In a world full of diseases and unhealthy lifestyles, it is not easy to maintain and follow the perfect rules to get a healthy and long life. But a 102-year-old nutritionist professor has proved that life is not that difficult either. Dr. John Scharffenberg, a physician, YouTube star, and adjunct professor at Loma Linda University in California, has recently revealed his secret for a long and healthy life. He shared the tips for longevity in a series of interviews and YouTube videos.
Dr. John was born in December 1923 and turned 101 last year. He travels around the world, drives by himself, and is still mentally sharp. He also declared that he has not inherited the traits from his family, as his mother died in her 60s due to Alzheimer’s disease and his father at 76 because of a heart attack. Thus, longevity does not run in his family, as per the professor.
The centenarian has also outlived his two brothers, which he believes is due to him being more active than they were.
The doctor believes that his seven simple daily life routines have helped him to live a long and independent life. He believes these rules can prevent age-related heart diseases like heart attacks, strokes, and diabetes, all of which are major causes of other diseases and death in recent times. The doctor claims that following his lifestyle rules can possibly assist people to have a longer life. The doctor feels his tips are much needed to be followed by people aging between 40 and 70 years. He said, The time of life you get is what’s important — middle age, from 40 to 70. That’s when you need it, because that’s the time when people usually relax, have more money, buy more food, sit around more, eat more … and that’s the wrong way to go.”
Here are the seven tips shared by Doctor John to live longer
Never smoke
The doctor clearly advises not to smoke. The centenarian doctor has never smoked and briefs about the well-known dangers of tobacco and how they have been documented since the 1964 Surgeon General report. Smoking harms almost every vital organ of the human body and is one of the biggest causes of preventable diseases and deaths in many countries. In 2018, smoking-related diseases killed approximately 20,500 Australians, almost equal to 50 preventable deaths every day.
Reevaluate beliefs around low-level drinking
Apart from smoking, Dr. John also refuses the use of alcohol. Though many researchers suggest light drinking or some particular drinks do offer some health benefits, Dr. John reflected those studies that show any protective effects of low-level drinking are nullified by an increased cancer risk. He points out the World Health Organization’s guidance that says no alcohol is the safest choice.
Keep your body active, especially after 40
The nutrition professor believes that exercise is the most important thing to do between the ages of 40 and 70. The doctor said, “Even though I’m a nutritionist, I think exercise is even more important than nutrition” in a video shared on Viva Longevity. He also said, “That’s when you need it, because that’s the time when people usually relax, have more money, buy more food, sit around more, eat more… and that’s the wrong way to go.” Thus, it is important to keep the body active in midlife. He praises gardening and walking as effective exercises at old age.
Eat timely, no snacking
The prominent rule of Dr. Scharffenberg includes what and when you eat, which means maintaining a proper weight. The doctor recommends implementing simple eating habits and not gaining unnecessary weight. Dr. John said in an interview, “ Eat at the proper time. That means no snacking.” He also said, “Eat a variety of natural, non-processed foods in quantities for ideal weight… that’s all you need to know.”
In another video, he talked about intermittent fasting, which has shown great health benefits.
Ditch meat
Being a member of the Seventh-Day Adventist Church, Dr. Scharffenberg has stuck to a vegetarian diet since childhood. He said that although he tried the meat later, he hasn’t consumed it since he was 20 years old. Instead, he follows a total plant-based diet, which includes milk and eggs. He says a vegetarian diet is enough because eating too much meat can increase the risk of heart disease.
Cut meat for intake of saturated fat
The rule again talks about the benefits of a vegetarian diet, because most saturated fat comes from beef, pork, and poultry. According to Dr. John, sticking to a vegetarian diet and getting rid of animal fat intake is the easiest way to avoid the risk of high saturated fat intake, like high blood pressure and high cholesterol.
Reduce sugar intake
The nutrition professor points out how sugar consumption can directly increase the risk of heart disease as well as other weight-gain-related heart issues. He recommends reducing sugar intake and modifying recipes accordingly. For example, he suggests using fruits and cashew cream for making pancakes and waffles instead of sugary syrups.
According to the World Health Organisation, sugar should not make up more than 10% of our total dietary energy intake, or less than 12 teaspoons per day. Reducing your intake to less than 5% of your daily energy intake provides even more health benefits.
Thus, Dr. John Scharffenberg believes that following these tips can definitely lead you to a healthy and long life.