Passing your century mark is now an increasing possibility – even when you have diabetes. Here’s the inside track on how to secure your path to that telegram from the Queen!

Just a couple of generations ago, 50 was considered quite old. Today, it’s merely middle-aged! Average life spans are increasing – the United Nations estimates that there could be as many as 3.2 million people aged over 100 by the year 2050.

Fifty is undoubtedly the new 40, 70 the new 60 and 100 will become the new 66 within just 30 years, according to an expert on ageing, Dr Aubrey de Grey.

A researcher at the University of Cambridge’s Department of Genetics in the UK, Dr Grey believes we will soon be able to remedy the impact of growing old in the same way we manage many diseases today. And he should know – he is actively working on the development of a cure for human ageing, a medical goal he refers to as Strategies
for Engineered Negligible Senescence, or SENS. This program is researching ways to repair cell damage, which leads to frailty, with the aim of combining these findings with existing technology to stop the ageing process in its tracks.

Live with tomorrow in mind
Although it's likely to be some years before humans can benefit from the results, there are plenty of ways until then that you can improve your health and, with it your life expectancy - and having diabetes should not rule you out of this equation.

Start with paying close attention to your blood sugar control and keep it within the normal range as much as possible in order to reduce your risk of diabetes complication. And there are other things you can do, too, which have the potential to help you live longer.

So, until the benefits of genetic engineering become widely available the following tips may help you live to the ripe young age of 100.

1 Eat more beans
The food most closely associated with a long life is… beans! Every 20g increase in average daily intake is linked with an eight per cent lower risk of death from a medical cause at any age. The legumes with the highest level of protective anti-oxidants are red kidney beans, pinto beans, red lentils, black beans and black-eyed peas. Eat these regularly – add them to salads, soups and stews.

2 Exercise regularly
A study involving more than 10,000 men found that exercise reduced the number of age-related deaths from all medical causes by almost a quarter – even if exercise was not started until middle age. In particular, deaths from coronary heart disease were reduced by 41 per cent and risk of stroke reduced by 50 per cent. Regular exercise can also improve blood glucose control enough to prevent diabetes, even in those at high risk. Both the Finnish Diabetes Prevention Study and the US Diabetes Prevention Program found that changes in lifestyle of high-risk, overweight subjects with impaired blood glucose tolerance reduced the risk of type 2 diabetes by 58 per cent. Exercise for at least 30 minutes on most days (three bouts of 10 minutes, or two of 15 minutes are as effective as doing it all in one go).

3 Get a good night’s sleep
In a 22-year study of 21,000 twins, it was found that those who slept between seven and eight hours a night lived longer than those who slept for shorter or longer periods. Researchers have also found that people who sleep for five or less hours, or for nine or more hours are almost 50 per cent more likely to develop diabetes over a 10-year follow-up period than those sleeping for a period somewhere in between.

4 Consume less
Restricting your kilojoule intake can extend your life, although you may argue life quality is reduced! You need to restrict kilojoule intake to two-thirds of your normal daily needs to prolong your life by 20-40 years. Kilojoule restriction lowers cholesterol, triglyceride levels and weight, reduces blood pressure and improves blood glucose control. It may also prevent or delay neurological conditions such as Alzheimer’s and Parkinson’s diseases and multiple sclerosis. While tough initially, you do adjust to lower food intake as your stomach ‘shrinks’ and your palate starts to prefer healthier food. It’s important to monitor your BGLs closely when cutting back on food intake.

5 Floss your teeth
Daily flossing has major benefits in preventing or at least limiting the effects of gum disease. Studies show that people with inflamed gums have a mortality rate between 23 and 46 per cent greater than for those with healthy mouths, shaving as much as six years off life expectancy. Inflamed gums allow mouth bacteria to enter the bloodstream, which can trigger arterial disease and increase your risk of coronary heart disease and stroke. Gum disease is common among people with diabetes, and is most severe in those with poor blood glucose control. Some evidence even suggests that inflammatory chemicals entering the bloodstream from inflamed gums may worsen insulin resistance and glucose control, but this is not conclusive. If nothing else, flossing makes you nicer to kiss and helps keeps your teeth in good enough nick to chew all those health-boosting fibrous foods!  

6 Think positive
Research published in the Journal of Personality and Social Psychology suggests people with a sunny outlook on life, who view the ageing process optimistically, tend to live seven-and-a-half years longer than those with negative thoughts. Optimism also improves immunity and reduces stress, with the added benefits of lowering blood pressure and improving blood glucose control. Jeanne Calment, a French woman who lived to age 122, said you should, “Always keep a smile. That’s how I explain my long life.”

7 Have an apple a day
Eating an apple a day can reduce your risk of death from any medical cause, at any age, by a third. Apples are rich in anti-oxidant flavonoids, which help protect you from coronary heart disease and stroke. Studies also link eating apples with a reduced risk of diabetes. Apples have a low glycaemic index, making them an ideal daily snack. Red-skinned apples contain almost twice as many beneficial anti-oxidants as those with green skins.

8 Select super foods
Scientists writing in the British Medical Journal predicted that regularly eating seven super foods can increase life expectancy by six-and-a-half years for men and five years for women. To achieve this, you need to consume the following on a daily basis:

• Fruit and vegetables (400g)
• Garlic (2.7g – about one clove)
• Almonds (68g – a handful)
• Dark chocolate (100g – 70 per cent cocoa solids)
• 150ml wine (preferably red)
• Plus, eat a portion of fish (114g) four times a week  

Together, these super foods improve circulation, lower cholesterol, reduce blood pressure and discourage clotting enough to reduce your risk of a heart attack or stroke by 76 per cent. Eating 100g of chocolate a day is a lot for someone with diabetes, but you could try a few daily squares of 100 per cent cocoa solids or drink unsweetened cocoa, which has been shown to improve blood vessel dilation in people with diabetes, without affecting blood glucose control.  

9 Munch on Brazils
Brazil nuts are the richest dietary source of selenium – a mineral that can halve your risk of developing cancer. The protective effect is so great that one trial was stopped early as it was considered unethical to withhold selenium supplements from those not taking it. Other nuts are also beneficial but for a different reason. Macadamias and almonds are rich sources of mono-unsaturated fats and walnuts are high in omega-3 fatty acids, which are associated with a lower risk of coronary heart disease.

10 Go for food rich in anti-oxidants
Vitamin E has been shown to prolong cell life and also appears to reduce the production of substances related to cell ageing. These substances (band 3 proteins) may also contribute to diabetes-related complications such as diabetic retinopathy and kidney disease. Those who reach the age of 100 have higher circulating levels of anti-oxidant vitamins A and E than usual, and higher levels of protective anti-oxidant enzymes. Fresh fruit and vegetables are our main dietary sources of anti-oxidants – aim to eat two serves of fruit and five of vegetables a day. Good dietary sources of vitamin E include wheatgerm oil, avocado, wholegrain cereals, nuts, seeds and oily fish – a better option than vitamin E supplements, which have been shown to be of no benefit and harmful to some people – especially smokers.

Today's blog was taken from the Jan/Feb 2009 issue of Diabetic Living. Keep your eyes out for the brand new issue of Diabetic Living which hits stands tomorrow.

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