, baking soda and essential oils for many things such as cleaning and body lotions and potions. Oh and by the way, there are tons of toxins in things like diet coke and cosmetics. As with foods, stick with cleaning and beauty products that have fewer ingredients.

8. KEEP LEARNING NEW THINGS. As my mom says, the reason why dinosaurs are extinct is because they couldn't adapt! Don't stay stuck in a rut. Learn new ways to do things on the computer, learn a new language, learn how to play a musical instrument, a new dance, how to make something, or whatever. Every time you learn something new, you build new neurons in your brains, and that my friends, helps to keep dementia at bay!

9. MEET NEW PEOPLE. So many people become a prisoner in their own home. Meeting new people is a skill just like every other skill. The less you do it the harder it gets. There are so many older (and some younger) people out there who sit alone all day long every day. And it is their own fault!! I don't mean to be mean, but if a person decides that it is just too much trouble to get dressed to go out, too hard to go to a restaurant/club/church/senior center/fill in the blank here then eventually they will find that others will decide that it is just too much trouble or too hard to come over to visit them.

10. FILL IN THIS ONE ON YOUR OWN. What is your passion? What do you think is important? As long as it is something that will not harm your body or mind (meth, crack, etc) then follow your passion. That is what will keep you young and happy and that is what will help you live to be 115 years old!!

 

There are many things you can do to increase longevity and improve health: eat right, exercise, not smoking, getting 7-9 hours of sleep each night, wearing seat-belts/condoms/helmets, and using common sense. While you may not be able to do all of these things every day, the more of the healthy habits that you can make, the more likely you are to live a very long and healthy life! Now go have fun!

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This is a picture of me on my 49th birthday eating cake right before​

I went down a zip line!