| Title | : | Growing Young: How Friendship, Optimism and Kindness Can Help You Live to 100 |
| Author | : | |
| Rating | : | |
| ISBN | : | 0525610189 |
| ISBN-10 | : | 9780525610182 |
| Language | : | English |
| Format Type | : | Paperback |
| Number of Pages | : | 304 |
| Publication | : | Published May 5, 2020 |
Besides teaching her how to ride a bike and mow the lawn (without cutting the cord), Marta Zaraska's father taught her the importance of diet and exercise for healthy living and a long life. Like many of us, the importance of a healthy, organic diet, physical activity, and lots of sleep were impressed upon Marta. As any parent, Marta's father wanted his child to live to be 100.
When Marta became a parent herself, she found herself wanting the same thing for her own daughter: a long, healthy life. What's more, though, is that she wanted to live long enough to see her daughter blow out eighty candles on her birthday. And so, from the day her daughter was born, Marta fretted about what she and her family were eating. Smoothies, goji berries, flax seeds, organic fruits and vegetables. She fasted (and urged her husband to), considered keto, and ran a half-marathon.
But then, Marta Zaraska, a science journalist, found scientific papers that shattered her long-held beliefs about aging and longevity. It turns out that, according to research, diet and exercise are not the most important things to work on to encourage your family's longevity--or your own. Instead, you should be concentrating on your social life and the kind of person you are, psychologically-speaking. Marta learned that a strong support network of family and friends lowers mortality risk by about 50 percent while exercise can lower that risk by 23 to 33 percent. She found that volunteering your free time is a foolproof way to lower your mortality rate by 22 percent, while certain health fads like turmeric haven't been shown to lower your mortality rate at all. Many more examples like this led Marta to her ultimate conclusion: you should be contemplating your purpose in life, not the best fitness tracker to buy.
In Growing Young, Marta demonstrates that sociality and thought patterns--in combination with diet and exercise--matter the most. Through ten chapters that take her around the world, from the UK to Japan, from laboratories to "hugging centres," Marta investigates the various longevity lifestyles of different cultures in the hopes of prioritizing the longevity habits that will makes the most impact in our lives.
Deeply researched and expertly reported, Growing Young will dramatically change the way you seek a longer, happier life.
Growing Young: How Friendship, Optimism and Kindness Can Help You Live to 100 Reviews
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As I'm rapidly closing in on 65 (feeling 45), I read more and more the value of socialization, compassion, friendship, family. Yes, health counts, but this book again reiterates how much inner peace, sense of self, and gratitude make a difference in longevity. It is a great read for those who are looking for Non food/alzheimer/heart disease doom and gloom stress stuff.
I don't think I need to live forever. I just want to enjoy the next 35 years. 😊❤️🎶
SD -
My second fav longevity book next to The Longevity Paradox by Steven R. Gundry. Growing Young has more lifestyle practical advice with related studies proving their effectiveness. White The Longevity Paradox has more medical practical advice like nutrients from different foods. The only issue I have with this book is it's kinda repetitive, Marta really drives her points home lol.
Let's become centenarian's!
The beginning was surprisingly very scientific : Cellular senescence zombie cells, 'inflammaging', stem cells, epigenetic clock. Then the rest of the book is more psychological and sociological.
Notes:
- A committed romantic relationship lowers mortality rate by 49%
- Having a large network of family friends and neighbors can reduce mortality by 45%
- Having a conscience personality 44%
- These have bigger impact than what pills and vitamins you’re taking or working out eating veggies or Mediterranean diet.
- Stop thinking you need to buy more fitness gadgets or books and just ease back and let things naturally progress
- Fixing mind health is important
- Importance about self improvement and perseverance. A commitment to growing as a person
- Close knit relationships based on love and trust increases your longevity much more than diet and exercise
- Vagus nerve, variable heart rates, differences between chimps and bonobos, oxytocin, cortisol, serotonin, dopamine, white sclera in our eyes make for great evolution, communication and expression and it was prompted by domestic domestication.
- Telomeres (shoe lace tips on chromosomes) as we age we don’t replicate them as well so they become damaged. Some people are just born with more sets of extra telomeres so more chances of effective duplication. Partly due to genetics. Also Thank your mother for that because of suboptimal Uterus conditions - while pregnant did your mother smoke, drink, was stressed, bad diet, exposure to air pollution. But short telomeres can protect youth from cancer cells. Telomerase extends telomeres but taking those pills might give you cancer. A better biological aging clock is based on DNA methylation aka the epigenetic clock. Send scientists your blood and you can find out your epigenetic age. Cellular senescence aka cellular aging, old cells are fat lazy and useless junk, healthy young cell grows and divides. Junk cells usually kill themselves like skin cells and dead skin but some junk cells don’t kill themselves and don’t divide they just sit there collecting other waste like misfiled proteins and mitochondria - zombie cells accumulate as we age and beltch out toxins called senescence associated secretory phenotype which like zombies can turn other cells senescent too. These secretions give low level inflammaging in both aging and age-related diseases such as atherosclerosis, cancer, and diabetes. But killing these senescent cells side effects like delayed wound healing
- Stem cells make new cells the body needs but as we age they work less and less and the numbers diminish.
- To get a boost of social hormones like oxytocin or serotonin engage in more physical contact with others, kiss your partner more often, hold hands with your kids, hug your friends, rub each others backs, get a massage, and look at people in the eye even dogs eyes
- Mediation and mindfulness
- Marriage
- Japanese diet contains seafood, vegetables, seaweed, and soy with little meat and dairy. Also eat until 80% full. Also purpose in life especially after refit
- Egalitarianism
- Chinese zen
- Instead of I think we, no more me and more we
- Kind, mindful, empathetic, and conscientiousness -
We are being constantly bombarded these days with the latest diet that promises ultimate health and longevity and quality of life. It can be confusing to know what to believe, and then throw in exercise to the mix and one questions what kind of exercise, how much is enough and what intensity is needed to maintain obtimal health.
I found this book to be quite informative and interesting. Some sections underscored what I have read before from other sources and believe and other sections I was dismayed to have some of my health practices debunked as not actually being so effective. One example is the topic of Turmeric/Curcumin. I've been taking it for a few years now truly believing that it helps with inflamation. I am now being challenged to wonder if that is entirely true. However, I always welcome new insights and perspectives.
The author also spends quite a bit of time looking at the health benefits of things like volunteering, making friends and being social, and learning optimism. These kind of traits can have a huge impact on personal health and well being.
This book will work as a resource for me - going back to it to reread certain sections. -
Książka popularno naukowa o tym, jak nasze relacje z innymi i z samymi sobą, a także nasze nastawienie do świata i przydarzających się nam rzeczy wpływają na nasze zdrowie.
Nie ma zaskoczenia - pozytywne relacje i pozytywne nastawienie zwiększają nasze szanse na długie i zdrowe życie.
Autorka pisze ciekawie, choć jak to często w tego rodzaju książkach bywa - jest tu dużo dowcipów językowych, które mnie nie bawią i dużo wtrętów osobistych (typu "cały dzień zdrowo jadłam i nic"). Mnie takie fragmenty raczej drażnią, choć rozumiem że mogą być dla innych osłodą dla gorzkiej pigułki danych naukowych.
Generalnie książkę polecam osobom zainteresowanym tego rodzaju ciekawostkom i osobom które chcą zadbać o swój dobrostan (teraz i na przyszłość). Jest mowa o relacjach, medytacji, wolontariacie, potrzebie znalezienia sensu życia. -
Such a refreshing read that growing young is so much more than the food we eat. We all know the importance of eating well and incorporating movement in our day. We want to include healthy whole superfoods in our eating plans, but not to the expense of everything else. The biggest investment we can make is building connection with others and discovering those beautiful ways to give back and enrich the lives of others. Thank you to Gayle Beavil for this recommendation.
Author Marta Zaraska takes us on a journey and shares many stories throughout the book.
Some highlights:
• Giving back and making a difference in the lives of others helps to reduce our levels of cortisol
• Incorporate greater deep breathing and meditation to help with managing your pain and to be more mindful.
• Be present in your relationships, and stop multitasking. This is extremely hard on your brain.
• Connect with neighbours.
• Manage your stress to find greater harmony in all you do.
• Most important, be kinder to yourself around the choices in the food you are eating. Listen to your body. Fuel your body with what it needs.
• If you are going to supplement choose the best supplements you can afford only as needed.
“it is time we recognize that improving our social lives and cultivating our minds can be at least as important for health and longevity as are diet and exercise. “
I really enjoyed how the author brings the book to a close. “To Michael Pollan’s famous statement, Eat food. Not too much. Mostly plants. I would add: Be social, care for others, enjoy life”
This was a lovely book and would be a beautiful partner read with Together written by Dr. Vivek H. Murthy, MD and Successful Aging, written by Daniel J. Levitin. -
Growing Young is a great book for folks who are looking to demystify some of the longevity trends out there; be it eating Goji berries or cutting out gluten for reasons other than allergies. It starts out very promising and I genuinely had been fascinated so many time within the first half of the book that I knew it would end up being a five stars for me. However, what made me cut back to three stars was the too scientific way it was written. I like my non fiction with a bit of story-telling or creative fiction. The premise was repeated again and again, and Zaraska went back and forth on the main three principles: volunteer, get a close network of friends, mindfulness; again and again.
The interesting chapters were way in the back, and by that time I was so exhausted from all the facts and the studies and the numbers and the metrics that I glossed over the chapters looking for something to hook me. I think if it was more focused on a few things instead of piling up as many as seven studies in one section it would’ve been a more interesting and lasting read. Another side note, expect for Japan, the book is very silent on the trends in the east, including studies and other data collected from other Asian and South Asian countries. Nonetheless, it was informative and well-researched. -
Marta Zaraska is a Polish-Canadian science writer and she has done a thorough study of the literature as to what contributes to longevity. Surprisingly it is friends, families and good deeds that outweigh diet, exercise and vitamins when it comes to contributing to a long healthy life. Things that are so difficult in these days of Covid-19 like hugs, socializing and interacting with our friends in person is the ticket. This excellent book is difficult to read in these times of social distancing but it is very thought-provoking and a real reprieve for many of us.
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The author's research on why people live to be 100, along with personal tidbits makes this an interesting read. Many of us have wondered why some people live longer lives and the author gives the reader a lot to think about .
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Growing Young by Marta Zaraska is one of those science books that make people fall in love with science thanks to a great mix of research-driven information, anecdotes, personal narrative and insight and how-to. The topic is one a lot of us think about - growing old, or in this case, growing older, much older. The author sets out to determine once and all what factors make it possible for humans to live to be 100, and the result is educational, insightful, unexpected, well-researched and funnier than I would have imagined - did you know that eating baby poop could extend human life expectancy from age 78 to age 107?
Yeah, good stuff.
In the end, the author's research suggests longevity is really more about relationships and attitude than about half-marathons and low-carb diets.
I really enjoyed this book. If you're a fan of Mary Roach, I think you'll love Growing Young by Marta Zaraska, as well. It's a fun read that provides practical tips on living longer and making the most of every year! -
A refreshing take on health, eschewing the usual inward-looking advice re: nutrition and exercise and focusing outwards instead, on kindness, empathy, community, mindfulness as key factors in leading a (good) long life. Well worth a read.
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This is a really excellent and well researched book that truly helped in dealing with anxiety, depression and the related feeling of unwellness.
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I have so many mixed thoughts about this book
I appreciate the amount of scholarly reviewed articles she references. I agree about relationiships and meditation, yoga, and feeling like you have a purpose but seriously stop preaching and lecturing about marriage! In every freaking chapter she talked about how much married couples are better in this and that. She even says toxic relationships are better than being single in terms of longevity.
What I am trying to say is that I meditate regularly, stay in touch with few close friends, donate but I do those things for the intrinsic value of it not because I want to live to 100. I just want to live good and enjoy however long that is.
I feel like Marta tries so hard to control everything right down to the science of it. Ugh just let things be! You could do all those things she recommends and get struck by a bus crossing the street. So I think acceptance of death and loss is an important part of living and not something to constantly deny or try to control.
Ok rant done -
I really liked it.
This is a must read for anyone who doesn't want to die!
This is the best and only argument I like for getting married.
Ms. Zaraska isn't a scientist, doesn't do research. But she is open about that and explains her methods in her introduction of using meta analysis. Although many of the specific studies she referenced in the chapters seem questionable, this book provides overwhelming evidence for it's main ideas. Unless she is ignoring conflicting evidence and cherry picking, social bonds are the key to health and long life!
Growing Young also makes a growing case against weight as an indicator of how long you'll live which makes me more interested in investigating the evidence for weight as a measure of health.
Her suggestion to hangout with a spouse vs going to the gym is interesting. I'd love to see a controlled study on that.
Well worth your time. -
Interesting nonfiction read about the effects of relationships and community on longevity. After reading book after book about eating and exercise as the primary factors impacting health and longevity, this book was a breath of fresh air.
A few things I’d like to do more after reading:
- develop family traditions
- spend time with friends
- establish a mindfulness practice
- yoga
- volunteer / do nice things for other people
Also - an interesting read after more than a year of social isolation brought on by a pandemic. It made me realize that all of our health has been impacted in some way, whether directly through coronavirus or indirectly through the effects of social isolation. -
Not too heavy in the technical stuff, this book reminds us what we can do to stay young in our ‘golden years. From making close connections to continuing to find meaningful past times, you can extend your life and be healthy and fulfilled at the same time.
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Move this to the top of your healthy living reading list. A well-rounded research-backed guide to the well rounded life. Highly recommend ❤️
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If you want to improve your longevity and go beyond diet and exercise, this book can offer some compelling insights.
It seems I, a mildly nerotic intovert, have some work to do. Thank goodness I'm happily married. -
I should read/listen to this every new year.
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Not a bad collection of information. Nice to see that acai berries don't matter. Or at least, not as much as being a decent person with a good social life.
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คือปกติหนังสือแนวอายุยืนจะต้องน่าเบื่อปะ
แต่นี้ถือว่าเขียนออกมาได้ไม่วิทย์จ๋า
เลยถือว่าสนุก
ครอบคลุมทั้งหมด
ทั้งเรื่อง พฤติกรรม นิสัย ยีน จุลินทรีย์ สเตมเซล
Dna การทดลองต่างๆ การเต้น โยคะ การทำสมาธิ ฮอร์โมน
ที่เน้นหนักๆที่สุดคือเรื่องพฤติกรรมการเข้าสังคม
มีตัวอย่างให้อ่านมากมาย ไม่ว่าจะจากญี่ปุ่น หรือ อิตาลี
น่าจะติดหิ้งหนังสือสามัญประจำบ้าน
เป็นเรื่องที่ควรรู้ พอๆกับ
หนังสือโภชนาการดีๆ
หรือหนังสือดีๆแบบ why we sleep
หนังสือเขียนกว้างและกระชับ
รู้สึกว่าเขาใส่ข้อมูลเท่าที่จำเป็นมา
ไม่เยอะไป
โดยรวมmessage key
ของหนังสือ คือ
มนุษย์คือสัตว์ สังคม
ต้องมีสังคมที่ดี มีความสัมพันธ์ที่ดี
เพราะมันไม่สำคัญไม่แพ้ กับการออกกำลังกาย กินอาหารดีๆครับ
ออกกำลังกายทุกวัน กินอาหารดีมากๆทุกวันแต่
ไม่มีเพื่อน ไม่มีครอบครัว ไม่มีคู่ ก็เฉาตายอยู่ดี
ไม่จำเป็นต้องเชื่อหนังสือทั้งหมด แต่เป็นเล่มที่ครบเครื่องคุ้มกับการซื้อมาอ่าน ไม่ว่าคุณจะอายุเท่าไหร่ -
Growing Young... I loved this book! From the lighthearted stories and encouraging hints to live longer and better and more fulfilling lives, this book packs in research without feeling too heavy and dull. I enjoyed the personal stories and connections made to illustrate the author's points. Really easy to understand how the tactics apply to life and relationships. Interesting how different cultures respond differently to stressors and thrive in certain conditions.
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Hurray! So many of the things we enjoy are innately good for us and life extending.
Even if you don't add ten years to your longevity you could enjoy life a lot more by following some of these tips.
A life affirming read. -
So incredibly well-researched with a shadow box of tools to use yourself at the end of each chapter. What a wonderful and insightful read! Very much recommend this to anyone who is experiencing some of the physiological impacts of stress/loneliness/anxiety
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Informative, straight-forward, easy to comprehend. Practical, interesting, changes your mind.
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Swego czasu Freddie Mercury – wybitny wokalista estradowy, który zdecydowanie zbyt wcześnie opuścił ziemski padół, w jednej ze swych piosenek śpiewał: „Kto chciałby żyć wiecznie?”.
Poszukując odpowiedzi na to pytanie, pewnie znalazłby się niejeden chętny, tylko czy fizycznie jest to w ogóle możliwe? A jeśli nawet nie jest nam pisane życie wieczne, to czy realna jest długowieczność dla większości populacji? Czy długie życie to kwestia tzw. dobrych genów? Czy to może niezbyt przemęczający tryb życia, który zapewnia kilkadziesiąt lat na karku? A może kluczem do osiągnięcia stanu długowieczności jest właściwa dieta i odpowiednia porcja ruchu sukcesywnie kultywowana przez całe życie, tak aby wzmocnić siły witalne?
Jednolitej recepty na wieloletnią egzystencję niestety nie ma, zatem nikt z nas za sprawą magicznej lekarskiej formuły nie i czyniących cuda pastylek nie dożyje setki, jednak lektura najnowszej książki Marty Zaraskiej „Tajemnice długowieczności” zwraca uwagę na kilka ważnych aspektów, które skutecznie, co potwierdzają badania przywoływane przez Autorkę, potrafią wydłużyć ludzkie życie, zmniejszając w znacznym stopniu ryzyko przedwczesnej śmierci.
Już w samym podtytule Autorka zwraca uwagę na zbawienną moc przyjaźni, życzliwości i optymizmu i ich wpływ na przedłużenie ludzkiej egzystencji. Okazuje się bowiem, że otoczeni przez gron bliższych i dalszych przyjaciół, a nawet dobrych znajomych, jesteśmy w stanie poprawić parametry życiowe zapewniając sobie kilka dodatkowych lat życia. Wszystko za sprawą hormonów szczęścia – endorfiny i oksytocyny, które mają zbawienny wpływ na nasz organizm, działając wręcz jako naturalny eliksir młodości. Z uwagi na to, że wydzielają się one w związku z poczuciem spełnienia i satysfakcji pojawiającej się zwłaszcza wtedy gdy czujemy się potrzebni i z własnej woli angażujemy się w pomoc innym, i tym bliższym i dalszym, towarzysząca temu życzliwość dla bliźniego sprawia, że wydłużamy swoją linię życia. Z uwagi również na to, że hormony te stanowią przeciwieństwo kortyzolu, który zgubnie działa na nasz organizm i wyzwala się zwłaszcza w sytuacjach stresowych, ogromne znaczenie dla przedłużenia naszego życia ma optymistyczne nastawienie do świata. Pozytywne myślenie, spędzanie wspólnego czasu z osobami o podobnych zainteresowaniach i temperamencie może stanowić zatem istotny czynnik dla zwiększenia ilości świeczek na torcie.
Analizując wszelkie aspekty długowieczności Autorka podzieliła książkę na dwie uzupełniające się części – pierwszą mającą na celu wniknięcie w nasz umysł i ciało i prześledzenie procesów biochemicznych oraz stymulowania przez nie rozmaitych części naszego mózgu odpowiedzialnych za współpracę ciała i ducha, oraz drugą – bardziej psychologiczną – w której naświetlone zostały te czynniki międzyludzkiego współistnienia, których stymulowanie czy kultywowanie, może w istotny sposób wpłynąć na liczbę przeżytych przez nas lat jak choćby zwrócenie uwagi na zbawienną rolę masaży, konieczności podchodzenia z rozwagą do wszelkich diet i katorżniczych treningów, zwrócenie uwagi na siłę przyjaźni czy też na istotę pielęgnacji więzi społecznych.
Obie części, choć mocno podbudowane zostały naukowymi odniesieniami i licznymi badaniami do których odwołuje się Autorka, czy to stricte medycznymi czy psychologicznymi lub wręcz psychiatrycznymi, czyta się z ogromnym zaciekawieniem, częstokroć wręcz niedowierzając jak niewiele trzeba by mieć wpływ na sposób i jakoś�� własnego życia, potwierdzając przy tym, że w dużej mierze to ile w rzeczywistości dane nam będzie przeżyć w niemałym stopniu zależy wprost od nas. Oczywiście nie każdemu będzie dana możliwość przeprowadzenia się do Japonii i czerpania z korzyści tamtejszej kultury życia i jej celebracji, ale ta książka pokazuje, że pomimo tego możemy wziąć sprawy w swoje ręce i by kowalem własnego losu.
Ja z ogromnym zaciekawieniem wnikałam w „Tajemnice długowieczności” i mam zamiar wprost przenieść wiele z proponowanych rozwiązań do własnego życia. Czy zapewni mi to długowieczność? O tym dopiero się przekonam, nie zaszkodzi jednak spróbować -
Lots of interesting perspective on the power of kindness in your relationships and focusing on what has been proven to work can help you live a better life. While I enjoyed the different areas Marta visits to support the idea of living longer, I feel certain areas were missing the "other side of the story".
For example a chapter starts off talking about how marriage can prolong your life, setting the stage to convince the reader to believe unmarried people are doomed to a shorter life, I couldn't help but cringe at this type of toxic positivity. What further reading on the subject would show is that this benefit is usually true for men and not so much for women - which she lightly touches on. In the book toxic relationships are said to have longevity benefits. I have to raise an eyebrow because there is enough information out there that definitely shows the outcomes are not beneficial for toxic or abusive relationships. (I know several people whose high blood pressure issues improved after they separated.)
Health benefits depends on how you and your partner interacts with each other, and based on that (as presented in this book) researchers have found is that you take on or share each other's health factors.
Marta mentions mortality risks are not clear between divorce and toxic relationships. Nothing is discussed from the perspective of people who chose to be single and happy (... unless you can look at the information from the end of the chapter about the powerful benefits of friendships and make the connection for yourself.) The point is you cannot hyper focus on any one idea and expect to live long and prosper. Whether you are married or not, is not the defining moment but rather one possible contributing factor.
-We should spend more time with our friends. She later mentions that having a BFF gives either the same or more mortality benefits as marriage. Focusing on our friendships is more beneficial than gym memberships and hyper focusing on nutrition.
-Frequent contact with friends you can trust or rely on are more beneficial for longevitity, especially for women.
-I do love how rolling your eyes at your partner will make you fat (the four horsemen that destroy benefits). And the simple suggestions on how to boost your current relationships were great. I think this helps drives home that you have to work on your relationship together. You don't automatically get the benefits when you get married, you have to be present in that relationship.
Marta concludes the health benefits are a result of the level of mutual commitment, the ability to honor and be present for each other, is what creates the longevity benefits for couples, married or co-habitating individuals. But if you have that kind of commitment with non-martial friends, you are not in endanger of shortening your ability to live a longer fulfilling life.
This is a good book that broadly talks about what the factors are in the quality of our relationships and how to strengthen them. It will throw a lot at you in each of the chapter so be wary of selective listening - and understand there is more to what is being presented. -
This was not my favorite, but I think I didn't come at it from the right perspective. I picked this up so I could participate in a book club, and I figured why not- I care about wellness, I like reading, and this is something different!
Most of the non-fiction books that I read that are in a similar vein are more about diet - I've read two intermittent fasting books this year. Compared to those, this book felt very heavy and slow to read. I like hearing about science research, and I feel like the studies she reviewed were sometimes interesting, but not through enough to really justify lifestyle changes. Not that making friends or being kind would negatively impact you, but it felt like she kept saying: It's better to go out to dinner with friends than worry about going home and making a healthy meal! But all of the studies were based on small sample sizes, or rodent studies, and didn't lead me to feel that they were in any way conclusive.
Basically, I feel like this is a book for people who want an excuse to go be social, and not worry about their diet.
It was also a strange book to read as we are dealing with COVID a year and a half in, when I'm both suffering FOMO and trying to keep my bubble small and my family safe.
By the time she got to the takeaways section at the end of this chapter, I'd read through the list and think one of the following:
1. OK cool, I'm already doing that
2. Stop attacking me, I'm an introvert. Leave me alone, I'm fine.
3. This is all BS.
I didn't come to this book to figure out how to live to 100. I didn't come to this book so that I could get permission to go be social and justify it as a health need. I just wanted to read a book that was different. And I didn't like it, so I'm going to crawl back in my hole and read books I will like. -
Bardzo nie lubię tego sformułowania, ale muszę to napisać. Mądrą książkę przeczytałam. Na temat starzenia. I bliżej jej do publikacji popularnonaukowej niż rozwojowej.
"Tajemnice długowieczności" to publikacja w której autorka już w pierwszym rozdziale uczula, "by nie ufać nikomu, kto mówi, że odkrył sekret długowieczności". I to była bardzo dobra wróżba.
Marta Zaraska bierze na tapet wiele teorii, również tych bardzo wygodnych, na temat tego co opóźnia nasze starzenie, dzięki czemu będziemy cieszyć się zdrowiem i witalnością jak najdłużej, nie umrzemy przedwcześnie. Odwiedzając laboratoria, studiując setki badań z całego świata dzieli się wnioskami w swojej publikacji, w wielu kwestiach bardzo zaskakującymi. Udowadnia, że to co dajemy na talerz, czy to ile aktywności fizycznej zażywamy nie ma takiego wpływu na długość naszego życia jak relacje z ludźmi, cel i spełnienie czy angażowanie się w życie społeczności oraz w pomoc innym ludziom.
Lektura tej książki to świetna lekcja na obecne czasy, na to że gonimy za czymś co nie ma znaczenia, że izolujemy się, że nie żyjemy tu i teraz, że tylko czekamy aż będziemy coś mieli, aż coś zrobimy, aż spełnimy czyjeś oczekiwania. Badania i eksperymenty, które przytacza autorka, ukazują jak bardzo potrzebny jest nam powrót do korzeni, że nie każdy sam sobie rzepkę skrobie, tylko że razem możemy więcej, że życie towarzyskie powinno stanowić dużą część naszego życia i jest ważne. Praca nad bliskimi relacjami, nowe znajomości, grono przyjaciół znaczącą polepszają jakość życia i jego długość. Empatia, zaufanie i świadomość, że ma się życzliwych ludzi wokół siebie jest poniekąd kluczem do sukcesu - czyli długowieczności.
Jestem pod dużym wrażeniem tej bardzo merytorycznej publikacji, napisanej w doskonałym, lekkim i nieprzytłaczającym stylu. To pigułka wiedzy, którą z łatwością można przyswoić. -
Community
Loneliness = biological reflex = better wound-healing, but (a) increased sensitivity to potential social threats with accompanying inflammatory disorders (preventing wound infections) and (b) reduced immunity to viruses
>> bolster physical warmth (e.g. hot showers and drinks)
>> consciously reduce perception of social threats (e.g. they're just grouchy, not targeting you)
>> practice mind-body techniques (e.g. yoga, meditation, and tai chi) to increase viral expression and reduce inflammation; but note that although meditative practices are still beneficial in small doses, they are effective in direct correlation to the duration of practice
>> practice empathy (movies, books, and alternative perspectives)
>> practice synchrony (choirs, dancing, rowing, etc.)
Hedonic c.f. eudaemonic well-being
>> cultivate purpose by donating to charity, caring for your family, volunteering or contributing to a sense of community where you live, and engage in everyday kindness
Relationships
Benefits are fuelled by the depth of commitment (i.e. why marriage > cohabitation)
Men just need a committed marriage - but women need friends, and marriage is inadequate unless it is of sufficient quality
>> emotional connections are reduced by breaks as short as 4 days, but restored with long telephone conversations (texts, emails, and short calls all don't work)
>> share happy things, secrets, favours, and novel challenges
Serotonin and oxytocin
Increase eye and physical contact with people close to you (it's mutually beneficial for humans and human-dog pairings, but not for human-cat interactions)
Beneficial gut microbes
Reduce exposure to antibacterial products; add fermented foods
