Want to live to see 100?

There are many centenarians who reside in China and have incredible mental sharpness and physical ability at 100 years of age. What are their secrets?

Tai chi
Tai chi is practiced by over 100 million people worldwide. Tai chi has been practiced in China for thousands of years and is a choreographed, meditative exercise that has many health benefits including increased energy, decreased stress, increased immunity, lowered blood pressure, and better cognitive functioning.

Diet
Diet is an important factor in overall health and longevity. The diet of Chinese centenarians consist primarily of fish, vegetables, mushrooms, seaweed, corn and buckwheat. They eat very little meat and overall suffer from very little heart and liver disease.

Environment
Centenarians worldwide live in environments that offer clean air, good water, low stress and close communities.

We have compiled some useful tips to add years to your life!

- Eat breakfast. Studies show that those who eat breakfast are less likely to become obese and get diabetes. Aim for a breakfast with lean protein, carbs and a small amount of fat.

- Make relaxation and stress management an important part of your life.

- Exercise daily. Studies show daily exercise can add up to three years onto your life. Incorporate small exercises into your day. Always take the stairs. Park further away from your destination to incorporate some extra steps into your day.

- Get adequate sleep. Lack of sleep can shorten your life.

- Brush your teeth and floss daily. Poor oral hygiene can lead to gum diseases.

- Stay social. Having friends can provide healthy emotional support and help with issues like depression and anxiety.

- Drink a lot of water. Since our bodies are comprised of nearly 70 percent water, water is essential in maintaining good health and prolonging your life.

Sure, genes are an important factor in determining your longevity but the lifestyle you live is also a very important factor. Practicing healthy behaviors will contribute to a healthier and longer life.

Much of the illness that plagues Americans can be contributed to bad nutrition, inadequate physical activity, use of tobacco and excessive consumption of alcohol. Seven out of 10 Americans die each year from chronic diseases like heart disease, cancer and stroke.

These simple healthy lifestyle behaviors – smoking restraint, eating a healthy diet, exercising and limiting alcohol intake – will make you 66 percent less likely to die early from cancer and 65 percent less likely to die prematurely from cardiovascular disease. Follow these simple tips to increase your longevity …

- Don’t drink more than two alcoholic beverages per day (if you are female, limit to one drink per day)
- Don’t smoke cigarettes. If you already smoke, quit. There are many programs out there to help you kill this bad habit.
- Eat healthy. Start by eating more wholesome foods – fruits, vegetables, whole grains, low-fat dairy, lean protein. Cut back on sodium, saturated fat and sugar.
- Exercise. Partake in a mix of aerobic activity and strength training activities.

Shoes are an incredibly important piece of gear. There isn’t one universal shoe that is the best for everyone, as feet vary, how people walk vary, etc. You need to find a shoe that provides you with the flexibility, support and cushioning you need. It should also address any stride issues you may have, like overpronation. Additional factors include your walking speed, style, distance and surface.

Tip 1
Look for a shoe that provides flexibility. You should be able to pick it up, bend and twist the shoe. You want a shoe that will flex as you walk.

Tip 2
Look for a shoe that has a relatively flat heel.

Tip 3
Look for a shoe that has a non-flared heel. Your heel will hit the ground first so you do not want a flared heel.

There are some cultures that practice running or walking backward for the sake of elevated calorie burn and also an exercise in balance. Incorporating backward movements is beneficial for hips, legs and torso. 100 steps of backward walking is comparable to 1,000 steps of conventional forward walking. When you walk backward, it is important to not bend the knee. Try to keep your feet straight or in a stretched position.

Some additional reasons to incorporate backward walking/running …

- Improves your balance.
- Increases the length of your stride.
- Good way to take pressure off the knee joint if you suffer from knee pain.
- Utilizes your muscles differently so it’ll help your legs get stronger.

Some people contemplate whether their workout routine should consist of walking or running. The fact of the matter is, there are pros and cons to both. They are both terrific exercises in general. Here are some considerations …

- If you are looking to burn the most calories possible, run. You will have to walk for nearly an hour to get the calorie burn benefit of a 30 minute run.
- Running is more intense – so the general health benefits will be higher.
- There is less chance of injury associated with lower impact exercises like walking. If you are severely overweight or in poor cardio condition, start with walking.
- Running is high-impact and the weight on your joints could be more than three times your body weight.

We all know that exercise needs to be a part of any weight loss regimen. But did you know exercise can make you smarter? There are many less obvious benefits of exercise that you may not have known.
Researchers have discovered that exercise can actually generate new brain cells. It was historically believed that you’re born with what you’ve got … and your brain cells slowly deteriorate with age. Now, researchers have discovered that exercise can actually produce new brain cells. The group who exercised in the study also showed improvement in memory.
Exercise also reduces inflammation throughout your body, including your brain. Exercise can help you think clearer, reduce depression, elevate mood and also provide an increased sense of well-being.

Great news for people who exercise! Exercises can help generate new neurons within your brain! It has historically been believed that you are born with a certain number of neurons and they basically decrease in number as you age. The Salk Institute for Biological Studies have discovered that this is not the case. Exercise can actually stimulate the growth of new neurons. The study included monitoring people who walked for three hours per week for only three months.

The area of the brain that showed the significant amount of growth was the hippocampus, which is the area that’s involved with cognition and memory. In the study, after only three months, the group that exercised had brain volumes typical of those three years younger.
The authors concluded, “These results suggest that cardiovascular fitness is associated with the sparing of brain tissue in aging humans. Furthermore, these results suggest a strong biological basis for the role of aerobic fitness in maintaining and enhancing central nervous system health and cognitive functioning in older adults.” According to the study’s senior author, Dr. Arthur Kramer, “It’s not just a matter of slowing down the aging process. It’s a matter of reversing it.”

An Asian diet pyramid was developed by Oldways in conjunction with the Cornell-China-Oxford Project on Nutrition, Health and Environment and the Harvard School of Public Health in 1995. Asian countries have a low incidence of chronic diseases so a pyramid was developed to model the Asian diet. The Asian diet pyramid includes some of the following countries – Bangladesh, Cambodia, China, India, Indonesian, Japan, Laos, Malaysia, Mongolia, Myanmar, Nepal, North Korea, South Korea, Malaysia, Philippines, Singapore, Taiwan, Thailand, and Vietnam.

Each of these countries have distinctions to their particular cuisine but all of them consume rice. Rice represents a significant part of each meal of the day and is prepared differently in each Asian cuisine. Rice is quite versatile and can be made into candy and cakes, fermented to make wine or beer, or can be served steamed or fried.

Asian diets in general tend to consist largely of plant foods like vegetables, fruits, beans, legumes, nuts, and vegetable oil.

There are many different Asian countries but there are many commonalities amongst the various cuisines.

Diets from nearly every Asian country comprises of many whole foods like fresh produce (fruits and vegetables). By eating a diet rich in produce, the risk for obesity is lessened as well as risks of hear disease, stroke, diabetes and even cancer.

Asian diets tend to be wide in variety. Typical carbohydrates include oatmeal, rice, noodles, corn, peas, potatoes, root vegetables, seeds and beans. Typical proteins include tofu, lean poultry, fish, eggs and nuts. Fresh fruits and vegetables are consumed at nearly every meal and snack in the Asian diet. Dairy is not incredibly common in the Asian diet but some cultures do consume milk and yogurt.

Asian meals typically consist of rice and noodles with every meal but they are balanced with fresh, steamed or sautéed vegetables, including leafy greens and roots.

Asian diets are a great consideration for any looking to lose weight.