Longevity is a topic that has intrigued humanity since the beginning. However, few experts can back up their advice with more than a century of experience. John Scharffenberg, a physician and nutritionist trained at Harvard, has shared an essential key to living longer: walking 1.2 mi. (2 km) a day can cut the risk of dying in half.
This fact isn't just an opinion, but comes from a serious study conducted in Hawaii. Scharffenberg has based his statements on the Honolulu Heart Program, a research project that began in 1965 and followed more than 8,000 Japanese-American men. The results showed that those who walked moderate distances had a lower risk of dying prematurely.
The proven formula for reaching 100 years old with health
John was born in Loma Linda, California, one of the few Blue Zones in the world. These regions are characterized by the high life expectancy and quality of life of their inhabitants. This isn't a coincidence; healthy habits are cultivated there, which John has followed throughout his life.
During his training at Harvard, Scharffenberg specialized in public health and nutrition. Throughout his career, he has promoted a life based on simplicity and moderation. His longevity is living proof that his methods work.
His philosophy is clear and simple: he doesn't smoke, he doesn't drink alcohol, and he walks every day. In addition, he prefers a natural diet, without processed foods or complications. He states that he doesn't need medication and that good habits have been his best medicine.
Nutritional preferences and moderate physical activity of a centenarian
Regarding diet, John prefers to eat twice a day. He has breakfast early and lunch at noon, but he doesn't have dinner. Among his favorite foods are fruits like mangoes and bananas, along with legumes and whole grains, basic ingredients for a balanced diet.
He has also made it clear that he doesn't like the word "vegan" and that he doesn't support extreme diets, such as the carnivore diet. He believes that moderation and common sense are the key. He even cites the Bible to defend a balanced diet without excess.
Exercise is another essential pillar in his life. He doesn't recommend intense workouts or marathons. Instead, walking regularly and moderately is enough to improve health and prolong life, as he explains with experience.
Small habits with great impact: this is how life is extended
The study in Hawaii confirmed that walking 1.2 mi. (2 km) a day reduces the risk of death by 50%. This has a great impact on the prevention of cardiovascular diseases and other common health problems. Moderate exercise is, without a doubt, a great ally.
Finally, Scharffenberg insists on avoiding risk factors such as smoking, alcohol, obesity, and a sedentary lifestyle. He also points out the importance of reducing the consumption of red meat and sugar. According to him, with these changes, up to 80% of heart attacks and diabetes can be avoided.
If at 102 years old this physician and nutritionist is still walking and teaching, it's because his method works. Perhaps the key to living longer isn't in what's complicated, but in what's simple and consistent. That, without a doubt, is a lesson that everyone should learn.