How to Live to 100 Without Really Trying

OK, it might actually take SOME trying to live that long, but there are common habits found among those who live to 100.

Today the oldest living woman, Mary Josephine Ray, died at the ripe, old age of 114. She was known as a "super-centenarian." It's the new term for the lucky individuals who live past 110! I don't know about you, but I'm totally in the 100 club. More and more evidence shows that environment, diet, and lifestyle (ie. things within our CONTROL) play a larger role than was once thought on how long we live.

Since this is the case, it is worth taking a look at the habits that are common among centenarians:

1) Eat well - Most centenarians have good eating habits, don't drink heavily, and don't smoke. Some studies have shown a correlation between calorie restriction and increased lifespan.
http://www.nytimes.com/2006/10/31/health/nutrition/31agin.html

2) Get your blood moving - Exercise is a great way to slow the aging process by preventing many diseases (obesity, heart issues, diabetes). It also helps maintain wellbeing by warding off depression and anxiety.

3) Use your noodle - Most centenarians remain mentally active throughout their life. Stay mentally fit by having a hobby, engaging in stimulating conversation, travelling, or whatever moves your brain!

4) Reach out - Staying connected with others and/or being a part of a community is another common habit among 100-year-olds. Feeling needed can give you a sense of purpose and belonging.

5) Have faith - Those who are religious or spiritual tend to live longer. Prayer, faith, meditation, spirituality (or whatever works for you) lowers stress and raises spirits. Almost all centenarians have been shown to be very spiritual or religious. If you're not religious, try taking up meditation.

6) Give thanks and relax - Those who have made it to 100 are generally better at handling their emotions and keeping stress levels in check. They generally have good mental health and a positive outlook on life (see my previous post on positive psychology for suggestions!!)

Be calm and well!!

A Little Moral Fiber Goes a Long Way

According to urbandictionary.com, moral fiber is defined as "the capacity to do what is right, no matter what the circumstance." I can't think of a good connection between that AND nutritional fiber, but I'm sure if you use your imagination, you can probably conjure up something. It was worth the catchy post title!

The subject of this post is...fiber (the nutritional kind)! It's something that you probably hear about everywhere these days. Everything now has fiber in it, from children's breakfast cereals to even grape juice!

Fiber is a very important part of your diet:

- Helps lower blood cholesterol level, reducing risk for heart disease
- Helps stabilize blood sugar level
- It is linked with prevention of many cancers, especially colon and breast
- Helps prevent constipation, diverticulosis, hemorrhoids, and other disorders
- It is good for removing toxins from the intestines and body
- Increases satiety, helping to assist in weight management

Most American diets are seriously lacking in fiber and now that people are becoming more health conscious (and the Obama administration is clamping down), food companies are adding fiber to their products, hoping to make their highly processed foods look less processed (http://www.usatoday.com/money/industries/food/2009-06-03-kellogg-adds-fiber-to-cereals_N.htm).

I think it's great that companies are now fortifying their food and beverage products with fiber, but in the end, consumers need to pay attention to what it is ALSO in their products other than additional fiber (ie. high sugar, food coloring, additives, etc).

A great example - I am a fan of the Fiber One Oats and Chocolate bars,



but after looking at the number ingredients in them, I have reconsidered my opinion of them:

Chicory root extract, chocolate chips with confectioners shellac (chocolate chips [Sugar, Chocolate Liquor, Cocoa Butter, Dextrose, Milk Fat, Soy Lecithin, Ethanol, Shellac, Hydrogenated Coconut Oil]), Rolled Oats, Crispy Rice (Rice Flour, Sugar Malt, Salt), Barley Flakes, High Maltose Corn Syrup, High Fructose Corn Syrup, Sugar, Canola Oil, Honey, Glycerin, Maltodextrin, Palm Kernel Oil, Tricalcium Phosphate, Soy Lecithin, Salt, Nonfat Milk, Peanut Oil, Cocoa Processed with Alkalin, Natural Flavor, Baking Soda, Color Added, Almond Flour, Sunflower Meal, Wheat Flour, Mixed Tocopherols Added to Retain Freshness.

Take note that the chocolate chips have "shellac" on them, which is a waxy coating (also often used on produce such as apples) to make it look shiny and nice. Not too healthy! In general, I treat fiber and energy bars as a dessert, so if you look at it as a "treat" which is usually a lot less healthy, the damage isn't too terrible. I like the way the bars taste, but I won't be buying boxes of them and eating them on a regular basis. They are a great way to supplement your diet with fiber occasionally, but it's probably not a good idea to rely on them frequently as a healthy food.

The best fiber to eat is the kind that is naturally in the food, not artificially added.

Great sources of fiber:
- Whole grain cereals and flours
- Brown rice
- Bran
- Fresh and dried fruits
- Fresh vegetables
- Nuts and seeds
- Beans, lentils, peas

If you can substitute a few items in your diet for fiber-rich alternatives, you're doing well. Once you have included some in your diet, I would then say that it is OK to add in some of the new "fiber-supplemented" foods on the market, such as cereals with fiber added, fiber bars, etc.

I usually get my daily fiber intake by substituting high fiber wheat bread and bagels for lower fiber white breads. Also, I will try to eat oatmeal whenever possible. I keep apple and cinnamon packets of Trader Joes oatmeal in my desk at work. I will also almost always use multigrain or whole wheat pasta as well, instead of traditional semolina pasta. I understand that not everyone likes the way whole wheat pasta tastes. Ronzoni (and I'm sure other brands) also create "whole wheat blend" pastas that are a blend of whole wheat and regular flour. They taste pretty good. I am always on the search for better brands!



The key to incorporating fiber in your diet is making it palatable. If you have to gag down chalky powders or cardboard tasting bread, it's going to be tough to keep it in your diet.

The other options, speaking of chalky powders, are fiber supplements that come in powder and pill form. I find these harder to incorporate into your diet since they often don't dissolve in water and have to be taken in addition to food. On the plus side, you can get away with a diet low in fiber, by taking a fiber supplement.

I am currently taking Spectrum Essentials Flax Fiber Prebiotic Dietary Supplement


which tastes fine in juice or sprinkled on food, but it definitely does not mix well with water. I chose it because of its health benefits:

It has flax seed instead of psyllium in it. Psyllium has a higher content of soluble fiber, which can actually cause constipation if enough water ISN'T consumed. The lignans in flax seed also contain phytonutrients which can actually help balance hormones.

You could also consider taking a supplement that completely dissolves in water - Benefiber Fiber Supplement Powder. I have never tried it, but it seems pretty convenient and the ratings for it on Amazon are good.



There are many, many more products out there. If I come upon any good ones, I will be sure to post them.

Lastly, when it comes to taking fiber supplements...

Experts recommend:

- Introducing fiber into the diet slowly, increasing amounts over time (doing it too quickly can lead to gas, bloating, or diarrhea).
- Drink plenty of liquids when consuming fiber to prevent constipation.
- Don't go overboard.
- Try and incorporate fiber here and there into meals. It doesn't have to all be consumed at once.
- Take supplement at least 2-3 hours before or after any medications, since fiber can decrease absorption.

The Importance of Positive Psychology

I attended a very interesting Management Grand Rounds Session today at Harvard Medical on Positive Psychology. It is the first one I have attended and I am excited to say that it was wonderful! The speaker was Shawn Achor, a very influential member of the Harvard community who has done an enormous amount of research on the topic of the psychology of happiness. He travels all over the world teaching how positive psychology can raise both happiness and performance.

Links to one of his talks on positive psychology at a different location:






I first learned about positive psychology while reading about "the law of attraction" in Jack Canfield's The Success Principles which then led me to the many books of Esther and Jerry Hicks (namely Money, and the Law of Attraction: Learning to Attract Wealth, Health, and Happiness).

The law of attraction states that everyone is connected to one another through a giant "web." Thinking in this way, we have the power to change and influence just about anything, utilizing either positive or negative thoughts.

The idea is that negative thoughts produce negative outcomes and positive thoughts produce positive outcomes. So, even if you have the intention of turning a bad situation into something good, you will continue to attract bad things until you stop focusing on the negative.

For example, let's say you are trying to avoid getting the flu. You start thinking a lot about the flu, doing research online about how to avoid it, etc. You have good intentions, but in the end you are still focusing on the negative, the flu. By doing that, you are indirectly "attracting" the flu. The idea then is to flood your mind with thoughts of health and wellness, instead of focusing on the flu.

The goal is to visualize your "perfect world," flooding your brain with positive thoughts. By doing this, you are not only making yourself feel good, but according to "the law of attraction," you are putting yourself in alignment to achieve and receive what you are feeling.

I feel like positive psychology is very similar in that the end goal is to simply feel happy. It makes sense that you get out of life whatever you put in, whether you buy into "the law of attraction" or not. If you feel good on a daily basis, you are probably more likely to be both mentally and physically healthy. This is good!

In his lecture, Shawn narrowed down the 5 things that everyone can do to feel happier in life (ie."train your brain"):

1) Three Gratitudes - Every night write down 3 things that you're grateful for, the more specific, the better.

2) Journaling - Write down your positive thoughts in a journal for at least 20 minutes, a few times a week.

3) Creating a Habit - Establish a new positive habit and keep stick with it (reading a new book every month, exercising, practicing an instrument, etc.).

4) Meditation - Learn to empty your mind and sit quietly for at least 5 minutes every day.

5) Exercise - Studies show that exercise helps keep depression down. I also feel like it helps you develop good habits since it takes a lot of self discipline. I think it often makes me feel good for the sheer reason that I am proud of myself after doing it.

He added a 6th to his lecture, that is not on his list on the website:

6) Random Acts of Kindness - Stanford University psychologist Sonja Lyubomirsky asked her students to perform 5 "random acts of kindness" per week. Results showed that these students showed higher levels of happiness than the control group, demonstrating that altruistic acts can lead to an increase in well-being.

More information on this can be found at:
http://www.aspirantworld.com/resources/tips.cfm

The irony of all of this:

If you were to closely follow positive psychology or "the law of attraction" etc., it probably isn't in your best interest to focus on "how to get healthy" (ie. this blog:). It is better to direct your thoughts to how you WANT to feel rather than focusing how to FIX what you are NOT feeling. I personally believe that it is OK to recognize negative feelings provided that they don't become the main focus.

That is the problem with a lot "holistic" medicine in the world today. People become SO fixated on how everything is so unhealthy, how the world is so corrupt, how they need to constantly try new herbs/treatments/detoxify etc. In trying so hard to "get healthy," these people are actually making themselves more ill in the process. Many of these people are often already healthy and end up even CREATING problems.

I don't want to send a mix message in saying all of this though. I am very much into alternative medical treatments and trying to be healthy, but I feel that it is important to also stay positive and not FOCUS on what is wrong, negative, or unhealthy.

It is OK to recognize a problem, in fact, for people who internalize things, it is therapeutic to recognize that something is wrong. Recognition is what allows us to also let things go. Too much recognition though can go in the opposite direction, NOT allowing us to let something go. It is when people begin to obsess over these problems, never recognizing any positive changes in their bodies or lives, that they go wrong.

I believe that it is possible to address health concerns while ALSO maintaining a positive outlook on life! The mind and body are VERY closely linked and people often ignore the health benefits of keeping a positive outlook on life.