Centenarians — the hardy folks who live to be 100 — are the fastest-growing segment of the U.S. population.
According to the Census Bureau, one in nine baby boomers will live to see their late 90s, and one in 26 will survive to be 100.
Want to count yourself among them?
Then consider humming for good health, napping to kick a heart attack and taking long walks for a long life, says Maoshing Ni, author of “Secrets of Longevity: Hundreds of Ways to Live to Be 100” (Chronicle Books, $15).
Dr. Mao, as he is known by his patients, is a 38th-generation doctor of Chinese medicine and an authority in the field of Taoist anti-aging medicine. In this chunky paperback, Mao offers hundreds of simple ways to increase vitality and slow the effects of aging. His advice is easy to implement, but the effects are far-reaching.
Drawing on ancient Eastern wisdom and modern scientific advances, Dr. Mao presents a comprehensive approach to longevity, with tips on diet, exercise, stress reduction, relationships and mental well-being.
After all, a long life is no accident. A growing body of research suggests that proper lifestyle choices can ward off chronic disease and add years to your life.
According to Dr. Mao, it requires a holistic approach. Fortunately, it’s simpler than most people realize.
Drawing on a 20-year study of the health practices and lifestyle choices of centenarians throughout the world, Dr. Mao offers a blend of common sense tips and unusual yet effective advice for clear minds and strong bodies.
• Hum your way to health. Evidence suggests that humming may help remedy and prevent sinus problems by improving the output of nitric oxide, which is linked with proper sinus functioning. Similar to meditative chanting, humming also elicits positive mental and physical responses. So go ahead, hum along with the radio.
• Snooze for a happy heart. Napping needn’t be a sign of laziness. In the body’s natural circadian rhythms, noon is the peak hour for the heart. Taking a 30-minute nap in the middle of the day can help reduce your risk of heart disease and maintain cardiovascular health.
• Take a long walk. In his studies, Dr. Mao discovered that all centenarians had something in common — they each walked for at least 30 minutes each day. Additional studies have shown that walking for 30 to 60 minutes a day can raise good cholesterol levels and reduce your risk of heart disease and stroke.
• Unwind with fresh flowers. Bring home a bouquet of vibrant flowers for a quick mood boost. According to one study, people who sat near a bouquet of colorful flowers were better able to relax than those surrounded by foliage-only plants.
• Take up gardening. In his research, Dr. Mao also discovered that a great number of centenarians from all walks of life turned to gardening as a hobby. As an exercise, gardening strengthens muscles and reduces your risk of heart disease and osteoporosis. It also improves your patience and self-discipline and brings with it a multitude of mental rewards.
• Make your bedroom your cocoon. You spend a third of your life sleeping, so make the most of it. Keep things minimal. Choose soothing colors like blues, grays and greens. Opt for low lighting and tranquil music. Take measures to soundproof your room if needed. The goal is to create a cozy, comfortable retreat.
• Become a weekday vegetarian. Vegetarians generally have fewer degenerative diseases and, because they take in sufficient whole plant fiber, they have a reduced risk of cancer. You don’t have to give up meat entirely, though. Balance is the key to a healthy life. Instead, limit your carnivorous tendencies to the weekends.
For more information on Maoshing Ni visit www.askdrmao.com.
“Secrets of Longevity: Hundreds of Ways to Live to Be 100” is available at all major bookstores and online at www.chroniclebooks.com.