100 Ways to Live to
100
How to Enjoy a Longer and Healthier Life By Roger Henderson; Piatkus Books Limited, 2002
taken from amazon.uk
The goal of living up to 100 no longer
seems impossible. With the advent of advanced medicine and sophisticated
technology, reaching three figures is feasible.
However, living longer should always aim to entail enjoying life, not
just enduring it. It is better to live
a happy and fulfilled 50 years than a miserable 100 years.
This book is then about enjoying life,
while trying to endure it. Seasoned
family doctor Roger Henderson relates his actual medical experiences and
researches on how you can change your
lifestyle to endure long life and at the same time make the most of your
years.
In his book “100 Ways
to Live to 100,” Henderson provides tips that are divided into five sections:
medical, diet, lifestyle, natural remedies, mind and body. Each section has 20 helpful guides and
practical
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Medical Tips
1.
Watch out for the danger symptoms of
diabetes. Classic indications are
feeling tired, weight loss, excessive thirst and drinking, and passing urine
more than usual. Have your sugar level
checked out. A good diet with less sugar or fat and with more grilled food,
roughage and vegetables is recommended. Meals should also be regular.
3.
Excessive thinning of the bones or osteoporosis
is a major cause of poor health. This
becomes more common as one gets older.
Potentially at risk of developing the condition
include post-menopausal women not on hormone replacement therapy (HRT); people who have prolonged
periods of dieting or excessive exercise; anyone who has been on high doses of
steroids for many years; smokers; heavy drinkers; women with infrequent
periods; or, anyone who leads a sedentary life. Risks may be reduced by
following a diet rich in calcium, stopping smoking and taking regular exercise.
4.
Better self-examination and regular screening
checks could prevent many deaths from breast cancer. Make sure you are familiar with how to
examine your breasts. Mammogram, a type of x-ray that can detect abnormal growth in the
breast at an early stage, is recommended for women between 50 and 65. If in doubt about any lump, see your doctor.
5.
Make sure you are up to date with your cervical
smears. While most abnormal smears are
not cancer, they may become so if left unidentified. Cervical cancers are treatable and
preventable, if diagnosed early enough.
6.
Ovarian cancer, one of the most prevalent
cancers in the developed world, is often a silent killer because people are
unaware of its symptoms. If you
experience symptoms such as swelling of the abdomen that does not subside,
abdominal pain, digestive problems, weight loss and a frequent need to pass
water, ask your doctor's advice about it.
7.
Bowel cancer is very common.
Genetics play a major part for this type of
cancer. A strong family history may
indicate the need for screening.
Indications of this ailment include a bowel pattern that is different
from usual, bleeding from the back passage, weight loss and abdominal
pain. Bowel cancer, however, is very
treatable.
8.
One common worry of men nowadays is prostate
cancer. The prostate gland, which is
located at the base of the bladder, normally enlarges slowly during men's adult
life, especially after the age of 50. As the prostate enlarges, it obstructs
the bladder displaying symptoms similar to prostate cancer. Know what the
danger signs of prostate cancer are.
Cure depends on its early detection.
9.
To avoid skin melanoma, keep your exposure to
the sun sensible. Remember the 'ABCD'
rule about moles and the danger signs to look for. Is there any Asymmetry to the mole? Does it
Bleed? Has it changed Color or gone dark or black? Is its Diameter increasing
in size? Do not make the mistake of
thinking that tanned skin is healthy skin.
10.
Asthma is a respiratory problem that affects all
ages. It is a problem with breathing caused by the narrowing of the airways
through which air moves in and out of the lungs. If you have asthma, make sure
that you not only understand what causes it but also what is the required
treatment for it. Do not be tempted to
simply stop or alter your treatment once you feel well. Always check with your
doctor or asthma nurse first.
11.
Cholesterol is the waxy substance that is made
by our body to maintain the natural running of body cells. However, too much cholesterol in the blood
brought about by many factors such as heredity, diet, obesity, lack of regular
exercise, alcohol and stress can cause hardening of the arteries. Thus,
cholesterol is a major factor in heart disease and sudden death. Get yours checked and take the appropriate
action if it is raised.
12.
Obstructive sleep apnoea (OSA) or snoring is a
condition where the upper airways at the back of the throat become repeatedly
blocked. To clear the obstruction, the body wakes up time and again to try to
clear it. As there is no chance to get
deep, restful sleep, it results to daytime sleepiness. Most snorers tend to be
middle-aged, overweight men. See a
doctor if you snore heavily and are constantly falling asleep during the day or
while driving.
13.
Winter blues or seasonal affective disorder
(SAD) can be severe and can wear out a person.
It is believed that because of lack of daylight or sunshine during
winter, the production of the brain chemical serotonin is reduced. Evidences of
this depression are tiredness, lack of motivation, sometimes loss of weight as
well as disturbed sleep. Treatment varies
from the conventional anti-depressant to the simpler therapy of light.
14.
Depression, which often manifests as
overwhelming feelings of despair, hopelessness and helplessness in everyday
life, kills people, often at a tragically early age. Since treatment is
available and very effective, don't be afraid to admit to feelings of
depression. It is more hazardous to
ignore them and to hope that it will just go away. It is time to see a mental health
professional.
15.
Flu, a viral infection, kills and the elderly
are the most at risk. Immunization program has become a major health campaign
in some countries. Prevent influenza by yearly immunization. It is quick, is free (in some countries) and
is painless.
16.
Hormone replacement therapy (HRT), recommended
for women whose menopausal symptoms cause them undue misery, reduces the risk
of cardiovascular disease and osteoporosis in later life. It is not a universal cure, but you should
discuss with your doctor what maybe the most suitable in your individual case.
17.
Know what kind of self-examination is useful and
how often to do it.
18.
Always take any medication as prescribed.
19.
Wear Medic Alert's identification tags if you
are: with a medical condition that maybe life threatening; diabetic or has a
tendency to seizures or Alzheimer's disease; reliant on specific and regular
medications; organtransplant patient; with severe allergies to certain foods,
medication or insect bites; or, with severe medical conditions that may not be
immediately apparent.
20.
Be aware of danger symptoms. If you are unsure whether a symptom could be
serious, always ask your doctor. There
are ten symptoms that one should look out for:
tiredness, weight loss, early
bruising, trouble swallowing, rectal bleeding, change in bowel habit, blood in
the urine, headaches, unusual vaginal bleeding, and, jaundice.
Diet Tips
1.
The 'Mediterranean diet' is a healthy pattern of
eating based on fresh fruits and vegetables, olive oil, grains and pulses taken
with red wine that help the body function at its optimum level. The proteins and fats one consumes under this
regime come from vegetables rather than from animals.
2.
The DASH is a diet low in saturated fats and is
also rich in fruits, vegetables and low-fat dairy products. Although, originally aimed at people with
high blood pressure or heart disease, there is enough common sense in this diet
as it is low in cholesterol, high in fiber, moderately high in protein, and has
good levels of potassium, magnesium and calcium.
3.
Vegetarian diet matches the daily intake of
fresh fruit and vegetables, complex carbohydrates and antioxidants as well as
being high in fiber and low in saturated fats.
Thus, it has health benefits as compared with a poor nonvegetarian
diet.
4.
The F-Plan diet, a diet rich in fiber may reduce
the risk of developing bowel cancer by up to 40%. Aim to eat at least five portions of fresh
fruits and vegetables a day and include wholegrain bread and cereals.
5.
Our bodies are designed to best perform on a
well-balanced diet in which everything is eaten in moderation and as fresh as
possible. Whatever healthy eating
pattern you follow, a common-sense diet should be combined with a positive
mental outlook and exercise.
6.
Vitamins, as a general rule should be taken with
breakfast. Some vitamins (A, D and E)
are fat-soluble. They need fat from food
to assist in their breaking down and digestion.
Vitamin C helps protect against heart disease and reduces duration and
severity of colds. In order for these
vitamins not to loose their efficacy, store them in dark, cool places.
7.
Vitamins B6 and B12 are found in fresh fruit and
vegetables. They are antioxidants that remove 'free radicals' caused by
smoking, drinking and a generally unhealthy lifestyle. These vitamins together
with folic acid may also reduce the risk of dementia and coronary heart disease. Include in your diet more dark green, leafy
vegetables, low-fat dairy products, wholegrain bread, and citrus fruits.
8.
Calcium is crucial not only for strong bones but
also for the efficient functioning of our muscles, hearts and nerves. Make sure your diet contains calcium-rich
elements such as dairy products, dark green and leafy vegetables, almonds and
figs. If your intake of calcium is poor,
take a supplement.
9.
Omega-3 fatty acid, which comes from oily fish
such as tuna, salmon and mackerel helps reduce the risk of heart disease,
diabetes and arthritis by regulating the electrical activity in the heart
cells. It is worth a try.
10. Meat
is rich in protein and minerals, but too much red meat may be bad for you.
There is increasing evidence that eating large quantities of red meat over a
long period of time maybe linked to the development of colon cancer. Try to
keep your consumption to sensible levels and avoid eating it every day.
11. 'Mood
foods', such as whole grains and cereals contain key minerals and supplements
(thiamine, vitamin B12, folic acid, selenium, iron and vitamin C) that help the
brain to produce depression-beating chemicals. These improve the production of
serotonin, a crucial factor in depression and mood.
12. Be
aware that supplements are no match for a well-balanced diet and regular
exercise. But if you feel they benefit
you, stick to the approved dose. Read
about the supplements' properties, benefits and drawbacks before even starting
to take it. One supplement that has
stood the test of time is vitamin E, which is best for those who are under
severe stress or those who eat a poor diet.
13. Antioxidants
help prevent chronic diseases because they delay cell destruction caused by
'free radicals'. The antioxidants found in tea may be partly responsible for
reducing the risks of developing major diseases such as bowel cancer and heart
disease. Taking four to six cups a day is a sensible amount. However, as tea is
diuretic, it should be supplemented with water or juices to keep fluid intake
at a healthy level.
14. Take
coffee in moderation, it has no adverse effect on our long-term health.
However, if it is part of a lifestyle that also includes smoking, little
exercise and a poor diet, loose the habit early.
15. Minimize
use of salt. It raises your blood
pressure and predisposes you to other chronic health problems.
16. If
you are going to get any benefit from chocolate, observe these two rules. First, only eat small quantities. Second, only eat the finest quality with 60%
cocoa content.
17. Eat
food that increase and maintain 'good' cholesterol or the high density
lipoprotein (HDL). HDL is considered
good for its artery-scouring ability. Wash your regular and moderate intake of
olive oil, almonds, oily fish, nuts and avocados down with a glass of red wine. These contain mono-unsaturated fatty acids
which help raise the HDL levels. Your
body will thank you for it.
18. Spices
not only make food taste better. They
also have anti-bacterial and anti-microbial properties. We do not need to eat them with every meal,
but, taken little and often, they are good for us.
19. Porridge,
as one of life's comfort food, is an excellent source of soluble fiber. It has been found out to help reduce the risk
of heart disease, as well as having other health benefits, such as helping regulate blood sugar levels and to even out
the rate at which food is digested. If
eaten all year round, it has notable benefits for the body.
20. The
healthiest thing to do in our lives is to have a sense of perspective. We often focus on small things and forget the
big picture. Healthy eating is no
exception.
Lifestyle Tips
1.
A more reliable way of knowing whether you are
overweight or underweight is to calculate your body mass index (BMI). Ideally, BMI should be between 20 and
25. If you remain within the healthy
range, you will be able to choose at what weight within the limit you both look
and feel best.
2.
If you are not within, the normal weight for
your height, you may need to see a doctor to achieve this.
3.
Weight control, aside from eating right, should
be allied with regular exercise. Make it
a part of your routine. Even walking, if done regularly is good for you.
4.
Flossing can help your dental and longterm
general health. Researches have found
out that people with periodontal disease are almost twice as likely to suffer
from coronary heart disease as those without gum condition.
5.
Regular blood donations can help reduce excess
amounts of iron in the blood, especially for men. Although iron acts an oxidant in the body,
too much of it can be detrimental to health.
6.
Red wine, drunk regularly in small amounts,
appear to have health benefits. But
remember to drink it in moderation only.
7.
Some killers are more silent than others. Carbon monoxide is the stealthiest of
all. So, be sure to have gas appliances
checked every year by a qualified engineer. It may well save your life.
8.
Smoke alarms are cheap, effective, simple to use
and will protect you and your family from the dangers of fire. Remember to replace the batteries at least
once a year.
9.
If only more people consulted their doctor
early on worrying about their symptoms, more of them would
have their significant illness picked up sooner rather than later.
10.
Ask help if you really want to stop smoking.
11.
A high cholesterol level can be dramatically
reduced along with the risk of heart
attack and stroke by medication known as
statins. If you have a high cholesterol
level and do not take them, ask your doctor whether they should be prescribed
for you.
12.
Although genetic testing for inherited diseases
is still in its infancy, this area of medicine will explode over the next two
decades. If you have a very strong
pattern of inherited cancer in your family, you may be able to have an already
available test that will indicate whether you are at increased risk.
13.
Aspirin is used as a long-term preventive
treatment against heart attack and stroke.
If you have a history of these conditions, discuss with your doctor
whether you could benefit from the drug.
14.
Outside a monogamous relationship, the rules of
safe sex apply to everybody, young or old.
Sexually transmitted diseases, including HIV, do not regard age, class
or color. The single, most effective way
to stay healthy while being sexually active is to use latex condoms for
intercourse, whether vaginal or anal.
Always practice safe sex if you need to.
15.
Taking sensible precautions before and during a
flight can reduce the chances of you leaving the plane sicker than when you
board it.
16.
These are major indicators of stress: high blood
pressure; a weakened immune system; muscle weaknesses; high cholesterol levels;
and high sugar levels. If you recognize
these symptoms, find the underlying cause/s and do something about them.
17. As a form of exercise, try gardening. It is good for the mind, body and soul as it combines cardiovascular exercise with flexibility, endurance and muscle strength. Also think of working in fresh air, sunshine and concentrating on things other than problems.
17. As a form of exercise, try gardening. It is good for the mind, body and soul as it combines cardiovascular exercise with flexibility, endurance and muscle strength. Also think of working in fresh air, sunshine and concentrating on things other than problems.
18.
Avoid seething with anger or continually loosing
your temper. Heart attacks and sudden
death are common in people who habitually act this way. If your anger is a
problem for you, seek professional guidance.
19.
It is said that it is fashionable to have a tan,
believing that tan makes you appear young and healthy. However, tan has nothing
to do with health. In fact, it can be dangerous. As far back as 1894, exposure to excessive
sunlight has been identified to be associated with cancer.
20.
The removal of waste from our bodies is
essential to good health. Like a
machine, our body needs regular cleaning.
Constipation is caused by poor diet and a lack of exercise. A diet high in fiber with increased fluid
intake helps prevent its occurrence.
Natural Remedies
1.
Glucosamine.
It is effective for arthritis and arthritis-like conditions. It has been shown to stimulate the body's
production of connective tissue.
2.
CoEnzymeQ10.
It is a fat-soluble substance that occurs naturally in plant and animal,
crucial in the production of cell energy.
It now comes as a supplement. Our
heart and cardiovascular system can be improved by its use.
3.
Echinacea.
One of the world's more known herbal treatment, it has been used for
centuries and it boosts the body's immune system.
4.
Hypericum.
Better known as St John's Wort, named after the day on which the plant
is said to flower. It is recommended to
patients with severe stress or mild depression
5.
Vitamin E.
It has been used as antiageing pill, a heart-protecting pill, and a
cancer preventer. It may also boost your
immune system.
6.
Vitamin C.
Smokers need more vitamin C than others.
It helps protect you from heart disease.
7.
Ginseng.
It is known for its anecdotal reports of aphrodisiac effect. Laboratory and human studies have shown that
people who take ginseng report an improvement in energy, wellbeing and mental
clarity.
8.
Gingko Biloba.
This natural remedy is
taken from the fruits and seeds of the gingko
tree. It has been said to treat
depression, tinnitus, headache and problems with memory.
9.
Antioxidants.
Antioxidants are essentially the vitamins A, C and E, plus selenium and
carotenoids, effective in helping to prevent chronic diseases. They slow down cell destruction in the body
by neutralizing 'free radicals' found in pollution and cigarette smoke.
10.
Understand free radicals. They are normal by-products of our cell
metabolism. Free radicals are bad for
us, thus, we cannot ignore them.
11.
Acupuncture.
Needles are inserted into 'trigger point' or acupoints. These are
sensitive points that are often in areas where nerves enter or leave muscle and
tissue. It works on the theory that needles inserted into these points will
release the natural painkiller endorphin into the bloodstream as well as the
natural anti-inflammatory compounds that promotes healing. It can reduce back
pain, anxiety and stress, high blood pressure and irritable bowel problems.
12.
Massage.
It can improve our sense of well-being as it is the best way of
relaxing. Massage can also help combat
problems associated with ageing.
13.
Flotation.
Basically, a flotation tank is a darkened container filled with less
than a foot deep of salty water at skin temperature. As one is submerged in the tank, the body feels
weightless, relaxed and the brain waves are slowed. This leads to increased production of the
mood-lifting endorphin in the brain.
14.
Osteopathy.
This therapy aims to ease any muscle tension and restore bone and joint
function to normal.
15.
Homeopathy.
It is a system that revolves around the theory that 'like cure
like'. Thus, a poison said to be causing
symptoms of an illness can be used to treat those same symptoms.
16.
Stretching.
Instead of just working one group of muscles like in weight training,
stretching works on many groups at a time.
The muscles become strengthened and lengthened without the associated
increase in bulk. As correct breathing
is emphasized, you become revitalized rather than exhausted.
17.
Exercise.
Regular exercise, such as jogging or swimming, is useful in removing the
byproducts of stress. It is also a
healthy outlet for anger and hostility, escape from daily pressures and even
aids in sleeping.
18.
Learn to do nothing. Many people lead very busy lives and often
are used to feeling stressed. As such, our bodies and minds need rest and
recuperation. We just have to step back and choose what you want to do.
19.
Understand mitochondria. Mitochondria are the energy cells in our
body. As we age, they also do. By
understanding our body's energy system, you can try to do something when you
are stressed out or exhausted. If your energy level is low or if chronic
fatigue sets in, using the supplements CoEnzymeQ10 and cartinine can boost your performance.
20.
Drink more water and feel better. Since our body is mostly made up of water, we
need it more than we need food. Every
single cellular function in our body is somehow linked to the body's fluid
levels. It is said that drinking at
least eight large glasses of water each day,
protect our body against diseases, promote healthy bowel and kidney
functions and keep the normal workings of the body at optimum efficiency.
Mind and Body Tips
1.
A good belly laugh exercises most muscles in our
body, increases our circulation and releases the natural painkillers endorphins
into our bodies.
2.
Look at the bright side. Pessimism can actually be bad for you. Concentrate on good things, rather than on
problems, real or imagined.
3.
Sex is one of nature's best ways of keeping fit,
relaxed and healthy. It can burn off 150
calories every hour, boost testosterone and estrogen levels, increase flood
flow, reduce chronic pain, tends to help people to sleep better and handle
stress better.
4.
A happy marriage appears to be beneficial to
both mind and body of both the husband and wife. Wives often are good in looking after their
man, conscious in what they eat and drink the older they get. Companionship, shared interests that adds
mental stimulation and regular sex are all benefits which adds years to your
life as well as life to your years.
5.
Stay busy.
The nature of activity is immaterial, it is the frame of mind that is
important. Ageing is a state of
mind. Don't allow yourself to think that
growing older means that you cannot try something new. You can, and you will feel younger for
it.
6.
Social activities increase both the quality and
length of life. By nature, we are social
animals. We need to interact with
others. Talking to people and friends gives us the opportunity to receive
support in times of need, share jokes and basically enjoy each others company.
So, get out and do more with family and friends.
7.
Make Friends.
Close friends are invaluable and women are said to benefit more from
friendship than men. This is because of women's greater readiness to share
their feelings in times of stress and to help others who are stressed. Socially active individuals appear to lead a
healthier lifestyle than their less active and more isolated counterparts.
8.
Do a crossword.
The brain needs a regular exercise too. Never use age as an excuse for
not learning or challenging your intellect. 9. Meditate. Meditation is the ultimate way to relax since
it aims to achieve a deep sense of physical and mental relaxation as possible. Its
proven health benefits include lowering blood pressure and cholesterol level,
relieving stress, and preventing depression.
Since meditation takes time, remember that practice makes perfect.
10.
Yoga. It
is one of the oldest forms of exercise for both mind and body. Its aim is to
restore the body and mind to its natural healthy state using the three linked
disciplines of meditation, breathing techniques and body movements.
11.
Keep a pet.
Physically, pet owners often appear to have lower blood pressure and cholesterol
levels. Psychologically, it can reduce
stress and provide companionship in later years. Children, can gain benefits too, since their
cognitive development seems to be enhanced by pet ownership.
12.
Consider swimming. It provides the same aerobic benefit for the
heart and lungs as other activities. At
the same time, it works all the muscles of the body and usually provides
enjoyment. If you are in doubt about which exercise may be best for you, always
consider swimming it can provide the
complete package and can be continued into very old age.
13.
Listen to music.
It relaxes and helps you cope with sadness and can improve the quality
of your life. Pick soothing music for
the best results.
14.
Try Pilates.
If you are looking for a system of exercises to promote flexibility and
correct posture, Pilates may be for you. This unique form of mental and
physical exercise aims to achieve precision in muscle control, strength and
flexibility. It can benefit your general
health in many ways. It can help many health
problems such as back pain, flat feet and take the strain off the hip joints.
15.
Learn to breathe deeply from your
diaphragm. Breathing properly not only
makes us feel generally healthier, it also reduces stress, strengthens immune
system and improves the quality and quantity of oxygen delivered to our
cells. The key is to breathe from your
diaphragm and practice it regularly.
16.
Money provides most of our basic
needs such as food, shelter, warmth and clothing. Proper and nutritious food needed to achieve
optimum health and other life's essentials require money. Thus, having little money is a constant
source of stress, depression and physical problems. However, having more of it is not necessarily
better. It can also have its own pressure. So ask yourself why money is important to
you. If it is to provide the best you
can for you and your family, then it's okay.
But if is to further accumulate possessions and the trappings of wealth,
you need to rethink about it.
17.
If you suffer from insomnia, or an inability to
get refreshing sleep, always look for the obvious reasons, including
consumption of alcohol, tobacco and caffeine. Most cases of insomnia are
readily treatable. But remember that the
amount of sleep we need diminishes with age. Taking naps of up to 40 minutes during the day
are an extremely effective way of keeping the body and soul together.
18.
To boost your immune system, live well and live
right. There is no miraculous way to
achieve a healthy immune system. And our body never forgets what we do to them.
A combination of diet, fresh food, sleep exercise and supplements is the best
start.
19.
Our outlook in life influences our longterm
health. Growing older does not mean that
you cannot try something new, like learning computer-skills, or a foreign
language, or playing a musical instrument or taking up writing or
painting. Of course, you can. You can get excitement and satisfaction from
any age.
20.
Having a sense of self-worth and believing in
yourself, can be a source of great comfort during stressful times. Knowing that you did your best in whatever
you do is good enough.
taken from youtube.com
taken from youtube.com
ABOUT THE AUTHOR:
 taken from Dr. Roger web page Dr Roger Henderson was born in 1960 and raised in Whitehaven, Cumbria.
He qualified as a doctor from St Bartholomew's Hospital, London in 1985 and as a general practitioner in 1990.
He decided to work part time in 1995 to
concentrate on his writing career, and within 2 years was the medical columnist of the Sunday Times. He has written regular columns and articles for most of the national newspapers as well as many magazines. He is currently the medical columnist for the Sunday Times, Woman’s Own, Yours magazine and many other publications.
His first book - 'Stress Beaters; 100 Proven Ways to Manage Stress' - was an immediate best seller and his second - 100 ways to live to 100 – was published in 2002 and serialised by the Daily Mail. His most recent book ‘Over 50 Men’s Health Check’ was featured in the Daily Express in 2004 and he is currently working on his fourth health book.
He is also a popular lecturer on stress, living longer and health motivation and has held many seminars on these subjects and others across the UK.
His medical responsibilities include being a college doctor and senior partner in a busy general practice in Shropshire, running a main surgery and two branch surgeries.
His spare time is spent thinking about how nice it would be to have some spare time.
To k n o w m o r e a b o u t t h e a u t h o r , g o
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