Sunday, September 4, 2011
Wednesday, December 30, 2009
The towns where people live the longest
The quest to live longer is one of humanity's oldest dreams and three isolated communities seem to have stumbled across the answer. So what can they teach us about a longer life?
Something remarkable links the remote Japanese island of Okinawa, the small Sardinian mountain town of Ovodda and Loma Linda in the US. People live longer in these three places than anywhere else on earth.
Something remarkable links the remote Japanese island of Okinawa, the small Sardinian mountain town of Ovodda and Loma Linda in the US. People live longer in these three places than anywhere else on earth.
At an age when the average Briton is predicted to die - 77 years for men and 81 for women - inhabitants of these three places are looking forward to many more years of good health. Often they're still working in jobs as demanding as heart surgery.
Okinawa has a population of one million and of those 900 are centenarians, four times higher than the average in Britain or America. Even more remarkably, Ovodda is the only region in the world where as many men as women live to be 100 years of age, bucking the global trend.
But what is even more intriguing is that each community is distinct from the others and raises a different theory as to why residents live longer. In all three communities scientists have dedicated themselves to trying to uncover these unique secrets. So what can we learn from the towns where people live the longest?
But what is even more intriguing is that each community is distinct from the others and raises a different theory as to why residents live longer. In all three communities scientists have dedicated themselves to trying to uncover these unique secrets. So what can we learn from the towns where people live the longest?
OKINAWA, JAPAN
There is one remarkable scientific fact that sets Okinawans apart from the rest of us, they actually age more slowly than almost anyone else on earth.
"The calendar may say they're 70 but their body says they're 50," says Bradley Willcox, a scientist researching the extraordinary phenomenon. "The most impressive part of it is that a good lot of them are healthy until the very end."
Finding the cause of their exceptional longevity is not simple but the spotlight has fallen on one hormone - DHEA. It's a precursor of both oestrogen and testosterone and produced in the adrenal glands.
While scientists don't know what it does, they do know the hormone decreases with age and levels decline at a much slower rate among the Okinawans.
There is one remarkable scientific fact that sets Okinawans apart from the rest of us, they actually age more slowly than almost anyone else on earth.
"The calendar may say they're 70 but their body says they're 50," says Bradley Willcox, a scientist researching the extraordinary phenomenon. "The most impressive part of it is that a good lot of them are healthy until the very end."
Finding the cause of their exceptional longevity is not simple but the spotlight has fallen on one hormone - DHEA. It's a precursor of both oestrogen and testosterone and produced in the adrenal glands.
While scientists don't know what it does, they do know the hormone decreases with age and levels decline at a much slower rate among the Okinawans.
Explanations for this mostly centre around the dinner table. The Okinawans not only eat more tofu and soya products than any other population in the world, their diet also includes a vast range of different vegetables and fruit all rich in anti-oxidants. Scientists refer to it as a rainbow diet.
But it's what they don't eat that may be at the heart of their exceptionally long lives.
The Okinawan's most significant cultural tradition is known as hara hachi bu, which translated means eat until you're only 80% full.
In a typical day they only consume around 1,200 calories, about 20% less than most people in the UK. Culturally it is a million miles from attitudes in a lot of Western societies, where all-you-can-eat meal deals are offered in restaurants on most high streets.
Scientists call it caloric restriction, but don't entirely understand why it works. They think it sends a signal to the body that there is going to be a impending famine, sending it into a protective, self-preservation mode.
"It's this ability to trick their bodies into starvation that may be keeping Okinawans physiologically so young. It's a stark contrast with the cultural habits that drive food consumption in other parts of the world," says Mr Willcox.
But it's what they don't eat that may be at the heart of their exceptionally long lives.
The Okinawan's most significant cultural tradition is known as hara hachi bu, which translated means eat until you're only 80% full.
In a typical day they only consume around 1,200 calories, about 20% less than most people in the UK. Culturally it is a million miles from attitudes in a lot of Western societies, where all-you-can-eat meal deals are offered in restaurants on most high streets.
Scientists call it caloric restriction, but don't entirely understand why it works. They think it sends a signal to the body that there is going to be a impending famine, sending it into a protective, self-preservation mode.
"It's this ability to trick their bodies into starvation that may be keeping Okinawans physiologically so young. It's a stark contrast with the cultural habits that drive food consumption in other parts of the world," says Mr Willcox.
OVODDA, SARDINIA
In stark contrast to Okinawans, the residents of Ovodda don't count calories and meat is very firmly on the menu, while tofu and soya are not.
But this small town of just over 1,700 residents boasts five centenarians and, even more remarkably, as many men live to 100 as women.
The benefits of a Mediterranean diet are well known, but this still does not account for the number in Ovodda and other parts of Sardinia. It's even the case that Sardinians who emigrated at 20, 30 or 40 years of age still manage to reach 100, say researchers.
Over the years Professor Luca Deiana has tested every single Sardinian centenarian and has come up with a surprising theory about why there are so many.
In stark contrast to Okinawans, the residents of Ovodda don't count calories and meat is very firmly on the menu, while tofu and soya are not.
But this small town of just over 1,700 residents boasts five centenarians and, even more remarkably, as many men live to 100 as women.
The benefits of a Mediterranean diet are well known, but this still does not account for the number in Ovodda and other parts of Sardinia. It's even the case that Sardinians who emigrated at 20, 30 or 40 years of age still manage to reach 100, say researchers.
Over the years Professor Luca Deiana has tested every single Sardinian centenarian and has come up with a surprising theory about why there are so many.
For hundreds of years families in Ovodda have lived in relative isolation from the rest of the world, marrying into each others' families. In fact most people living in the town today are descended from only a few original settlers.
"Marriage among relatives is not the rule but there are some cases of this taking place," says Professor Deiana.
"From a genetic point of view when this happens there's a higher probability of having genetic diseases, but also of having positive results like centenarians."
In Ovodda, this interbreeding actually seems to have enabled people to live longer. The limited gene pool has provided a unique opportunity to discover specific genes that are associated with long life. Professor Deiana has detected a number of unusual genetic characteristics that seem to link the centenarians of Ovodda.
"One particular gene on the X chromosome seems to be faulty, failing to produce an enzyme known as G6PD. This can often have a negative impact on health, but in Ovodda it may well have had a positive effect."
The role G6PD may play in living longer is now being researched further, but the professor is convinced the genetic elixir of life lies with the families of Ovodda.
LOMA LINDA, CALIFORNIA"Marriage among relatives is not the rule but there are some cases of this taking place," says Professor Deiana.
"From a genetic point of view when this happens there's a higher probability of having genetic diseases, but also of having positive results like centenarians."
In Ovodda, this interbreeding actually seems to have enabled people to live longer. The limited gene pool has provided a unique opportunity to discover specific genes that are associated with long life. Professor Deiana has detected a number of unusual genetic characteristics that seem to link the centenarians of Ovodda.
"One particular gene on the X chromosome seems to be faulty, failing to produce an enzyme known as G6PD. This can often have a negative impact on health, but in Ovodda it may well have had a positive effect."
The role G6PD may play in living longer is now being researched further, but the professor is convinced the genetic elixir of life lies with the families of Ovodda.
In Loma Linda, California, one community is proving anyone can increase their chances of living a longer, healthier life. The extraordinary longevity of residents may not have anything to do with genes.
The community has discovered a secret that's much easier to find than any gene. Its effect is so powerful that it enables them to live longer than anyone else in the US.
For many of those living in Loma Lindo long life is a matter of faith. A significant number of people in the town are Seventh Day Adventist, a religion whose members live between five and 10 years longer than fellow citizens.
This can be partly explained by the fact Adventists don't drink or smoke and many stick to a vegetarian diet the church advises. But not all members do and even they live significantly longer than average.
"It does certainly raise the question if there's something about spiritual life that also has an impact on longer life," says Dr Gary Fraser, who is researching the community.
"At this moment we don't really know that but there's been one interesting fact that's been known now for 20 or 30 years and that is that people that go to church regularly - whatever faith they have - live longer and there's no question about that."
It seems that regular churchgoers have significantly lower levels of stress hormones and so may be better equipped to cope with the challenges in life, say scientists.
"Religion and connection to something higher than oneself, connection to the sacred, connection to a tight-knit religious community allows you to modulate your reactions and your emotions to believe there is a broader purpose," says Dr Kerry Morton, who is involved in a longer-term study on Adventist health.
"Therefore your body can stay in balance and not be destroyed by those stressors and traumas over time."
Horizon - How To Live To 101 Without Trying will be broadcast on Tuesday, 19 February at 2100 GMT on BBC Two.
Here is a selection of your comments.
Quite incredible. How long would you live if you were an Okinawan 7th Day Adventist who moved to Sardinia when they were 20 years old? I suppose it just goes to show that genetics, lifestyle and one's psychology are linked on levels we only speculate about. Sam Darby, Sutton Coldfield/Birmingham
So according to the last section, if you pass on the guilt/responsibility for your life to a "higher being", you'll live longer? Maybe we'd all live longer if those people responsible for running the country/world took more responsibility.Heather, Willenhall
There is also Villcabamba in Ecuador. It's found in the vally of longevity. I think there was a National Geographic study some years ago. They found that a combination of a good climate all year round, lots of fresh fruit was the main reason why people lived longer. Jez, Leeds
Not only Okinawa, we say "Hara hachi bunme", eat 80% of what you think full stomach, throughout in Japan. What may make a difference in Okinawa is partly stress free style of living there compare to the people in large cities in Japan. We also say in Japan "Eat as many varieties of food as possible" rather than a meat and 2/3 veg in Britain. "Ban Zai!", long life! Takeo,
This can be partly explained by the fact Adventists don't drink or smoke and many stick to a vegetarian diet the church advises. But not all members do and even they live significantly longer than average.
"It does certainly raise the question if there's something about spiritual life that also has an impact on longer life," says Dr Gary Fraser, who is researching the community.
"At this moment we don't really know that but there's been one interesting fact that's been known now for 20 or 30 years and that is that people that go to church regularly - whatever faith they have - live longer and there's no question about that."
It seems that regular churchgoers have significantly lower levels of stress hormones and so may be better equipped to cope with the challenges in life, say scientists.
"Religion and connection to something higher than oneself, connection to the sacred, connection to a tight-knit religious community allows you to modulate your reactions and your emotions to believe there is a broader purpose," says Dr Kerry Morton, who is involved in a longer-term study on Adventist health.
"Therefore your body can stay in balance and not be destroyed by those stressors and traumas over time."
Horizon - How To Live To 101 Without Trying will be broadcast on Tuesday, 19 February at 2100 GMT on BBC Two.
Here is a selection of your comments.
Quite incredible. How long would you live if you were an Okinawan 7th Day Adventist who moved to Sardinia when they were 20 years old? I suppose it just goes to show that genetics, lifestyle and one's psychology are linked on levels we only speculate about. Sam Darby, Sutton Coldfield/Birmingham
So according to the last section, if you pass on the guilt/responsibility for your life to a "higher being", you'll live longer? Maybe we'd all live longer if those people responsible for running the country/world took more responsibility.Heather, Willenhall
There is also Villcabamba in Ecuador. It's found in the vally of longevity. I think there was a National Geographic study some years ago. They found that a combination of a good climate all year round, lots of fresh fruit was the main reason why people lived longer. Jez, Leeds
Not only Okinawa, we say "Hara hachi bunme", eat 80% of what you think full stomach, throughout in Japan. What may make a difference in Okinawa is partly stress free style of living there compare to the people in large cities in Japan. We also say in Japan "Eat as many varieties of food as possible" rather than a meat and 2/3 veg in Britain. "Ban Zai!", long life! Takeo,
London, UK
I think the last one is less about being "religious" and more about having a calm and loving place to go. Meditation, exercise, yoga, etc. can all get you the same things a religion can without any of the problems. Connection with society, with the greater good, with nature is very important and god has nothing to do with it.Jesse, Brooklyn, NY, USA
Have you noticed how close they all are to the coast? Maybe it's about eating more fish and clean air.Ben, London, UK
I think there can be all sorts of reasons, diet and DNA clearly being two of them. But I found it interesting to note that the third case, where a Christian relationship with God through Jesus Christ was the the only common factor, is the only one open to all the world. I don't guarentee 100 years here, but I'm confident of eternity in heaven! Parker, Guildford
Abstnence is the key for logevity: no liquer, no smoking, no heavy fatty food. Plus to feel less stress;in this regard, the spiritual connection with God tremendously helps. I am already 77 but still going very well with original teeth. Sam Khan, Stratford, USA
These three places are all on nearly the same point in latitude.Katy, Bristol, UK
Try Wokingham. You don't live longer but it seems like it.Ken Charman, Wokingham UK
I think the last one is less about being "religious" and more about having a calm and loving place to go. Meditation, exercise, yoga, etc. can all get you the same things a religion can without any of the problems. Connection with society, with the greater good, with nature is very important and god has nothing to do with it.Jesse, Brooklyn, NY, USA
Have you noticed how close they all are to the coast? Maybe it's about eating more fish and clean air.Ben, London, UK
I think there can be all sorts of reasons, diet and DNA clearly being two of them. But I found it interesting to note that the third case, where a Christian relationship with God through Jesus Christ was the the only common factor, is the only one open to all the world. I don't guarentee 100 years here, but I'm confident of eternity in heaven! Parker, Guildford
Abstnence is the key for logevity: no liquer, no smoking, no heavy fatty food. Plus to feel less stress;in this regard, the spiritual connection with God tremendously helps. I am already 77 but still going very well with original teeth. Sam Khan, Stratford, USA
These three places are all on nearly the same point in latitude.Katy, Bristol, UK
Try Wokingham. You don't live longer but it seems like it.Ken Charman, Wokingham UK
The World's Diet Secrets
Got a fridge stocked with grapefruit? How about a lock on the bread box? Instead of depriving yourself, researchers say it's better to look at cultures and regions around the world where diets are not just healthy, but also have highly protective qualities against scourges like cancer, depression, diabetes and heart disease. From Mexico's remote Copper Canyon to Okinawa, Japan, there are time-tested diets that promise to protect us from this range of diseases. The key is knowing why they work and how the average American can practice them at home -- guilt-free.Looking for Answers Elsewhere Researchers have long tried to understand why some regions are much healthier than others. Epidemiological studies have looked at disease rates in conjunction with environmental and eating patterns in order to understand which factors are the most influential. This started in earnest in the 1980s, when researchers began studying the Mediterranean diet and found that it had significant health benefits. The Caveat Dr. Steven Jonas, co-author of 30 Secrets of the World's Healthiest Cuisines, says that while diets from around the globe offer useful lessons, they must also be accompanied by routine and rigorous exercise. Switching to whole grains or eliminating meat from your diet is a good start, but the body also needs muscle strength, flexibility and cardiovascular fitness for peak performance. Principles to Live By In her book The Jungle Effect, Dr. Daphne Miller visited five countries in search of the world's diet secrets. Though the diets were vastly different, they did point to a list of universal principles: Eat fresh food; follow traditions like communal eating; get sugar from whole foods like fruits and whole grains; get salt from natural and unprocessed sources like fish; eat naturally raised meat and dairy; incorporate fats from whole nuts, seeds and grains; use fermented and pickled foods; and use spices when possible. Okinawa, Japan Miller traveled to Japan to better understand why levels of breast and prostate cancer were low and discovered that the traditional diet promoted excellent health. The Okinawans practice calorie restriction, which has been linked to improved longevity. They also load up on in-season vegetables like bok choy, mustard greens and kale. They drink green tea rich in antioxidants, eat whole soy like tofu and miso and get their fats and vitamin D from fish. Cameroon, West Africa In Cameroon, Miller wanted to explain the country's low colon cancer rate. She concluded that the diet--which consists largely of fiber, fermented foods, wild greens and healthy fats, and rarely includes meat--is essential to cancer prevention. The reasons? Whole grains, vegetables and other fiber-rich foods have been shown to positively affect colon cancer risk. Fermented foods like yogurt and pickles provide beneficial bacteria for the gut. Wild greens and healthy fats found in fish, nuts and unrefined cooking oil may also be protective. Iceland Are omega-3 fats essential to preventing depression? That's what Miller concluded when she visited Iceland, a country known for its bleak winters but where depression rates are low. The Icelandic diet, which includes fish as a staple, is rich in omega-3 fats. Other sources of the healthy fats are pasture-raised lamb and wild game. To further support brain health, Icelanders also consume plenty of antioxidants in black tea, vegetables, wild berries and whole grains like barley and rye.Crete, Greece The Mediterranean is famed for its healthy cuisine, so it may come as no surprise that Grecians have fewer cases of heart disease. When Miller set out to learn why, she found that staples, including virgin olive oil, greens like arugula and Swiss chard, carbohydrates like chickpeas, lentils and whole-grain bread, and herbs like oregano, parsley and chives, are great for heart health. The traditional diet also minimizes meat consumption with no more than one red meat dish per week.Copper Canyon, MexicoIn this very remote region of Mexico, Miller sought out the Tarahumara Indians, who have impressively low blood sugar and cholesterol levels. After studying their traditional diet, Miller found that Tarahumara benefited from a diet that emphasizes slow-release foods, sending sugar into the bloodstream at a much slower rate than other foods. Their staples include whole corn, beans, squash, jicama and cumin. While the Tarahumara have struggled with poverty-related malnutrition, Miller says that the slow-releasing carbohydrates help prevent an overproduction of insulin and aid in maintaining blood sugar levels.
The Anti-Aging Meal Plan
If I want to live as long and as healthily as possible, what should my daily menu look like? Something like this, created by Bonnie Taub-Dix, R.D. It's a balanced diet packed with the best anti-aging foods: colorful fruits and vegetables, healthy fats, and whole foods. And because research has shown that reducing calories by 25 percent has impressive anti-aging benefits, it contains around 1,700 calories a day — about a quarter fewer calories than the National Academy of Sciences average requirements for an active 30-year-old woman. (If you're only as active as the average gal, then drop to around 1,500 calories by cutting the last snack.)
Use these first 3 days as your guide, then mix and match.
Day 1
Breakfast
*8 oz fat-free yogurt mixed with 1/2 c raspberries
*8 oz green tea
Lunch
*2 c mixed greens, 1/4 c tomatoes, 1/4 c carrots, 1/4 c red cabbage, 1/3 c chickpeas, 1/3 c red beans, 1/3 c edamame, 1 oz slivered almonds, tossed with 1 Tbsp olive oil and as much red-wine or balsamic vinegar as you'd like
*1 plum
*8 oz sparkling water mixed with 1/4 c pomegranate juice and a twist of lime
Snack
*A mini-sandwich: 1 slice whole-grain bread with 1 oz low-fat cheese and 1 tsp mustard
*3/4 c blueberries
Dinner
*3 oz grilled wild salmon
*1 c brussels sprouts and 1/2 c thinly sliced beets sautéed in 1 tsp extra-virgin olive oil
*1 small sweet potato, baked
*1 glass red wine
Snack
*1/2 c high-fiber cereal
*1 c fat-free milk
**1,710 cal
Day 2
Breakfast
*1 slice toasted whole-grain bread, spread with 2 Tbsp peanut butter (or other nut butter, like almond)
*3/4 c strawberriesLunch
*2 oz white turkey, 3 spinach leaves, 2 slices tomato, and 1 Tbsp mustard on 2 slices whole-grain *bread
*1 c red grapes
*8 oz green tea
Snack
*6 oz or 100-calorie pack low-fat popcorn, sprinkled with 2 Tbsp freshly grated Parmesan cheese
Dinner
*5 oz grilled albacore tuna
*1/2 c whole-wheat pasta tossed with 1/2 c broccoli and garlic to taste (about 1 clove) sautéed in 1 tsp olive oil
*1 c red-leaf lettuce and 1/4 c shredded fresh beets topped with 1 Tbsp chopped pecans and 1 Tbsp dried cranberries, tossed with 1 tsp olive oil
*1/2 pink grapefruit
*1 glass red wine
Snack
*3 graham crackers, topped with 2 Tbsp low-fat whipped cream cheese and 1/4 c sliced berries of your choice
**1,730 cal
Day 3
Breakfast
*3/4 c high-fiber cereal
*1 c fat-free milk
*1/2 banana
Lunch
*4-egg-white omelet with 5 spinach leaves, 1/2 c diced red peppers, and 1 slice low-fat cheese
*1 small whole-wheat pita
*3/4 c grape tomatoes mixed with 1/4 c diced avocado
*3/4 c blackberries
Snack
*1 Tbsp peanut butter on 2 whole-grain crackers
*8 oz raspberry iced tea
Dinner
*1 veggie burger on a whole-wheat bun
*1/3 c cooked brown rice
*1/3 c black beans
*1 c sautéed yellow and green squash
*1 c mesclun greens with 1/4c shredded carrots, topped with 1 Tbsp chopped walnuts and 1/2 c diced apple
*1 glass red wine
Snack
*1/2 c low-fat frozen yogurt with
*5 c fresh berries of your choice
**1,730 cal
Use these first 3 days as your guide, then mix and match.
Day 1
Breakfast
*8 oz fat-free yogurt mixed with 1/2 c raspberries
*8 oz green tea
Lunch
*2 c mixed greens, 1/4 c tomatoes, 1/4 c carrots, 1/4 c red cabbage, 1/3 c chickpeas, 1/3 c red beans, 1/3 c edamame, 1 oz slivered almonds, tossed with 1 Tbsp olive oil and as much red-wine or balsamic vinegar as you'd like
*1 plum
*8 oz sparkling water mixed with 1/4 c pomegranate juice and a twist of lime
Snack
*A mini-sandwich: 1 slice whole-grain bread with 1 oz low-fat cheese and 1 tsp mustard
*3/4 c blueberries
Dinner
*3 oz grilled wild salmon
*1 c brussels sprouts and 1/2 c thinly sliced beets sautéed in 1 tsp extra-virgin olive oil
*1 small sweet potato, baked
*1 glass red wine
Snack
*1/2 c high-fiber cereal
*1 c fat-free milk
**1,710 cal
Day 2
Breakfast
*1 slice toasted whole-grain bread, spread with 2 Tbsp peanut butter (or other nut butter, like almond)
*3/4 c strawberriesLunch
*2 oz white turkey, 3 spinach leaves, 2 slices tomato, and 1 Tbsp mustard on 2 slices whole-grain *bread
*1 c red grapes
*8 oz green tea
Snack
*6 oz or 100-calorie pack low-fat popcorn, sprinkled with 2 Tbsp freshly grated Parmesan cheese
Dinner
*5 oz grilled albacore tuna
*1/2 c whole-wheat pasta tossed with 1/2 c broccoli and garlic to taste (about 1 clove) sautéed in 1 tsp olive oil
*1 c red-leaf lettuce and 1/4 c shredded fresh beets topped with 1 Tbsp chopped pecans and 1 Tbsp dried cranberries, tossed with 1 tsp olive oil
*1/2 pink grapefruit
*1 glass red wine
Snack
*3 graham crackers, topped with 2 Tbsp low-fat whipped cream cheese and 1/4 c sliced berries of your choice
**1,730 cal
Day 3
Breakfast
*3/4 c high-fiber cereal
*1 c fat-free milk
*1/2 banana
Lunch
*4-egg-white omelet with 5 spinach leaves, 1/2 c diced red peppers, and 1 slice low-fat cheese
*1 small whole-wheat pita
*3/4 c grape tomatoes mixed with 1/4 c diced avocado
*3/4 c blackberries
Snack
*1 Tbsp peanut butter on 2 whole-grain crackers
*8 oz raspberry iced tea
Dinner
*1 veggie burger on a whole-wheat bun
*1/3 c cooked brown rice
*1/3 c black beans
*1 c sautéed yellow and green squash
*1 c mesclun greens with 1/4c shredded carrots, topped with 1 Tbsp chopped walnuts and 1/2 c diced apple
*1 glass red wine
Snack
*1/2 c low-fat frozen yogurt with
*5 c fresh berries of your choice
**1,730 cal
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