Secret no.42 Travel

100-year-old Margaret Turnbull planned to travel the world with her husband, John, when he retired. Sadly, John died in 1979 before they got the chance but he made Margaret promise to keep to their plans – and she did, visiting Hawaii, Alaska, Africa and Spain.

Margaret thinks that travelling helped her reach 100: she puts her long life down to “good exercise, good healthy meals, good friends – and travel if you can.”*

We know that travel is supposed to broaden the mind but can it increase lifespan as well?

Plausibility rating: 7 out of 10. Just possibly. One study ( a follow-up to the large-scale Framingham heart study which started in the 1960s) found that women who traveled at least twice a year had a lower risk of a heart attack or dying from heart disease than those who traveled less frequently.

For men, a nine-year study found those who did not take an annual vacation had a 20 percent higher risk of death and about a 30 percent greater risk of death from heart disease. The authors conclude: “Vacationing may be good for your health“.

So what might be going on here? Why might it be good for us to travel? This paper for the Global Commission on Aging (admittedly commissioned by the American Travel Association) reviews the evidence and suggests that travel increases physical and mental activity, gets our brains working (how do you say ‘a soy latte and a breakfast muffin please’ in Spanish) and gets us socially engaged, all of which have positive health benefits.

Now if you’re reading this while eating cold airport food in a crowded departure lounge at Luton waiting for a Ryanair flight to Magaluf that’s been delayed for half a day, this may all seem a little idealistic. And it is surely true that, as this research concludes, “poorly planned and stressful vacations eliminate the positive benefit of time away“.

But a good holiday, well planned can be a genuine tonic – and much better for us than spending our money on a new car or a watch. Thomas Gilovich, the Cornell professor who has made a career of studying the subject, shows that spending on experiences such as holidays makes us much happier than spending on objects.

“Our experiences are a bigger part of ourselves than our material goods,” he writes. You can really like your material stuff. You can even think that part of your identity is connected to those things, but nonetheless they remain separate from you. In contrast, your experiences really are part of you. We are the sum total of our experiences.”

The sad part for Margaret is that she didn’t get to share those experiences with John. But at least she got to have them.

*As well as the travel, Margaret enjoyed swimming, hiking and gardening. At the age of 80 she was still teaching line dancing and taking ice-cold swims in Saranac Lake.

Secret no.41 Vitamin pills

The remarkable thing about centenarian Ida Sass is not so much that she takes part in an exercise class – other 100-year-olds do that. It’s that she runs it, twice a week.  It attracts a dozen or so participants and Ida is part of the draw: “We’ve had a few substitutes but nothing takes her place,” says participant LaVern Rieschl.

Nor could anyone stop her. Her daughter, Joanne Froelke, says: “You don’t tell my mother anything. If she has her mind made up, she will do it.”

That spirit was probably necessary during a lifetime that took in Spanish flu (aged 3, she hid under her bed covers in a vain attempt to avoid the vaccine jab), the Depression (‘Those were horrible years”), the Dust Bowl (“It was 12 noon and it was pitch black”) and the loss of her first child at just a few days old.

Given the exercise classes, it’s no surprise that Ida puts her longevity down to staying active. But perhaps more surprising she adds: “I also take vitamins every day, and I think that has helped.”

Let’s look at the evidence for whether it might have.

Plausibility rating: 5 out of 10.

Our bodies certainly need vitamins but there’s still huge debate about whether they need vitamin supplements. With the exception of some at-risk groups, most medical advice is clear that it’s better to get our vitamins from a healthy diet. The problem is that many of us don’t. In the UK, nearly two-thirds of people fail to eat the recommended five portions of fruit and vegetables daily. In the United States, this study found that most people fail to get enough nutrients, with the problem being worse among the disabled.

While some studies suggest vitamin supplements can help fill the nutrient gap, there is little conclusive evidence they make a difference to overall health. This summary of research involving over 90,000 people could find no evidence they affect mortality, cardiovascular disease or cancer. Overall, medical advise is that there’s insufficient evidence to recommend people take a multivitamin and there may even be some risks to taking one. (If you’re ignoring that advice you’re far from alone though: around 40 percent of US people say they take a multivitamin and US$32bn is spent on advertising them).

The exception for older people is vitamin D. It’s difficult to get enough from our food and, particularly in winter, older people may not get enough from its most natural source – sunlight. It’s estimated that half the older people in the US who have hip fractures may be deficient in vitamin D and in the UK medical advice is that everyone over 65 should take a supplement.

All in all, though, there’s not enough to suggest that Ida’s vitamins are what’s got for her to 100. Staying active though – as we’ve seen in lots of previous posts, now that might be a more promising explanation.

photo credit: Vitamin Packaging via photopin (license)

100-year-old British woman credits longevity to yoga

“Great grandmother Jean Dawson celebrated her 100th birthday on February 20, and she credits her longevity to a simple habit she picked up when she was 67: yoga”.

It’s a lovely story and there is lots of evidence that yoga adds to quality of life. It also feels like it should be good for you. But as I’ve said in a previous post there’s surprisingly little hard evidence that yoga leads to a longer life. The best I could find was this small study from India which suggests that there may be health benefits and they might improve longevity. However a larger review into the health benefits of yoga in preventing cardiovascular disease concluded that the few positive studies were ‘small, short term and low quality’.

So until we have some positive results from large, long-term and high quality studies you should probably continue with yoga for the sense of wellbeing rather than any extra years.

Source: 100 year old British woman credits longevity to yoga

Secret no.40 Catholicism

2678931707_e533aeef22_oIt’s now well established that religious faith is associated with living longer. But does it matter which faith you believe in?

Myrtle Dallmann from Wisconsin, United States, and Alda Philo in the Seychelles are both over 100 – and both believe the Catholic faith helps explain their long lives.

Alda says that prayer, work, good nutrition and a simple life explain her longevity: “It is the Lord that keeps us alive and we need to love our God. If I am to live some more years it is all up to him.”

For Myrtle the key is ‘hard work, and eating lot of fresh vegetables and fruit, exercising and saying the Rosary every day,” according to her daughter Nadine Voegeli.

They have famous support. The film actress Maureen O’Hara, asked in her 80s for the secret of her longevity, replied: “Say your Hail Mary every night when you go to bed.” She lived to 95.

So is there any reason to believe that Catholicism – or any other specific religion for that matter – is associated with longer life?

Probability rating: 8 out of 10. As we’ve seen, religious faith is strongly associated with a longer life. Virtually all the evidence comes from the United States, however, and focuses on the main Christian denominations and Judaism.

If we accept those considerable limitations, there is evidence from these US studies that Catholics do live longer than some other faiths. On average, Catholics have a 23 percent lower risk of dying in any given year than atheists and agnostics, but also a gain over black and evangelical Protestants. This positive effect remains, albeit reduced, when we control for demographic factors such as income and lifestyle factors such as healthy eating.

We don’t need to look to metaphysics to explain these results. There is a broad consensus that the benefit comes from the psychological and social benefits of attending religious services. Religious faith gives a purpose and meaning to life, and going to services provides vital social connections and a support network. Faiths that involve most attendance at services should, these surveys suggest, offer most benefit.

Catholics are not the longest-lived faith in the United States: Protestants and Jews both live slightly longer. However all are put into the shade by two smaller religions: Seventh Day Adventists and Mormons. 

Seventh Day Adventists believe in the imminent Second Coming of Jesus and observe Saturday (the seventh day in Jewish and Christian calendars) as their holy day. A study followed 34,000 Adventists in California, from 1976 to 1988 and found Adventists lived far longer than non-Adventists: 7.3 years longer for men, 4.4 years for women.

The Mormons – the Church of Jesus Christ of Latter-Day Saints – do even better. A 25-year study found that men who were highly committed to the Mormon lifestyle had a life expectancy 9.8 years longer than US white males, while highly committed females had a life expectancy 5.6 years longer than US white females. 

Once again, metaphysics isn’t needed to explain the results. In both cases, in addition to the social support of a close-knit community, the key factor was lifestyle. The Adventist study found five behaviors that accounted for their longevity: eating a plant-based diet, never smoking, consuming nuts several times per week, exercising regularly and maintaining a normal weight. For the Mormons, the keys were avoidance of alcohol and tobacco and a limit on meat consumption in favor of grains, fruits and vegetables.

Which is fitting because when we revisit Myrtle and Aldo’s longevity secrets we find that they share that belief. While both identify faith as a factor in their lifespan, both also identify lifestyle: nutrition, exercise and – for both – hard work. What you believe matters but how you live matters too.

And if there is one clear demonstration of this it is found in a study of one group of Catholics who do particularly well in life expectancy. Nuns live significantly longer than US women generally but the benefit appears to be due to one simple lifestyle difference: they don’t smoke.

 

photo credit: Embrace of the Cross via photopin (license)

Secret no.39 A fried breakfast

3627037828_cd296af6c2_oAt 105, Kathleen Hilton has earned the right to eat what she wants for breakfast. And what she wants is bacon, sausage, tomatoes, eggs and beans – the ‘full English’.

Her son David told eager national newspapers: “Kath loves her weekly breakfast. It must be the fry ups which are giving her the long lease of life. That and good genes.”

Born in Grimsby, Kathleen left school at 15 to work as a bookkeeper in the docks, met her husband Matt in the town and married him at the Old Clee church there (wearing blue rather than white in recognition of the tragic death of a brother, Leslie). Matt died in 1984 but Kathleen continued to lived alone and independent until the age of 100. She is now a resident at Homefield House care home. Angela Dannett, who works there, confirms Kathleen’s fondness for a full English: “She loves it. If she could have a cooked breakfast every day, she would.”

So could the full English be a factor in Kathleen’s long life?

Plausibility rating: 5 out of 10. We’ve grown up with the advice of US nutritionist Adele King ringing in our ears: ‘Breakfast like a king, lunch like a prince, dine like a pauper‘. Unfortunately there’s really no definitive evidence to support it. While some studies do suggest that breakfast is good for you, the weight of evidence really doesn’t demonstrate any benefit to eating your biggest meal in the morning*.

Nor is a cooked breakfast the best breakfast you can eat. While tomatoes are good, eggs are fine (again in moderation) and baked beans are great (if a bit heavy on sugar), altogether they’re laden with calories (upwards of 800), fat and salt. And the sausage and bacon  are prime examples of the processed meat we’re encouraged to eat in moderation because of an association with cancer.

All of which is probably why Kathleen doesn’t have it every day. In a bit of the story that’s all too easily overlooked, her son David told the local newspaper that, while she has the full-English every Saturday morning, ‘she has porridge throughout the week’.

Now that’s more like it as a real longevity secret. It might not have grabbed the attention and made it into the national newspapers though and Kathleen would have missed her brief bit of fame. Let’s home she enjoyed it as much as her weekly fry-up.

* Despite this the very enthusiastic Mr Breakfast website (‘All breakfast, all the time’) lists every piece of positive research about breakfast that’s been published, as well as a database of all 1,528 cereals every made, from Addams Family Cereal to Zoe’s O’s.

I am grateful to Christine Miller at Independent Age for finding this longevity secret for me. Thanks Christine!

photo credit: The Full English via photopin (license)

Secret no.38 Cod liver oil

16448534990_6ee38f6949_oIf your mother used to force feed you spoonfuls of cod liver oil as a child you may hope that 100-year-old Violet Archer is right when she puts her longevity down to the stuff. That might make up for your memory of the taste.

Violet, from Epping Forest in England, turned 100 at the end of 2015. Twice married and widowed, she remains independent and still cooks and cleans for herself. Apart from hearing problems she is renowned for her health. According to her niece Irene Bachelor (herself 85), Violet she puts that down to the cod liver oil: “Seven Seas, she has taken them for years. She takes five a day just on its own and is a really healthy lady.”

But could it really be the cod liver oil?

Plausibility rating: 8 out of 10. It certainly could help – but not necessarily for the reasons people first started taking it. A generation of children grew up with the taste of cod liver oil in the mouths not because they thought they’d live longer but because it was believed to protect against a scourge of childhood for centuries – rickets. And it did, though no one knew why.

Then around a century ago, cod liver oil was found to contain two nutrients that helped promote healthy growth and bones. The two nutrients were named ‘vitamins’ (A and D as it happens), and folk wisdom was vindicated. Not only that but a generation of parents now had sound scientific reasons to force cod liver oil on their unwilling offspring.

However as society grew healthier and children better fed, the threat of rickets declined* and so too did the sales of cod liver oil. There were other, easier ways to get your vitamins A and D, without that oily, fishy taste.

But then scientists began to wonder why Inuits had such healthy hearts, even though they have a high fat diet. The discovery of the health properties of omega-3 fatty acids in fish brought attention back to cod liver oil

As the evidence stacked up, the UK Scientific Advisory Committee on Nutrition concluded there was very strong evidence of the beneficial effects of fish oils on the heart. And more recently research suggests that benefit may translate into longer life. This study, for example, found that people who ate a lot of oily fish had a 35% less risk of dying of heart disease. Oh, and as an additional benefit it helps with arthritis.

The UK government now recommends that you have at least two portions of fish a week, of which one should be oily fish. If you don’t like fish or don’t cook that much, you can get your dose from cod liver oil.

The taste hasn’t improved much, though, which is why can you find video advice about how to take it without gagging. If that advice doesn’t work you can use capsules, which are more expensive but less unpleasant (though not entirely without side effects: you might experience the self-explanatory ‘fish burp’. Avoidance hint: take the capsules with meals).

All in all, while Violet’s longevity secret is no longer much of a secret: it really could help you live longer.

*Or at least it had been. Now rickets is making something of a come back, a situation blamed on children spending too much time indoors and so not getting their daily dose of vitamin D from its most natural source: sunshine.

photo credit: capsules via photopin (license)

Most Americans Want to Live to 100 

We have bad news. While 77% of Americans want to live to 100 their real chances aren’t so great. But 90? Well, that’s a lot more likely.

The American Society of Actuaries maintains a simple Excel-based spreadsheet that allows you to calculate your chances of living to… well, 95 (for some reason it doesn’t predict beyond that). And a woman aged 65 has just a 1 in 10 chance of reaching 95 and a man just four percent.

However the third of Americans who expect to make it to 90 aren’t that far off the mark. At 65, an American woman has a 28% chance of making it to 90 while men have a 17% chance. Bear in mind these figures don’t take into account important factors for life expectancy like education level, income and ethnicity.

In the UK, the Department of Work and Pensions has also released data to tell you your chances of reaching 100. From it, I learned that I have a 13.6% chance of getting that celebratory card from the Queen. Again, these figures don’t take into account lifestyle factors.

In a previous post, I’ve highlighted a more complex, probably more precise, way of calculating your odds of reaching 100.

In terms of how long you want to live, well the poll reported in Time is in line with previous ones – 90 to 100 is seen as the idea age. This handy ready reckoner shows how your views on ideal longevity match the rest of the US population.

 

 

 

 

 

 

Source: Most Americans Want to Live to 100: Survey