Some keys to longevity

Most people would agree: There's a big difference between living a long life with health problems and waltzing through old age in robust health.

A recent study - one of the largest and most complete on aging men - followed the lives of more than 5,000 Japanese-American men for 40 years. Researchers divided the men into four categories depending on their health status in their 80s.

More than half (58 percent) died before age 85. About a third made it to their 85th birthday, but with a chronic disease such as diabetes or heart disease. Just 1 in 10 of these men reached old age with no chronic disease or disability. Researchers refer to these men as "exceptional survivors."

Chances are good you know someone who is a good example of an "exceptional survivor." Or perhaps you imagine yourself as a member of that elite group, still fishing, hiking or playing golf at age 90 and beyond, with a good memory and sense of humor intact.

What's their secret? What separates "exceptional survivors" from the rest of the group? These are the traits most commonly found in the healthiest of the "oldest old":

A firm handshake. "Grip strength" is one way exercise scientists measure physical fitness. Men in this study who stayed physically strong remained healthier as they aged.

A lean body from youth to old age. Long-lasting health was more likely in men who fought off the accumulation of extra pounds over the years.

Lower levels of glucose (sugar) and triglycerides (fat) in the bloodstream. Normal blood sugars and blood fat levels help lower insulin resistance, which, according to accumulating research, plays a role in the aging process.

Normal blood pressure (less than 130/80). Blood pressure goes down with low intakes of salt (2,000 mg and less per day) and adequate daily intakes of potassium- and calcium-rich foods such as whole grains, fruits and vegetables and low-fat dairy products. The latest food guidance system (My Pyramid) describes an eating style that minimizes sodium and maximizes healthful foods.

Nonsmoker. Smokers in this study tended not to survive to old age. Those who survived had more disease and disabilities.

Moderate alcohol intake. "Exceptional survivors" tended to be those who drank less alcohol. In this study, more than three alcoholic drinks a day (one drink is a small (5-ounce.) glass of wine, 12 ounces of beer, or 1- to 1½-ounce. shot of liquor) was a significant risk factor for death or unhealthy survival in this study.

No, we can't control everything in this life. But what we choose to eat and drink and do day-to-day are strong predictors of how well we will walk into our later years.

Like the old Spanish proverb, "A man too busy to take care of his health is like a mechanic too busy to take care of his tools."

Even if you have strayed from some of the survivor's wise habits, it is never too late to make changes that will improve your health now. Consider the new year a perfect time to extend your active life.

Carol Walsh is a registered dietitian and certified diabetes educator who provides nutrition counseling services at The Corvallis Clinic and Albany Family and Specialty Medicine. The next session of her weight loss class "Lose Weight Like the Pros" begins Jan. 23. Register at www.corvallisclinic.com.