I started reading this 6/3/17 and over the next week read most of the book. Unfortunately the last few chapters turned very dry, boring and had little to do with being healthy but was more a moral crusade against our civilization, so I didn’t actually finish the book until I got ready to add these notes to this blog (in November 2018!). However that does not detract from the super interesting first 80% of the book, and I recommend reading it–at least up to the last few chapters!
Healthy @100 started 6/3/17
P xiv Those with positive perception of getting old live 7.5 years longer than those with negative perceptions of getting old.
P xv 100 years ago spent 1% of life morbid now 10%
P xvi Today the likely hood today that 20 years old has living grandma is higher (91%) than in 1900 20 years old had a living mom (83%)!!
P 18.20 Abkhasia diet ( high in veggies and nuts and dairy
P 20 The Abkhasia centenarians have a cholesterol reading of 98!!
P 20 they eat slowly and chew thoroughly
P 24 Vilcabamba people are free of heart disease, cancer, diabetes rheumatism, Alzheimer’s etc
P 36 Vilcabamba diet is almost entirely vegetarian
P 56 foods the Hunza eat
P 57 table diets composition of Abkhasia, Vilcabamba & Hunza
P 67 book the Okinawa program (2000’s)
P 68 Okinawa has 15% of world’s super centenarians
P 71 2 discussion on heart attacks and atherosclerosis
P 75 Okinawans much less likely to die from cancer
P 77 average 100 years old Okinawan woman has same estrogen level as a 70 years old US woman
P 78 same with testosterone for men
P 80 Okinawans like to “leave room in their bellies”
– They stop eating when 80% full
P 82 people in calorie restricted society eat 1671 calories a day and have hearts that are 15 years younger—the calorie restricted diet could reverse aging
P 89 Okinawans eat 7 servings of vegies, 7 servings of grains and 2 servings of soy products plus fish 2-3 times a week
P 95 Marvin Davis (died 2004) was worth $5.8 billion–but weighted 400/bs
P 96 obesity contributes more to chronic diseases smoking
P 97 obese from 50 to 76 correlated with 41 different adverse health conditions
P 99 low carbohydrate weight loss advantage gone within 1 year
P 99 Ornish’s low-fat plant-based diet best for permanent weight loss
P 102 people like Okinawans eat a diet similar to the Ornish diet
P 103 the thinnest people eat the healthiest carbohydrates
P 105 only 30% of aging due to genes
P 107 Lifespan of Okinawans who move to Brazil decreases by 40 years!
P 107 Lifespan of younger Okinawans decreases markedly with westernization of their diet
P 111 Weston price 1939 book Nutrition and Physical Degeneration
P 112 Price showed modern diet gave crowded wisdom teeth, over bites, and other dental problems
P 116 Tanchou’s Doctrine-theory that cancer increases as civilization increases
P 122 (Chapter 7): “The Most Comprehensive Nutrition Study of Nutrition Ever Conducted”
P 127 diseases of poverty (pneumonia, TB, diarrhea, etc
P 128 diseases of affluence: diabetes, heart, etc
P 128 Poverty diseases: nutrition and sanitation related
P 128 affluence diseases related to nutrition excess
P 129 Dr. T. Colin Campbell 2005 book: The China study
P 129 foods that cause cholesterol to increase (fats, meats)
P 129 foods that decrease cholesterol (soy, whole grain, vegetables, fruit)
P 130 as cholesterol falls from 170 to 90 cancer rate decreases
P 130 dairy consumption increases so does prostate cancer rate
P 131 report: Food, Nutrition and the Prevention of Cancer
P 133 1995 10% Chinese overweight and today (2006) 1/3 are overweight!!!
P 138 Dr. Ornish’s lifestyle heart trial : a very low fat diet, mod. Exercise, ½ hour per day relaxing etc.
P 139 75% of patiens on Ornish’s program got great results
P 140 Dr Esselstyn also supports a plant based diet
P 143 Flax seed good source of Omega-3 oils and has lignans which decrease cholesterol, heart disease, and cancer
P 143 salmon better than flax seed for DHA EPA
Page 144 wild salmon get omega 3 from algae, so farmed salmon has fewer omega 3 oils
Page 145 farmed salmon so high in pollution you should eat less than once a month
Page 148 1 g/day is all you need of DHA and EPA. So you need to eat 3 grams of fish oil a day to achieve this.
NOTE: 100 grams of cooked salmon contains 2.6 g of omega 3 oils and 1.9 g of omega 6 oils. References:
Says: “1 gram omega-3 per 3.5 ounces” “For example, 4,800 to 9,600 milligrams of EPA plus DHA are in 1 pound of Atlantic, Chinook or Coho salmon, while 2,800 to 3,600 milligrams of DHA plus EPA are found in 1 pound of pink or sockeye salmon.”
Page 148 Ideal ratio of omega-6 to omega-3 is 2 to 1 because excessive omega 6 “competes with omega 3”. The typical American diet is 15:1 (!!)
Page 149 carnosine prevents glycation in body
Page 150 is menstruation why women live longer than men? (I doubt it: other animals that don’t menstruate have longer lived females too.)
Page 151 men who frequently donate blood resist LDL oxidation and are less likely to develop atherosclerosis
Page 150-1 body absorbs all heme iron (neutral) that it sees, but only the iron it needs of non-heme iron (vegies)
Page 154 renewal rate of cells : stomach 5 days, liver 500-500 days, etc
Page 155 mercury levels in fish: gotmercury.com [note: this does not show mercury content any more]
Page 162 more active people are the longer they live
Page 163-4 different types of exercise has different benefits
Page 165 people who exercise sleep 1 hour longer and fall asleep faster
Page 166 Okinawa is the birth place of Karate
Page 172 “secrets of Aging“ museum exhibit on aging in Boston: http://www.demko.com/cs000310.htm
Page 173 They have “Face Aging“ at Secrets of Aging museum exhibit
Page 174 what kids will look like in middle age with bad diet
Page 175 many “biomarkers of aging“ can be reversed according to studies (see Human Nutrition Research Center on Aging at Tufts University). Some examples:
• Muscle mass can be increased at any age
Page 175 proper exercise can maintain muscles at youthful state
Page 176 book: “Biomarkers: The Ten Determinants of Aging you can control”
Page 177 by age 65, American have lost 30-40% of aerobic capacity. Abkhasia, Vilcabamba, Hunza and Okinawa people retain most of their aerobic capacity even into their 90s.
Page 178 glucose tolerance and insulin sensitivity increases with exercise
Page 179 Dr. Rosenberg & Dr. Evans write “ your body can be rejuvenated“
Page 180 taking calcium supplement has no effect on bone density but exercise is the key.
Page 181 no relation between calcium intake and bone density.
Page 182 pituitary secretes waves of HGH every 90 minutes
Page 183 Jim Fixx 1970s book “The Complete Book on Running”
Page 185-8 Ruth Heidrich wrote “Senior Fitness: The Diet and Exercise Program for Maximal Health and Longevity”. She is a breast cancer (at age 47) survivor who took up vegan diet and iron man competitions. Now, at at age 70, her bone density is greatly increased her VO2 Max is very high; BP 90/60, cholesterol 150. Ie top shape even for someone 50 years younger (my comment).
Page 190 dementia is rare in the very old Okinawan.
Page 194 exercise can help prevent Alzheimer
Page 195 plant-based food very high in antioxidants. It is one of the key reasons for the Okinawan’s low dementia rate
Page 198 Okinawans have the lowest homocysteine levels
Page 198 Alzheimer’s risk is 4.5× higher with high homocysteine levels and 3.3 times higher with low folate levels and 4.3 times higher with low vitamin B12 levels.
Page 201 Box: good science on how to prevent Alzheimer’s
Page 211 you should experiment with exercising at different times to see which yields the most increased sleep
Page 212 keep a food, mood and exercise log
Page 212 work up a sweat at least 1×/day
Page 212 body center therapies (eg tai chi)
Page 217 in Abkhaisia people are success if they have wide network of friends not money
Page 218 deep connection between relationships and health
Page 218 chronic loneliness ranks as 1 of greatest risks of premature death
Page 220 weekly support session for women with metastasized breast cancer lived 3-7 months—twice those who did not.
Page 231 social networks critical to long term survival
Page 232 lack of social support greater risk (of death) than smoking
Page 233 having pets improves prognosis with heart disease
Page 235-6 stressful relationship increase the death rate
Page 236 much hated husband died, woman recovered from cancer
Page 238 relationship with parents predicts medical problems
Page 243 low score on infant physical affection predicts adult violence
Page 249 average French meal 25 years ago took 88 minutes to eat
Page 250 couples touch 0 times/hour in a London café, 2 times/hour in the US, in a traditional culture up to 180 times an hour
Page 258 nurture friendship which your feel at ease, move on from these you don’t
Page 264 synergistic societies’ = behaviors the benefit the whole are rewarded; those that don’t are punished
Page 265 above $10 k average annual income, the larger the gap between the rich and the poor the bigger the health disparity (lower average health quality)
Page 265-6 McArthur’s remodeling of Japan society
Page 266-7 in ’98 Bill Gates hard more money that poorest 45% of the US households
Page 268 the richest 1% in California earn more than the lowest 60%
Page 279 African pygmies are oldest society on earth
Page 288 wow, way off! 6.4×10^6 doughnuts is only 400 miles, not around the world twice.
Page 293 author is very negative about western culture “great violence and less in our world today“ ”many cultures find it hard to survive the face of spreading western consumer culture”
Page 207 author appear to believe in life after death
Page 209 “steps you can take “: this is not about physical health but moral health