How to live to be a hundred years old without insanity. How to cope with laziness and fatigue? Advice from people who have lived to be a hundred years old

100 tips from centenarians

Motivation for everyone who wants to live a long and happy life. What is the secret of longevity and a good life? Each centenarian has his own special habits, which are the answer to this question: from a glass of whiskey to a nap. Here is a unique look at the lives of people from all over the world who have lived long lives and have something to say. Many of them promote a simple approach to life and demonstrate a cheerful disposition.

Ruth, at the age of 92, began doing Pilates weekly. Has an excellent sense of taste.

  • Don't look at the calendar. Let every day be a holiday!
  • Buy only quality items, they will never go out of style.
  • I go outside every day. At least just to take a walk around the house. The secret of youth is movement.

A 100-year-old doctor who is still practicing. He shares a couple of tips from alternative medicine.

  • I think that physical exercise is completely unnecessary. Their importance is overrated.
  • Forget about taking vitamins. And it is not at all necessary to visit doctors often.
  • Fall in love, get married! Sex is also very useful.
  • Advice from a centenarian about love, forgiveness and passion.
  • Even if you feel hatred, keep it inside. Do not, under any circumstances, hurt others.
  • Keep believing in love.
  • Nobody can control you.
  • Feel free to cry.
  • Travel while you are young. Forget about money, experience is much more important than any money.
  • Don't compare. Otherwise you will never be happy. The grass is always greener on the other side.
  • If you feel uncomfortable dating someone, then you shouldn't be in a relationship with that person.
  • Do something nice for yourself every day.
  • Don't skimp.
  • Farewell.
  • Find your passion and live it.
  • In most cases, problems will resolve themselves.
  • Everything is in your hands, make the right choice - only parents are not chosen.
  • Get a pet. Sometimes you feel terribly lonely, and pets remind us that we are all living beings.
  • I will not advise you to profess or not to profess this or that religion. Just find what you believe in and live by it.
  • Learn to adapt.
  • Take your time to mourn your losses.
  • For centenarian Adrine Lee, the secret to longevity lies in four simple tips.
  • Keep moving forward and never give up.
  • Walk more.
  • I drink tap water.
  • You shouldn't die, even if you really want to.

Lucille Lewis ponders living to be 100.

  • Life is joy. It all depends on the person. Be satisfied. You don't have to be "happy" all the time, just be content.
  • Love people. Find something in a person that makes him worth loving. In the end, we are all human.
  • And for others, the answer is in education:
  • Get a good education. This is something that no one can take away from you.
  • Think positively.
  • Do exercises every morning. I have an exercise machine, something between a rowing machine and a bicycle. I do 100-200 exercises every morning, I don't leave the bedroom without it.
  • Some centenarians are more active than twenty-year-old couch potatoes. One of these long-lived people, an avid skier, shares her wisdom with the next generations:
  • Be active. I do everything my own way, like skiing, even though I’m a hundred years old. Few people do this, although they have the strength to do it. I try to eat right, do exercise, get more fresh air and sun.
  • Think positively and everything will be fine. When you think negatively, you poison your body. Just smile, they say laughter is the best medicine.

Tips from the inhabitants of Sardinia, an Italian island known for its large number of centenarians. They share tips about health and medicine.

  • For many years I did not take any medications. I don't think they are that helpful and many doctors use you as guinea pigs.
  • Don't die too early.

The advice of long-lived people has something in common - a passion for movement.

  • Keep moving forward no matter what.
  • You can pay attention to local problems. But there are so many interesting things in the world!
  • Let there always be a lot of people in your home. Different people: young, old, white, black, from all over the world. People have always encouraged me.
  • Move forward.
  • Many centenarians believe in the power of exercise.
  • I have lived to this age largely because I love to walk and not slump in a car seat.
  • I tried everything I learned about: I did ballet and tai chi, yoga. I walked six kilometers a day. So I stayed flexible and also wrote a book.

And others - into life in the style of rock and roll.

  • I spent my health on whiskey and cigarettes. 15 cigarettes a day and a sip of whiskey is the secret to my longevity, my doctor said I wouldn’t last long without it. I'm still alive and can raise my elbows - which is great!
  • We all remember that as children we had so much fun that we often forgot to eat and sleep. I believe adults should do the same. Don't exhaust yourself with strict rules about lunch and sleep.
  • For breakfast I drink coffee, a glass of milk and orange juice with a tablespoon of olive oil. Olive oil is good for arteries and skin. Lunch is milk and cookies, or nothing if I'm very busy. I never feel hungry because I focus on my work. For dinner, vegetables, some fish with rice and twice a week - 100 grams of lean meat.
  • You shouldn't retire, but if you really want to, not before age 65.
  • If your doctor recommends some tests or surgery, ask if he would like his wife or child to undergo this procedure. Contrary to popular belief, doctors cannot cure everyone. So why add to the pain with unnecessary surgeries? I believe that animals and music therapy can do more than doctors realize.
  • If you want to stay healthy, use the stairs and carry your own things. I take two steps at a time to keep my muscles toned.
  • I am inspired by Robert Browning's poem "Abbé Vogler". My father read it to me. The poet urged us to create great art, not pathetic scribbles. The poem says that we should try to draw a circle so huge that it is impossible to close it while we are alive. All we see is an arc, the goal is beyond our vision, but it is there.
  • Pain is a mysterious thing. And the best way to forget her is to have fun.
  • Don't worry too much about accumulating material things. Remember: when the time comes, you will not be able to take anything with you to the other side.
  • Science by itself does not help or cure people.
  • Find your role model and try to achieve more.
  • Living a long time is wonderful. The first six years are easy to work for the benefit of the family and to achieve your goals. And then you have to make efforts to be useful to society. I've been a volunteer since I was 65, and I'm still able to work 18 hours, seven days a week, and enjoy every minute of it.

Some long-lived people pay more attention to relationships.

  • I have some advice for the ladies. Don't marry a man who is older than you. Marry those who are younger!
  • What else? Just live!
  • I try not to worry, but just live.
  • I try to trust and believe in myself to deal with problems as they arise.
  • Sometimes old people advise to lead a simple life.
  • I don't eat much. But I try to eat more fruits and vegetables. Less meat and at least twice a week - salmon or sardines.
  • I had a mortgage for less than seven years. I paid everything off at once, and I still live by this principle. That's the whole secret of longevity.
  • Do what you enjoy.
  • Or is longevity a matter of luck?
  • You must have good genetics.
  • You must be lucky...for a hundred years.
  • Try not to eat healthy foods. I eat whatever I want! The secret to longevity is ice cream.
  • Leave while you're still on the horse.
  • It is extremely important to take care of the mind. I'm taking two courses...and have studied everything from anti-Semitism to current events.

A modern fountain of youth? This is humor.

  • Humor is a vital force, a good way to endure the hardships of life.
  • When you laugh at yourself, you prevent others from laughing at you.
  • I think people should be inquisitive. They should be interested in the world that lies beyond their troubles and suffering. They should be excited about new things, meeting new people or seeing a new play - and simply adore life.
  • It doesn't matter what you do - you can collect album covers of your favorite band. But if you do it with all your passion, then you are alive.
  • Age is not a disease.
  • Try not to get injured.
  • The grandson of a 101-year-old grandmother created a post on a well-known resource in which she invited users to ask her any questions. Here's what came out of it:
  • Be honest. I rarely lied. If you are honest with people, it will come back to you and people will be honest with you. Lying is too hard work, you don't need to overwork yourself.
  • Open your soul and the world will seem less strange.
  • Listen to other people. And you will learn something new. Sit back, because you'll learn a lot more by listening to others rather than telling them how much you know.
  • Love what you do. If you find a job you love, you will never have to work a day in your life.
  • Try to find time to take a nap every day.
  • You have only one family, so stick to it. Whatever the problems - financial or psychological, it’s all the same - hold on to your family. Some days will seem worse than others, but that’s how it should be: the night is darkest before the dawn.
  • I try to notice the little things that make our lives more beautiful. At such moments, time slows down.

Other centenarians say the following:

  • Do something interesting every day, otherwise you're done.
  • Learning new things will make you happy and keep you sane.
  • Sleep well, try not to worry and enjoy pleasant dreams.
  • I have a lot of activities. I play Bingo, do crafts and meditation, go to senior fitness and do yoga. Besides, I don’t miss discount times; I go to stores three times a week.
  • Be nice. I have lived such a long life because I am surrounded by people who love me.
  • I drink whiskey every day and feel great!
  • Be perfect.

Mary Cooper, who is 101 years old, invited the journalist to take a ride around the city in her car during an interview.

  • She says:
  • I never drank, smoked or did drugs. And I didn't let anything get me down - especially traffic.
  • I don't like stress. I can't stand swearing. If someone starts to get excited, I immediately leave. I like to be around positive people, they cheer me up.
  • Don't interfere in other people's affairs and don't eat junk food.
  • Laughter helps keep you healthy. If you see the funny in everything, you will live longer. Show sadness nothing, don’t become despondent. When you laugh, you can't be angry or sad or jealous.
  • Look within yourself and find your tools. Everyone has them, and they help us live. I have the power of words and imagination. A printer, a computer and a camera help me fight injustice. If I am given the opportunity to help a person in trouble, I take this opportunity.
  • May you have a good appetite, many friends and little free time.
  • You need a good wife, a double whiskey at night and a calm disposition.
  • Never shirk responsibility. If you are not responsible for anything, find something that will make you turn inside out. This will help you maintain your ability to think, interest in life, and stay alive longer. I remain vigilant because I am working. Virtue does not need reward.
  • It is very important to maintain an inquisitive mind.
  • Be an attentive, active and cultured person. Don't dance to someone else's tune.
  • Don't smoke, don't drink and don't give up.
  • Live one day at a time and catch the wave.
  • You can wish for happiness, but I created all the best things in difficult times. I also eat prunes every day.
  • Do what you have to do. Don't think, just do it.
  • Calm down and enjoy life, whatever happens, will happen. And if you have a slight cold, drink Baileys before bed - everything will be fine the next morning.

Why does our body begin to “give up” much earlier? What needs to be done to “push back” the onset of old age? Our conversation with Doctor of Medical Sciences, corresponding member of the Russian Academy of Sciences, chief gerontologist of St. Petersburg, vice-president of the European Association of Gerontology and Geriatrics Vladimir Khavinson was about this.

By the way, he is now 70 years old. Looks at least ten years younger. Energetic, full of ideas, manages to actively engage in science and manage the St. Petersburg Institute of Bioregulation and Gerontology, which he himself once created.

Code of life...

Lyudmila Bezrukova, AiF: Vladimir Khatskelevich, is the assumption true about some hereditary predisposition to longevity, thanks to which some people live to a ripe old age?

Vladimir Khavinson: 25 percent of life expectancy depends on the hereditary genetic program, which affects all organs as a whole, comprehensively. When a person’s genes are, let’s say, powerful, then the body ages evenly and, importantly, by the age of 90-95, not earlier. Until then, the person remains quite active. But if all people have the same set of genes, then their quality is different. To know your “old age code”, you need to make a genetic passport. It is important to identify your weak points and behave accordingly, using the drugs necessary to protect these points. For example, if a predisposition to a stroke has been identified, you do not need to sit in the steam room for a long time, but, running out of it, jump into an ice hole. It's fraught! Such passports are made at the request of a person.

— Why not make them mandatory, like, say, medical examinations once were?

“It is impossible to force a person to be healthy. How impossible it is to force someone into happiness. Moreover, today all this costs a lot of money. But I think that in 10-15 years, a genetic passport (it is done once and for life) will be as commonplace as a blood test is now.

— What else does aging depend on? Maybe on a person’s nationality, gender, profession, place of residence?

— Nationality and gender definitely don’t matter. The leading indicator is lifestyle. And in this sense, the profession to which a person devotes himself is, of course, important, because it largely sets the algorithm for everyone’s behavior. Physical activity, regular medical examination, and absence of stress are important. A healthy diet and dietary restrictions are extremely important. Minimum calorie content. Among the centenarians there are no overweight (let alone obese) people.

...And the stress factor

— You said no stress? But the Danish scientist Suresh Rattan claims that, on the contrary, they strengthen the body!

— Yes, he believes that the influence of harmful factors in small doses (such as, say, radiation or a quarrel with loved ones) strengthens the human body, stimulating its recovery mechanism, thereby increasing life expectancy. However, he did not conduct experiments on humans. Rattan is a theoretical scientist. I am not one of the fans of this theory. Of course, stress, unfortunately, is inevitable. Strong ones lead to diseases, often chronic. Small? These include, for example, physical education, which must be dosed and regular, only then can we talk about their benefits. According to Rattan, healthy aging is achieved through the body's ability to heal itself through short-term and repeated mild stress. I believe that all stress, without exception, requires an increase in the vital resource of the body, which mercilessly wears it out. Aging is an age-related change in genes. It is based on a gradual decrease in protein synthesis at all levels and in all tissues. Since all functions in our body are related to protein, its deficiency leads to problems. No protein - no functions.

“Turn on” the cell!

— And no “antidote” like the “Makropoulos remedy” promised to us by the Czech playwright Karel Capek? Is it impossible to prevent a person from aging?

— Take and abolish the fundamental law of nature, the evolutionary biological process? Alas! But you can slow down decline by increasing your working capacity, for example, up to 80 years. How? With the help of a proper lifestyle, proper nutrition, good ecology. And peptides. These are, simply put, small proteins that contain from 2 to 10 amino acids. In the body, they force an aging cell to work the same way it works in a young healthy body. As a result, the biological and functional activity of organs and tissues is restored, protein synthesis is normalized.

I made this discovery at one time together with my friend from my student years, now, unfortunately, deceased Professor Vyacheslav Morozov. We worked with short peptides, which are based on two or three, maximum four amino acids. Unlike protein, they are almost the same in mice, rats, monkeys, and humans. What is especially important is that antibodies are not formed against peptides. That is, drugs created on their basis are free of side effects, even theoretically.

We were convinced of this during an experiment that lasted for several years at our institute. Peptide preparations were tested on 17 species of organisms, including plants (wheat, tobacco). It turned out, firstly, that the mechanism for regulating gene activity is uniform. Secondly, peptides allow us to increase the body’s resource inherent in us by about 30-40%. Thirdly, for those who live to be 100 years old, the body “uses up” the resource completely. While in most people, not all cells are fully involved in their work. That is why death comes earlier. And it is the peptides that help “turn on” them and are inducers of stem cell differentiation.

Probation

— You can find out the results of your other experiment, the Kyiv one, they talked a lot about it at one time...

— At the Kiev Institute of Gerontology of the Academy of Medical Sciences of Ukraine, our peptide bioregulators have been used for 15 years. They were given to people over 65 years of age. Throughout the experiment, they were regularly taken to measure their body functions. It has been proven that the rate of aging in the group of patients who took the drug from the pineal gland (responsible for the functioning of the endocrine glands) decreased by 44% compared to the control group. Another example. For 6 years, our drug to restore prostate function was tested in 25 clinics in the Russian Federation. During the tests, it turned out, among other things, that its use at the age of “50” slows down aging, increasing the average life expectancy by about 25-30%. By the way, our drugs are available in pharmacies. They are freely available.

— What causes aging to slow down when using peptide drugs?

— The cell divides approximately 50 times. By introducing one of our bioregulators, we increase the number of divisions to 60-65, and at the same time the body’s capabilities increase. In various experiments, we always received the same figure for the improvement of functions: plus 40-42%. Hence the conclusion: the lifespan of the human body is approximately 120 years. By the way, in the Old Testament it is written that God gave man a life of 110-120 years. And the word itself - Person/Age - speaks of the time allotted by nature.

Why did mammoths become extinct?

— You said that aging depends on the genetics of a particular person, his lifestyle...

— There are 5 known components of aging. These are genetics, ecology, lifestyle, work, stress. In Russia, we have to admit with regret, premature aging predominates. The average life age for men is 67-70 years, for women - 76-77. While in developed Western countries it exceeds 80 for both men and women.

— Which of the factors you listed is most “to blame” for aging?

- If only there was one! In general, humanity as a species has now entered the stage of aging. This is common to absolutely all species on Earth. Here are mammoths, for example. Once upon a time they disappeared from our planet, not because some cataclysm occurred, but simply grew old, stopped reproducing themselves and gradually died out. And we are following the trajectory of mammoths. However, the process is long, several millennia. In the meantime, our task as gerontologists is to help people of the older age group learn to live fully, in good mind and health.

Optimizing IGF-1 is the most powerful way to prolong human life known to science today. But what other powerful ways are there to extend life? Will AT1 and AC5 inhibition enhance the life-extending effect if IGF-1 is already optimized in humans? Why did the neighbor who led a healthy lifestyle live less than the neighbor who smoked and ate whatever he wanted? Life extension strategy or how to live to 110 years.

Optimizing IGF-1 is the most powerful way to prolong human life known to science today.

In the graph on the left, we see a significant extension of life in long-lived mice, for which it is already, in principle, extremely difficult to extend their life even a little. This effect would be achieved by reducing the calorie intake of mice, and ultimately decrease in their blood plasma IGF-1(insulin-like growth factor 1) . Stronger than decline IGF-1 Nothing prolongs the life of these mice to the optimal level. And in general there is little that prolongs it. What can prolong their life besides reduction? IGF-1 to the optimal, we will look in the next chapter.

  • www.ncbi.nlm.nih.gov/pubmed/7501958
  • http://tpx.sagepub.com/content/23/4/458.long

What can reduce IGF-1 in people to the optimal?

    • A little IGF-1 may reduce medications - e.g.
    • Genetic interventions that edit the gene encoding growth hormone receptors. An example of such natural interventions are people with Laron syndrome.

The following video shows people with Laron syndrome. These are people with a special type of dwarfism. They never died from cancer and never developed diabetes during the entire 22-year follow-up period.

  • www.ncbi.nlm.nih.gov/pubmed/21325617
  • Also IGF-1 can be reduced by increasing the level FGF 21 (fibroblast growth factor) .

High level FGF21 blocks growth hormone receptors, and as a result, the synthesis of IGF-1 is greatly reduced. In mice, genetic enhancement FGF21 extended life just as much as reducing caloric intake. This effect can be seen in the graph on the left. Moreover, if in mice FGF21 increases already on the 6th hour of fasting, then in people on the 9th day of fasting. And so for people, fasting is not a practical way to increase FGF21. People need genetic interventions, or its artificial introduction into the body.

  • www.ncbi.nlm.nih.gov/pmc/articles/PMC4665770

In the next chapter, I propose to consider alternative ways to powerfully prolong life in mice that do not involve IGF-1 and can theoretically enhance the effect of optimization IGF-1 .

AT1 and AC5 inhibition are inferior to IGF-1 optimization, but may be superior to all other methods of prolonging life. Or what other powerful ways to extend life exist.

Another powerful way to extend the life of mice is genetic blockade, which reduces the number of Angiotensin II AT1a receptors . The graph on the left shows that this method can extend the life of wild mice by 26%. Do not confuse life extension for short-lived mice. There are many things that can prolong their life by the same percentage. But wild mice live a long time. And there is little that can affect their life expectancy.

How today can we influence the life expectancy of such mice not genetically, but with drugs? Medicines, of course, do not act as strongly as genetic interventions, since they do not penetrate all tissues of the body, but they are enough to block, for example, the development of hypertension in mice. These are medicines that belong to the sartan class. A striking representative of this class is, which you can read about in the article: . blocks AT1 receptors .

  • www.ncbi.nlm.nih.gov/pmc/articles/PMC2648681/figure/F1/

Another way to greatly extend the life of wild mice that live long is genetic blockade of adenylate cyclase type 5 (AC5) . Knockout AC5 greatly extends the median lifespan of mice - by 30%, protects the heart from aging, protects against type 2 diabetes, obesity. The fact is that during the blockade AC5 The sensitivity of beta-adrenergic receptors to adrenaline decreases.

  • www.ncbi.nlm.nih.gov/pmc/articles/PMC3727099

But it was precisely from the effects of adrenaline that atherosclerosis and heart failure developed in primates (monkeys), who were at the bottom of the hierarchy.

The fact that emotional stress increases blood pressure and causes heart disease is clearly shown in the work of J. Kaplan. Using primates as an example, Kaplan showed that if you gather a group of male primates, then within a few days the monkeys will develop a social hierarchy. The worst place in such a hierarchy is at the bottom. Male primates in subordinate positions exhibit a range of indicators of chronic stress. Often such primates develop atherosclerosis. But if scientists gave male primates at the bottom of the social hierarchy (a risk group) a drug (adrenergic receptor blocker) that suppresses the activity of the sympathetic nervous system by reducing the sensitivity of adrenergic receptors, then they did not develop vascular atherosclerosis. This showed how the sympathetic nervous system, due to stress through adrenaline, influences the development of atherosclerosis and is involved in problems with the heart and blood vessels. The truth is that emotional stress manifests itself through the sympathetic (adrenergic) autonomic nervous system, which connects the control centers of our brain and internal organs. Including immune, bone marrow, etc. And atherosclerosis is the main factor that leads to the largest number of deaths in developed countries from heart attack and cerebral stroke.

  • www.ncbi.nlm.nih.gov/pubmed/2899392

By the way, in the same position - at the bottom of the hierarchy there are people with Laron syndrome (people with very low IGF-1). At least they don’t get cancer or diabetes. But they develop atherosclerosis. And they mostly die not from old age, but if from old age, then it is heart and vascular disease due to atherosclerosis. And in all likelihood, their problem of heart and vascular diseases can be solved AC5 blockade at least, if not genetically, then with the help. Clinical trials on humans have shown that it reduces mortality from cardiovascular diseases (the No. 1 cause of death in the world),

  • www.ncbi.nlm.nih.gov/pubmed/6342840

A inhibits AC5

  • www.ncbi.nlm.nih.gov/pubmed/23649627

By the way, another potential geroprotector (a drug that prolongs life) is also an inhibitor of adenylate cyclase type 5 ( AC5).

  • www.ncbi.nlm.nih.gov/pubmed/18205980
  • www.ncbi.nlm.nih.gov/pubmed/19922557

How does median life expectancy differ from maximum life expectancy?

If we look at the graph on the left, we will see that the very last mouse in the group of mice, indicated by white dots, died at the age of 33 months. That's what it is maximum lifespan such mice. That is, the maximum life expectancy is the age at which the last mouse died.

But we also see in the graph that the mice died at the age of 23 months and even earlier. But the age at which 50% of all mice, marked with white dots, died is median life expectancy— 25 months (on the chart).

It may happen that some medicine does not increase the maximum lifespan - that is, it does not prolong the life of the longest-living mouse. And it extends the median life expectancy - that is, it extends the life of the less happy mice to the level of the one that died the latest. It is also good. Look at the graph on the left. Blue arrows show just an increase in the median life expectancy of blue mice, without an increase in maximum life expectancy. In this situation, life is not extended only in the mouse that initially lived for 1400 days.

I hope you now understand the difference between maximum life expectancy and median life expectancy. This is very important to understand in order to understand the life extension strategy that will be revealed below.

Will AT1 and AC5 inhibition enhance the life-extending effect if IGF-1 is already optimized in humans? Or is it possible to extend a person’s life even further if the person is already practicing therapeutic fasting? Or why did the neighbor who led a healthy lifestyle live less than the neighbor who smoked and ate whatever he wanted?

We now know from the above that the most powerful way to prolong life is by optimizing IGF-1, e.g. ) . If mice already have reduced IGF-1, then additional fasting does not prolong their life, as can be seen in the graph on the left. Mice deficient in growth hormone receptor (Laron) already have low IGF-1. And fasting no longer gives them any additional benefit.

  • www.ncbi.nlm.nih.gov/pubmed/27688483
  • www.ncbi.nlm.nih.gov/pubmed/27732088

But after this, you may feel that if this is the case, then following the FMD diet is enough and nothing else needs to be done in order to live as long as possible. But here lies a big misconception.

Look at the picture on the left. Red mice are wild mice. Blue mice are mice that, due to the FMD diet, have lower IGF-1, or are dwarf mice with a syndrome similar to Laron syndrome (low IGF-1), which live 50% longer than normal wild mice.

And now notice at what age the very first blue mouse died - she died at 400 days old, despite eating in moderation - following the FMD diet, which reduces IGF-1 to optimal (the most powerful way to prolong life).

And pay attention to the age at which the very last red mouse died - she died at the age of 1000 days, despite the fact that she did not practice the FMD diet, she “gorged herself” on food from morning to evening.

Yes, of course, if the first blue mouse had not followed the FMD diet, it would have lived not 400 days, but 300. And the last red mouse, if it had followed the FMD diet, would have lived 1400 days, not 1000. That’s why your neighbor, who smokes and drinks can live longer than a neighbor who leads a healthy lifestyle. A neighbor extended her life with a healthy lifestyle and lived, say, 60 years instead of 45. But she initially genetically had worse health than a neighbor who lived 65 years, and if she had not drank or smoked, she would have lived 90.

Let's look further at the picture. A mouse that followed the FMD diet and died at the age of 1400 days, perhaps (although not a fact), will not live longer if, in addition to the FMD diet, it improves the health of the heart and blood vessels with the help of vitamin K2, magnesium, etc., as well as with the help of a blockade AC5propranolol or genetically. But this is just one mouse. The remaining mice will live longer, approaching the age of the last mouse - 1400 days (blue arrows show this in the picture). Thus, the FMD diet, although it will prolong our life more than all other means, is not strong enough to approach the age of the longest-living person - Jeanne Calment (122 years). After all, we all have different genetic health.

The FMD diet can powerfully reduce the risk of death from cancer and diabetes. It reduces IGF-1 to optimal levels, which means it protects against cancer and diabetes. But it still does not protect us so well from cardiovascular diseases due to possible hyperactivity of angiotensin receptors, as well as from the destructive effect of adrenaline on the heart and from vascular calcification, which occurs due to a deficiency of many vitamins and microelements. And in order not only to extend life by a certain percentage, but to get as close as possible to the age of 120 years, you need to apply a set of measures. Which one exactly – we’ll talk about it below.

Optimal strategy for life extension. Or how to live to be 110 years old, and perhaps even to 120.

Let's not make optimistic (too rosy) strategies. And let's not be too pessimistic either. Let us determine the most likely scenario for life extension if the proposed strategy is followed.

The average life expectancy of a man in the Russian Empire in the 19th century was 58 years.

So let’s assume that a person, living an ordinary life, would live 58 years.

But if this person starts practicing, he will live for 72 years, even without modern methods of medicine. As part of the FMD diet and protecting your gut microflora, it is important to eat plenty of fresh vegetables (especially Gratitude.

When writing this article, I used materials kindly provided by my colleagues Alexander Fedintsev, Vladimir Milovanov and Denis Varvanets. Denis has a blog “Functional Medicine”. Blog address https://vk.com/functionalmed.

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It's worth thinking about all the benefits that longevity provides these days. Surely many of us would like to see the wonders of scientific and technological progress: flying cars or something similar. This may become a reality in the second half of the 21st century. There are other reasons why a modern person would like to live to be 100 years old. Elderly people these days are actively busy, they work equally with young people and travel a lot. In a word, they feel in demand and enjoy the delights of life.

"Blue Zones"

In order to live long, you need to take some steps now. For example, you can adjust your diet or monitor constant physical activity. Are you familiar with longevity products? Did you know that in different regions of the world people follow certain dietary rules? The famous American traveler Dan Buettner observed the nutritional habits of residents from different places around the globe. As a result, the book “Blue Zones” was published, telling about the people who live the longest on our planet. The American did a lot of research and discovered the following.

Ikaria (Greece)

The secret to longevity from the inhabitants of this Greek island is a simple diet that includes potatoes, goat's milk, honey, herbs, lemons, feta cheese, local fruits and a small amount of fish. Most of the diet of the inhabitants of Ikaria consists of legumes: beans, gray peas and lentils.

Sardinia (Italy)

Residents of this Mediterranean island also include goat's milk, beans, peas and dill in their diet. The usual menu is complemented by sheep's cheese, tomatoes, flatbread, sourdough bread, almonds, milk thistle tea and wine.

Okinawa (Japan)

Residents of this Japanese island consume tofu cheese, brown rice, garlic, bitter melons, shiitake mushrooms and green tea.

Nicoya Peninsula (Costa Rica)

Costa Ricans have discovered their secret to longevity. Foods such as squash, papaya, rice, beans, corn, yams, bananas and peaches can extend your life.

Loma Linda (California)

Residents of this California city eat tofu, salmon, beans, oatmeal, whole grain bread, avocados, soy products and milk.

Have you already liked any of these diets? If yes, then you should additionally become familiar with some of the eating habits of people from the said regions.

Secrets of centenarians

So, before you put a piece of healthy product into your mouth, make sure that there is a minimum of food on your plate. It is better to break your meals throughout the day into small portions than to eat irregularly, rarely and in large quantities.

Eat slowly, without rushing. The moment you feel fullness is around the corner, stop eating. Centenarians never fill their stomachs 100%, which is why you won't find overweight people among them.

Load up on plant-based foods, vegetables and legumes. If you love meat, reduce your daily portion to a minimum (100 grams). If possible, avoid eating meat products daily. Thus, centenarians from the regions we have listed on average consume meat only 5 times a month.

If you usually drink alcohol, do so in moderation but regularly. For example, drink no more than two glasses of red wine daily.

Conclusion

Did you like advice from centenarians from different regions of the world? Sometimes it seems so easy to live to be 100 years old. But for this, in addition to proper nutrition, you need to do some unloved or annoying things: force yourself to do physical exercise, devote enough time to family and social affairs. Don't be surprised, but all of this also plays an important role in longevity.

How to live to be 100 years old - advice from 11 centenarians.

Usually, people turn to doctors and scientists for the secret of longevity. But they are only theorists, so I decided to turn to practitioners. Here are the tips and secrets of people who have long celebrated their 100th anniversary.

Gertrude Weaver – 116 years old

Gertrude is one of the last living people born in the 19th century. In April 2015, she celebrated her 116th birthday. She attributes her longevity to her kind disposition and gentle character. “Treat people right. Treat them the way you would want them to treat you,” Gertrude told TIME magazine in 2014. She also explains her longevity by the absence of chronic diseases and bad habits. Gertrude Weaver does not drink or smoke, and does not limit her sleep time.

Agnes Fenton – 110 years old

But New Jersey resident Agnes gives a completely different recipe. She attributes her longevity to three bottles of light beer and a glass of whiskey taken daily. In August 2015, she gave an interview to the American ABC News channel. Fenton told reporters about the alcohol “diet” that her doctor prescribed to her 70 years ago. Then the doctors found a small benign tumor on her and advised her to drink “Champagne Beer” - light varieties that form a lot of foam. Then the doctor even allowed her to add a little aged whiskey to her beer glass.

But recently doctors banned Agnes from drinking alcohol altogether, as she began to eat less. The old lady is holding up well.


How to Live to 100: Jessie Gallan - 108

All her life Jessie ate a lot of porridge, but you would never meet her in the company of a man. Having lived for almost 109 years, Miss Galan remained independent - she never married. Unfortunately, Jessie left us for a better world in January 2015, just three months short of her 109th birthday.

It is the absence of men in her life that Miss Gallant explains her longevity. “They are not worth the problems that they themselves create,” Jesse says about the stronger sex in an interview with The Daily Mail.

The secret to longevity from Jessie Gallan is to do a lot of exercise, surround yourself with nice people and start working at the age of 13.


People who lived to be 100 years old: Alexander Imich – 111 years old

Alexander Imich was born in New York the same year the Yankees played their first season and the year before the city's subway system began operating. In May 2014, a month before his death, 111-year-old Imich gave an interview to NBC New York. In it, he revealed the secret of his longevity and great shape - healthy eating and abstinence from alcohol.

His diet emphasizes chicken and fish. In his youth, Alexander Imich was actively involved in swimming and gymnastics.


Duranord Veillard – 108 years old

Another New York centenarian, Weilard, starts each day with oatmeal, fruit and a cup of tea. And finishes with fish and vegetables. Despite his advanced age, Duranord does five to seven push-ups every morning.

The American publication USA Today reports that in February of this year he celebrated the 82nd anniversary of his marriage with his wife. Weilard's life partner turned 105 in May.


Is it possible to live to be 100 years old: Adelina Domingues – 114 years old

Having lived to the age of 114, Adeline never broke a bone, never took medication, and never visited the hospital. The secret to her longevity? I have never used cosmetics.

“I’ve never been to a beauty salon and I’ve never put on makeup,” she told the San Diego Union Tribune. Her obituary stated that Adeline Dominguez never drank and always considered religion her best and only medicine.

Record holder Susannah Mushatt Jones – 116 years old

In July 2015, Suzanne celebrated her 116th birthday. She is currently considered the oldest person on Earth. She has already submitted an application to the Guinness Book of Records.

Suzanne says she never deprives herself of sleep, and her diet is based on eggs and bacon, and she prefers cereals for breakfast. But her family members have a different opinion. In an interview with USA Today, Jones' children and grandchildren said the secret to their relative's longevity lies in her love of family and generosity towards others.


How to Live to 100: Ruth Coben - 103

Even after reaching her 100th birthday, Ruth continues to be a New York fashionista. She lifts weights every day and does Pilates once a week. Ruth loves to visit fashion boutiques, and she publishes reports about her purchases on the Internet. That's why the fashion blog Advanced Style interviewed her.

Ruth Coben told reporters that her motto is “Turn every day into a holiday and don’t look at the calendar.” She also believes that as long as you are able to move, you should stay in shape through exercise.

George Boggess – 103 years old

George served in World War II, marched with Martin Luther King, and served on the District of Columbia Supreme Court. He hopes to live to 105 years old. For those planning to live to 100, he advises walking as much as possible.

“I attribute a lot of my longevity to my love of walking. I don’t like being confined to the back seat of a car,” Boggess told Washington’s Top News in 2013.


Paul Marcus – 101 years old

Even at his advanced age, Paul regularly visits the fitness center. But despite his dedication to fitness, Marcus believes he was just lucky. “First of all, you have to have good genes,” he told the Denver Post in 2013. “Secondly, you have to be damn lucky to live to be 100 years old.” Well, thirdly - Try not to eat any healthy food. This is true. I always eat whatever I want. The secret to longevity is ice cream.”

Misao Okawa – 117 years old

Okawa was considered the oldest person on Earth until her death in April 2015. The British Mirror wrote that the secret of her longevity consists of three points - sushi as the basis of her diet, at least eight hours of sleep every night and relaxation.

There are now more than 50,000 people in Japan who have lived over 100 years. Scientists most often associate the longevity of the Japanese with a low fat diet. People who live to be 100 years old eat mainly sushi and fish.