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Topics: Health, Food And Drink, Lifestyle, Education
If you're searching for the secret to a long and healthy life, Dr John Scharffenberg has got news for you - he reckons there's seven.
The nutrition professor is a staggering 101-years-old and is still as fit as a fiddle, so he's a man you might want to pay attention to.
The California native has still got all his faculties, drives himself around and travels the globe, and he believes it's all down to his lifestyle choices.
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The medic - who has a masters in public health from Harvard University, as well as 62-years of teaching nutrition at the Loma Linda University under his belt - doesn't believe genetics have played a huge part in his longevity.
He explained that his mother passed away in her 60s from Alzheimer's, his father had a heart attack at the age of 76 and he has also outlived both of his brothers. And Dr Scharffenberg credits the seven strict rules he lives by for this, now he has reached the ripe age of 101.
So, let's dig into the lifestyle choices which the centenarian has made which he believes has allowed him to live a lengthy and fulfilled life.
Dr Scharffenberg claims he has 'never smoked' a cigarette in the entirety of his 101-years - and if you want to hit the same age bracket as him, you shouldn't either.
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It's a bad habit which can trigger a myriad of health problems, such as increasing the risk of cancer, heart attacks, and strokes, while it also drastically decreases your lung capacity.
The nutrition professor told YouTube channel Viva Longevity that he is also not a fan of hitting the bottle, and he doesn't believe the theories which suggest a glass of wine a day can be beneficial to your body.
He reckons that if you're consuming alcohol, no matter how little it may be, you're putting your health in the firing line.
This might sting those with a sweet tooth, but Dr Scharffenberg tries to swerve sugar in his diet as much as he physically can, and even often modifies recipes so that he can steer clear.
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He explained high sugar consumption will increase your risk of heart disease, as well as putting you at risk of other health issues - including weight gain and tooth decay.
Despite nutrition being his field of expertise, the centenarian thinks 'exercise is even more important than' what you nourish your body with.
He reckons staying active - especially if you've hit the mid life stages of 40 to 70 - brings an incredible boost to your health.
Although you don't have to obsess over the scales, Dr Scharffenberg reckons you should try and keep your weight at a consistent number over the years.
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He recommends trying intermittent fasting, avoiding snacking and sticking to a diet of 'natural non-processed foods' with hearty portion sizes.
Some people just simply can't get on board the plant-based train - but the doctor says that it is the healthiest way to go if you want to live as long as possible.
He's abstained from meat since he was 20-years-old, instead stocking up on fruit and vegetables - such as mangos, persimmons, macadamias, nuts, seeds, and potatoes - although he still tucks into milk and eggs.
Although it's found in loads of our favourite foods, saturated fat doesn't do us any good - and Dr Scharffenberg advises cutting it out of your diet as much as you can.
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This will help slash your risk of health problems which come with high intake of the stuff, like high blood pressure and high cholesterol.