The Secret to Longevity: 7 Simple Rules from a 101-Year-Old Nutrition Professor
Who doesn’t yearn for a long and healthy life? Amidst the hustle and bustle of the modern world, we often look for magical formulas. We also seek instant pills to achieve this goal. However, sometimes the best answers lie in simplicity and consistency in living a correct lifestyle.
Let’s get acquainted with Dr. John Scharffenberg, a 101-year-old nutrition professor who is still actively teaching, driving, and traveling the world. He is not just theory, but also a living example of what he teaches.
His life experience spanning over a century provides a unique perspective. It shows how to live to enjoy a longer and healthier life.
Interestingly, longevity is not a family inheritance for Dr. Scharffenberg. His mother passed away in her 60s due to Alzheimer’s, and his father died of a heart attack at the age of 76. Both of his brothers have also passed away earlier.
This fact further confirms that genes are not the only determinant of longevity. According to Dr. Scharffenberg, the main key lies in the active lifestyle he leads, especially in middle age.
Now, Dr. Scharffenberg shares seven simple rules that he believes are the foundation for a long and healthy life. These rules are not complicated recipes or extreme diets, but rather basic principles that anyone can follow. Let’s examine them one by one.
1. Don’t Smoke
Perhaps this is the most common and most frequently heard advice, but its impact is very significant. Dr. Scharffenberg, throughout his life, has never touched a cigarette. We all know that smoking damages almost every organ in the body.
The Centers for Disease Control and Prevention (CDC) in the United States even notes that smoking is the leading cause of disease. Smoking is also a cause of death. In addition, smoking can be a cause of preventable disability. For example, chronic obstructive pulmonary disease (COPD), lung cancer, heart disease, and stroke.
Someone who quits smoking at the age of 30 can increase their life expectancy by up to 10 years. This is compared to someone who continues to smoke. The money previously used to buy cigarettes can be allocated to other more beneficial things. For example, investing in healthy food or healthy recreational activities.
2. Don’t Drink Alcohol
Just like cigarettes, alcohol has never been part of Dr. Scharffenberg’s lifestyle. The idea that consuming small amounts of alcohol is beneficial for health is a myth that needs to be corrected.
Various studies show that the protective effect of alcohol on the heart is offset by an increased risk of cancer. In fact, the U.S. Surgeon General this year highlighted a strong link between alcohol consumption and an increased risk of cancer.
Experts agree that there is no truly safe level of alcohol consumption. The World Health Organization (WHO) also provides similar guidance. Alcohol can damage the liver, brain, and nervous system. Excessive alcohol consumption can also increase the risk of accidents, violence, and various other social problems.
A study published in a leading medical journal found that even regular light alcohol consumption can increase the risk of several types of cancer. These include breast cancer and colorectal cancer. The decision not to consume alcohol at all is the best choice for maintaining overall body health.
3. Exercise
Although a nutritionist by profession, Dr. Scharffenberg believes that exercise plays a more important role than nutrition in maintaining health and prolonging life. Exercise doesn’t have to mean running marathons or doing high-intensity workouts every day. Simple physical activity done regularly already provides great benefits.
In middle age, a time that Dr. Scharffenberg believes is crucial for exercising, he owned a large property in the northern mountains of Fresno. The work on the property became his main form of physical exercise. His tasks included clearing land for roads and houses. He also cultivated a 2-hectare garden with thousands of strawberry plants, dozens of fruit trees, and a vineyard. He did all the work himself, thus getting plenty of physical activity.
Gardening is Dr. Scharffenberg’s favorite activity. In addition, walking is also an excellent form of exercise. Al Roker from TODAY even said that walking saved his life.
A study shows that people who walk more than 2 miles per day have a lower mortality rate. This is equivalent to about 3.2 kilometers. Their mortality rate is only half that of those who walk less.
Or you can start by walking for 30 minutes every day. This activity can be done around the house, in the park, or even while going to the office or shopping. Other exercises to consider are cycling, swimming, or taking fitness classes. The key is to find an activity you enjoy and make it part of your daily routine.
4. Maintain a Healthy Weight
Being overweight or obese increases the risk of various serious diseases. These risks include type 2 diabetes, high blood pressure, heart disease, and cancer.
The National Institutes of Health (NIH) explains that the risk of health problems begins to increase even when someone is only slightly overweight. This risk continues to increase as weight increases. WHO also issues a similar warning.
One of the reasons why Dr. Scharffenberg believes he has lived longer than his siblings is because he practices intermittent fasting. He only eats twice a day: breakfast and lunch. He skips dinner and stops eating in the afternoon, then doesn’t eat again until 6:30 the next morning.
Intermittent fasting has been shown to help lose weight. It is also associated with various other health benefits. These benefits include increased insulin sensitivity and reduced risk of chronic diseases. By maintaining a healthy weight, we reduce the workload on the heart. This also lightens the load on other organs in the body. This condition helps prevent various degenerative diseases.
One can try the 16/8 intermittent fasting method, which is fasting for 16 hours and having an 8-hour eating window. For example, someone can eat between 10 am and 6 pm, and fast outside those hours. It is important to consult a doctor or nutritionist before starting an intermittent fasting program, especially if you have certain health conditions.
5. Reduce Meat Consumption
Dr. Scharffenberg is a member of the Seventh-day Adventist Church, which recommends a balanced vegetarian diet. He himself has not consumed meat since the age of 20. His diet is plant-based, but still includes milk and eggs.
Dr. Scharffenberg’s favorite foods include fruits such as mangoes and persimmons, macadamia nuts and other types of nuts, and grains. He also likes potatoes.
Reducing meat consumption, especially red and processed meats, has been linked to a lower risk of heart disease and stroke. It also helps reduce the risk of type 2 diabetes and some types of cancer. A plant-based diet is rich in fiber, vitamins, minerals, and antioxidants that are important for maintaining optimal body health.
To start, you can try replacing some meat dishes with vegetarian or vegan options. For example, replacing beef in burgers with black bean patties, or replacing fried chicken with fried tofu or tempeh. Adding more vegetables, fruits, and grains to your daily meals is a good step towards reducing meat consumption.
6. Reduce Sugar Consumption
The average American consumes about 22 teaspoons of added sugar per day. This amount far exceeds the recommended limit and can lead to obesity, heart disease, and other health problems. The American Heart Association recommends no more than 6 teaspoons of added sugar per day for women. They recommend 9 teaspoons for men.
Dr. Scharffenberg suggests looking for ways to modify recipes to contain less sugar. He enjoys waffles made from oats, a healthy recipe created by his wife. Instead of using sugary syrup, his wife serves the waffles with cashew cream and sliced bananas or berries on top.
The natural sugar in fruit provides energy in a healthy way. This energy is accompanied by many other nutrients, such as fiber, vitamins, minerals, antioxidants, and plant compounds. Registered dietitian Natalie Rizzo explains that it is important to distinguish between added sugars and natural sugars found in fruits.
Reducing sugar consumption can start by avoiding sugary drinks like soda and packaged fruit juice. When baking or making desserts, reduce the amount of sugar used. Replace with natural sweeteners such as honey or stevia in limited amounts. Choosing fresh fruit as a snack is also a good way to avoid added sugar.
7. Reduce Saturated Fat Consumption
The American Heart Association recommends getting less than 6% of calories from saturated fat. According to Dr. Scharffenberg, this basically means following a vegetarian diet. He even told his audience during a lecture that “The optimal diet is a vegetarian diet.”
Saturated fat is found in large amounts in animal products such as red meat and high-fat dairy products. Some tropical vegetable oils also contain saturated fat. This fat can increase bad cholesterol (LDL) levels in the blood.
High levels of bad cholesterol are a major risk factor for heart disease. Reduce your consumption of saturated fat. Replace it with healthy unsaturated fats. These fats are found in avocados, nuts, seeds, and olive oil. This action can help maintain heart health.
Start by choosing lean meats, low-fat or fat-free dairy products, and avoiding fried foods. Cooking with olive oil or canola oil instead of butter or coconut oil is also a healthier choice. Adding sources of unsaturated fat such as avocados and nuts to your daily meals can provide health benefits.
Conclusion
Listening to advice from someone who has lived for over a century and still enjoys excellent health is certainly inspiring. The seven rules shared by Dr. John Scharffenberg are not new. They are not revolutionary. However, these are basic principles of a healthy lifestyle. These principles are often overlooked in our daily busyness.
It is important to remember that small changes made consistently can have a big impact on long-term health.
Adopting habits of not smoking, avoiding alcohol, and exercising regularly are concrete steps. Maintaining an ideal weight and reducing meat consumption are also important. Sugar and saturated fat also need to be reduced to improve quality of life and extend lifespan.
Perhaps we are not all destined to live to the age of 101, but by following in Dr. Scharffenberg’s footsteps and prioritizing health, we can increase our chances of enjoying a longer, healthier, and more meaningful life.
Let’s make these principles our guide in living life. These principles are not a burden. Consider them a valuable investment for our own future.
