On Christmas Eve I received a phonecall from a long-lost friend living at Waga. After exchanging pleasantries, I casually asked him how old he was. ‘I’m in my early 90s,” he said.
“What are you doing these days?”
“I drive my three-wheeler to transport my younger daughter’s children to and from school. When I am free I cultivate a small plot of land with vegetables,” he said.
He is a former soldier. Even after retirement he goes for long walks and avoids eating rich and junk food. Although he is not a vegetarian, he subsists on a frugal diet and remains active throughout the day. I hope he might be able to live up to be a centenarian.
My soldier friend reminds me of Li Yeung, 103, who was one of 600 centenarians living in Hong Kong. Until she moved to live in a nursing home, she led an active life. She used to climb many flights of steps to meet a friend living on the sixth floor. She did her own marketing and groceries. Although she had a brush with cancer in her 70s, she remained stable and active. According to her granddaughter, Yeung could still get round with a walking frame.
Life expectancy
The good news is that most of us have a chance of achieving a ripe old age. According to the United Nations, Hong Kong has the world’s third highest life expectancy. For men it is 78.7 years and for women it is 84.7. Elsewhere in Asia, the numbers are improving. In Singapore life expectancy in 2002 was 76.8 years for men and 80.6 years for women. Life expectancy is also edging up in Malaysia and the Philippines. Even in Sri Lanka many people live long and there are quite a few centenarians.
There are many factors for higher life expectancy in any country. It is said that the people who live the longest and suffer the least from degenerative diseases have a mainly vegetarian diet combined with plenty of outdoor exercise. Robert McCarrison, a British surgeon, has recorded his travel experiences in a remote Himalayan kingdom known as the Hunza in the 1940s. He says he was astonished to discover that many degenerative and infectious diseases which are common in the West were unheard of in Hunza.
During his stay he never met a patient suffering from gastric or duodenal ulcer, appendicitis or cancer. He observed that the diet of Hunza people consisted mainly of whole meal chapatis, maize and barley with green vegetables such as beans and legumes. In addition, they consumed a lot of fresh and dried apricots. Although we are clamouring for milk food, goat milk was occasionally allowed on feast days.
Even the people of Vilcabamba in Ecuador are known for their longevity. The elders walk long distances until the end of their days. By contrast many people in developed and developing countries do not like to walk even short distances. As a result most of them decline in their 60s having lost the use of their bodies after a sedentary way of life.
While most people are engaged in sedentary jobs, many people can be seen seated on benches and chairs at railway stations and airports. In addition they eat a lot of rich and junk foods. In the early 19th century a vegetarian religious sect known as the Bible Christians settled down in Philadelphia. They were amazed to see local people eating hearty meals including red meat, fried food and sweet puddings. Suddenly an outbreak of cholera swept over the town and many people succumbed to the disease. However, the Bible Christians and other vegetarians remained unscathed.
Macrobiotic diet
We have heard that yogis in the Himalayan region live long. According to them, when you eat meat the human body becomes lethargic. As vegetarians they consume a lot of fresh vegetables and fruits. Scientific analysis proves that vegetables and fruits retain their goodness in terms of vitamins and minerals. As cooking and processing destroy many important nutrients, some vegetables should be eaten raw.
In the East, people believe in the macrobiotic diet well known for its curative properties. The macrobiotic diet tends to balance ‘Yin’ and ‘Yang’ energies found in food. As a result the body chemistry will remain harmonious. Researchers at the Harvard Medical School have demonstrated that the macrobiotic diet contributes to longevity by lowering cholesterol and high blood pressure.
Anybody who cares to live long should take note of traditional ways of eating. The Peak Immunity Diet goes down well with modern scientific understanding of the chemistry of food. With the advent of viruses such as Covid 19, people are looking for Peak Immunity Diets.
Scientists believe that fresh vegetables should be consumed in their natural state as far as possible. It is obvious that some vegetables have to be cooked. When the body is properly nourished it can withstand the onslaughts of any virus even without a vaccine. The digestive system, metabolism, and the immune system should work to peak efficiency if you are planning to live long. Demetria Bongga, a Professor of Nutrition at the University of the Philippines, has advised elderly people to have a diet rich in nutritional value. According to her, we should consume dark-green vegetables, sweet potatoes, fruits, soy products, whole grains, nuts and salmon. Those who are less efficient at absorbing nutrients should take vitamin pills. However, she sounds a warning that vitamins are not a substitute for a healthy diet.
Adequate sleep
Apart from nutritious food, adequate sleep is necessary for healthy living. According to a research at the University of California, you need to have at least seven hours uninterrupted sleep. Meanwhile, stimulating mental activities will boost your brain. If you remain mentally active, it will prevent the onset of intellectual decline. Those who attend places of religious worship remain healthier than non-believers. Religious leaders also discourage smoking and drinking. Therefore the participation in religious activities will work to your benefit in the long run.
Despite hopes of living to 100, we are plagued with debilitating health problems such as cancer, arthritis, heart disease, and osteoporosis. However, with proper lifestyle changes you will be able to increase your chances of living long. One major problem we have to face is the withering of muscles as we age. Even regular exercises cannot prevent the loss of muscle strength. A study by the August Krogh Institute in Denmark indicates that weightlifters can maintain their muscle strength even in their old age. According to research, muscle and bone loss can be prevented through weight training. However, the question remains whether elderly people can do weightlifting.
A brisk walk is perhaps the best form of exercise for elderly people. However, there is no need to walk briskly every day. If you can do it three times a week, it is sufficient. Brisk walking improves your stamina and helps to maintain muscle tone. According to research, those do not take a morning walk at least twice a week are at risk of sustaining a fall. A fall can lead to a hip fracture in elderly people. They also have a higher risk of mortality.
If you wish to live long, you have to give up smoking. The benefits of quitting can be felt by the elderly almost immediately. When you give up smoking, breathing becomes easier and your appetite will increase. I have seen how heavy smokers suffer in their old age. They have to blame themselves for their pathetic condition.
Community services
Elderly people should also take part in community services such as Shramadana campaigns. Those who help others in their needs are usually rewarded with more years to their lives. At the same time, try to have one or two pets at home. When you are depressed they will bring you immense happiness. You have only to feed and look after your pets. They do not expect anything else from you.
Those who wish to be centenarians do not complain about their problems. They do not get involved in unnecessary arguments and brawls. Aiming to live for 100 years is something like your wish to reach the moon. Even if you fail to reach the moon, your will find yourself among the stars!