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Introduction

The Search Continues

For centuries, humans have been seeking it. We’ve sailed across oceans, trekked long distances to remote villages, and scaled mountains to find it. We’ve consulted shamans, priests, and yogis trying to uncover its secrets. We’ve tried herbs, potions, and “miracle” foods in hopes of obtaining it. What is this elusive thing we seem so desperate to find? Some might call it the fountain of youth or a “cure” for old age, but what we’re really searching for is a way to stay young and prolong our lives.

The interest in extending longevity is as old as humankind itself. The subject was explored in Greek mythology and pondered by ancient philosophers. For nearly 5,000 years, traditional Chinese medicine has prescribed meditation, yoga, and herbal remedies to promote health and lengthen life—practices that continue to be used today. In 1550, one of the first known books on longevity, entitled The Art of Living Long, was written by Luigi Cornaro, who suggested that life could be extended through moderation. Many would agree this is still good advice. Since then, scientists, demographers, gerontologists, and other experts have been working tirelessly to uncover the secrets to a longer life.

Today we have an entire industry devoted to antiaging—one that is growing rapidly. Research from Global Industry Analysts projects that the U.S. market for antiaging products and treatments will expand from $80 billion in 2013 to more than $114 billion by the year 2015, fueled by our desire to slow, stop, or even reverse the effects of aging. From wrinkle creams and cosmetic surgery, to dietary supplements and hormone therapy, there are many who are eager to capitalize on our obsession with youth. In fact, there have been so many products and treatments promising antiaging miracles over the years, it prompted the National Institute on Aging (NIA) to issue a warning to consumers to be skeptical of exaggerated claims. According to the NIA, the best advice for living longer goes like this: eat a healthy diet, exercise regularly, and don’t smoke.

Despite our modern medical marvels and the emergence of a variety of antiaging specialists, including biogerontologists whose goal is to “extend a healthy life span,” it seems there is still no miracle cure for aging. Indeed, there is widespread disagreement within the medical establishment as to whether such a “cure” exists. But the search continues.

Taking Control

In the meantime, we can take matters into our own hands. Aging may be inevitable, but how we age is largely up to us. In fact, there is a great deal we can do to improve this phase of our life. While scientists work to discover the role that genes play in aging, we know that only about 20 to 30 percent of how long we live, as well as our health during those years, is dictated by genetics. The other 70 to 80 percent is determined by lifestyle and environmental factors, including diet, exercise, education, healthcare, interaction with others, and even attitude.

For instance, the number one killer of both men and women in the United States is heart disease, the majority of which is preventable. Chronic illnesses such as type 2 diabetes and high blood pressure, which shorten lives and decrease the quality of life in older adults, are also largely avoidable and can be controlled with proper treatment. Though the scientific community may disagree on how to prevent the effects of aging, most would agree that we can significantly influence how well we age.

In addition to health considerations, planning for your senior years can also improve the quality of those years. Saving for retirement, downsizing, choosing the best place to live, maintaining social connections, putting your estate in order, and making end-of-life decisions are important factors in the aging process. In other words, aging well doesn’t just happen—it requires planning and thoughtful decision making. Yet, all too often, these decisions are made after a health crisis or accident occurs, when we are least able to make well-researched, careful choices.

The goal of this book is to help you prepare for your senior years, considering some of the plans and actions you should be taking in your 50s, 60s, 70s, 80s, and beyond. The information contained within these pages is not meant to reveal the mysteries of human longevity, but rather empower you to live an active, engaged life; to make your senior years the healthiest, happiest possible. To that end, we’ve gathered expert advice from many fields, including financial planning, elder law, healthcare, nutrition, and physical therapy. You’ll also find stories from people in different stages of life to help educate and inspire. And, of course, who better to guide our journey than those who are living a long life while maintaining their vitality—so look for “Words of Wisdom” sprinkled throughout.

Lessons Learned

Speaking of folks who have lived a long life, in 2008, the National Geographic Society published a book entitled The Blue Zones that profiled four distinct areas of the world with high concentrations of some of the longest-lived people. These people are unique not only because they reached the age of 100 or more, but they also exhibited “amazing vigor,” remaining healthy and active into their advanced years. What’s their secret?

This study of the world’s healthiest long-lived people teaches us there is not one secret, but rather many factors that contribute to aging well. While one woman credits her health and longevity to a strict vegetarian diet and yoga, a man attributes his vitality to hard work and a daily Scotch; still another person believes strong faith and family ties are key. There are, of course, some common denominators among these remarkable people, who have not only managed to live long lives, but fulfilling, purposeful lives.

In the end, our life span is determined by a combination of factors, including genetics, environment, and lifestyle choices. But is longevity really the most important issue? As Steven N. Austad, Ph.D., author of Why We Age: What Science Is Discovering About the Human Body’s Journey Through Life states: “The question is—and here’s where I think the best health practices are really important—if you live to be 100 years old, what sort of 100-year-old are you going to be?” Aging and many of its effects are unavoidable, but how we plan for and handle these changes are up to each of us.

Nine Lessons from the Blue Zones

Although the Blue Zones are distinctly different areas scattered around the world—Sardinia, Italy; Okinawa, Japan; Loma Linda, California; and Nicoya, Costa Rica—they have something in common: they are home to the world’s longest-lived people. More importantly, these people live healthy, active lives well into their 90s and 100s. They manage to live longer and better, not through medical intervention or miracle cures, but with these simple everyday habits:

• Regular physical activity—They don’t run marathons or do power lifting, but they do engage in daily low-intensity physical activity, such as walking and gardening, which is often part of their work or lifestyle.

• Calorie reduction—Though the menu is different in each Blue Zone, they all consume fewer daily calories than many other parts of the word. They don’t “go on diets,” but naturally eat less—and what they do eat is leaner. Okinawans stop eating when their stomachs are 80 percent full, which is a way of eating mindfully.

• Less meat and processed food—Most centenarians in these Blue Zones never had the chance to develop a taste for processed food because it was not available. Meat was also a luxury, which was eaten only occasionally. As a result, their diets consist primarily of beans and tofu, whole grains, nuts, fruits, and vegetables.

• Red wine in moderation—Studies show that drinking a glass of beer, wine, or spirits each day can provide health benefits. Red wine in particular contains polyphenols that may help fight arteriosclerosis (clogged arteries) and boost antioxidants.

• Purposeful living—The people in each Blue Zone have a strong sense of purpose or reason for getting up every morning. In another study, individuals who had a clear goal in life lived longer and stayed mentally sharper than those who did not. Your purpose could be a job or hobby, children or grandchildren, or learning something new, which has the added bonus of exercising your brain.

• Stress relief—Each of these cultures has a regular way of reducing stress, from taking a break every afternoon to rest and socialize with friends, to family nature walks and meditation. Reducing stress lessens chronic inflammation that damages the body.

• Spiritual connections—Studies indicate that those who attend religious services or practice their faith have a longer life expectancy. It doesn’t matter what faith or spiritual practice you engage in, as long as you connect regularly. Spiritual connections lower rates of cardiovascular disease, depression, stress, and suicide and boost the immune system. In addition, those who attend church are more likely to adopt other healthful behaviors.

• Family first—Blue Zone centenarians build their lives around family—familial duty, ritual, and togetherness. Even work is seen as something you do for your family. In return, their children and grandchildren love and care for them as they grow old. With the help of their families, these elders eat healthier, have lower levels of stress, and suffer fewer accidents. They also exhibit sharper mental and social skills.

• Shared communities—It makes sense that people who practice healthy habits are more likely to stick to those habits when they are surrounded by others who do the same. In addition, social connectedness is strongly linked to longevity. A positive social network can relieve stress and boost happiness, as well as provide both mental and physical support.

Source: Dan Buettner, The Blue Zones (National Geographic Society, 2008).