The pursuit of longevity has intrigued humanity for centuries. Even if we don’t want to live as long as some tech oriented entrepreneurs are seeking, people around the world are eager to discover the secrets of those who have lived to be over 100 years old, if only to lead fuller, more active lives later in life. Of course genetics and good luck certainly play a role for centenarians, lifestyle habits and environmental factors significantly impact the ability to live a long and healthy life (healthspan as some such as Dr. Peter Attia refer to it). So what are the controllable  habits of centenarians that may contribute to their remarkable longevity?

Nutrient-Rich Diets

Centenarians from various cultures typically follow nutrient-rich diets that feature whole, plant-based foods. Their diets often include plenty of vegetables, fruits, nuts, seeds, and whole grains, providing essential vitamins, minerals, and antioxidants that promote overall well-being. Such a diet can contribute to circulatory health and joint health, reducing discomfort and supporting an active lifestyle as they age, and yes, clinical and anecdotal evidence demonstrates that SierraSil can help those joints too. 

Physical Activity and Movement

Staying active throughout life is a common trait among centenarians. Engaging in regular physical activity, whether through gardening, walking, or light exercises, helps maintain flexibility, muscle strength, joint health and cardiovascular health. It may also help mental health. A simple test is whether you can stand up from sitting or lying on the floor without using your hands. If you can’t it’s something to work on, and yes an ability that you can recover.  

Stress Management

Centenarians often practice stress-reducing techniques such as meditation, yoga, or spending time in nature as well as simplifying being grateful. Chronic stress can have detrimental effects on the body and contribute to various health issues, including joint problems. By managing stress effectively, centenarians may experience reduced inflammation and improved overall health.

Social Connections

Strong social connections are a hallmark of centenarians' lives. Maintaining close relationships with family and friends can positively impact mental well-being, reduce stress, and foster a sense of purpose. A sense of belonging and community support can also contribute to a healthier and longer life.

Quality Sleep

Adequate and restful sleep is crucial for the body's repair and rejuvenation processes. Many centenarians prioritize getting enough sleep each night, which can aid in mental and physical recovery, immunity (very importantly), and may even help those muscles and joints.

No Smoking or Excessive Alcohol

Centenarians typically avoid smoking and excessive alcohol consumption. Smoking damages the cardiovascular system yes, but also joints and other body tissues. Excessive alcohol intake can lead to inflammation and other health problems and also represent hidden calories and can interfere with sleep. By maintaining a healthy lifestyle, the centenarians reduce the risk of joint-related issues and other age-related diseases.

Sense of Purpose

Having a strong sense of purpose, including a religious belief, and remaining mentally engaged throughout life are vital aspects of centenarians' habits. Pursuing hobbies, interests, and intellectual challenges can support cognitive health and contribute to a longer and more fulfilling life.

 Regular Health Checkups

Regular health checkups and preventive care are common practices among centenarians. By staying proactive about their health, they can identify potential health issues early on and take appropriate measures to address them.

Resilience and Adaptability

Centenarians often demonstrate a remarkable ability to adapt to life's challenges and remain resilient, even optimistic, in the face of adversity. Their positive outlook and coping mechanisms may contribute to reduced stress and better overall health.

The habits of centenarians provide valuable insights into the keys to longevity. While as noted genetics and good fortune play a role, adopting a healthy lifestyle that includes a nutrient-rich diet, regular physical activity, stress management, and social connections can significantly impact overall well-being and our health spans. Integrating SierraSil into a balanced lifestyle can further support joint and muscle health (as well as chelating heavy metals, as demonstrated in human research), and can support the practices described here.

As the secrets of centenarians are unlocked, remember that small changes in our habits and daily routines can lead to significant improvements in our overall health and quality of life. Consult with healthcare professionals, including nutritionists and doctors, to tailor a plan that suits your individual needs and goals. Embrace these positive habits, and you may be well on your way to a healthier, happier, and longer life. These changes don’t happen overnight, but be persistent and patient with yourself, results do come!

Maintaining healthy joints is crucial for overall well-being and mobility. While supplements like SierraSil(R) Joint Formula14™ can play a vital role in supporting joint health, a well-balanced diet rich in nutrients is equally important. In this blog, we will explore the top 10 foods that are known for promoting joint health and discuss how you can potentially integrate SierraSil products to enhance their benefits.

Berries like strawberries, blueberries, and raspberries are packed with antioxidants, particularly anthocyanins. These antioxidants help neutralize free radicals and reduce inflammation in the body. Adding berries to your diet while incorporating SierraSil products can complement each other in maintaining joint health and overall well-being.

3. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are abundant in vitamins, minerals, and antioxidants. They also contain vitamin K, which is crucial for bone health. By consuming leafy greens alongside SierraSil supplements, you can fortify your joints with essential nutrients to support their health and function.

4. Nuts and Seeds

Nuts and seeds are a rich source of alpha-linolenic acid, another type of omega-3 fatty acid that aids in reducing inflammation. Walnuts, flaxseeds, and chia seeds are especially beneficial for joint health. Integrate these nutritious options into your diet and combine them with SierraSil products for enhanced joint support.

5. Turmeric

The Turmeric root contains potent compounds collectively called curcumin, known for their anti-inflammatory properties. Incorporating curcumin into your meals can help alleviate joint pain and reduce inflammation. Consider combining this spice with SierraSil supplements to achieve a more comprehensive approach to joint health.

6. Ginger

Ginger is another spice renowned for its anti-inflammatory benefits. It can help improve joint flexibility and reduce discomfort. Combining ginger-infused recipes with SierraSil products may contribute to better joint mobility and overall joint health.

7. Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C. This essential nutrient aids in collagen synthesis, which is vital for maintaining healthy cartilage and joint tissues. Pairing a vitamin C-rich diet with SierraSil supplements can support joint integrity and function. However, grapefruit should not be eaten if you are on certain medications such as blood thinners.

8. Garlic

Garlic possesses anti-inflammatory and antioxidant properties that can benefit joint health. It may help alleviate symptoms of arthritis and other joint-related conditions. Incorporate garlic into your meals and complement it with SierraSil products for optimal joint support.

9. Whole Grains

Whole grains like brown rice, quinoa, and oats are rich in fiber and essential nutrients. They can help regulate weight and reduce inflammation in the body. Including whole grains in your diet while taking SierraSil supplements can aid in managing joint discomfort and promoting overall joint health.

10. Green Tea

Green tea contains polyphenols, which have anti-inflammatory effects. Drinking green tea regularly can contribute to reduced joint inflammation and improved joint function. Pair your daily dose of green tea with SierraSil products to enhance the support for your joints.

A well-balanced diet that includes foods rich in anti-inflammatory nutrients is essential for promoting joint health. Integrating SierraSil products into your daily routine can complement the benefits of these joint-friendly foods, creating a powerful approach to support joint mobility, flexibility, and overall well-being.

Remember to consult with a healthcare professional before starting any new dietary or supplement regimen, especially if you have pre-existing health conditions or are taking medications. Embrace a joint-friendly diet and combine it with SierraSil products to nourish your joints and live an active and fulfilling life. Visit SierraSil's website (https://sierrasil.com/) to explore our range of products and make informed choices for your joint health journey.

Can you relate to this, stuck behind unnecessarily slow traffic but with places to go, and just wishing "Lets move folks!". If we are honest with ourselves, its usually because we didn't start early enough and really, our urgency is typically a first world problem, as it's usually not life or death whether we get "there" a little faster.

Clearly I can relate, hence my mentioning it. So let's consider another first world problem, our collective activity and fitness levels. The First Annual National Forum on Physical, Mental and Spiritual Health held in West Vancouver June 1, marked National Health and Fitness Day in Canada (first Saturday of June annually). There were a number of speakers, including: the Honourable Carla Qualtrough, Federal Minister of Sport and Physical Activity; Dr Alex Choi, Medical Health Officer, Vancouver Coastal Health; Dr. Silke Cresswell, Neurologist; Sara Gilbert, President Fitness Industry Council of Canada and more. Dr. Tommy Gerschmann MD and Rheumatologist noted that only 39% of Canadian children are meeting the recommended physical activity guidelines - and its worse for adults.

It was refreshing though to hear speakers such as Diane Nelson, Director of Instruction, West Vancouver School District share how physical activity and skills building was being integrated into their school curriculum. That's important because if we don't start young with physical activity, what's there to maintain? A big challenge though is around grade 10, with a drop off in physical activity, especially so for girls. Its a key reason why SierraSil is happy to be a sponsor of the Victoria Women's basketball League, targeting ages 18+ enabling the women to stay active through group sport. So starting young is great, but it is never too late to start, nor are we never too busy to commit to getting fitter. Consider the 11 minute 5BX (for five basic exercises) plan developed by the Canadian Air Force in the 1950s and now getting renewed attention! https://csclub.uwaterloo.ca/~rfburger/5bx-plan.pdf

It's also not to late to join the Lets Move Canada (which is also open to anyone anywhere in the world!) https://letsmovecanada.com/ and follow @LetsMoveCanada on your social media. The challenge is a partnership of The Indigenous Physical Activity & Cultural Circle (IPACC) and the Canadian Health & Fitness Institute (CHFI). It runs through to June 21, National Indigenous Peoples Day. 

I have been asked, "Why is Lets Move Canada important to me?" Striving to be fit (recognizing that sometimes it is out of our control), enables us to better enjoy our relationships and being in nature (garden, park or wilderness), maintain independence longer in life, and be better able to help those around us in their time of need - as well as less of a worry to them. So if you have been more idle that you'd like to be, Lets Move together. Consider active transportation, aka walking or biking (with helmet please) to work or a social visit, or even for a post dinner walk to help better metabolize your meal. Use your grocery bag for a few bicep reps when you get home. You get the idea. Don't get stuck by your own mindset, Let's Move Canada (and elsewhere)!