20 lesser-known ways to live longer (Part 1)

In an earlier article, I wrote about “20 strategies to live longer.” This list includes stopping smoking, getting vaccinated, living a less risky life, exercising regularly, and eating fruits and oily fishes, among others. However, unknown to many readers, there are still more ways to add a couple of years to your life.

1. Be conscientious (plus two years). Conscientious people live longer, according to a report by the Terman Life-Cycle Study. Conscientiousness is a habit of being organized, thorough, disciplined, and committed to what you are doing. Conscientious people may be more aware of their own health needs and more careful in what they do. They may choose to eat healthy foods even when they don’t feel like it and avoid risky situations when common sense dictates so. The study also showed that children who weren’t conscientious died at an earlier age. The lesson is to teach our kids to be concerned about their health.

2. Think young (plus two years). Never consider yourself old. Think old and you’ll feel old. But think young and feel young, and your body will follow. We are not saying that you should start sky diving at age 70, but rather to keep yourself open to new challenges and opportunities at any age. Be up-to-date with current events. Learn new technology instead of avoiding it. Surround yourself with young people to imbibe their energy and enthusiasm. Reaching the age of 100 is now an attainable goal. Eat less, don’t smoke, and help in the community. These are the simple secrets of centenarians.

3. Attain a higher social status (plus four years). Life isn’t always fair. For example, several studies have shown that people with a higher social status live longer compared to people with lower social status. According to epidemiologist Michael Marmot, the so-called Status Syndrome is true worldwide. There are two plausible reasons. First, people in higher positions get better health care. Second, they may have a stronger drive to live because their work is important to society.

4. Maintain an active mind (plus four years). Medical wisdom advises us to use our brain or else, we’ll lose it. Hence, don’t retire completely from work. Consider going back to school even at a later age. Continue doing what you love to do. In a study at Rush University Medical Center in Chicago, those individuals who continue to be active in reading, learning, and solving puzzles had almost a 50% reduction in Alzheimer’s disease.

5. Stay short and slim (plus five years). In the 1970s, a study on athletes showed that shorter and lighter men lived longer compared to taller and overweight men. In 1992, the World Health Organization reported that American men less than 5 feet 9 inches lived approximately five years longer than men over this height. The reason is unclear although some believe that taller men burned more calories and are more prone to age-related diseases. Furthermore, being overweight is clearly a risk factor for heart disease and diabetes. A 2006 study by the National Institute of Health showed a direct relationship between increasing weight and shorter lifespan. So be happy if you are short and slim.

6. Eat less food (plus one year). Several studies have shown that restricting calorie intake extends the lifespan of animals, including rats, worms, and flies. Could this also be true for humans? Maybe. According to the theory on dietary restriction, eating less food (around 20% less) may reduce the amount of inflammation in the blood vessels and may decrease the amount of toxins in the body. Even in Biblical times, fasting and avoidance of certain foods were encouraged. A word of warning: Don’t overdo it. Our body needs food for its nourishment. Just choose healthier and lower-calorie foods, such as the Mediterranean diet.

7. Try Mediterranean food (plus five years). A Mediterranean diet consists of greater portions of vegetables, fruits, beans, nuts, cereals, seeds, and olive oil. Fish and chicken are also eaten in moderation. Studies show that people who consume Mediterranean food have a very low incidence of heart disease and Alzheimer’s disease. In fact, some experts consider this as the healthiest diet. Similarly, studies have consistently shown that vegetarians have a low incidence of cancer as compared to meat eaters.

8. Choose good fats (plus one year). Most experts agree that there are two kinds of fats: the good fats and the unhealthy fats. The unhealthy fats (saturated fats and trans-fatty acids) cause heart disease. Saturated fats are found in butter, cream, and pork and beef fat. Trans fats can be found in margarines and certain cooking oils and processed foods such as biscuits. Check the label and try to minimize the intake of these foods. Conversely, good fats in the form of mono- and polyunsaturated fats can be found in nuts, olive oil, avocadoes, and oily fishes like salmon, sardines, and tilapia. When shopping, choose low-fat milk and low-fat spreads. Remove visible fat from meat before cooking.

9. Maintain good dental hygiene (plus three years). Studies have shown that having gum disease is associated with heart disease and may actually reduce your lifespan. It is believed that inflammation of the gums is linked to inflammation of the heart arteries. Since the oral cavity is teeming with bacteria, mouth infection may also lead to a dangerous infection of the heart valves. Brush your teeth thrice a day. Use a tongue cleaner to remove bacteria from the tongue. And remember to floss every day.

10. Practice regular and safe sex (plus three years). Yes, it’s true. Sex is good for your heart and overall health. According to studies, healthy men who have sex two to three times a week can decrease their risk of a heart attack and stroke. Moreover, women who enjoy sex also tend to live longer than those who don’t. Other studies report that increasing one’s sexual activity from once a month to once a week also increases general happiness. It’s also good exercise for the heart. Take note, however, that we are referring to safe sex between spouses and lifelong partners. On the other hand, engaging in unsafe sex can lead to sexually transmitted diseases, including HIV-AIDS.

Next time, learn about 10 more (lesser-known) habits for a healthier life. Stay tuned. –Willie t. Ong M.D. (The Philippine Star)