LOMA LINDA, Calif. – At 102 years young, Dr. John Scharffenberg, an adjunct professor of nutrition at Loma Linda University, is sharing his secrets to a long and healthy life. Born in december 1923, Scharffenberg remains remarkably independent, traveling, driving, and maintaining sharp mental acuity. He credits his vitality not to genetics, but to a set of seven lifestyle habits he’s cultivated over decades.
Scharffenberg, a member of teh Seventh-Day Adventist Church, dismisses the notion that longevity is primarily hereditary. He notes that his mother succumbed to Alzheimer’s disease in her 60s, and his father died of a heart attack at 76. He has also outlived both of his less-active brothers, leading him to believe that lifestyle plays a more meaningful role than genetics.
“The main difference was I got a tremendous amount of exercise,” he theorized in an interview with TODAY.
Here’s a breakdown of Dr. Scharffenberg’s seven lifestyle rules:
1. Never smoke: Scharffenberg’s message is unequivocal: Don’t smoke. He points out that the dangers of tobacco have been well-documented since the landmark 1964 Surgeon General’s report. Smoking is a leading cause of preventable illness and death, harming nearly every organ in the body.
2. Reassess Beliefs Around Low-Level Drinking: Scharffenberg abstains from alcohol entirely. Despite some research suggesting potential health benefits from light drinking, he cites studies indicating that any protective effects are offset by an increased risk of cancer. He echoes the World Health Organization’s guidance suggesting that no alcohol is the safest choice.
3. Keeping Your Body Active is Critically important – Especially Over 40: “even though I’m a nutritionist, I think exercise is even more important than nutrition,” Scharffenberg said in a video shared on Viva Longevity! He emphasizes the importance of exercise during midlife, from ages 40 to 70, a time when people frequently enough become more sedentary. His preferred activities include gardening and vigorous walking. He cites a study finding that people who walked more than two miles a day had half the death rate of those who were less active.
4.No Snacking and Eat By the Clock: maintaining a healthy weight is crucial, according to Scharffenberg. He recommends simple guidelines around eating habits to avoid unneeded weight gain. “Eat at the proper time. That means no snacking,” he said in an interview. “Eat a variety of natural, non-processed foods in quantities for ideal weight… that’s all you need to know.” He also practices intermittent fasting, consuming his last meal in the early afternoon and not eating again until 6:30 a.m.
5. Consider Ditching This food for Good: Scharffenberg has adhered to a vegetarian diet as childhood. Although he briefly experimented with meat,he hasn’t eaten it since age 20. He follows a plant-based diet that includes milk and eggs, favoring foods like mangoes, persimmons, potatoes, macadamias, and other nuts and seeds.He considers a vegetarian diet “optimum” as excessive meat consumption can increase the risk of cardiovascular disease.
6. Get Saturated Fat Intake Down by Cutting Meat: This rule reinforces the benefits of a vegetarian diet, as many saturated fats come from meat sources like beef, pork, and poultry. Scharffenberg believes avoiding animal fat is the simplest way to mitigate the risks associated with high saturated fat intake, such as high blood pressure and high cholesterol.
7. Say ‘No’ to Your Sweet Tooth: Scharffenberg advocates for reducing sugar intake. He suggests modifying recipes to minimize sugar content, recommending fruits and cashew cream as alternatives to sugary syrups on pancakes and waffles. The World Health Organization recommends that sugars constitute no more than 10% of our total dietary energy intake (less than 12 teaspoons per day), with even greater health benefits achieved by reducing intake to less than 5% (6 teaspoons or 25g).
While Scharffenberg’s recommendations are compelling, some health experts argue that a completely vegetarian diet may not be suitable for everyone. Individual nutritional needs vary based on factors like age, activity level, and pre-existing health conditions.Consulting with a registered dietitian or healthcare professional is essential to determine the most appropriate dietary plan for individual circumstances. Some people may require supplementation to ensure they are receiving adequate amounts of certain nutrients, like vitamin B12, which are primarily found in animal products.
FAQ: Dr. Scharffenberg’s Longevity Tips
Q: What is the most critically important lifestyle factor for longevity, according to Dr. Scharffenberg?
A: While he emphasizes the importance of all seven habits, Dr. Scharffenberg believes exercise is even more crucial than nutrition, especially during midlife (ages 40-70).
Q: Does Dr. Scharffenberg believe genetics play a significant role in longevity?
A: No, he believes lifestyle choices are more influential, citing his own family history where his parents and brothers died at younger ages despite sharing similar genetics.
Q: What kind of diet does Dr. Scharffenberg follow?
A: He has been a vegetarian since childhood and follows a mostly plant-based diet that includes milk and eggs.
Q: Does Dr. scharffenberg recommend any specific exercises?
A: He prefers gardening and vigorous walking and emphasizes that any form of regular physical activity is beneficial.
Q: What does Dr. Scharffenberg say about alcohol consumption?
A: He abstains from alcohol and recommends against it, citing studies that suggest any potential benefits are outweighed by the increased risk of cancer.
Unlocking Longevity: An interview with Dr. Evelyn Reed on the Secrets of a Long & Healthy Life
Welcome back to Archyde! Today, we have the distinct pleasure of speaking with Dr. Evelyn Reed, a distinguished geriatrician and nutrition expert. Dr.Reed has spent decades researching and advocating for healthy aging, and her insights are invaluable. Dr. Reed, thank you for joining us.
Dr. Reed: It’s my pleasure. Thank you for having me.
The Longevity Equation: Lifestyle Over Genetics
Archyde: Recent news has highlighted Dr. John Scharffenberg,a 102-year-old adjunct professor. his story emphasizes the power of lifestyle choices in promoting longevity. Given your expertise, what are your initial thoughts on his approach?
Dr. Reed: Dr. Scharffenberg’s viewpoint aligns strongly with the current research. While genetics certainly play a role,they are not a guarantee of anything. His emphasis on modifiable lifestyle factors – diet, exercise, and avoiding harmful substances – is spot-on. It echoes the findings from regions like the “Blue Zones,” where lifestyle consistently trumps genetics.
The Pillars of Healthy Aging: A Deeper Look
Archyde: Dr. Scharffenberg identifies seven key habits. Which of these do you consider the most crucial, and why?
Dr.Reed: That’s a tough one, because they are all interconnected. However,if I had to choose one,it would be regular exercise. You can’t underestimate the profound impact that regular physical activity has on every aspect of physical and mental health. It improves cardiovascular health, boosts the immune system, maintains muscle mass, and improves cognitive function. Combining it with a whole food, plant-based diet is a powerful combination.
Archyde: Dr. Scharffenberg is a vegetarian. What’s your take on a plant-based diet for longevity?
Dr. Reed: A well-planned plant-based diet, as Dr. Scharffenberg follows, is excellent. It’s naturally lower in saturated fat and cholesterol, and typically higher in fiber, vitamins, and antioxidants, all of which are beneficial. However, careful attention is needed to ensure sufficient intake of certain nutrients, such as vitamin B12, which is primarily found in animal products. Supplementation or fortified foods are often necessary to make it sustainable long-term for some.
Archyde: He also advocates for no snacking and eating by the clock, and abstaining from alcohol. Are these sound principles?
Dr.Reed: Absolutely. Controlling caloric intake is crucial,and avoiding constant snacking helps. Intermittent fasting, as Dr. Scharffenberg practices, can be beneficial for metabolic health, and adhering to set meal times can support that. The science on alcohol is complex, and as the WHO says, there is no safe amount of alcohol, but some research suggests minimal health benefits from light drinking, he’s being very cautious, and that’s a sensible approach. The risks often outweigh any potential upside.
Lifestyle Changes: Making it practical
Archyde: Many people find it challenging to make notable lifestyle changes. What is the most practical first step individuals can take to adopt habits for longevity?
Dr. Reed: Start small. Pick one, maybe two of Dr. Scharffenberg’s tips, and focus on implementing them consistently. Perhaps it’s increasing the number of fruits and vegetables in your meals, or integrating a short 15-minute walk into your daily routine. Gradual change leads to sustainable habits. It’s about consistency and making these practices a part of your life.
archyde: Thank you for sharing your expertise,
Dr. Reed. Your insights are invaluable.
Dr. Reed: My pleasure.
Archyde: dr. Reed’s expertise underscores the significance of embracing proactive lifestyle choices to promote healthy aging. we encourage our readers to consider these principles and share their experiences. what is the one lifestyle change you commit to starting from today? Share in the comments below!
