Showing posts with label social support. Show all posts
Showing posts with label social support. Show all posts

Thursday, July 24, 2008

Quality of Life in Italian Centenarians

These aren't true antecedents of longevity, but offer insight into perhaps which aspects of quality of life issues are most highly prevalent in centenarians vs. younger controls. That's about as good a correlation as other observational studies anyhow.


http://ageing.oxfordjournals.org/cgi/reprint/27/2/207.pdf


Age and Ageing 1998; 27: 207-216

Quality of life and longevity: a study of centenarians

MARIROSA DELLO BUONO, ORNELLA URCIUOU, DIEGO DE LEO
Psychogeriatric Service, University of Padua, Via Vendramini 7, 35137 Padua, and Fatebenefratelli Hospital, Brescia, Italy
Address correspondence to M. Dello Buono. Fax: (+39) 49 8216264

Abstract

Objective:

interest in centenarians has focused on two particular aspects: the antecedents of extreme old age and the psychophysical well-being of the very old. Our study deals with the latter aspect and aims to assess the quality of life of Italian centenarians.

Method:

using data collected using two questionnaires designed to investigate quality of life in elderly people, three groups of 38 elderly subjects were compared: centenarians and subjects aged between 75 and 85 years and 86 and 99 years.

Results:

the centenarians complained less spontaneously about their health (maintained in part by medical treatments), but declared having greater functional disability. Their cognitive function appears to be reasonably well preserved and they have lower scores for anxiety and depression than the subjects in the two younger groups. They consider themselves religious, satisfied with their financial situation but no longer interested in sex or involved in recreational activities. They report greater satisfaction with life and with social and family relations than do less elderly individuals.

Conclusions: the centenarians we interviewed seem to be well adapted to their lives and to maintain a more positive attitude than the subjects in the two younger groups.

Keywords: adaptation, centenarians, quality of life, religion, sex

Introduction

The number of Italian centenarians increased from 49 in 1921 to 1660 in 1990 [1]. Census data for 1993 are currently being processed but according to preliminary
data some 6000 centenarians were alive in Italy on 31 December 1993 [2]. Recently, several centres have joined the Italian Multicentre Study on Centenarians,
which aims to assess the clinical and biological condition of centenarians. Preliminary results have highlighted a number of characteristics peculiar to
centenarians: they often have a family history of longevity, live in comfortable, family environments, have been hard workers and possess well-preserved
psychological and cognitive abilities. They are free from certain risk factors (such as hypertension, hypercholesterolaemia and symptomatic hyperglycaemia)
and have always followed a balanced diet, based on natural foods. Their immune systems continue to function well and natural killer cells are particularly
active
[2, 3]-

International research into centenarians includes work on demographic and dietary characteristics, in addition to examining genetic/biological, neurological
and neuropathological aspects of this age group and their life style and methods of coping [4-13]. Most research is therefore on the antecedents of extremely
long life [14] and psychophysical well-being in old age[15]. The aim of our study was to investigate the quality of life in centenarians in the Veneto region of Italy, based on the concept that long life should be examined not only quantitatively, but also in qualitative terms. At present we have access only to records from the town
of Padua and some other places coming under local health unit ULSS 13 (S. Maria di Sala, Noale, Spinea, Scorze, Martellago, Mirano) but our research will
become more widespread as we receive data from other local health units.

Materials and methods

The study was conducted between October 1992 and July 1995. Personal records were supplied by the data processing centre of the municipalities of Padua and Pordenone together with other record offices coming under local health unit ULSS 13. With the lists provided, 207 M. Dello Buono et al. we were able to gain access to the names of 57 people aged 100 years or more, 42 of •whom were resident in Padua, six in Pordenone and the remaining nine in the other municipalities of the health unit. Of the 42 residents in Padua who were able to participate in the study, the selected test package on the quality of life was only administered to 27 subjects: two refused to take part, two were too physically disabled, two had transferred to another municipality, one was not to be found at the indicated address and the remaining
subjects (seven women and one man) had died by the time of recruitment. Four of the six subjects from Pordenone were tested. Of the other two, one refused to take part while the other was too physically unfit to undertake the test. Only seven of the remaining nine residents from the other six municipalities were interviewed, as one was in poor physical health and the other could not be contacted. The total
number of subjects tested was therefore 38, including the 11 interviewed subjects who were not resident in Padua.

The questionnaires used were the Profile of Elderly Quality of life (PEQOL), which has been used in other studies [16, 17] and the LEIPAD quality of life
assessment instrument developed to measure self-perceived functioning and well-being in elderly people [18]. (The three universities principally involved in the World Health Organisation European study that developed the LEIPAD instrument were
Leiden, Padua and Helsinki: the instrument's name is a combination of 'Leiden' and 'Padua'.)

The PEQOL questionnaire, which takes the form of a test battery, explores various dimensions of quality of life—physical health, cognitive capacities, psychological
symptoms, basic and instrumental activities of daily living (ADL and IADL), sleeping patterns, social support, religiousness and sexual relations—which form a 'profile' of the quality of life in elderly subjects(see Appendix 1). This questionnaire had previously been administered by means of door-to-door interviews to 462 subjects aged 75 years and older, chosen at random from the electoral rolls (1:10) of Padua and
Brescia [16]. The instrument can be administered by non-specialized personnel after a brief training period and is relatively quick to administer (taking roughly 30
min). The instrument has good psychometric properties, being partly based on scales which have been thoroughly validated.

The LEIPAD questionnaire provides additional self-reported information. Created with a view to studying quality of life in elderly patients in primary health care,
it examines subjective views of physical and mental health, sexual relations, emotional status, level of self-esteem, expectations for the future, ADL, social and
recreational activities and financial situation. It also considers the cognitive status of the subject being tested in order to assess the reliability of the self-evaluation.

The instrument consists of 49 items, 31 of which can be grouped into seven 'core instrument scales'. Other items measure self-perceived personality disorders and social desirability, self-esteem, anger and faith in God. These 18 items can be grouped into a further five scales, referred to as 'moderator scales' (see
Appendix 2). Each item in the instrument assesses responses along a scale of 0 (best condition) to 3(worst condition). Some items of the 'moderator scales' have dichotomic answers so their score is 0 or 1. This paper reports the scores achieved on the core instrument scales and religiousness scale, since the other scales do not contain items comparable with PEQOL ones. The 38 centenarians tested to date were interviewed in their own homes or institution. From the group of elderly people tested in previous studies in Padua, 76 subjects were chosen by random stratification (one in every five, from an alphabetical list), 38 aged between 75 and 85 and 38 between 86 and 99- These constituted the control groups with which we compared our sample of centenarians. The sociodemographic characteristics of the centenarians and
the other two groups included in our study are reported in Table 1. The three groups were comparable with regard to gender and educational level. Of the 38 centenarians, 24 (19 women and five men) lived at home; the remaining 14 lived in institutions (13
women and one man).

The statistical procedures used were Student's West, X2 analysis, ANOVA and ANCOVA variance and Table I. Socio-demographic characteristics of the subjects

No. of subjects
Men
Women
Mean age (years)
Schooling (years)
Age group (years)
75-85 86-99
38
6 (15.79%)
32 (84.21%)
79.24 ± 2.53
5.15 ± 2.30
38
6 (15.79%)
32 (84.21%)
88.44 ± 3.51
4.21 ± 3.07
>100
38
6 (15.79%)
32 (84.21%)
101.13 ± 1.52
4.81 ± 368
All
114
18 (15.79%)
93 (84.21%)
8978 ± 929
4.72 ± 3.07

Differences in mean years of schooling between the three groups: F = 0.92, P = not significant.

208

Quality of life and longevity covariance analysis. The results were processed by
means of SYSTAT statistical software [19].

Results

The package took longer to administer to the centenarians (the mean time taken was 44.0 ± 36.77 min, range 18-70, as opposed to 30± 21.21 min, range 15-30 in younger subjects) and was in no case self-administered, as the subjects frequently
had poor eyesight or their writing skills were not sufficient to allow them to fill in their answers.

Whenever it seemed advisable, relatives were asked to help by explaining the questions and generally creating a more relaxed atmosphere during testing.
Description of the results has been divided into two main sections: the first assesses the data relating to self-sufficiency and the second to psychological well-being and cognitive performance.

Self-sufficiency

Table 2 presents the results obtained after administration of the IADL [20] and ADL [21] scales and those obtained from the PEQOL scale for physical status,
comprising \6ad hoc items to investigate the presence
of pain, discomfort, functional disability (see Appendix
1). Table 3 shows the results from the LELPAD physical
health scale.

Since the subjects aged between 75 and 85 years had
on average 1 year's schooling more than the other two
age groups, we decided to verify whether omitting this
variable would modify the results. By using ANCOVA
covariance analysis we excluded the possibility of such
an effect for the variables considered. Variables which
were not significantly different were also controlled for
schooling; none of the results were significantly
different.

The centenarians reported a mean number of lost
functions on the IADL scale exceeding the numbers
reported by both the 86 - 99-year-old group and the 7 5 -
85-year-old group. Comparison of adjusted values after
ANCOVA did not modify these results. A similar result
was obtained with the ADL scales, even after ANCOVA
for schooling. (Table 2).

On the IADL scales, 50% of the centenarians
interviewed (n = 19) reported eight lost functions,
thus indicating that these subjects depend on others
for basic daily living requisites such as shopping,
money matters, use of medicines and the telephone.
According to the results from the ADL scales on ability
to wash, dress and move about unaided and incontinence,
only 18% (n = 7) were completely dependent.
The centenarians and those in the 86-99-year-old
group spontaneously complained of an average of only
one painful symptom compared with an average of
almost two such symptoms in the youngest group.
After allowing for educational level, the results do not
change (Table 2). The three groups did not, however,
differ significantly in evoked painful symptoms. This
applied even after ANCOVA for schooling (Table 2). On
the question on disability, the centenarians and elderly
people from the intermediate age group had significantly
higher scores than the younger subjects.

The centenarians' mean for spontaneously reported
lost function was not significantly different from those
reported by the subjects from the other two groups;
after ANCOVA the result was similar (Table 2). The
intermediate age group reported a greater mean
number of lost functions evoked by the interviewer
compared with the number reported by the centenarians
and youngest age group; after ANCOVA for
schooling the result did not change (Table 2).

Table 2. Mean points on the Profile of Elderly Quality of life scales scored by the three groups

Scale
IADLa
ADLb
Pain/discomfort lc
Pain/discomfort 2
Function 1
Function 2d
Weakness"
Age group (years)
75-85
0.63 ± 102
5.57 ± 1.150
1.84 ± 1.620
1.50 ± 1.60
1.31 ± 1.47
1.63 ± 1.63
4.81 ± 5.36
86-99
4.10 ± 2.50
7.47 ± 1.78
0.92 ± 1.23
1.47 ± 1.68
1.23 ± 1.26
2.44 ± 1.46
8.97 ± 5.67
>100
6.86 ± 1.51
13.23 ± 3.29
1.13 ± 1.52
1.86 ± 1.85
0.78 ± 1.06
2.36 ± 1.90
10.26 ± 6.43
F
116.12
118.21
3.83
0.98
1.87
2.72
9.02
P
<0.000
<0.000
<0.02
NS
NS
<0.06
<0.000

IADL, instrumental activities of daily living; ADL, activities of daily living; NS, not significant.

"After ANCOVA for schooling: F = 87.33, P < 0.000.
"After ANCOVA for schooling: F= 145.88, P < 0.000.
cAfter ANCOVA for schooling: F= 302, P < 0.05.
"After ANCOVA for schooling: F = 2.70, P < 0.06.
cAfter ANCOVA for schooling: F = 914, P < 0.000.
209
M. Dello Buono et al.

Table 3. Mean points on the LEIPAD scales in the three groups

Scale
Physical function*
Self careb
Cognitive function0
Depression and anxiety
Social function
Sexual functiond
Recreational activities iteme
Economic satisfaction itemf
Life satisfaction8
Faith in Godh
Age group (years)
75-85
6.47 ± 319
2.27 ± 3-71
4.19 ± 2.44
2.19 ± 3.48
4.10 ± 1.76
4.91 ± 1.60
1.32 ± 0.85
1.02 ± 0.63
7.73 ± 3.89
1.43 ± 0.64
86-99
7.05 ± 2.44
7.65 ± 3.87
4.23 ± 2.64
2.18 ± 2.19
368 ± 2.11
5.89 ± 0.64
1.21 ± 0.77
1.49 ± 0.86
5.68 ± 3.05
1.68 ± 0.52
>100
7.27 ± 2.11
14.13 ± 3.75
5.48 ± 2.86
2.34 ± 2.58
3.42 ± 1.61
6.00 ± 0.00
1.91 ± 0.81
0.90 ± 0.52
4.97 ± 2.44
1.75 ± 0.52
F
0.92
89.96
1.90
1.61
1.82
12.37
3.83
5.27
7.20
3.09
P
NS
<0.00
<0.05
NS
NS
<0.00
<0.03
<0.000
<0.000
<0.05
NS, not significant

'After ANCOVA for schooling: F=
"After ANCOVA for schooling: FcAfter
ANCOVA for schooling: F=
"After ANCOVA for schooling: F-
"After ANCOVA for schooling: FfAfter
ANCOVA for schooling: F=
gAfter ANCOVA for schooling: F=

• 88.92, P< 0.000.
= 1.98, P< 0.05.
= 11.37,/>< 0.000.
= 3.90, P< 0.03.
• 4.20, P< 0.02.
5.94, P < 0.000.
= 312, P< 0.05.

The most impaired functions were hearing, eyesight
and walking (especially in institutionalized subjects).
Incontinence was also a common problem, as were
cardiovascular disorders and decreased memory and
cognitive performance. All subjects took at least one
drug and some took as many as 15 different types.
As regards the LEIPAD questionnaire, comparative
analysis of this aspect of the study—which also
confirmed the findings of the PEQOL—can be
performed for the scores obtained by the three
groups for the physical functions and self-care scales.
In the former scale, the scores tend not to differ
significantly, whereas in the latter scale the three
groups differ significantly, with greater impairment
being reported especially by the centenarians (Table 3).

Psychological well-being and cognitive performance

Table 4 presents the scores obtained on the Brief
Symptom Inventory [22] and on the Mini Mental State
Examination (MMSE) [23].

There were no differences between the three groups
in any of the Brief Symptom Inventory subscales for
depression and anxiety of the PEQOL (Table 4) and the
LEIPAD depression and anxiety scales (Table 3).
Comparison of the mean scores obtained in the
MMSE [23] showed that they differed significantly from
group to group, even after covariance for educational
level, with a trend inversely proportional to increasing
age (Table 4).

The LEIPAD cognitive function scale is relatively
coherent with the mean MMSE scores, which are
inversely proportional to increase in age. The three
groups differ and the centenarians appear to be aware
of greater limitations in their function (Table 4).
However, the administration of the MMSE revealed
that some items inappropriately influence the final
overall score, since physical impairment (sight deficits
or arthritis preventing the subject from using a pen)
makes it practically impossible for subjects to complete
the final part of the questionnaire, requiring subjects to
do a reading test, complete an order, write a sentence
and copy a drawing. Consequently, the maximum
score subjects can achieve, even if they are lucid and
oriented but suffer from physical impairment, is 22/30.
On the basis of this rationale, we have admitted to our
study centenarians with a score of between 8 and 27
out of 30, where they are able to answer questions put
to them, with a relation present to confirm the validity
of the answers.

The total score for the items relating to PEQOL sleep
patterns showed that greater problems were experienced
in the intermediate group, who reported more
sleep disorders than those aged 75-85 years and those
aged 100 years or older (Table 4). The same finding
cannot be compared with LEIPAD, as the scales in this
questionnaire do not include specific questions on this
aspect.

The three groups appeared to differ significantly in
Surtees' [24] social support scale included in the
PEQOL, reporting scores between 4 and 7, the lowest
of which (indicating that the subject perceived better
social support) was in centenarians and the 86-99-
year-old group (Table 4). On the LEIPAD social
functions scale, the oldest subjects reported greatest
210


Quality of life and longevity

Table 4. Mean points on the Profile of Elderly Quality of life scales in the three groups
Scale
MMSE*
BSI
Depression
Anxiety
Sleep patterns'5
Social support0
Recreational activities'1
Interest in sexc
Economic statusf
Religiousness8
Age group (years)
75-85
26.07 ± 2.63
0.54 ± 0.44
0.51 ± 0.42
6.31 ± 6.01
7.50 ± 3.63
1.92 ± 1.21
1.81 ± 0.76
6.76 ± 3.21
2.73 ± 1.67
86-99
21.97 ± 2.38
0.75 ± 0.55
0.74 ± 0.64
8.07 ± 5.84
4.68 ± 3.10
0.60 ± 1.79
0.84 ± 1.06
10.42 ± 2.15
3-68 ± 1.64
S100
13-32 ± 6.66
0.64 ± 0.79
0.57 ± 0.78
4.84 ± 4.85
4.89 ± 2.59
0.13 ± 0.34
0.00 ± 0.00
7.94 ± 3.95
5.21 ± 3.04
F
84.86
1.12
1.30
4.01
9.49
20.35
13.52
1308
12.03
P
<0.000
NS
NS
<0.000
<0.000
<0.000
<0.000
<0.000
<0.000
MMSE, Mini Mental State Examination; BSI, Brief Symptom Inventory; NS, not significant.
'After ANCOVA for schooling: F = 79.91, P < 0.000.
bAfter ANCOVA for schooling: F= 4.00, P < 0.000.
cAfter ANCOVA for schooling: F= 929, P < 0.000.
"After ANCOVA for schooling: F= 20.40, P < 0.000.
cAfter ANCOVA for schooling: F= 14.89, P < 0.000.
'After ANCOVA for schooling. F= 13.97, P < 0.000.
"After ANCOVA for schooling: F = 11.09, P < 0.000.
satisfaction with their social relations and friendships,
although the difference in score was not statistically
significant (Table 3)-

Recreational activities were not maintained by the
centenarians, with the exception of four cases. Hence
they differ significantly from the components of the
younger age groups, who reported continuing such
activities, albeit to a diminished extent, even after
ANCOVA for schooling (Table 4). The LEIPAD life
satisfaction scale includes a question on hobbies and
recreational activities. Similar findings emerged for
this item to the PEQOL one on recreational activities
(Table 3). Moreover, on the LEIPAD life satisfaction
scale an interesting difference emerges between the
three age groups: the mean scores are inversely
proportional to increase in age, suggesting that
subjects who report less satisfaction belong to the
youngest age group (75-85 years of age)
. The
difference appears to be statistically significant, and
even after ANCOVA for educational level the results
remained unchanged (Table 3).
Scores on the scale of economic status differed
significantly from group to group: the subjects in all the
age groups reported scores indicating overall satisfaction
with their financial circumstances, but older
subjects and centenarians generally indicated being
more satisfied
than the younger age groups. ANCOVA
for educational level did not modify these findings
(Table 4). The same result was found for the item in
LEIPAD on satisfaction with financial circumstances,
even after ANCOVA for schooling (Table 3).
We investigated the subjects' interest in sex. The
mean scores obtained by the three groups differed
significantly (Table 4): while the subjects in the two
lower age groups reported some interest, albeit
diminished in the case of those aged 86-99 years,
every centenarian affirmed that they had lost all
interest in sex. ANCOVA for educational level did not
modify these findings, showing that this variable had
no influence on the result (Table 4). The same result
was found in relation to the LEIPAD sexual functioning
scale, even after ANCOVA for schooling (Table 3).
Compared with the other two groups, the centenarians
reported finding greater comfort from their faith
and that their interest in religion had increased over the
previous year
. The result was confirmed even after
removal of the age and schooling variables by ANCOVA
(Table 4). Similar result for the religious faith of the
centenarians was found on the LEIPAD religiousness
scale, even after ANCOVA (Table 3).

Discussion

People who live to 100 or older represent a select
group, considering that only one person in 7000-
10000 reaches this age [25]. The limited sample of our
study does not permit generalized conclusions,
although we incorporated the entire population of
the town of Padua, the municipality of Pordenone and
six other municipalities in the Veneto region.
Our data confirm Lehr's finding that there is great
variability among extremely old individuals [15], with
varying levels of functional activity, cognitive activity
211 M. Dello Buono et al.
and memory. On MMSE scores, the degree of impairment
in centenarians compared with the lower age
groups confirms data on the increased prevalence of
dementia with advancing age [26, 27]. The centenarians
in our study were able to answer the questions
put to them but had difficulties in performing the
MMSE items requiring ability to read or write.
Consequently, these items have been omitted from
the most recent brief version of the questionnaire.
Furthermore, centenarians' answers were compared
with the opinion of a relative or the principal caregiver,
who was also present during the test, both to help the
interviewee feel more secure and reassured and to
confirm the responses given or report otherwise.
Individuals who reach great age depend almost
entirely upon other people. Only one person we
interviewed was still able to live alone and was selfsufficient
in most ADL. The mean number of functions(ADL and IADL) lost by these subjects is higher than the number lost by the less elderly; moreover, the scores of
the latter indicate a trend which is directly proportional
to increase in age. Despite reporting poorer
functional ability, the centenarians complained less of
pain and discomfort than their younger, functionally
less impaired counterparts. This suggests greater
adaptation to the inevitable loss of functioning which
gradually impedes agility with advancing age. Such
adaptability might be an inborn characteristic of those
who succeed in living very long lives, insofar as they
progressively adjust their lifestyles and accept their
condition as the physiological norm. Furthermore,
these very old people tend to complain less about
their living conditions. On the LEIPAD life satisfaction
scale, they score higher than the less elderly groups.
This supports the hypothesis of the role played by
progressive adjustment and positive attitude to life

[2, 28].
It transpires that the most well-preserved people are
those who remain intellectually stimulated, those who
still maintain satisfactory social relationships and, in
particular, can count on the help of the family or other
caregivers, and those who have spent years working in
crafts requiring creative skills or who have kept their
interests alive. These findings corroborate the results of
other Italian studies [2] and international research
work [29-31].

Most subjects reported poor eyesight and hearing,
which may be one of the reasons why only a few of
them still keep up recreational activities. Some
centenarians complain of motor deficits and urinary
incontinence. Despite this, few subjects presented
symptoms of depression (three subjects) or anxiety
(four subjects) on the Brief Symptom Inventory scale,
in addition to reporting fewer sleep problems than
their younger counterparts.

Very old people attach importance to religious faith
[32]: the centenarians interviewed found greater
solace in faith than the less elderly groups.
Generally speaking, despite their precarious equilibrium,
the old people tested by us had adapted to their
circumstances. They were often aided by their families
or by people in the institutions where they lived.
Predictors of long life include: continuing to play a
role in society, keeping in good physical shape, taking
preventive measures against serious disease, looking
on the bright side of life, being intellectually stimulated,
believing that happiness can be achieved, having
financial security, having a good life expectation and
maintaining satisfactory social relationships
[33, 34].
Increasing our sample size might allow us to verify
possible adaptive mechanisms highlighted by this
study. Longitudinal studies will permit assessment of
the adaptations made by extremely old people which
might be useful in revealing the secrets of long life.

Key points

• When 38 centenarians were compared with groups
of subjects aged 75-85 and 86-99 years using two
questionnaires for assessing quality of life in elderly
people, the centenarians were less inclined to
complain about their physical condition and,
despite greater functional disability, were no more
subject to depression or anxiety than the younger
groups.

• The centenarians have well-preserved cognitive
function and a good level of social support, find
solace in religious faith and are satisfied with their
financial situation. They are no longer interested in
sex (in contrast to those aged 86-99 years) and
rarely practice recreational activities, but report
greater satisfaction with life than less elderly
subjects.

• Those who reach 100 years of age adapt to
circumstances and have a positive attitude to life
and good social and family relations.


References

1. Antonini FM, Mannucci M. La longevita in Italia. Aggiornamento
Medico 1992; 16: 455-66.
2. Receputo G, Rapisarda R, Motta L, Centenarians: health
status and life conditions. Ann Ital Med Int 1995; 10: 41-5.
3. Franceschi C, Monti D, Sansoni P, Cossarizza A. The
immunology of exceptional individuals: the lesson of
centenarians. Immunol Today 1995; 16: 12-6.
4. Zelterman D. A statistical distribution with an unbounded
hazard function and its application to a theory from
demography. Biometrics 1992; 48: 807-18.
5. Houston DK, Johnson MA, Poon LW, Clayton GM.
Individual foods and food group patterns of the oldest old. J
Nutr Elderly 1994; 13: 5-23.
6. Schachter F, Faure-Delanef L, Genenot F et al. Genetic
association with human longevity at the APOE and ACE loci.
Nature Genet 1994; 6: 29-32.
212
Quality of life and longevity
7. Louhija J, Miettinen HE, Koutula K et al. Aging and genetic
variation of plasma apolipoprotcins. Relative loss of the
apolipoprotein E4 phenotype in centenarians. Arterioscl
Thromb 1994; 14: 1084-9.
8. Nichols ME, Meador KJ, Loring DV et al Age-related
changes in the neurologic examination of healthy sexagenarians,
octogenarians and centenarians. J Geriatr Psychiatr
Neurol 1994; 7: 1-7.
9. Giannakopoulos P, Hof PR, Mottier S et al. Neuropathological
changes in the cerebral cortex of 1258 cases from a
geriatric hospital: retrospective clinicopathological evaluation
of a 10-year autopsy population. Acta Neuropathol Berlin
1994; 87: 456-68.
10. Webb R, Williams LM. Centenarian hand syndrome
(letter). N Engl J Med 1985; 313: 188.
11. Wallace JB. Reconsidering the life review: the social
construction of talk about the past. Gerontologist 1992; 32:
120-5.
12. Martin P, Poon LW, Clayton GM et aL Personality life
events and coping in the oldest-old, hit J Aging Hum Dev
1992; 34: 19-30.
13. Clayton GM, Dudley WN, Patterson TO et al The
influence of rural/urban residence on health in the oldest-old.
Int J Aging Hum Dev 1994; 38: 65-89.
14. Poon LW, Martin P, Clayton GM et aL The influences of
cognitive resources on adaptation and old age. Int J Aging
Hum Dev 1992; 34: 31-46.
15. Lehr U. Centenarian—a contribution to longevity
research J Gerontol 1991; 24: 227-32.
16. De Leo D, Frisoni GB, Rozzini R etal The profile of elderly
quality of life (PEQOL): a quick package to assess general health
conditions in old age. 5th Congress of the International
Psychogeriatric Association, Roma, August 1991.
17. Frisoni GB, De Leo D, Rozzini R, Bernardini M, Dello
Buono M, Trabucchi M. Psychic correlates of sleep symptoms
in the elderly. Int J Geriatr Psychiatry 1992; 7: 891-8.
18. DeLeoD, DiekstraRFW, CleirenJPHDerai Quality of life
assessment-instrument to measure self-perceived functioning
and well-being in the elderly (LETPAD Project). Copenhagen,
Denmark: WHO Regional Office for Europe, 1994.
19. Wilkinson L. SYSTAT: the System for Statistics. Evanstone,
IL: SYSTAT Inc, 1989-
20. Lawton MP, Brody EM. Assessment of older people: selfmaintaining
and instrumental activities of daily living.
Gerontologist 1969; 9: 179-86.
21. Katz S, Ford AB, Moskowitz RWetal. The index of ADL: a
standardized measure of biological and psychosocial function.
JAMA 1963; 185: 914-9.
22. Derogatis LR, Melisaratos N. The Brief Symptom Inventory:
an introductory report. Psychol Med 1983; 13: 595-
605.
23. Folstein FM, Folstein SE, Mettugh PR. Mini Mental State.
A practical method for grading the cognitive state of patients
for the clinicians. J Psychiatr Res 1975; 12: 189-98.
24. Surtees PG. Social support, residual adversity and
depressive outcome. Soc Psychiatr 1980; 15: 71-80.
25. Franceschi C, Monti D, Cossarizza A et aL Aging,
longevity and cancer: studies in Down's syndrome and
centenarians. Ann NYAcad Sci 1992; 640: 428-40.
26. Johannson B. Neuropsychological assessment in the
oldest old. Int Psychogeriatrics 1991; 3: 51-60.
27. Powell AL. Senile dementia of extreme aging: a common
disorder of centenarians. Dementia 1994; 5: 106-9.
28. Mazzantini C. I dati della multicentrica del CNR sui
grandi vecchi. Vicini al segreto degli 'over 100'. Corriere
Medico 1995; 10: 8-9.
29. Poon LW, Clayton GM, Martin P et al. The Georgia
Centenarian Study. Int J Aging Hum Dev 1992; 34: 1 -17.
30. Zheng ZX, Wang ZS, Zhu HM et aL Survey of 160
centenarians in Shanghai. Age Ageing 1993; 22: 16-9.
31. Regius O, Beregi E, Klinger A. Extended family,
immediate family and caregiver contacts of 100-year-old
patients in Hungary. Z Gerontol 1994; 27: 456-8.
32. Courtenay BC, Poon LW, Martin P et aL Religiosity and
adaptation in the oldest-old. Int J Aging Hum Dev 1992; 34:
47-56.
33- Palmore E. Physical, mental and social factors in
predicting longevity, Gerontologist 1969; 9: 103-8.
34. Thomae H. Theory of aging and cognitive theory of
personality. Proceedings of the 8th International Congress of
Gerontology, Washington DC, USA, 1969; 1: 7-10.
Received 19 February 1997

Appendix I. Profile of the Elderly Quality of Life
1. Physical symptom scale
System/function Pain/discomfort Functioning11 Impairment15
Hands, arms, shoulders
Feet, legs, hips
Back, neck
Head, face (including persistent headache)
Lungs, respiration
Heart, vessels
Mouth, mastication
Stomach, intestine, digestion
213
M. Dello Buono et al.
Metabolic disorders
Kidneys, urinary tract
Eyes, eyesight
Ears, hearing
Speech disorders
Mental functions
Sexual functions
Other

"Score = 1 for each item for which pain, discomfort or functional difficulty was spontaneously referred or evoked/observed by the interviewer
(range: 0-16).

""Scoring: 1, not at all; 1, a little; 2, somewhat; 3, quite a lot; 4, much.

2. Cognitive symptoms: Mini Mental State Examination (Folstein et al., 1975)
3. Psychological symptoms: Brief Symptom Inventory (Derogatis and Melisaratos, 1983)
4. Instrumental activities of daily living: Index of Instrumental Activities of Daily Living (Lawton and Brody, 1969)
5. Activities of daily living: Index of Activities of Daily Living (Katz, 1970)
6. Sleep disorders
How many days have you had difficulty in sleeping during the last month?
How many days during the last month have you woken up during the night at least twice?
How many days during the last month have you woken up too early and had difficulty going back to sleep?
How many days during the last month have you woken up still tired, even though you had slept as usual?
How many times a week do you have difficulty keeping awake and need to take a nap?
Score: 0, never; 1, 1-3; 2, 4-7; 3, 8-14; 4, 15-21; 5, 22-31.
7. Social support: Social Support Index (Surtees, 1980)
8. Religiousness
Is religious faith a comfort to you in your everyday life?
Has your interest in religion increased over the last year?
Scoring; 0, not at all; 1, at little; 2, somewhat; 3, quite a lot, 4, much.
9. Recreational activities
Over the last year how have your recreational activities been? How does this compare with before?
Include activities from simply playing cards to more complex ways of organizing leisure time. Exclude watching television

Absent
Present
Scoring: 0, decreased compared with before; 1, the same as before; 2, increased compared with before.
10. Economic status
Do you feel that you have sufficient food and clothing for your own personal use?
Are your living conditions adequate, even in the winter?
Do you feel you could cope with an emergency situation with your present financial resources?
Scoring: 0, not at all; 1, at little; 2, somewhat; 3, quite a lot; 4, much.
11. Sexuality

Over the last year (or since the last assessment) what has your interest in sex been? How does this compare with before?
Absent
Present
Scoring: 0, decreased compared with before; 1, the same as before; 2, increased compared with before.
214

Quality of life and longevity

Appendix 2. LEI PAD
The instrument should be administered following the order of the figures indicated for each item
Core instrument (31 items)
Physical functioning scale (theoretical score: 0-15)
1. How would you rate your overall physical health?
6. Do you have sleep problems?
7. Do you get tired, without energy?
9- Are you able to accomplish your usual tasks, either at home, at work or elsewhere?
12. How much do your physical health problems (if any) stand in the way of doing the things you want to do?
Self-care scale (theoretical score: 0-18)
2. Are you able to get up and down the stairs without help?
3- Are you able to dress by yourself?
4. Are you able to eat by yourself?
5. Are you able to bathe or take a shower by yourself?
10. Can you shop by yourself?
11. Can you travel by public transport?
Depression and anxiety scale (theoretical score: 0-12)
17. Taking everything into consideration, how anxious do you feel?
18. How much do your feelings of anxiety (if any) stand in the way of doing the things you want to do?
19. Taking everything into consideration, how depressed (blue) do you feel?
20. How much do your depressed feelings (if any) stand in the way of you doing the things you want to do?
Cognitive functioning scale (theoretical score: 0-15)
8. Do you have difficulties in concentrating?
13- How often does it happen that you are not able to think clearly or that you are confused?
14. How much do your problems with thinking (if any) stand in the way of you doing the things you want to
do?
15. How good is your memory?
16. How much do your memory problems (if any) stand in the way of you doing the things you want to do?
Social functioning scale (theoretical score: 0-9)
21. How satisfied are you with your social ties or relationships?
22. Do you feel emotionally satisfied in your relationships with other people?
23. Is there someone to talk about personal affairs when you want to?
Sexual functioning scale (theoretical score: 0-6)
24. Are you interested in sex?
25. How often do you have sexual contact?
Life satisfaction scale (theoretical score: 0-18)
26. How satisfied are you with your ability to manage your hobbies or recreational activities?
27. How satisfied are you with your financial situation?
28. Do you feel that you cannot afford the standard of living you would need?
29. How satisfied are you in general with your life at present when compared with the past?
30. Taking everything into consideration, how do you expect things will go in the future?
31. How much do your expectations of the future stand in the way of you doing or initiating the things you want
to do?
Moderators (18 items)
The perceived personality disorder scale (theoretical score: 0-6)
39. How often do you feel that most people cannot be trusted?
Do you agree with any of the following statements?
45. "Over the past several years, I have often been troubled by the difficulties I have in dealing with others.'
46. "Over the past several years, I have been bothered by the kind of person I am."
215
M. Dello Buono et a\.
41. "Over the past several years, the way I have behaved has often got me into trouble, either at work, at home or
elsewhere."
48. "Over the past several years, other people have often seemed bothered by the things I do or say."
49. "I haven't got as far as I'd like to because of the kind of person I am."
The anger scale (theoretical score: 0-4)
Do you agree with any of the folio-wing statements?
32. "I feel easily annoyed or irritated."
33- "I have temper outbursts that I cannot control."
34. "I get into arguments with others."
35. "I tend to be resentful."
The social desirability scale (theoretical score: 0-3)
Do you agree with any of the following statements?
42. "I am always ready to go out of my way to help someone else."
43- "I like to gossip at times."
44. "There have been times when I was quite jealous of the good fortune of others."
Self esteem scale (theoretical score: 0-3)
36. Taking everything into consideration, do you feel inferior to other people?
37. How often do you avoid things (refrain from doing things) because you feel inferior?
38. "I tend to have a negative opinion of myself": do you agree with this statement?
Trust in God scale (theoretical score: 0-2)
40. Do you believe in God or some superior being?
41. Do you find comfort or support in such a belief?
216

Monday, June 23, 2008

'Living to 100' Author Shares Research Findings

Courtesy of:
http://www.healthandage.com/professional/health-center/37/article/2856/Lifestyles-of-Centenarians.html


Lifestyles of Centenarians

Robert W. Griffith, MD
June 18, 2004

Professor Thomas Perls of Harvard Medical School is the founder of the New England Centenarian Study (NECS); this study reports on the heath of some of the United States' oldest citizens. He has distilled the most interesting results in his book "Living to 100". Here are some further extracts. Robert Griffith, Editor.

Introduction

While we were studying centenarians' cognitive function, we were also looking at their individual characteristics, hoping to find something that would account for their ability to live to 100. Our goal was to find out what made centenarians healthier than the vast majority of people. Some highly visible studies had indicated that environmental and behavioral factors -- like diet, exercise habits, access to health care -- were much more important than inherited abilities in coping with aging.

Diet?

Most researchers believe that studies of diet, lifestyle, and personality would yield more concrete, usable information about healthy aging. However, one morning we were at a lecture at Beth Israel-Deaconess Medical Center, where we happened to bump into Lester Steinberg, the son of one of our NECS subjects. At 79, Dr. Steinberg shows all the signs of slow aging we've become accustomed to seeing among centenarians' children, and he continues to practice medicine in the Boston area. Lectures such as the one we were attending are frequently accompanied by breakfast buffets; Dr. Steinberg reached out for a particularly sugary Danish.

"Do you really want to do that?" we said, surprised at Dr. Steinberg's choice of breakfast fare.

"Why not?" he replied. "I bet if you really knew what all the centenarians grew up eating, even my mother, you would be astounded. Back at the turn of the century, everyone ate fatty, salty foods. Storing food was the big problem, and people ate salted fish and meat, and pickled meat and vegetables. Everyone ate as much sugar and fat as they could find, because it was scarcer. I'm sure my mother grew up eating Danishes, and for all I know, they're probably good for me!"

Education?

We then turned to another important and easily measurable dimension of lifestyle: formal education. But when we looked among our subjects for signs of higher learning, again we found a great variety of backgrounds and histories. Only two of our study subjects had advanced degrees: MIT mathematics professor Dirk Struik and psychology PhD Lucy Boring. Some of our centenarians may have educated themselves extensively. Others may have been great readers but for not followers of any professional discipline. However, the average educational level our subjects attained was the 10th grade, which was completely consistent with the times they grew up in. Centenarians tell us it's not formal education that allows one to live to 100 in good cognitive and physical health.

Personality?

Another avenue that lay open to us was the study of personality. Why did some people cope so well with aging and remained happy and engaged in life, while others with equal or perhaps even greater financial and health resources became miserable in old age? As we began interviewing our subjects, their stories of survival became more amazing and impressive to us. We had previously suspected that one of the reasons centenarians were able to live cell so long was that, just as they had avoided disease, they had also been lucky enough to skirt dangerous and stressful situations. But we quickly found out how wrong we were.

Personality is one of the most important factors in survival. We see this in war, in treatment of disease, in sports, in academics, and in the type of terrible episodes Mrs. Blunder has lived through.1 And we see it as an important component in the lights of centenarians. Something about centenarians allows them to accept the many losses of loved ones that occur along the road to 100, to live with limitations that come with growing over, and to deal with the feelings of impending mortality that certainly hang more heavily as time goes on. Not only do centenarians endure these upsets, but they frequently flourished despite them -- writing poetry and autobiographies, learning to paint, winning golf tournaments.

Stress-resistant personalities

To identify lifelong personality traits that might lead to healthy aging, we administered personality testing to 60 centenarians. The NEO Five-Factor Inventory is a personality assessment tool that has been widely used to study neuroticism, extraversion, openness, agreeability, and conscientiousness in older individuals. It was very revealing to find that centenarians, particularly women, are relatively immune to neuroticism. The term "neuroticism", the most important and pervasive domain of the five personality traits, is really a measure for what has been called "negative emotionality" or unhealthy feelings, like anger, fear, guilt, and sadness. It includes such emotional facets as depression, anxiety, hostility, self-consciousness (social unease), impulsiveness, and vulnerability. For example, older people who are high in neuroticism would see advancing age as a crisis, and might begin to worry about an unhappy retirement and poor health.

Centenarians are natural stress-shedders, but what comes easily to them because of their innate personalities may have to be consciously learned by the rest of us. This doesn't mean we can't do it with enough efforts or practice, just as those of us without natural athletic ability have learned to hit a tennis ball or ski down a mountain reasonably well. Myer Saxe, a 100-year-old man who rose from newsboy to owner of a large shoe factory, attributes his abilities to shed stress not to an easy-going personality but to a conscious decision at a certain point in life that he was going to be a "fun guy". "I decided not to worry about anything . . . I saw that worrying didn't do any good."

Although we may not be able to change our basic personalities, we can change how we respond to situations. For example, people with hard-driving, achievement-oriented personalities are probably not going to change their basic tendencies, mellow out, and avoid stressful situations. However, they can learn from centenarians that managing stress is important. They can learn the advantages of being adaptable and changing those aspects of their lifestyle that do not contribute to health. They can make conscious decisions to spend more health-enhancing time with family and friends. And they can gain a new perspective on their strivings by taking a humorous look at themselves.

With their stress-resistant personalities and low risk for neuroticism and depression, centenarians are natural stress-shedders who shrug off life's slings and arrows with relative ease. If people can emulate centenarians, either through stress reduction programs, alternative approaches like yoga, or a regular physical exercise program, we believe they stand a much better chance of coping with the mental and physical problems of old age.

Some survival strategies of the centenarian lifestyle are unexpected. One of our centenarians' most effective self-protective devices comes from their ability to lighten their emotional load with humor. Many older people become sensitive about discussing illness, sex, and the prospect of death, or become preoccupied with troubles. In contrast, a visible and consistent component of the centenarian repertoire is humor.

Humor

Humor not only helps us cope emotionally, it also helps us to think creatively and solve problems. It encourages and enables our minds to keep active, which is one of the most important defenses we have against aging. In a kind of cognitive reframing, it allows us to approach situations in a new way. As in the saying "If life gives you lemons, make lemonade," humor can turn an embarrassing situation, like accidentally stepping off a dock and getting soaked, into a hilarious and memorable story. Humor often helps people put physical or psychological pain aside so they can get on with their work and lives. Doctors and nurses working with terminally ill patients can use humor as a way to "package and send off" the emotions they themselves feel while watching people die. In the same way, centenarians use humor to gain perspective on their own imminent deaths.

Relationships

Despite the unavoidable fact that they have outlived numerous family members and friends, nearly all centenarians have many meaningful relationships. They are almost never "loners". William Cohen, 101, who viewed independence as important to his longevity, realized that a close family was just as important. "The goal when you're older is to keep family close," he said, "to be independent, but to have them to help. As you get older, you need people, not dollars and cents."

Marriage?

One of the most interesting paradoxes we found in the study was that a relatively high proportion of female centenarians -- about 14% -- lacked the most important social connection in our culture: marriage. A surprisingly large proportion of our centenarian women never married, even though marriage was an important goal for young women of this generation. However, these lifelong single women were surrounded by loving people of all ages. Marion McDonald, a former Harvard Medical School chemistry instructor who never married, sent out nearly 150 greeting cards each year that she had painted and lettered herself. She received visits and telephone calls from former students across the country, who sought her advice and conversation.

Religion?

National polls show that religious behavior and attitudes are more prevalent in people over 65. Half of these people go to church each week and three-quarters of them agree with such statements as, "I constantly seek God's will through prayer," and "I believe God loves me even though I might not always pleased Him." Among persons 65 and older, 82% say their religious beliefs are a very important influence in their lives.

Adaptability!

One of the key reasons for centenarians' longevity, we believe, is their adaptive capacity. Adaptation is not exclusively passive, nor is it limited to responses to environmental stimuli. The full repertoire of adaptation includes the ability to control the environment and to take charge of situations.

However, when centenarians see that they cannot continue an activity to which they have become accustomed, they quickly either find a workable new way to do the activity or substitute a more manageable one. Several of our centenarians took the unusual step of arranging their own admissions to nursing homes and assisted living environments. Most older people fight fiercely against this loss of independence, and then deteriorate noticeably. When the best solution is a nursing home, centenarians jump in and get comfortable.



The next extracts from Professor Perls' deal with the differences between men and women in their marathon race to centenarian status. You can buy his book "Living to 100" at Amazon; click here

Source

* Living to 100: Lessons in Living To Your Maximum Potential at Any Age. TT. Perls, MH. Silver, 1st edition, Basic Books, New York, NY, 1999


Footnotes
1. Mrs. Blunder is one of the centenarians who survived the Nazi invasion of Austria and the loss of many of her relatives.


* * *



Professor Boring?! Is she ever in the wrong profession!

Wednesday, June 4, 2008

Okinawan Quick Summary - CNN Transcript

http://www.okinawaprogram.com/news/20041214_cnn.html

This is a transcript from a CNN morning show, courtesy of the above website.


Dr. Craig Willcox on CNN, American Morning

From CNN: American Morning

DEC-14-2004

The following is an edited* transcript from the December 14th broadcast of CNN's American Morning, with comments and corrections added by Dr. Craig Willcox, co-creator of the Okinawa Diet™ and co-authtor of The Okinawa Program and The Okinawa Diet Plan:

HEMMER: Time to page the good doctor. Sanjay Gupta all the way from Tokyo now. On the Japanese island of Okinawa, living longer has become a fact of life.

I will talk to Sanjay in a moment about that. First, though, some background from here in Japan and CNN's Atika Shubert.

(BEGIN VIDEOTAPE)

ATIKA SHUBERT, CNN CORRESPONDENT: Guess how old Makato Nakamatsu (ph) is? Seventy? Eighty? Ninety, maybe? Try 100 years old.

This sprightly great grandmother of 13 is just one of more than 800 centenarians living in Okinawa, the largest verifiable and healthiest concentration of 100 year olds in the world.

On the islands of Okinawa, diseases like cancer, diabetes, and hypertension are rare. Healthy seniors are seen actively at work fishing and farming, seemingly immune to old age.

Okinawa is home to the world's oldest and healthiest people and part of the secret seems to be right on this fishing boat. Elderly fishermen who work late into their lives and of course eat the daily catch. And that turns out to be part of the secret of the Okinawa fountain of youth: staying active and eating well.
That, according to Dr. Craig Willcox, who has studied Okinawa's centenarians for more than a decade.

DR. CRAIG WILLCOX, GERONTOLOGIST: I think they just came up with the right formula, Okinawa. They're doing a lot to either avoid or delay these diseases associated with aging.

SHUBERT: We asked Dr. Willcox to show us how the Okinawans do it. He took us to the market.

WILLCOX: Let's have a look at this. Wow. See that purple color?

(I was pointing out the lycopene content of dragon fruit as well as other Okinawan fruits and vegetables, such as watermelon and sweet potatoes, that are extremely high in carotenoids, anti-oxidants and essential vitamins and minerals - DCW.)

SHUBERT: First, eat lots of colorful fruits and veggies. That means carbs too, but unrefined. Brown rice or whole wheat.

(It is important to eat whole carbohydrates that are high in fiber and that have been refined as little as possible in order to maximize nutritional content as well as minimize the negative effects of unrefined carbs on blood sugar levels. Eating carbs low on the Glycemic Index as well as minimizing quick-release carbs in the diet will keep you healthy and slim throughout life (See pages 33-37 and 89-95 of The Okinawa Diet Plan as well as pages 92-101 of The Okinawa Program for a more in depth explanation of the importance of eating the right carbohydrates) - DCW).

WILLCOX: The traditional diet is very vegetable heavy. Over 70 percent of the daily color intake came from vegetables.
(The staple of the traditional Okinawa Diet was the sweet potato, a nutritional powerhouse and great source of unrefined carbohydrates. Also loaded with beta-carotene, B vitamins, C, E, calcium, potassium, iron and fiber. Over 200 case-control studies have shown that people who consume a diet higher in vegetables suffer from lowers rates of chronic diseases, including cancer, and live longer. - DCW).

SHUBERT: Second, eat moderate portions of protein, especially heart healthy fish and tofu. But also a surprising Okinawan favorite: pork. But just a little.
(The traditional meat in Okinawa was pork but its consumption was limited to ceremonial occasions. Thus, the Okinawan elders have consumed very little meat over the course of their lives. Even now their meat consumption remains less than a quarter of what most people eat in North America. - DCW).

WILLCOX: The way that this is prepared in a traditional Okinawan style would be to boil this down and keep pouring it off until you pour off all the fat.

SHUBERT: Third, follow Okinawan table etiquette. Eat until you are 80 percent full and no more. That keeps calories in check.

Is that the secret to Nakamatsu's exuberant good health? She's certainly happy to share her healthy lunch, but also recommends daily exercises. Apparently when you live past 100 you know some pretty good dance moves. And if you do all that, she says, she'll come visit you when you turn 100.

Atika Shubert, CNN, Okinawa, Japan.

(END VIDEOTAPE)

HEMMER: What a life for her. We're paging the good doctor now. Sanjay Gupta, at the CNN Center.

How are you, Sanjay? Good morning. Tell us about this fountain of youth. How you doing? GUPTA: Good morning. Yes, really interesting, obviously. Okinawa (is) a great place to look at as far as centenarians go. A couple of facts to point out.

First of all, with regards to Okinawa. So they live longer, lower rates of Alzheimer's. If they leave the island, those things go away. Why, is the question? Atika sort of mentioned a couple of these things.

(Okinawans consuming a meat-heavy diet in Brazil live 17 years shorter on average than those who consume the traditional diet in Okinawa. Okinawans who migrate to Hawaii and consume an East-West blend of foods, or East-West fusion diet tend to live almost as long as Okinawans in Okinawa - DCW).

Vigorous physical and mental exercise throughout their lives. A diet low in fat and salt. High in fruits and vegetables.

Also a couple of other interesting things that we found in our research on this -- soy, a significant part of the diet, 60 to 120 grams of soy daily and eat only until you're 80 percent full.

(Soy founds are high in flavonoids and people who consume high amounts of soy products have generally been found to suffer from lower rates of hormone-dependent cancers such as breast and/or prostate. Women who consume more soy have usually been found to have a decreased incidence of menopausal related symptoms such as hot flashes, as well as lower rates of osteoporosis - DCW ).

Atika mentioned this, it's called hara-hachi-bu, Bill, that's the name of it -- it's called eat only until you're 80 percent full. That's going to make you eat fewer calories. Really important.

(As we point out in The Okinawa Diet Plan, eating foods that are low in caloric density has been shown to increase life expectancy - DCW)

Also an important sense of social belonging. Everyone from the youngest in this community to the oldest in this community has a sense of place and is respected as such, Bill. All these things seem to have a factor as well.

(As we pointed out in our first book, The Okinawa Program, strong social support networks are associated with longevity--DCW)

HEMMER: Yes, is this exclusive only to Okinawa, Sanjay, or do you find if you put out the map of the world do you find other areas of the world where you see similar aging rates?

GUPTA: Well, Okinawa is one of the best, certainly, around the world, but there are other places around the world that have high concentrations of centenarians. Take a look: Okinawa topping the list but also Nova Scotia, Canada, for example. Sardinia, Italy as well.

(Okinawa has the highest age-validated centenarian population in the world at 47 per 100,000 population vs about 10 per 100,000 in the US. - DCW)

If you want to look around the world as far as life expectancy Singapore, Hong Kong, Japan all around 81. Japan as a country 81.

Canada 80, France 79. USA 77. China 72 and Botswana only 30. The reason it's so low in Botswana really has to do with high infant mortality rates there, Bill.

(These rates differ according to whose data you use but Japan comes out on top in very case. Of the Japanese, the Okinawans are the longest-lived at 78 years for men and 86 years for women on average. Botswana also is suffering from the AIDS epidemic and has lost approximately 10 years of life expectancy in the past couple of decades - DCW)

HEMMER: What about personality traits, Sanjay? Do you see any common link that would conclude any research as to why some people are living longer than others?

GUPTA: Yes, I mean, there are some significant personality links and this is probably one of the most interesting things about it. If you look at the personalities of people. Strong but flexible characters. They tend to be more dominant in terms of their personality.

Also a bit suspicious. Suspicious of those around them, sometimes. But they're very practical minded. And tend to be more relaxed in general. Another important thing that we found as well, Bill, is that the people who lived longer oftentimes had helpers or people that they associated with who were much younger than them. That was both their -- they got some help from those young people as well as sort of a passageway into being young themselves, perhaps making them live longer, Bill.


(As we pointed out in our first book, personality and longevity experts seem to agree that a positive outlook, as seen in optimistic, emotionally stable, and flexible personalities is a definite advantage for coping with stressful life circumstances. They tend to be emotionally resilient and strong-willed types. Through personality testing we found that Okinawan centenarians tended to score high in “self-determination” and “self-confidence” and low in “tension” and “time-urgency.” See pages 245-251 of The Okinawa Program for further information on personality and longevity. - DCW)

HEMMER: How about that woman in the story that Atika showed -- she was just vibrant -- absolutely.

Hey, thanks, Sanjay. Very interesting stuff. Eighty percent filled and then stop. Talk to you later. Oh, I like that too. We'll talk to you later.

Monday, May 5, 2008

'How to Live to 100'

Copy of this 11-year old article found here:
http://www.bumc.bu.edu/Dept/Content.aspx?DepartmentID=361&PageID=5900

Newsweek
How to Live to 100
Decrepitude isn't inevitable. New research shows we all have the tools to live longer lives and die faster deaths.
June 30, 1997

By Geoffrey Cowley


At 104, Angeline Strandal doesn't place much stock in doctors. "If they start poking around you," she says, "they'll only make you sick." The Massachusetts centenarian does go in for a physical once in a while, but she hasn't been seriously ill since the time she came down with appendicitis--in 1925. "People ask me what I eat," she says. "I'm a vegetarian, more or less. I never smoked. I don't drink either. That's one of my good qualities. And I keep my bedroom window open 365 days a year." Strandal has outlived 11 siblings and a husband, who died back in 1931, but she still cooks every day except Sunday for her 67-year-old daughter and her 69-year-old son. She also catches a daily mass on TV, roots faithfully for the Boston Red Sox and loves nothing more than a good heavyweight fight. "Every day I ask God to give me one more day," she muses. "And believe it or not, he does."

We baby boomers may soon find ourselves emulating Angeline Strandal, or someone like her, as devoutly as we once did Jim Morrison. We've watched our parents or grandparents die in their 70s--often sick, lonely and helpless--and we're beginning to sense that life should be longer and richer than that. "When the boomers started turning 50, it was like the start of the Oklahoma land rush," says Dan Perry, director of the Washington-based Alliance for Aging Research. Surveys by Perry's organization suggest that today's 50-year-olds are suddenly serious about living to 100, and keen to get there in reasonably good health.

"They don't want to spend any time at all in a nursing home," he says. "The fear of losing independence and the ability to fend for oneself is overwhelming."

Well, it turns out we may have a say in the matter. A growing body of research suggests that chronic illness is not an inevitable consequence of aging, as we've long believed, but more often the result of lifestyle choices that we're perfectly free to reject. "People used to say, 'Who would want to be 100?' " says Dr. Thomas Perls, an instructor at Harvard Medical School and director of the New England Centenarian Study. "Now they're realizing it's an opportunity." So are booksellers and magazine publishers. "Live long, die fast," the dust jackets urge us. "Dare to be 100." Many of us will fall short of that number simply through bad genes or bad luck. And high-tech medicine isn't likely to change the outlook dramatically; drugs and surgery can do only so much to sustain a body once it starts to fail. But there is no question we can lengthen our lives while shortening our deaths. The tools already exist, and they're within virtually everyone's reach.

Life expectancy in the United States has nearly doubled since Angeline Strandal was a kid--from 47 years to 76 years. And though centenarians are still rare, they now constitute the fastest-growing segment of the U.S. population. Their ranks have increased 16-fold over the past six decades--from 3,700 in 1940 to roughly 61,000 today. And the explosion is just getting started. The Census Bureau projects that one in nine baby boomers (9 million of the 80 million people born between 1946 and 1964) will survive into their late 90s, and that one in 26 (or 3 million) will reach 100. "A century ago, the odds of living that long were about one in 500," says Lynn Adler, founder of the National Centenarian Awareness Project and the author of "Centenarians: The Bonus Years." "That's how far we've come." If decrepitude were an inevitable part of aging, these burgeoning numbers would spell trouble. But the evidence suggests that Americans are living better, as well as longer. The disability rate among people older than 65 has fallen steadily since the early 1980s, according to Duke University demographer Kenneth Manton, and a shrinking percentage of seniors are plagued by hypertension, arteriosclerosis and dementia. Moreover, researchers have found that the oldest of the old often enjoy better health than people in their 70s. The 79 centenarians in Perls's New England study have all lived independently through their early 90s, taking an average of just one medication. And when the time comes for these hearty souls to die, they don't linger. In a 1995 study, James Lubitz of the Health Care Financing Administration calculated that medical expenditures for the last two years of life--statistically the most expensive--average $22,600 for people who die at 70, but just $8,300 for those who make it past 100.

These insights have spawned a revolution in the science of aging. "Until recently, there was so much preoccupation with disease that little work was done on the characteristics that permit people to do well," says Dr. John Rowe, the New York geriatrician who heads the MacArthur Foundation's Research Network on Successful Aging. Over the past decade, Rowe's group and others have published hundreds of studies elucidating the factors that help people glide through their later years with clear minds and strong bodies. The research confirms the old saw that it pays to choose your parents well. But the way we age depends less on who we are than on how we live--what we eat, how much we exercise and how we employ our minds.

The Magic of Exercise

Suppose there was a potion that could keep you strong and trim as you aged, while protecting your heart and bones; improving your mood, sleep and memory; warding off breast and colon cancer, and reducing your overall risk of dying prematurely.

Respectable studies have shown that exercise can have all those benefits--even for people who take it up late in life. Experts now agree that most of the physical decline that older people suffer stems not from age but from simple disuse. When we sit all day, year after year, our bones, muscles and organ systems atrophy. But exercise can preserve and even revive them.

When Dr. Ralph Paffenbarger started tracking the health of 19,000 Harvard and University of Pennsylvania alumni back in the early 1960s, many experts thought vigorous exercise was downright dangerous for people over 50. But by monitoring the volunteers' activity levels and health status over the years, the Stanford epidemiologist turned that wisdom on its head. In a landmark 1986 study, Paffenbarger showed that the participants' death rates fell in direct proportion to the number of calories they burned each week. Those burning 2,000 a week (roughly the number it takes to walk 20 miles) suffered only half the annual mortality of the couch potatoes, thanks mainly to a lower rate of heart disease.

The alumni study wasn't set up to gauge the benefits of any particular exercise regimen, but subsequent studies have shown that different activities bring different rewards. Everyone now agrees that aerobic exercise preserves the heart, lungs and brain. And researchers at Tufts University have recently shown that weight lifting can do as much for the frail elderly as it does for high-school jocks. When Dr. Maria Fiatarone got 10 chronically ill nursing-home residents to lift weights three times a week for two months, the participants' average walking speed nearly tripled, and their balance improved by half. Two had the audacity to throw away their canes.

Miriam Nelson, another Tufts researcher, has since shown how a series of simple strength-training exercises could help keep women from resorting to canes in the first place. She recruited 40 volunteers--all past menopause, none taking estrogen--and split them into two groups. Half continued life as usual, while the other half went to Tufts twice a week to pump iron. Over the course of a year, the women in the control group suffered a predictable loss of bone density, but the weight lifters enjoyed slight increases. They didn't lose weight (that wasn't the goal), but they lost fat, and many ended up measurably stronger than their daughters, who were 30 to 40 years younger. Dorothy Barron, who was 64 when she joined Nelson's experiment, says the experience not only remodeled her body but gave her more energy and confidence than she had had since her youth. Five years later, she still lifts weights--and she has added power walking, horseback riding and white-water rafting to her hobbies. When people ask why she pushes herself so hard, she replies, "I'm too old not to."

Eating to Nourish Long Life

We all know that living on fat, salt and empty calories can have a range of nasty consequences, from obesity and impotence to hypertension and heart disease. Yet we seem to forget that there are other ways to eat, and that people who adopt them stay younger longer. George and Gaynel Couron will never forget that lesson. The Sacramento, Calif., couple gave up eating meat back in the early 1920s, when they became Seventh-day Adventists. They eventually strayed from the church and its dietary edicts, but they returned to both in 1943, when George suffered a heart attack. Today he's 100 years old, and Gaynel is 98. They've been married for 81 years and have 14 kids ranging in age from 58 to 80. They have slowed down a bit (they're not planning any more children), but George still takes great delight in growing and eating his own tomatoes, melons, beets, squash and black-eyed peas. As he puts it, "We're still perking along." No one can say exactly what role food has played in the Courons' good fortune, but the age-reversing effects of a plant-based diet are not in question. In controlled studies, San Francisco cardiologist Dean Ornish has shown that a diet based on low-fat, nutrient-rich foods not only prevents heart disease--the Western world's leading cause of early death--but can help reverse it. And other studies suggest that dietary changes could virtually eliminate the high blood pressure that places 50 million older Americans at high risk of stroke, heart attack and kidney failure.

"Hypertension is not an inevitable part of aging," says Dr. Boyd Eaton, an Atlanta-based radiologist who has written extensively on nutrition and chronic illness. "It's a disease of civilization." You wouldn't know that from watching people age in this country. Hypertension afflicts a third of all Americans in their 50s, half of those in their 60s and more than two thirds of those over 70. But preindustrial people don't follow that pattern. Whether they happen to live in China or Africa, Alaska or the Amazon, people in primitive settings experience no change in blood pressure as they age, and the reason is fairly simple: they don't eat processed foods. Dr. Paul Whelton of Tulane University's School of Public Health has spent the past decade tracking 15,000 indigenous Yi people in southwestern China. As long as they eat a traditional diet--rice, a little meat and a lot of fresh fruits and vegetables--these rural farmers virtually never develop hypertension. But when they migrate to nearby towns, their blood pressure starts to rise with age. "Their genes don't change when they move," Whelton says. "Their diet does."

What makes processed food so harmful? Salt is one key suspect. When you subsist mainly on fresh plant foods--as our ancestors did for roughly 7 million years--you get 10 times more potassium than sodium. That 10-to-one ratio is, by Eaton's reasoning, the one our bodies are designed for. But salt is now showered on foods at every stage of processing and preparation (a 4-ounce tomato contains 9 mg of sodium, 4 ounces of bottled tomato sauce nearly 700 mg), while potassium leaches out. As a result, most of us now consume more salt than potassium. "Modern humans are the only mammals that do that," says Eaton, "and we're the only ones that develop hypertension." Correcting that imbalance takes some effort, but it doesn't require moving to the bush. In fact a recent clinical study suggests that dietary changes can reduce blood pressure as markedly as drug treatment, and can produce results in as little as two months. In the study (known as DASH, or Dietary Approaches to Stop Hypertension), researchers at several institutions placed volunteers on one of three diets. Those on a low-fat menu that included 10 daily servings of fresh fruits and vegetables, plus two servings of calcium-rich dairy products, reduced their systolic and diastolic readings by 5.5 mm and 3.0 mm, respectively. And those suffering from hypertension got reductions of twice that magnitude. "We suspected this was possible," says nutritionist Eva Obarzanek of the National Heart, Lung and Blood Institute, the federal agency that sponsored the study. "Now we know the size of the effect."

Researchers have since shown that a simple potassium supplement can bring similar if less dramatic benefits. That's worth knowing, but keep in mind that potassium is just one of countless age fighters found in real food. The antioxidant vitamins in a tomato or a green leaf can help boost immunity and slow the corrosion of aging cell membranes, and the B vitamins may help protect your heart. By eating plants, you also bathe yourself in cancer-fighting phytochemicals, bone-saving calcium and the fiber needed to maintain the colon and modulate blood sugar. Best of all, you can down them by the bushel without getting fat.

Staying Connected and Engaged

Exercise and good food may help keep you going, but successful aging is also a psychological feat. Loneliness, for example, can speed your demise no matter how conscientiously you care for your body. "We go through life surrounded by protective convoys of others," says Robert Kahn, a University of Michigan psychologist who has studied the health effects of companionship. "People who manage to maintain a network of social support do best." One study of elderly heart-attack patients found that those with two or more close associates enjoyed twice the one-year survival rate of those who were completely alone.

Companionship aside, healthy oldsters seem to share a knack for managing stress, a poison that contributes measurably to heart disease, cancer and accidents. Researchers have also linked successful aging to mental stimulation. An idle brain will deteriorate just as surely as an unused leg, notes Dr. Gene Cohen, head of the gerontology center at George Washington University. And just as exercise can prevent muscle atrophy, mental challenges seem to preserve both the mind and the immune system. But what most impresses researchers who study the oldest old is their simple drive and resilience. "People who reach 100 are not quitters," says Adler of the National Centenarian Awareness Project. "They share a remarkable ability to renegotiate life at every turn, to accept the inevitable losses and move on." Merle McEathron knows all about accepting losses. She's 102 today, but she was just 7 when she found her mother dead on the floor at her childhood home in Vincennes, Ind., felled by a heart attack. As the oldest girl in the family, Merle had to raise her baby sister and take over cooking and cleaning for her father and two older brothers ("I stood on a box to reach the range," she recalls). She married at 15, but her man left her at 25, so she started a general store and worked there long enough to put both of her sons through college. The boys were grown by the time World War II came along, but she found other ways to stay busy. She worked as a house mother at the Cadet Club, a military social center, where young airmen took her flying in small warplanes after hours. And when the war ended, she got in her Buick and headed for Arizona.

She was 51 years old by the time she hit Phoenix, but the move brought many adventures, including three more husbands. After dumping one (a dance-hall sax player with a roving eye) and outliving the others, she moved herself into the Eastern Star retirement center to avoid getting lonely. A doctor assured her she would never walk again when she broke her leg four years ago, but she got herself a walker, made her way down to the exercise room and worked the injured limb until she could get around on a cane. Then she threw away the cane. She now walks a mile and a quarter each day, and every September she travels to Indiana for a reunion at the Cadet Club. When she gets there, she climbs over the wing of a restored World War II training plane, crawls into the cockpit behind the pilot and rides that baby into the sky.


With Anne Underwood and Mary Hager
Newsweek 6/30/97 Lifestyle/How to Live to 100

* * *

I emphasized the entire last section because I read this article a long time ago, but I still think about that woman regularly. Screw what the doctor tells you! Such quacks.

Wednesday, April 30, 2008

New England Centenarian Study Basic Summary

http://www.sunjournal.com/story/262078-3/LewistonAuburn/Doctors_advice_on_living_to_100/

Doctor's advice on living to 100

- Staff Writer Bonnie Washuk
Tuesday, April 22, 2008

BOSTON - The number of people who live to 100, like Lewiston's Libby Goldman, is low, about 1 out of 8,000, says Dr. Thomas Perls, director of the New England Centenarian Study at Boston University's Medical Center.

Of those who live to be 100, "the larger numbers aren't doing so well," Perls said Monday. Only 20 percent are lucid.

Those in that minority can keep going to 101, 102, 103 and beyond, "as long as their minds are sharp," Perls said.

"Some people say, 'Who would want to live to 100?' I say most of us," if the disabilities associated with old age are compressed to the very end of life, he said.

The vast majority of those who live to 100 have lived independently through their early 90s, Perls said. The world's oldest known person today is Edna Parker of Shelbyville, Ind., who celebrated her 115th birthday April 20. People who live to 110 are "supercentenarians" and are rare, Perls said.

There are three common traits of centenarians, according to research in the New England Centenarian Study:

• Good genes. They have "significant genetic advantages" and lack genes that predispose them to diseases, Perls said. Longevity often runs in families.

Good health habits. Most don't drink or smoke, and they exercise. They're not overweight.

They manage stress well. Perls guessed that Libby Goldman was "gregarious and optimistic." People who live to 100 "find humor in their daily lives." They have stress, but "they seem to be able to let go of it easily."

To learn more about the New England Centenarian Study at Boston University's Medical Center, go to: http://www.bumc.bu.edu/Dept/Home.aspx?DepartmentID=361


* * *

Not too helpful, as it's all stuff we knew. I think stress is the biggest problem for most people. The good news is that if you're exercising and eating properly, stress is less likely to be a problem anyway. And what better excuse to block out time for your favorite activities and to hang out with good friends?

Monday, April 28, 2008

NY Times Piece on Blue Zones

http://www.nytimes.com/2008/04/24/fashion/24CYBER.html?pagewanted=1&_r=1

How to Live Longer Without Really Trying

By MICHELLE SLATALLA
Published: April 24, 2008

MY neighbor Bruce has the healthiest lifestyle on the block. He eats small portions and skips dessert. He walks to work. His hobbies — coaching Little League, riding his bike and taking his dog on hikes — all involve getting wholesome, fresh air.

This behavior drives my husband, who has the least healthy lifestyle on the block, crazy. “You’re going to be so lonely living forever,” he yells at Bruce from our balcony, where we drink beer. “All the interesting people will be dead.”

“Yeah, good luck with that,” I chime in to show support for my husband (and Anchor Steam).

But secretly I’m on Bruce’s side. I wouldn’t mind living forever. Or at least long enough to blow out the candles on my 100th birthday cake.

Maybe I can. According to a new book that looks at the daily routines of clusters of centenarians who live in four geographically remote or culturally isolated “blue zones” of longevity — from Okinawa to a community of Seventh Day Adventists in Southern California — all I need to do to extend my life is follow a few of their simple secrets.

Eat less. Make family a priority. Banish stress. I figured it should be no problem to follow most of the common-sense tips that Dan Buettner outlines in “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest” (National Geographic, 2008).

Of course, I was not going to be able to work a nightly glass of mugwort sake into my diet as easily as an Okinawan. Or spend the whole day hiking uphill like a Sardinian shepherd.

But maybe I could take advantage of the culturally isolated and geographically remote environment in which I live — my basement, in front of a computer — to create my own blue zone. I hoped, in fact, to find a way to obey the Power 9 — what Mr. Buettner nicknamed the rules of longevity — without ever getting up from my desk.

The first step was a cinch. Mr. Buettner recommends getting started by visiting www.bluezones.com to take a test called the Vitality Compass. Answer 35 questions, and voilĂ , it calculates your life expectancy.

I felt healthier already. Two minutes later, I received (sort of) good news.

“You are in the Blue Zone!” the Web site told me, adding that my biological age is 40, which is better than both my real age (46) and my Wii Fit age (49), but not nearly as young as the age I would like to look (23).

But then the results took a dark turn.

My life expectancy: 95.2.

My healthy life expectancy: 83.9.

While 12 years of decline was bad news for me, it would be even more of a blow to my children, who already have been warned that they won’t inherit my jewelry if they put me in a nursing home.

The only way to react to such dark news was to scoff at it, and dismiss the quiz as a publicity stunt to sell books.

Sadly, however, it turned out that the quiz results were based on a complex, 106-page algorithm developed by Dr. Robert Kane, a physician and a professor at the University of Minnesota School of Public Health.

“What the results tell you are a confirmation and a consolidation of what’s been known, for the most part,” for decades, Dr. Kane said in an interview. “The challenge now is to try to get people to use it to change behavior. Most of us know what we ought to do, but have a hard time doing it.”

Like me. If I followed all the personalized advice in the quiz’s final report, I could get as much as an extra 2.3 years — if I didn’t get struck by lightning or some unforeseen fatal disease. But even knowing that incentive, I suffered an immediate setback. Two suggestions — get more rigorous exercise and eat less — made me hungry.

A few Mint Milano cookies later, I returned to my desk determined to improve. I e-mailed my tennis doubles partner, Stacey (who is also studying to become a certified personal trainer), to volunteer to let her train me twice during the next week.

She wrote back, with suggested training sessions and gossip about the latest team scandals, which sidetracked me until my fingers had gotten such a rigorous typing “workout” that I was ready to move on to the next suggestion: avoid salt.

To accomplish this, I sat at my desk awhile, eating nothing, until I figured enough time had passed to allow me to check off the no-salt suggestion.

Next: eat more fruit.

A Google search for salty fruit yielded 456,000 results. I settled quickly on something delicious called Sweet-n-Salty Fruit-n-Nut Honey Lace Brittle. Was that so hard?

After printing out the recipe, I moved on to the next suggestion: drink red wine.

Here — while people who know me might find this hard to believe — I hit a roadblock. While it’s possible, sometimes even essential, to drink wine in front of my computer, I couldn’t imagine myself drinking red.

Seeking clarification, I phoned Mr. Buettner. “Do you really think some book is going to get me to give up white wine?” I asked.

“No, no, you don’t have to,” he said in a reassuring tone meant to lower my stress level (another suggestion from my final report). “When it comes to drinking any spirits, a woman should have a drink a day and maybe two, unless pregnant.”

“Any spirits?” I pressed.

“You get this extra little antioxidant bump” from the polyphenols in red wine, he explained. “But white wine is fine too. I know drinking alcohol helps because I looked at epidemiology studies of huge populations and saw that those who drink a little outlive those who don’t.”

No doubt because nothing reduces stress like a full glass of chardonnay. And I needed relaxation more than ever because Mr. Buettner had become part of the problem. “I’m feeling considerable stress,” I told him, “because, according to your quiz, I am not going to live to be 100.”

“You have to have won the genetic lottery to live that long,” he said. “Like, did your grandparents and all their siblings live to be 100?”

I considered. Perhaps all four grandparents combined reached that age. My only option was to tackle another of the Power 9.

“I am thinking of trying to be more likable, as page 259 of your book suggests,” I said. “But how does that help?”

“If you’re likable, you’re likely to have a better social network, and even get better health care at the doctor’s office because the people who take your blood pressure will do a better job,” he said.

Pray tell, how to become more likable? “Be interested, not just interesting,” he said. “Likable people tend to ask you a question about yourself instead of just talking about themselves.”

Taking his advice, I changed my Facebook status to say, “Michelle is wondering what YOU are thinking.”

This prompted a Facebook friend to write a post: “Funny you should ask. ...”

Encouraged by how youthful my newfound amiability made me feel, I sent a text message to my Twitter entourage that said, “I meant to mention earlier, you look really good today.”

No response. So I texted, “Did you change your hair or what?”

This backfired. One of my Twitter-hating teenagers texted, “Do you realize that everyone can see what you’re typing?”

In desperation, I was ready to take the final bit of Mr. Buettner’s advice (“Maybe you should minimize time spent on the Internet as a way to reduce stress”) and spend some quality offline time “surrounded by those who share your blue-zone values.”

So I made a pan of calorie-laden chicken tetrazzini and went across the street to Bruce’s house with it. There my husband and I found him poring over the score sheet from a Little League game (his team won 20-5, which had to have diminished his stress).

“That looks good,” Bruce said, pointing to the casserole.

“Try some,” I said.

He had seconds. I didn’t.


E-mail: slatalla@nytimes.com


* * *

Not terribly chock full of any new info on the Blue Zone book, but I included it because her writing is entertaining. I've seen conflicting reports about alcohol--some say it improves average lifespan, but then I've seen reports that most centenarians tend not to be drinkers. This researcher seems to be giving it the go-ahead. I presume the epidemiological evidence he mentioned was more than just average lifespan, and analyzed centenarian patterns separately as well.

Oh, did I not tell you last time that Blue Zones has a website? Yah, because it does.

I've been there; there's a lot of bunk, because they hired a bunch of bloggers to post new material constantly based on their personal opinions and not Buettner's research. Whatever you gotta do to market your book, I guess.

Centenarian Blue Zones

Source: http://www.startribune.com/17163371.html

Centenarians: Living, learning

By RANDY A. SALAS, Star Tribune

Last update: March 31, 2008 - 5:53 PM

By Gianluca Colla

Dan Buettner with 100-year-old Felipe Gudoy, in Costa Rica's Nicoya penninsula.


Aging only has an accelerator pedal, Dan Buettner says -- there is no brake. So the key to living longer is simple: Don't step on the gas.

But how do you do that? For a clue, the Minneapolis author and explorer traveled the world to find so-called Blue Zones, places where the people live much longer and in greater number than is the norm. He and a team of researchers then studied those people to find common links that might translate into a longer life for anyone.

The result is Buettner's new book, "The Blue Zone: Lessons for Living Longer From the People Who've Lived the Longest" (National Geographic, $26).

In three years of research, Buettner found four Blue Zones, places where people have up to a three times better chance of living to 100 than we do: Okinawa in Japan, a mountainous region in Sardinia in Italy, the Nicoya Peninsula in Costa Rica, and Loma Linda, Calif. He joined with the National Institute on Aging to come up with a methodology to understand each region's culture of longevity and then backed it up with epidemiology studies.

"It's not just Dan Buettner's observations," he said.

Dr. Greg Plotnikoff, director of the Institute for Health and Healing at Abbott Northwestern Hospital in Minneapolis, joined Buettner in Okinawa to vet the author's field work there. He praised Buettner's big-picture approach to studying the centenarians.

"It's not just 'What did you have for breakfast Mrs. Jones?' It's the whole context," Plotnikoff said. "This is why I'm such a big supporter of Dan's work. He's starting from a different perspective."

The gist of Buettner's findings, which he will discuss Wednesday during a sold-out book-launch presentation at Minneapolis Central Library and Friday at the SweatShop Health Club in St. Paul, should be good news to most people.

"Typically, when Americans think, 'I want to live longer or stay younger,' they jump to supplements or to diets or to exercise programs," Buettner said. "But the biggest 'Aha!' for us was that the things that truly give you extra quality years and make you look and feel younger now are easy and don't cost anything."

Dr. Steven Miles, a geriatrician and a professor of medicine and bioethics at the University of Minnesota, said he generally agrees with the tips derived from Buettner's findings.

"On the other hand, you really don't need to go and look at exotic subcultures to derive these rules," Miles said. "They can be derived relatively easily right here at home."

Buettner condensed the lessons in "The Blue Zone" to five tips:

1. Be naturally active.

That means gardening, walking with friends, playing with the kids and other everyday activities.

"The type of physical activity you enjoy is probably much better for you in the long run than anything else you can do, such as running marathons or triathlons or pumping iron," Buettner said.

Also consider changes that force spontaneous exercise, such as getting rid of the TV remote control so you have to get up whenever you want to change the channel or using a shovel instead of a snowblower.

2. Hang out with the right people.

If you spend your time with people who eat fast food and don't exercise, you're likely to pick up the same habits.

"This has a huge, profound impact on your lifestyle," Buettner said. He cited the extensive Framingham Heart Study, which found that obesity can be "socially contagious."

3. Reduce calories.

Before each meal, elders in Okinawa recite an adage to remind themselves to stop eating before they're full. You can do that more easily by replacing your 12-inch dinner plates with smaller ones.

"Every single meal, you'll cut 20 to 30 percent of the calories," Buettner explained, "because a big cue for telling us whether or not we're full is, is our plate empty?"

He added that University of Minnesota research suggests that people who eat a big breakfast tend to eat fewer calories throughout the day than people who skimp on their morning meal.

4. Restrict meat intake.

The easiest way to do this, Buettner said, is to stop buying meat at the grocery store. That will cut meat from your daily life but still allow you to eat it on special occasions or when you dine with your family and friends.

"The longest-lived people in the world eat meat less than four times a month," he said. "I think not eating meat adds an easy half a dozen years to your life."

5. Have a sense of purpose.

Two ways to do so are reconnecting with your religion and volunteering.

"As your job wanes down and your kids grow up, that's when it's hugely important to have a sense of purpose," Buettner said.

He's working on a new project about happiness and said he has found that 80 percent of the things that optimize your lifestyle also make you happier.

"By just putting a little more energy in the right areas of our life, it will have a huge payoff," he said.

"The power is in the repetitiveness, in doing it for a long time and making it your lifestyle. The key is to change your environment -- your social environment, your work environment -- because that will last. A diet won't. An exercise program won't."

Here's to a long life.

Randy A. Salas • 612-673-4542


* * *


If the link is still active, I highly recommend following it for the captioned photo gallery; among the pictures are a 99-year old man waterskiing (his secret, it says, is his physical activity, eating small portions of good food, and that his weight is the same as it was when he enlisted in the service for WWII) and a centenarian woman who starts every morning by walking a mile through the halls of her building, then goes to the gym to cycle for 6-8 miles, and finishes off with weight training. If those pictures don't inspire you, you're doomed!

The Okinawan adage they recite before eating is a concept known as "harahachibu," or eating only until one feels 80% full. My mother always struggles to remember that one ("hairy hotsy boo-boo?").