Five Secrets of Longevity from Medcan's Dr. Peter Nord

Want a cheat sheet on how to extend your life, while staying healthy and happy along the way? Medcan Chief Medical Officer Dr. Peter Nord has been a sailor for more than 50 years. He noticed that his fellow sailors are staying incredibly fit, sharp and healthy well into their old age. This week, Dr. Nord joins host Shaun Francis to describe five secrets of longevity that we can all incorporate into our lives — each one drawn from the way sailors live, as well as medical research. Don't worry, no sea legs required.   Episode 86 webpage.   LINKS AND INSIGHTS   Secret #1: If you like your work, keep at it for as long as you possibly can. Studies have shown that people who retire later are more likely to live longer, and Dr. Peter Nord has seen this first-hand among his fellow sailors who continue to sail well into their 90s.  "Like my dad told me, if you love what you do, you'll never work a day in your life," he says. Working later at jobs that are mentally taxing is a way to keep the mind engaged, which can help to promote longevity. "Those days of retiring and sitting on the front porch are leaving us, and it's a good thing," says Dr. Nord. [06:48]   Additional links: Brookings study on retirement age and longevity, among other things Delaying retirement by just one year, from 65 to 66, resulted in an 11% drop in mortality rate   Secret #2: Figure out how to get exercise without it feeling like exercise. "It's great to go to the gym, great to do aerobic exercise, great to do strength training, those are all important things. But we don't need to necessarily do that," says Dr. Peter Nord. As a sailor, a lot of his day is preoccupied by strenuous physical activity around his boat. Things like raising sails, handling ropes and even just keeping balance. "If we can be constantly moving… structuring our lives so that we can be doing things day to day that keep us active… All of those things are just incredibly valuable and have been demonstrated through research to add years to our lives." Hobbies like walking, gardening, sailing or skiing are great ways to keep movement in our daily routine. [10:24]   Additional links: Regular physical activity performed by elderly people might play a certain protective role against Alzheimer's disease Associations of light, moderate, and vigorous intensity physical activity with longevity 10 percent of all deaths among Americans 40 to 70 years old are a result of too little exercise   Secret #3: Build your muscles well into your later years. We generally associate strength training with younger adults, but it becomes increasingly important as we age. "Strength training prevents falls," Dr. Nord says, adding, those who strength train tend not to break bones when they do fall. In turn, not breaking bones as much means you're "not in hospital, which means you're not going to get pneumonia, [or] that downward spiral that can happen with people as they age." Muscle power gradually decreases after 40 years of age. Incorporating light resistance training exercises with dumbbells or stretchy bands doesn't take long, and has been proven to help you live longer. [15:00]   Additional links: The ability to lift weights quickly can mean a longer life (press release by European Society of Cardiology) Strength training is significantly associated with decreased overall mortality Article from Blue Zones: "Anti-Aging Benefits of Strength Training" Two decades of inactivity doubled Norwegian people's risk of dying young   Secret #4: Limit your intake of sugar and processed foods. When Dr. Peter Nord is sailing, he doesn't have a lot of time to snack. "When you're on a boat and you're working hard, you're probably not ordering takeout… and you're not going to sit down to a four-course meal on your boat," he says. Whether you're at sea or on land, contribute to your longevity by avoiding sugar and focusing on the Mediterranean diet with lots of fruits, vegetables, fish and fibre, and very little red meat. Studies show that sugar and processed foods have both been linked to higher rates of mortality. If you've got a sweet tooth, artificial sweeteners are a great alternative that won't affect your longevity. [17:50]   Additional links: There is a significant relationship between added sugar consumption and increased risk for cardiovascular disease mortality. Some quick guidance from Eat Move Think guest host Leslie Beck on how to follow the Mediterranean diet.  An increase in ultraprocessed food consumption may be associated with an overall higher mortality risk   Secret #5: Spend time in nature. Multiple studies have shown that when we get outside and connect to nature, our blood pressure, heart rates and risk of diabetes and cardiovascular diseases go down (ScienceDirect). As a sailor, Dr. Nord spends more time connecting with nature than most people. "Sailors are outdoors, they're in the wind, sun, you're connected to what's happening around you," he says. Being in nature also contributes to our mental health. "We need to be exposed to sunlight, not just for vitamin D, but for preventing seasonal affective disorder. If we don't get outside, many of us get depressed." Spending 30 minutes to an hour a day in nature will improve your health, no matter your age. [20:23]   Additional links: The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes Higher levels of green vegetation were associated with decreased mortality in American women