Arecent news item says about 600 centenarians are living in Hong Kong. From time to time, we also hear of Sri Lankan centenarians. However, we may not have surpassed Hong Kong which has the world’s third highest life expectancy. For men, the life expectancy in Hong Kong is 78.7 years and for women, it is 84.7 years.
In other parts of Asia, the numbers are improving. In Singapore, life expectancy in 2002 was 76.8 years for men and 80.6 years for women. This is an improvement from 1997 figures: 74.9 years for men and 79.1 years for women. Life expectancy is improving in Malaysia and the Philippines as well.
Sometimes, we wonder why some people live long while others die young. Buddhists claim that life expectancy is determined by karmic forces. People of most other religions believe that life expectancy depends on God’s immanent will. Astrologers claim that your life expectancy is determined by the planetary positions in your horoscope. A completely different new theory has been given by scientists. According to them, your life expectancy can be improved by medication and leading a healthy life.
I have moved with many people who were in their 80s and 90s. I remember a 92-year-old businessman who fought valiantly with a man who tried to grab his bag containing the day’s collection. Dr. Edwin Ariyadasa, the veteran journalist, did not show any signs of senile decay even in his 90s. However, he could not live up to be a centenarian. Most of us wish to live for 100 years. Dying as a centenarian represents an ideal even if you fail to achieve it.
Ripe old age
Scientists believe that most of us have a chance of achieving a ripe old age provided we follow certain guidelines. Some time ago, scientists said that nothing could be done about the weakening of muscles associated with ageing. Even aerobics, brisk walking, running, swimming, cycling or other cardiovascular workouts cannot prevent the loss of muscle strength, flexibility and bone density as we grow old.
A recent study by the August Krogh Institute in Denmark indicated that weightlifters enjoyed longevity more than others who did various other physical exercises. Even Tufts University in Boston claimed that muscle and bone loss could be stopped or reversed through weightlifting. The problem is that everybody cannot do weightlifting because of physical weaknesses or ageing.
When people retire from work, they find it difficult to go to a gym or engage in regular physical exercises. For them, a half-hour walk three times a week will provide many unexpected benefits. Running or simply walking briskly tends to improve your stamina and maintain your muscle tone.
A study by Prof. Suzanne Ho at the Department of Community and Family Medicine at Prince of Wales Hospital in Hong Kong says those who do not walk at least twice a week will have a 40 percent higher risk of a fall. She also says hip fracture has a higher risk of mortality.
If you wish to live long, give up smoking. The survival rate among smokers is very low. Even if you quit smoking at the age of 50, you run the risk of dying during the next 15 years. If you are a smoker, try to give up the bad habit immediately. The benefits of quitting can be felt and the risk of dying prematurely will diminish to a great extent.
Ageing people should consume nutritious food. It is not difficult to have a diet that packs a nutritional punch. You have to consume dark-green leafy vegetables such as spinach and lettuce leaves. Sweet potatoes contain vitamins A and C. Papaya, mango and orange contain vitamin C, iron and fibre. Beans are rich in iron and protein. Eating nuts more than five times a week will cut down death rate. Fish containing Omega 3 fatty acids may reduce the inflammation of joints, especially in your old age.
Soft foods
Elderly people prefer soft foods high in energy and fat, but low in fibre and vitamins. Under medical advice, you need to take a multivitamin although it is not a substitute for nutritious food. Meanwhile, calcium absorption will decline as you age. This may be due to the reduction of gastric acid in the stomach. Medical experts also warn older people to take vitamin B12 and B6. However, you should take them under medical advice. As you age, your brain cells begin to die. Therefore, a low fat diet can protect your brain.
Most elderly people are unable to enjoy an uninterrupted seven-hour sleep. Too little sleep will produce exhaustion. If you are unable to sleep, seek medical advice without taking sleeping pills. You need to engage in mental activities regularly if you are heading for old age.
There are many ways to stimulate the brain. Some of them are solving crossword puzzles, reading books, learning a foreign language or studying a difficult subject such as logic or mathematics. See stage plays and films on a regular basis. Participate in debates and community work. Even if you are not a professional writer, maintain a journal to record your thoughts. Those who are mentally alert can prevent the onset of intellectual decline. According to another study, those who have faith in religion also live long.
Many studies indicate that those who go to a temple, church, kovil or mosque regularly are healthier than non-believers. This is mainly because religion restricts and discourages smoking, gambling and extramarital sex. Some retired people can play an active role in religious functions such as processions. A retired teacher can teach needy children free. You can donate books, clothes and food items to the needy to mark you birthday. Such meritorious acts will prolong your life on this planet.
Many elderly people keep cats and dogs as pets. If you are surrounded by pets, you will never feel depressed. Pets can provide companionship and a sense of fulfilment. Pets are essential for those who are living alone.
Adopt a positive attitude to life. As long as you have food to eat, a place to sleep and people to associate, you can lead a happy and peaceful life. Remember that there is a silver line in every dark cloud. Always look for that elusive silver line.
