As you may have guessed, I am always on the lookout for ways to stay happy and healthy. At 62 I’m also increasingly interested in any new information that shares innovative research and actions for those of us who want to continue living that way in the years to come. So, when I heard about a new book called The Longevity List—Myth Busting The Top Ways to Live A Long & Healthy Life I immediately requested a review copy. Authored by Professor Merlin Thomas from Melbourne, Australia, this book both confirms what many of us have learned through the years and shares new insights about what it takes to stay healthy. Regardless of your age today, anyone who plans to live as long as possible would be SMART to consider his ideas.
The book is broken down into sixteen different ideas that are commonly held about the basis of good health. While all are interesting, I decided to share ten that he mentions that I consider to be the most important. If I can remember these on a daily basis, surely, I will be well on my way to a long, healthy and happy life.
1) Every “body” is different and moderation is a key. The most important message I gathered from this book isn’t even one of his chosen sixteen. Instead, it is his repeated reminder for us all to follow the needs and requirements of our own unique genetics, temperament, and environment if we want to stay healthy and live a long life. We can’t alter everything, but we can definitely influence many factors related to our health.
Like most of us, I’ve learned that as the years go by, my body does not respond the same way to different types of food and activities that it did just a few short years ago. Other people’s bodies react differently from the time they are born. We each need to remember that, and then make adjustments to find maximum health for our unique selves, right where we are.
Another very important key to that awareness is the message of moderation. Thomas repeatedly says that with most of the foods, beverages, and activities that we decide to include, nearly all of them are more readily beneficial to a long life when we do them in moderation.
2) Finding love and belonging is critical to a long life. Thomas points out that those who are lonely are twice as likely to have heart attacks and four times less likely to survive them. Issues like cancer, stroke and other diseases are more common. Stable, intimate relationships matter—whether they are from having a spouse, a child, a close friend or even a pet. We need other beings to live long and happy—so let’s make the effort and make it a priority.
3) Is alcohol good for us or bad for us? Recent news has implied that drinking alcohol is a key to a longer—if not happier—life. Thomas admits that current research confirms that moderate drinking can be correlated to added years. However, he states that there are no clear studies that clarify this phenomenon. In fact, he believes that what has been discovered may just indicate that a person who can limit their drinking in a moderate way may actually be showing the across-the-board behavior of self-control and self-awareness. So instead of the alcohol being the cause of a long life, it is the behavior that provides the benefit. He also states that there is no clear data proving that wine is better than beer or other liquors. What is usually the most problematic are the mixes which often contain high amounts of sugar with excess calories. And again, moderation is the real key.
4) What about coffee or other caffeine-rich beverages? Thomas claims that caffeine is a mild, and legal, performance-enhancing drug. It does pick us up and often keeps our thinking sharp and our memory intact. He also reports that studies show that people who drink tea and coffee have a slightly lower risk of heart disease, stroke, diabetes, and dementia. The only reasons coffee or other caffeine should be avoided is if our particular body has a negative reaction, we regularly overindulge, or we can’t afford the cost!
5) Why chocolate deserves to be a part of a long and healthy life—especially for women! Thomas states while most of the benefits that come from chocolate are very mild, women “are slightly more sensitive than men to its effects, especially when they are pregnant.” And while chocolate has chemicals within it that are mind-altering, it would take large amounts of it in a primarily pure form to be noticeable for most of them. As I can attest, the darker the chocolate the more satisfying it is, and the less is needed for a happy result. Again, if people enjoy chocolate and find it mood-enhancing they should eat it—in moderation of course. Also note that white chocolate consists of cocoa butter (fat) and sugar, so it offers no nutritional value whatsoever.
6) The importance of exercise. Thomas doesn’t come right out and say we “have to” exercise regularly if we want to stay healthy and live a long life—but he repeatedly points out that the majority of us MUST keep moving. He claims that “People who are habitually active (even if they don’t exercise) live about five years longer on average than those who don’t.” And staying active isn’t just to keep the weight down, Thomas reports that when our muscles are active they send messages to our body and brain that makes it run much more efficiently. He recommends a full hour of exercise/active movement each and every day.
Thomas is so convinced that regular activity is essential to a long life that he says, “…of all the things we can do for our health, the dividends from any investment in physical activity may be more meaningful than anything else we can buy into.” Not only does he suggest we find activities we enjoy and will thereby do regularly, he also believes that those of us who sit behind computers (not to mention a TV) get up once an hour (Yes—every hour!) with the intention to move our bodies in a physical way.
7) What foods are most problematic? The wide range of foods that Thomas addresses in the book includes sugar in all forms, starches, fruits and vegetables and those that contain fat and typically increase cholesterol. Again, how these affect us as individuals is often different, so we have to know our own bodies and how they react. One of the biggest problems with sugar, fat, and starches is how they grow our waistlines as we age. The empty calories that come with overindulgence in these foods adds to the problem of belly fat and other excess fat in our bodies, and that is detrimental to a long life. Our bodies do not like excess belly fat and anything we can do to keep that in check is important.
8) How pollution is as problematic to us as smoking. I think most people these days are well aware of how smoking dramatically limits the potential for a long life. Unfortunately, not as many are equally aware of the perils in the air we breathe—especially those of us who live in cities of any size. Thomas points out, “The combination of pollution and smoking results in more deaths in humans across the world than any other single cause.” Wow!
9) Ways to avoid the common cold. According to Thomas, the common cold is the one illness that “will influence our lives and health, more than any other.” What can we do? Suggestions include eating well, exercising, reducing stress, getting good sleep, as well as washing your hands often and keeping them away from your face. And Thomas also believes that because we are infectious a couple of days before we have symptoms, while we are sick, and then up to 7 to 10 days after we are sick, there is little point in staying home a couple of days, so we don’t infect others.
10) Stress and poor sleep are not healthy for a long life. As most of us know, many health issues result from a conglomeration of problematic behaviors. Stress, worry, depression and lack of good quality sleep all go hand-in-hand. Thomas says, “Stress causes suffering. Suffering shortens life.” Instead, if we can learn to “stay resilient, optimistic, confident and calm” we can cope.
Overall, I found many of the suggestions offered by Thomas to be helpful and interesting. However, the book is rather difficult to read. Scattered among the nuggets that I found fascinating are dozens of stories and information that are distracting. I was also disappointed that he left out any reference to how important it is to be optimistic about growing older as a way to increase our longevity. Although growing bodies of research now point this out, it was not mentioned at all in the book.
Still, anyone who loves to read about health and the importance of good behaviors towards a long life may be interested in learning more. As always, it’s imperative to remember that the SMART approach is one that stays awake, aware and constantly learning—in moderation of course!
Okay your turn: What do you think of these suggestions? Do you include them in your life, or do you have another element you believe is essential for a long and healthy life? Please share in the comments below.
Hi – yes, a comprehensive review of a book I do not want to read AND am in complete support of the principles purported. As someone with a hypothyroid condition, following these principles for wellness are essential. What I eat/ drink and when I eat/ drink as well as how much exercise I get in a day are essential not only to a good sleep… but also, my well being. More so than ever as I age. Fascinating science that supports the common sense we intuitively have, it seems to me. It is good to stand reminded and supported by science.
Great summary. As the research findings continue to accumulate, it is good to be aware of current recommendations to promote healthy and long lives. Yay for caffeine, dark chocolate, and moderate drinking! Since retirement, I have had a lot more time to focus on eating well, exercise, sleep, and relationships. Lately, I have been especially trying to make sure that I am active everyday, whether through yoga, skiing, walking, or hiking. Soon we will be getting our bikes out and cycling as well.
Jude
Hi Jude! Yes! I don’t know about you but I like being reminded of these just about every day. It is so easy for us to slip into old ways of doing things or for us to just blindly follow whatever we see posted on FB without questioning some of the science behind it. I was also happy to hear about caffeine, chocolate and moderate drinking for my own sake as well. I did learn some more nuances on the good fat/bad fat debate that I’d not heard before, and again, I think the more we can educate ourselves the better. Good for you for staying active. I do believe that is critical. But he never did get into any of the research about how reading, writing and keeping our brain equally active is also important. Thanks for sharing your thoughts with us. ~Kathy
Thanks for the review, Kathy. Everything in moderation, that’s right! It doesn’t sound like there is anything new in this book. It all appears to be common sense or things we have read/researched elsewhere. Living a healthy, non-stressful life and moving/exercising everyday is what we should all strive for.
As far as the coffee topic goes, from looking around me and talking to people, there are many of them who can’t start the day without a cup of coffee. They crave it, it is an addiction. While they probably drink it in moderation, I think this can’t be good for you, because of the need for it. I have heard many folks even say that they can’t start the day, get up, or feel energetic until they have that first cup of coffee. It totally defines their mood. Anyway, I guess that’s part of figuring out what our bodies need
It looks like you and Karen are a bit on the same page this week. 🙂
Hi Liesbet! I’d agree that most everything in the book was common sense but there is a lot of “fake-news” out in the world about all sorts of things, including what is healthy or not so I did appreciate the author’s clarification on things. And he also doesn’t deny that there is an addictive quality of caffeine. Yet I didn’t get the impression that he felt it was troublesome unless it disrupts a persons life. I think that is similar to most substances right? With us all being different only “we” know if we have a problem with something and if we are honest with ourselves, we can take steps to eliminate it from our diets.
And yes, I think Karen and I share a great deal in common 🙂 Thank you for referring her to me! ~Kathy
I was surprised to read about the possibility that the common cold can affect longevity. I’ve always felt that as long as you treated a cold, and allowed it to run it’s course, that you would be done with it. Seems that it’s effects hangs around.
Hi Diane! I’m not sure that colds directly affect our longevity but he did specifically say it is the “one” illness that will strike us all and have an impact on our lives perhaps more than any other simply because they happen frequently and there is no real “cure” for them. And yes, they appear to last longer than we usually seem. Also, the numerous bugs that cause them are always changing so there is no getting “immune” to them. He actually seemed pretty pessimistic about them saying people normally get “three to five colds a year.” That’s not been my experience thank goodness. And while he says that treatments aren’t that effective, and the best drugs and supplements have only a “modest impact at best, he does encourage us to do other things that balance out our health as a way to avoid them. He also recommends a bit of self-care if we get one–and that is always good advice! ~Kathy
Thanks for a well-balanced review Kathy and I agree that having a positive and optimistic mindset is just as important for our healthy aging as exercise or eating well. I’m pleased to see chocolate got a mention – we all need treats don’t we and I love dark chocolate. My daughter is pregnant so perhaps I should tell her she can indulge!
Hi, Kathy – Thank you once again for a very thought-provoking review….which has generated very thought-provoking comments. I agree about ‘everything in moderation’….and I am very glad to see chocolate on the list! 🙂 I also agree with Mona’s comment about wanting to see doctors write prescriptions for exercise and diet. Before seeing my doctor, I usually read, read, read so that I can discuss alternatives to medication when appropriate.
Hi Donna! Yes, I love that this is getting people to think about their health and hopefully some of the choices we all face. I doubt any of us would disagree with the idea that we need to pay attention to our health more than anyone else. I have a close family member dealing with a very severe health issue and watching how easy it is to slip through the cracks is very discouraging. My takeaway for this and my family member’s experience is that we must be as proactive as possible about our health no matter what. And I LOVE that you read and research so much before going to your doctor. That’s a very SMART thing to do! ~Kathy
For the most part, the suggestions that you listed are pretty common sense (as you noted) and often repeated. I know you just cover a portion of the book, but I wonder what he said that was “myth busting”? Although there are plenty of ways I could improve my diet, I am happy that I can check off most of the items on your list (I am more fond of milk chocolate than dark chocolate 🙂 ). I absolutely agree with you about the importance of maintaining a positive attitude as we age.
Hi Janis! Yes, the myth-busting aspects aren’t as obvious (at least in some cases) as you might think. Probably the biggest myths are the recent news that wine that is good for us–again, he thinks moderate amounts of any alcohol have a similar benefit but it probably isn’t the alcohol at all–more the self-awareness and discipline to do it moderately. He also explains that while chocolate has some mood enhancements, it is usually only in the purest form and high concentrations. He implies that because it tastes so great to most of us, we get a “high” just from indulging. And milk chocolate is very low in chocolate too–mainly sugar and fat, (not as bad as white chocolate but not nearly as good as the darkest.) I did try to point out a few other “myths” (like the one about colds) but I doubt any myth in the book is related to the need for more movement–I think we all know it but we don’t always do it. Nothing stood out as OMG!!! but I still enjoyed reading about the subtleties of some of the most common believes of aging. Thanks for raising the question! ~Kathy
All good suggestions. My nemesis is sugar, in all its forms, and I keep rationalizing that, as in # 1, I’m able to tolerate it Alas, I’m not so sure I’m right. I think # 2 is probably more important than all the others put together. Or, more precisely, if you enjoy good intimate and social relationships, you’re much more likely to do the good things like exercise, and less likely to indulge in the bad things, from alcohol to poor diet to self-pity . . . and you’ll sleep better too! One other idea: A purpose,a reason to get out of bed in the morning, something to look forward to, that you enjoying dong and believe it has some significance. Anyhow … great post!
Hi Tom! Ahhhh…sugar! I too have a sweet tooth but I can’t deny that my blood glucose levels have been slowly rising for years. So I feel your pain! And yes, that number two is a personal favorite of mine as well. I also agree that so many of these actually tie together. When we feel good and are loved and supported is it just about always easier to make healthier choices. The author does say that in several different ways in the book. But I also agree about the “purpose”. I don’t think I read that he covered that at all and YES! I too have been reading about how important meaning and purpose are to a long life. Thanks for adding that in the mix. ~Kathy
Good point summing up moderation is key which everyone knows but… So many people think if a little is good a lot is even better. Or trying something for a small amount of time then giving it up or dismissing it as not working! After 27 years in pharmaceutical sales, I heard daily the frustrations from doctors about their patients wanting a silver bullet to just take and not have to adjust their life style and patients lying to their doctors about their diet, alcohol consumption, exercise etc!
Hi Haralee! Thank you for bringing up a couple of good points here. I personally agree that some of the problems with healthcare today have to do with us, the public, as well as the medical industry (and don’t even get me started on insurance companies!!!) I believe we have to be responsible for our own health as much as possible and take steps to be as preventative as possible (for our own unique selves.) There is no silver bullet much as we would like there to be! But, like Karen said in her comment, there are NO guarantees. Still, being honest with ourselves about our habits, and staying as aware and conscious about our willingness (or lack thereof) are all keys to greater self-awareness–physically, mentally and spiritually. The truth is that none of us will get out alive anyway–but I would like to believe that at least I am giving myself my best possibility. Ultimately, so much of it comes down to choices, right? Thank you for your comment! ~Kathy
I am a bit unclear about your sentence: there is little point in staying home etc. Yes, prodromal, before the illness really makes us sick, is when we are contagious with viruses etc. However, we should all strive for herd immunity, thus vaccinating children, getting the flu shot, pneumonia and shingles vaccines as we age. Hand washing or cleaning is so important. My husband is immune compromised, so I get crazy when people are careless about vaccinating their children and really don’t care about others. All of us should practice good health.
Hi Beth! Thanks for asking for clarification. I included this because I had never “heard this said before.” What he says directly in relation to this idea (and trust me he has a great deal more to say about colds) is: It is certainly true that we are most infectious on the days that symptoms are worst and mucus is pouring out of our nose (generally days two to four). But we were contagious within a day of being exposed, even before the symptoms kicked in, and remain contagious until all our symptoms have gone, seven to ten days later (or even longer with kids). So taking a couple of days off for quarantine is totally impractical.”
I don’t think most of us think about being contagious for so long–and carry the belief that it only matters for a day or two. I’ll bet that with your husband being immune compromised you are very concerned about avoiding as many viruses and other pathogens as much as possible. Doing everything we can to stay healthy is definitely a good practice. Thanks again for asking for that clarification. ~Kathy
Hi Kathy,
After reading my post about Intuitive Eating, you can probably guess my response to Professor Thomas’s list. While there’s nothing wrong with any of his suggestions, there’s nothing particularly noteworthy about them either. What I’m hearing is an Australian Dr. Oz – a feeling confirmed by his one page website highlighting his podcast series, The Chopping List. Chopping, I’m assuming, as in ‘Do not do’.
I’m weary of all of the alarmism that accompanies these longevity lists, these books by “physicians and scientists” written as if following their suggestions is going to guarantee that none of us experience an early death. Not that you have furthered the alarmism, Kathy. You’ve taken a balanced approach and your suggestion that optimism should be included is a good one.
Nevertheless, applying cognitive behaviour reframing to Professor Thomas’s arguments, I am all too easily able to find instances of friends and family members who didn’t follow a thing he said and lived to a ripe and healthy old age, and an equal number who obeyed every dictum and more and never had the chance to experience the benefits of aging.
While Thomas acknowledges the individuality of health prescriptions, it sounds as if it was a CYA acknowledgement akin to “see your doctor before trying any of this.” I’m glad you read the book and summarized the highlights for us, Kathy. It’s definitely one I’ll leave off my “must take a look” list. 🙂
Hi Karen! Thank you for your perspective on my review of this book. Unfortunately, I fear that I might not have done it justice. The 16 items that Prof. Thomas includes are all related to common thoughts and reports about certain health assertions that are often not true–hence, his podcast refers to “chopping” through the myths rather than “don’t do this!” In fact, I don’t recall that he ever says, “don’t do this!” except maybe drink poison??? 🙂
And while I completely agree that none of us are guaranteed a long life even if we follow every one of his “suggestions” to the letter, I didn’t get the feeling from the book that he thinks it either. In fact, he makes quite a few references to the fact that in his opinion, many of the people who live a long life have both good genetics and a degree of “luck” on their side. Of course, I am one of those people who believe that luck is explained by Seneca as, “Luck is what happens when preparation meets opportunity,” so maybe it is my bias that comes through in the post. Another message that comes through in the book is that even though he believes luck has something to do with whether we are to be around a long time, he also wanted to examine the major health assertions that he was reading about so that he could advise his children in ways that gave them the most opportunity for their future. Again, no guarantees but at least an intention.
I never got a feeling of CYA in the book. He never mentions dieting and if anything, suggests an “intuitive and self-aware” approach to all eating and activity. If anything, my greatest complaint was he tried to cram too much info into each category and then throw in funny stories in an attempt to be witty. He is probably good in a lecture but it doesn’t always “translate” to the written word. (IMHO)
Anyway, I really appreciate your comment because if you are thinking this there are likely dozens (if not hundreds!) thinking the same. Again, as the author of this post, I have to accept responsibility for my communication. Thank you for letting me at least attempt to clarify some of what you found offputting. ~Kathy
Thank you for clarifying, Kathy. I suspect a good chunk of my initial reading of your post is based completely on where I’m at in my thoughts and feelings about health news right now. I should have listened to one of the podcasts rather than jumping to erroneous conclusions.
This has been a telling example of a concept I’m fascinated with – the role of beliefs in affecting how we interpret what we read. Again, I appreciate your thoughtful clarifications.
Karen
Hi Karen! You are so welcome. And as I said, I take responsibility for the confusion. I am reminded of the understanding that “the observer affects the observed,” which is sort of what you said about how we interpret. But isn’t it also the way we write? Obviously, my perceptions of what I found most interesting in this article apply to my beliefs and thoughts even though I attempt to be open-minded and explain what I think the author is attempting to communicate. Everywhere we go, there we are, right? I am working very hard in my life right now to try to really “listen” to views that are different than my own (not always easy, especially in the political arena right now!) But I think, for me at least, the only way I can really connect with others is to take the time to see things from other points of view. Not to condone or try to change–but to listen. Hmmmm? Maybe there is another whole blog post in THAT??? Isn’t that one of the best things about blogging? We get to learn, and view, and express ideas as we find them. Thanks for taking the time to connect. ~Kathy
I was a nurse/health educator for 34yrs. The topic of attaining and maintaining wellbeing is still topical. We’re still on about many of the same things, i.e. nutrition, exercise, rest, hand washing, etc. During my work life, a huge decrease in the incidence of smoking did occur. Today there seems to be more attention on the ill effects of lack of sleep and the detriments of screen time. Many of these issues have taken on a sociopolitical perspective. There is access to a plethora of sometimes conflicting information. I’m a firm believer in the socio-emotional connection to health. Insurance companies continue to support only the more traditional western medicine practice. Symptoms are treated but not the root cause of a presenting complaint. I’d like to see docs write prescriptions for exercise and diet vs medication. We’re encouraged to seek medical advice when starting an exercise program but no one encourages us to seek medical advice when we stop one! Thomas acknowledges the individuality of health; it isn’t one size fits all. I concur with his premise of moderation – everything in moderation, including moderation.
Hi Mona! Thank you for confirming some of the things I found most interesting in this book. I do believe the author’s primary purpose to is to clarify some of the rumors and myths that are so rampant about what to do and what to eat these days. And also thank you for pointing out that while we are told to seek the advice of doctors BEFORE we undertake so any new health choice, but never told to seek it if we stop them. And as you say, prevention is so very important but the medical community (not to mention insurance companies!) are slow to make that a strong reality. Wouldn’t it be great if a traditional doctor did prescribe diet and exercise??? Maybe someday right? For now, it is in our hands. ~Kathy