how to live a long and healthy life: 20 diet & lifestyle tips · how to live a long and healthy...

How to Live a Long and Healthy Life: 20 Diet & Lifestyle Tips

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Table of Contents:

Introduction................................................................................................................................... 4

Longevity Tips .............................................................................................................................. 4

Inflammation .................................................................................................................... 4

The 4 I’s to ageing ........................................................................................................... 5

i. Injury ............................................................................................................................. 5

ii. Infection ........................................................................................................................ 5

iii. Irritation ........................................................................................................................ 6

iv. Imbalance ..................................................................................................................... 6

Swapping out bad foods ................................................................................................... 6

i. Chocolate ...................................................................................................................... 7

ii. Ice Cream ..................................................................................................................... 7

iii. Bread ............................................................................................................................ 8

iv. Salt ............................................................................................................................... 8

Avoid Sugar ..................................................................................................................... 8

Avoid Processed Foods ................................................................................................... 9

Eat Nutritious Foods ......................................................................................................10

Eat Foods with Different Flavours ..................................................................................10

Consume A High Mineral Diet ........................................................................................10

i. Seaweed .....................................................................................................................11

ii. Magnesium .................................................................................................................11

iii. Zinc .............................................................................................................................11

Eat Iron Rich Foods .......................................................................................................12

Eat a Lot of Legumes .....................................................................................................12

Consume a High Plant Based Diet .................................................................................12

Prebiotic and Probiotic Foods .........................................................................................13


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Remove Refined Foods .................................................................................................14

Reduce Caffeine Consumption .....................................................................................14

Importance of Omega-3 .................................................................................................15

Reduce Stress in Life .....................................................................................................16

Benefits of Bone Broth Soup ..........................................................................................16

Goji Berries ....................................................................................................................17

Vitamin D .......................................................................................................................18

The 4 Pillars of Longevity ...............................................................................................19

i. Spiritual connection ....................................................................................................19

ii. Exercise/Movement ....................................................................................................19

iii. Have a purpose ..........................................................................................................19

iv. Eat to Thrive ...............................................................................................................19


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Introduction

People in certain areas of the world are living well over 100. Some areas average

120 years old. It is about health span rather than focusing on life span. This book will

aim to look at the causes that are the leading cause of ageing and how we can adopt

these healthy life habits to live to 100 years plus. We will look at the foods and habits

that the longest living people in the world are eating in places such as Sardinia Italy,

Loma Linda California, Costa Rica, Greece and Okinawa Japan.

In the previous hundred years, the life expectancy of the normal individual has increased

by around 50% because of progressions in science, modern medication, and the

importance and significance of good hygiene.

A great many people picture themselves ageing effortlessly and living a long, happy life

surrounded with great friends, family, and a lot of activities. While this is something that

many individuals long for, it is hard for many people to live and eat healthily.

Longevity Tips

Read the following twenty diet and lifestyle habits that you can adapt in your daily life so

you too can live over 100 years of age and still be healthy and happy.

Inflammation

Inflammation is the leading cause of ageing as well as to every single disease state.

Chronic inflammation in the body and gut that goes on and on will lead to ageing cells,

poor physical body functions, chronic diseases and decreased lifespan. Inflammation is

the cause of diseases such as; arthritis, bursitis, colitis, dermatitis.

Human ageing is characterised by chronic, low-grade inflammation, and this phenomenon

has been termed as “inflammageing”.


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Low level chronic inflammation, directly correlates with the increase in such illnesses as

metabolic syndrome, diabetes, cardiovascular disease, autoimmune diseases,

dementia, macular degeneration, chronic obstructive pulmonary disease (COPD), renal

disease, osteoporosis and cancers.

The 4 I’s to ageing

Inflammation is caused by “injury, infection, irritation, imbalance” (The 4 I’s) which

is linked to every single disease state. Ageing is a dynamic degenerative process

caused by inflammation. Various mechanisms have been researched that endeavor to

determine the part of constant aggravation in ageing which include: redox stretch,

mitochondrial damage, immunosenescence, endocrinol senescence, epigenetic

modifications, and age-related infections. There is no one single contributing factor to

ageing, rather it is a combination of various things.

Ageing is an continuous complex change in the body that results from ecological,

environmental, hereditary, dietary and epigenetic factors in various cell and tissues and

their cooperation throughout life. "Inflammageing" portrays the poor quality, perpetual,

systemic aggravation in ageing.

i. Injury

When we get injured and suddenly stop our exercising routines, hobbies and moving like

we used to, this leads to cellular decline in the body, where muscles get stiff with time

and less mobile, flexible and therefore contributing to ageing. Therefore, even after an

injury we should attempt to return to our regular exercise routines as soon as possible to

assist in recovery, mobility and flexibility.

ii. Infection

When we get a bad infection suddenly, this triggers an immune system response, which

if left untreated properly leads to long term inflammation. We need to take additional

supplements, such as Vitamin C, D, get lots of rest and drink plenty of water to reduce the

infection and return to optimal health as quickly as possible.

http://www.discoverymedicine.com/category/medical-specialties/endocrinology/diabetes/

http://www.discoverymedicine.com/category/medical-specialties/ophthalmology/macular-degeneration/

http://www.discoverymedicine.com/category/medical-specialties/pulmonology/chronic-obstructive-pulmonary-disease/

http://www.discoverymedicine.com/category/medical-specialties/orthopedics/osteoporosis/


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iii. Irritation

Irritation is caused by toxins in our external environment, as well as the irritations that

come from food allergies. Food allergies or food intolerances is something totally within

our control. We can swap out bad foods for better alternatives. If we are allergic or

sensitive to certain foods this can cause long term irritation in our gut microbiome and

caused inflammation. It’s so important that you feel that your food is delicious and that you

love what you eat and it is not causing any known side effects.

Other external environmental toxins we can minimise include; tobacco smoke, aerosols,

anti-corrosives, rubber products, herbicides and pesticides, preservatives, textiles and

fabrics, plastics, mercury and dust. Limit these exposures as much as possible.

iv. Imbalance

When we have an imbalance caused by nutritional deficiencies in our body this can also

lead to ageing. Imbalances in certain types of fats, essential minerals, for example; iron,

zinc, magnesium as well as vitamins such as vitamin B, C and D, can cause hormonal

and mood imbalances. Women with declining estrogen and progesterone hormones as

well as thyroid results in the body putting on weight within a few months and rapid ageing.

Therefore, take a blood test and ensure your levels are adequate, if they are sub-optimal

take the appropriate supplements or add them into your diet with the right foods.

Swapping out bad foods

Swapping out bad foods which cause inflammation and replacing good beneficial foods

will greatly improve your health, reduce weight, slow down the ageing process and give

you better mental clarity and focus. Eating too much inflammatory foods cause chronic

illnesses such as diabetes, high blood pressure, high cholesterol, Alzheimer’s and weight

gain.

Swap the following foods out of your diet and replace with these more beneficial ones.

Over time your body will thank you for it and you will feel healthier.


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i. Chocolate

Conventional milk chocolate is usually high in sugars, contains trans fats, hydrogenated

and is hard on your system which causes inflammation and weight gain. Opt for natural

original chocolate made from raw cacao, or extremely dark chocolate. This type of

chocolate is high in anti-oxidants, has been proven to be good for the brain, prevents

memory decline, and can help reduce heart disease by one third. Raw dark chocolate

contains over 70-80% cocoa butter, that’s the fat percentage that you want to be leaning

towards, because that has that wonderful monounsaturated fat.

Dark chocolate is also protective to your heart. You are 22% less likely to suffer a stroke

if you consume rich amounts of the right chocolate which is beneficial for you.

Raw cacao is very intense, not too sweet, due to about 400 polyphenols that are in it.

When we are talking about the health advantages of chocolate, this is the chocolate we

are alluding to.

When selecting chocolate, opt for the ones with the higher cacao percentage and lower

sugar content. The darker the chocolate, the higher the cacao content. Avoid all highly-

refined chocolate.

ii. Ice Cream

Reduce the intake of conventional ice-cream and switch to a coconut ice cream or make

your own sorbets. Normal ice-cream that you typically buy in shops are high in sugars and

unhealthy. In Chinese medicine ice cream is considered the “triple yin death” (it is cold,

mucus forming and high in sugar) therefore leading to inflammation. Switching to healthier

alternatives made from coconut cream or natural fruits actually helps preserve memory,

satisfies the cravings and better on the gut. Coconut ice cream is a powerful source of an

extraordinary kind of fat called medium-chain triglycerides (MCT), which once ingested,

instantly get changed into energy by the liver, making MCTs a reasonable consistent

source of energy, especially for physically active people. Since these fats are promptly

handled upon ingestion, there is a low chance of it getting stored as fat. It makes this

luscious treat perfect for those looking to lose weight and also great for athletes.


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MCTs have been found to raise ketone body levels also. It is fundamental to note that the

cerebrum has glucose as its primary wellspring of vitality. People with family history of

Alzheimer's Disease, in the interim, experience difficulty preparing glucose.

Coconut ice cream has quantifiable measures of lauric acid, as well, a known antibacterial

and antifungal properties. Additionally, this lavish treat's main ingredient which is

coconut milk renders heart-defensive advantages also. Coconut also helps to

diminishes the LDL cholesterol in the body.

iii. Bread

Explore alternatives to white conventional bread. Switch to healthier alternatives such as

sourdough, gluten free bread or make your own and add psyllium husks, flax seed, chia

seeds to your loaf, which are high in fatty fibrous substances that fill you up. Remove

wheat gluten, as this causes inflammation in the gut, causing leaky gut and food

sensitivities and intolerances.

Most breads are low in fat and high in sugars, sweet breads, like raisin toast, banana

bread, muffins and pastries should be avoided, as they contain wheat gluten, are high in

calories, sugars and fats and contain no nutritional benefits to the body.

iv. Salt

Salt can reduce cortisol, reduce your stress response, and recharge every cell in your

body. Do not be scared to have salt in your diet. Just opt for the right type. Table salt

(iodised salt) robs your body of minerals! It is the worse type of salt.

Use pink Himalayan sea salt which has over 65 different trace minerals, helps to recharge

the body, give you energy, makes the brain work and fuels the body. It is a great electrolyte

our bodies need. Therefore, do not deprive your body of salt, just use the right kind.

Avoid Sugar

Sugar is the single biggest cause of inflammation in the body. It is the biggest cause of

ageing at the cellular level. The World Health Organisation recommends only 6-8

teaspoons (26g) of sugar a day. The average adult consumes around 27 teaspoons a

day, that is almost 5 times the recommended daily intake recommended by WHO

Restricting your sugar intake is the key to living a long healthy life.


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Excess sugar leads to many diseases including diabetes, heart disease, depression and

anxiety and Alzheimer. It is the main cause of stress in our body.

Sugar is highly addictive, similar to heroin and 8 times more addictive than cocaine! It is

one of the most addictive and deadly narcotics out there yet it is readily available and

legal. This is because it causes large amounts of dopamine to be released in the brain.

That is why people become highly addicted to sugar. In obese people, they need to

consume even more sugar to get the same effect. Sugar is the MOST dangerous drug of

the modern times which is still easily accessible everywhere!

Avoid processed sugars and the hidden sugars in sauces, bread, salad dressings, canned

tuna, canned vegetables, biscuits, yoghurt, sugary drinks. There is also over 60 different

names for sugar! Read the labels carefully and avoid common names for sugar such as:

agave nectar, cane juice, cane sugar, dextrin, dextrose, fructose, fruit juice, glucose,

HFCS (High-Fructose Corn Syrup), malt syrup, maltodextrin, maltose, palm sugar,

saccharose, sucrose, syrup.

Avoid Processed Foods

Avoid highly refined processed foods. These are processed and packaged foods.

This is the main reason why people all over the world are getting sicker and fatter. Foods

that have been chemically processed and made solely from refined ingredients and

artificial substances, are what is generally known as “processed foods”.

Processed foods contain all sorts of additives and artificial ingredients, preservatives,

high sugar content, artificial colours and flavours, chemicals and artificial flavouring and

are highly inflammatory to our bodies. It usually contains no essential nutrients, but a large

amount of energy. The food processing of these refined foods removes the goodness of

the vitamins and fibers which is found in raw foods. Processed foods also contain dozens

of additional chemicals that aren’t even listed on the label.

Processed foods are so incredibly rewarding to our brains that they affect our thoughts

and behavior, making us eat more and more until eventually we become sick.


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Refined foods also contain processed and highly refined oils, trans fats and sugar. Daily

intake of processed foods causes accelerated ageing and causes stress on the liver and

kidneys as they contain phosphates and synthesized ingredients.

Like our grandparent’s time, if it doesn’t grow in nature don’t eat it!

Eat Nutritious Foods

We are starving our bodies of proper nutrition. We are eating food like products not real

nutritional foods. The average Western adult diets consist of eating lots of carbs, salt,

sugar and bad fats. Eating clean nutritious food is the best for our bodies.

We should aim for around a 70% plant based diet with added protein, fruits, nuts and some

good healthy fats. Nutritious foods are better absorbed by our bodies and can satisfy our

hunger. It keeps us fuller for longer.

Eat Foods with Different Flavours

Our bodies need different flavours to stay healthy and free of disease. In Chinese

Medicine, there is a large focus on the five different flavours which assist the five main

body organs to keep the body balanced with good energy.

These flavours are salty, bitter, sweet, pungent/spicy and sour. Each flavour has a

distinctive mechanism in the body. Therefore, we need a variety of all these flavours in

our daily diet not just one or two flavours.

Sour flavours like lemon and vinegar can regulate the pH in the body from acidic to

alkaline, it also helps to trigger your bile flow for better digestion. Sour also helps to

balance out too much sweetness in the body.

Bitter flavours like bitter melon, rocket and dark greens contain phytonutrients that

support the liver, helps to drain excess heat from the body, help manages cholesterol,

balances hormones, detoxifies the blood and metabolises fats.

Consume A High Mineral Diet


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There are certain types of exceptional longevity foods. One of these is a high mineral diet,

especially from the sea. These include:

i. Seaweed

Many centenarians such as those from Okinawa Japan have an extremely high mineral diet

consisting of seaweed as a big part of their daily diet. Seaweed which consists of sea salt

is extremely high in minerals. It also contains iodine which is an essential source of a

nutrient only found in seaweed. Having healthy levels of iodine is especially important to

maintaining a healthy thyroid, an organ extremely important in regulating your hormones

and your immune system. A low functioning thyroid results in symptoms such as fatigue,

muscle weakness, high cholesterol and many autoimmune diseases.

Sea salt also contains over 65 essential minerals which is beneficial to our body.

Increasing our seaweed (salt and iodine) in our diet can really help to extend our life span.

ii. Magnesium

Over 90% of the population are magnesium deficient. Magnesium helps to run over 100

functions in our body. These enzymes are important to our mind to relax and reduce

stress. Magnesium also helps maintain normal muscle and nerve function, keeps heart

rhythm steady, supports a healthy immune system, reduce stress and keeps bones strong.

Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and

is known to be involved in energy metabolism and protein synthesis.

Ensure you take a magnesium supplement to maintain efficient bodily functioning.

iii. Zinc

Zinc is needed in small amounts every day to maintain health and perform important

functions each day. It benefits the body in many ways such as helping with hormone

production, growth and repair; improves immunity and facilitates digestion. It also acts as

an anti-inflammatory agent; therefore, zinc may have significant therapeutic benefits for

several common, chronic diseases like fighting cancer or reversing heart disease.

It acts like an antioxidant within the body, by fighting free-radical damage and slowing

down the ageing process.


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Zinc also has a big impact on hormone balance, even a small zinc deficiency can result in

an increased risk for infertility or diabetes. Zinc is found in seafood, most multivitamin and

mineral supplements. We need around 25mg of zinc daily. If you are vegetarian it is found

in nuts and seeds.

Eat Iron Rich Foods

Iron is one of the most common nutritional deficiencies. Almost 1 in 3 women globally are

anemic. Iron is vital to producing haemoglobin, a protein in our red blood cells whose main

function it to carry oxygen in our blood to the different muscles and organs in our body.

Without sufficient amounts of iron, it leads to anemia and everything suffers. Common

symptoms include: general fatigue, weakness, pale skin, shortness of breath, dizziness,

irregular heartbeat, brittle nails and headaches.

Iron is found in dark green leafy vegetables, legumes, red meat protein, sardines, chicken

liver, oysters, lentils, beans and blackstrap molasses.

Eat a Lot of Legumes

Some of the longest living humans eat a high legume diet. For example, the black

beans of Costa Rica and the Azuki beans of Japan. They are high in iron and magnesium.

Nearly all legumes provide protein, fiber, carbohydrates, B vitamins, iron, zinc,

magnesium and potassium, but mature legumes (black beans, kidney beans, lentils and

split peas) tend to be particularly rich sources. They are also extremely satisfying by

making you feel fuller for longer. Eating legumes several times a week can promote bowel

regularity and helps keep blood sugar levels in check.

Consume a High Plant Based Diet

The longest living humans have 60% or more of their diets consist of mainly plant based.

Having a high plant based diet is extremely alkaline to the body and consists of essential

minerals to keep the body healthy and happy such as those people living in Sardinia and


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Greece. A plant based consists of lots of plant food; vegetables, green leafy, legumes and

wholegrains.

Having an acidic diet which is high in animal protein, sugar and carbohydrates can wear

the body down and cause inflammation, increasing chances of chronic disease and pain.

Therefore, by switching to a mainly plant based diet has many health benefits and has

been shown to reverse many types of chronic illness and inflammation such as diabetes,

high blood pressure, chronic stress, cancer and assist in weight loss. It is also extremely

beneficial to the clearing up dull rough skin, treat acne and blemishes, and give you a

more a youthful appearance.

Not only is a plant based diet good for your health but it’s great for the environment,

saves you money and you are not supporting animal cruelty.

Prebiotic and Probiotic Foods

Prebiotics are what feeds the good bacteria in our gut lining. For example, artichokes,

asparagus, garlic, onions, root vegies like burdock root. Benefits of prebiotics is better gut

health, improved digestion, better immune function and cancer protection, lowers

inflammation, reduces heart disease, regulates hormones and improves our mood.

The significance of probiotics has for quite some time been known. These live

microorganisms have demonstrated helpful for fighting issues inside the gut.

Virtually all the long living people focus their diets on probiotic foods. These probiotic foods

re-establish, constantly, the good bacteria that make you happy. 95% of serotonin (also

known as the happy hormone) is made in the gut and this leads to our mental health

being happy and healthy as well as reduces stress in our body and assists in better sleep

at night.

Probiotics help to establish good bacteria in our immune system. Since over 70% of our

immune system is in our gut, it vital that we have good bacteria to keep us healthy and

free from illness. Probiotics can be found in yoghurt, kefir, pickles, sauerkraut and kimchi.


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If you have taken a course of anti-biotics, it can take up to 2 years for the microbiome in

the gut to recover from the damaged gut flora. After anti-biotics people generally feel tired

and often very sad because all the good bacteria has been damaged and they cannot

thrive and recover.

While probiotics are essential for gut health and overall well-being, prebiotics help to “feed”

probiotics. By pairing them together, you can achieve better health results.

Remove Refined Foods

Removing inflammatory and toxic foods will be healthier for the body. Removing highly

processed foods such as white flour, white bread, white rice, white sugar, gluten as well

as coffee and excess alcohol is better for the body as these foods all rob your body of

essential nutrients.

The difference between refined white foods and their healthier counterparts is processing

and fiber. Most white carbs start with flour that has been ground and refined by stripping

off the outer layer, where the fiber is located. Vitamins and minerals are frequently added

back to enrich the refined product.

In addition to being easy to over eat, refined carbs are less satisfying than raw food. The

body absorbs processed grains and simple sugars too quickly. This in turn spikes our

blood sugar levels which triggers a release of insulin, and usually within an hour or two of

eating we get hungry again causing us to eat more foods causing a negative health effect.

Therefore, look to good carbohydrates that are not less refined, raw foods and good fats

instead of processed white refined carbs.

Reduce Caffeine Consumption

More than 4 cups of coffee can be linked to early death. In a recent study this leads to a

21% increase in all-cause mortality. Some negative effects of excess caffeine include

increased blood pressure, especially in those already suffering hypertension.


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It can also increase the risk of heart attacks in young adults. Other side effects are:

incontinence, insomnia, indigestion, headaches, infertility and even miscarriages in

women.

Excess caffeine can also lead to increased anxiety and depression in many people. This

is because caffeine is a diuretic and with each cup of coffee we lose around 2-3 cups of

water. Therefore, people consuming too much coffee are generally dehydrated, and this

is important as our bodies are 70% water. Therefore, limit your caffeine to one cup a day

or switch to tea instead for better health benefits.

Importance of Omega-3

Omega 3 or essential fatty acids is one of the most important nutrients for the body. It is

able to help reduce inflammation, great for brain health. EPA (eicosapentanoic acid) and

DHA (docosahexaenoic acid) are good fats found in oily fish and seafood.

Omega 3 have been linked to healthy ageing throughout life. Omega-3 fatty acids EPA

and DHA have been shown to benefit the body in many areas such as: healthy foetal

development, cardiovascular function, Alzheimer’s disease, normalises and regulates

cholesterol triglyceride levels.

Our bodies do not produce these fatty acids so our only source is from fish. However,

these days a lot of fish is farmed with high mercury and minimal EPA present.

Therefore, taking a good fish oil is essential.

EPA works to reduce inflammation in our joints, gut and brain and even reducing

depression. Taking the right amounts of EPA will allow your joints to move better and

even reduce the need for anti-inflammatory drugs (NSAIDs) by 30% in 3 months, reduce

brain fog and improve memory.

Our brain is also made up of 75% fat, DHA is one of the most prevalent fatty acids in the

brain. This explains why our brains do better when we have adequate supply.


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This would be the number one supplement for longevity. If you look at those people

living over 100, who mainly live near coastal waters, their diets consist of mainly fresh

fish.

Reduce Stress in Life

Stress is the number one cause of illness. All illnesses come from chronic long term stress in

the body. Our bodies are not meant to handle chronic stress. Most of us are in a constant

stressed state “flight or fight response”. When our bodies are in this stressed state

(sympathetic nervous system) our immune system shuts down. Our bodies are basically in

stress from the moment we are born to the moment we die. Therefore, we need to change our

mind set around this stress and how to better handle it.

For many people when they become stressed they turn to sugar or alcohol as a means to

handle the stress, however this makes the body more inflamed and stress and it becomes

a vicious cycle. Find out what the stressor in your life is and try to change your attitude or

approach to that stress. It is not the stressors that kill you, it is your response to that

stressor that impacts your health.

That is why it’s so important to balance out our neurochemistry by reducing inflammatory

foods, changing our mind set and doing more meditation or breathing exercises. When we

do this, we have a healthier response to stress.

Benefits of Bone Broth Soup

By the time we turn 40, we all stop making collagen. Therefore, we need to find get it from

food sources. Animal protein is the only food on the planet that has collagen. And one way

to get that collagen into a bioavailable form where it can be delivered into the body is to

simmer the bones and the collagenous joints to get that collagen into a denatured form

called gelatin, which we can then take into our bodies.


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Bone broth soup has many great health benefits. It also contains pure calcium,

magnesium, zinc, and other great nutrients that the body needs in liquid form. It is anti-

ageing and helps to build collagen, while also being rich in minerals (add some apple

cider vinegar to bring out all the good minerals). It is also great for your intestines and

hair.

Collagen and bone broth along with other minerals like can heal and seal the gut (70-80%

of our immune system is in the gut) if you have leaky gut. Disease begins in the gut.

Bone broth can also reduce inflammation and improve brain health.

If you are vegetarian, one of the things that you can do if you want to work with the collagen

that you already have in your body and boost it is, you can use collagen-boosting plants

like green beans, swiss chard, leeks, spinach, red peppers, carrots, beets and seaweed.

You can use things like that, and those vegetables actually help to boost the collagen that

you have in your body.

Try and have at least 2-3 servings of bone broth soup each week for optimal benefits.

Goji Berries

Goji berries have been used in Traditional Chinese medicine for over 2,000 years. Some

legends report that goji berries were eaten by monks in the Himalayan Mountains

thousands of years ago and steeped in hot water to help aid meditation and obtain

greater health, vitality, longevity, energy and stamina.

These berries are low in calories, fat-free, a good source of fibre and a high anti-oxidant

food. Goji berry benefits include the ability to help you fight disease, manage your weight

and aid in better digestion. Usually eaten raw, dried, or in liquid or powder form, goji berries

also contain a wide range of phytonutrients, vitamins and trace minerals, giving them the

name “superfood berries” by many health experts. Goji berries are the only food in the

world with lithium, which is great for mood balance and the brain and good for anemia.

In a study published by the Journal of Alternative and Complementary Medicine, goji berry

benefits include: increased energy levels, improved athletic performance, better quality of


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sleep, ease of awakening, improved ability to focus on mental tasks, and it also

significantly reduces fatigue and stress.

Vitamin D

Vitamin D or the “sunshine vitamin” is vital for the body. It is produced in the body with

mild sun exposure or consumed in food or supplements. Adequate vitamin D intake is

important for the regulation of calcium and phosphorus absorption, maintenance of

healthy bones and teeth, and is suggested to supply a protective effect against multiple

diseases and conditions such as diabetes, cancer and even multiple sclerosis.

Vitamin D also helps to maintain the health of bones and teeth, support the health of the

immune system, brain and nervous system, regulate insulin levels and assist diabetes

management, support lung function, cardiovascular health, influence the expression of

genes involved in cancer development.

It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per

week allows the body the ability to produce sufficient vitamin D, but vitamin D has a half-

life of only two weeks, meaning that stores can run low, especially in winter. Recent

studies have suggested that up to 50% of adults and children worldwide are vitamin D

deficient.

Research has shown that vitamin D plays an important role in regulating mood and

reducing depression. Scientists found that people with depression who received vitamin

D supplements noticed an improvement in their symptoms. Vitamin D can also help those

trying to lose weight or prevent heart disease.

Symptoms of vitamin D deficiency in adults include: general tiredness, aches and pains,

a general sense of not feeling well, severe bone or muscle pain or weakness that may

cause difficulty climbing stairs or getting up from the floor, stress fractures, especially in

the legs, pelvis, and hips, depression and stress.


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Foods that contain vitamin D include: salmon, sardines, egg yolks, shrimp, milk (fortified),

cereal (fortified), yogurt (fortified), orange juice (fortified).

The 4 Pillars of Longevity

There are 4 common habits in all the centenarians. Follow these habits to live a long

healthy life:

i. Spiritual connection

Connect to a higher power, belong to a community group or church group. By having a

spiritual connection to a high power, it keeps you real. These people also have a wonderful

family connection. Have at least 3-5 important people in your life. It keeps you real and

makes you feel connected and loved.

ii. Exercise/Movement

Sitting is the new smoking. When we sit for 3 hours straight, it is like our bodies have

smoked half a pack of cigarettes with the toxic build up in our bodies. By sitting, we

shorten our life by 6 years when we sit all day. We need to get moving every hour, for

at least 7 minutes.

Try to walk at least 10,000 steps a day to keep the body fit, mobile and pain free.

Moving gets our heart working more efficiently and reduces weight gain.

iii. Have a purpose

By giving back to the community, charity or looking after your grandkids you stay young.

People who have a sense of higher purpose have a purpose to keep living. These

centenarians all have a purpose. Also by never retiring from work you also have a purpose.

iv. Eat to Thrive

Eat your natural diet, follow the seasons, and eat seasonal fresh organic produce as much

as possible.


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For example, most centenarians ate mushrooms, berries, olives and fish. They ate fresh

available produce, and used food as medicine. Eat for your health, remember that food is

medicine and give your body the freshest healthiest food you can buy and cook.

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