Want to Live to 100? 3 Vital Vitamins for Longevity Revealed by Harvard Doctor

Summary

Dr. John Scharfenberg, a 100-year-old Harvard doctor, shares his secrets to aging well, emphasizing a plant-based diet, regular exercise, and key vitamins for longevity. He recommends daily walking for physical and mental vitality, highlighting the importance of vitamin D for bone health, vitamin B12 for energy and brain health, and vitamin A for vision and skin. By adopting these habits, one can enhance health and live an active life into their golden years.

Takeaways

• 👨‍⚕️ Dr. John Sharfenberg, at 100, is a living example of how to age healthily, being an active physician and nutrition professor.
• 🚶 Exercise is crucial for maintaining physical and mental youth, with Dr. Sharfenberg recommending a simple 2-mile daily walk.
• ⏱ Exercise not only keeps you fit but also extends life, with Dr. Sharfenberg suggesting each hour of exercise adds three hours to your life.
• 🌿 A plant-based diet rich in legumes, whole grains, nuts, fruits, and vegetables is key to Dr. Sharfenberg's longevity.
• 🌐 Residents of Blue Zones, like Dr. Sharfenberg, often live over a decade longer than average Americans, with diet being a significant factor.
• 💊 Vitamin D is essential for bone health and immune function, with many, especially the elderly, being deficient and needing supplements.
• 🥬 Vitamin B12 is vital for nerve and blood cell health, with seniors and vegetarians often needing supplements due to absorption issues.
• 🥕 Vitamin A is crucial for vision, skin health, and immune function, with beta-carotene from plant-based foods being a safer alternative to supplements.
• 🌞 Sunlight is the primary source of vitamin D, but geographical and lifestyle factors can limit its effectiveness, necessitating supplements for many.
• 🔑 The combination of regular movement, a plant-based diet, and key vitamin supplementation forms Dr. Sharfenberg's blueprint for a long and healthy life.

Q & A

How old is Dr. John Scharfenberg?

Dr. John Scharfenberg is 100 years old.

What is Dr. Scharfenberg's profession?

Dr. Scharfenberg is a professor of nutrition and an active physician.

What lifestyle choices does Dr. Scharfenberg credit for his longevity?

Dr. Scharfenberg credits his longevity to exercise, a plant-based diet, and ensuring his body is never deficient in key vitamins and nutrients.

How much exercise does Dr. Scharfenberg recommend for maintaining health?

Dr. Scharfenberg recommends walking at least 2 miles a day.

What is the significance of exercise in middle age according to Dr. Scharfenberg?

Exercise is particularly important in middle age as it helps reduce the risk of Alzheimer's, heart disease, and maintains independence.

What is the role of a plant-based diet in Dr. Scharfenberg's life?

Dr. Scharfenberg follows a plant-based diet rich in legumes, whole grains, nuts, fruits, and vegetables, which he believes contributes to his longevity.

What is a blue zone and how does it relate to Dr. Scharfenberg?

A blue zone is a region where people live longer than average. Dr. Scharfenberg's community in Loma Linda, California, is one of the world's five blue zones.

Which three key vitamins does Dr. Scharfenberg emphasize for long-term health?

The three key vitamins are vitamin D, vitamin B12, and vitamin A.

Why is vitamin D important and who is most at risk for deficiency?

Vitamin D is essential for bone health, immune function, and reducing the risk of certain cancers. More than 50% of people, and about 70% of elderly Americans, are deficient in vitamin D.

How does vitamin B12 contribute to health, and who should consider supplementation?

Vitamin B12 helps keep nerve and blood cells healthy and is key in energy production. Seniors and vegetarians should consider taking a B12 supplement due to potential absorption issues.

What are the benefits of vitamin A, and how does Dr. Scharfenberg recommend getting it?

Vitamin A is critical for maintaining healthy vision, skin, and immune function. Dr. Scharfenberg recommends getting it from beta-carotene found in plant-based foods like carrots, sweet potatoes, and spinach instead of supplements.

What is the key advice from Dr. Scharfenberg for living a long and healthy life?

The key advice is to prioritize movement, focus on a plant-based diet rich in whole foods, and ensure adequate intake of essential vitamins like vitamin D, B12, and A.