How I Can Lengthen My Life? By Mr. Koon Yew Yin

Mr. Koon Yew Yin needs no introduction among investors/speculators in BursaMalaysia. 

He is well known for making a big fortune in equity investment and speculation.

Not only is he rich but also a philanthropist. He came from a very humble background. Today he shares his thoughts not on making money but on how to live a long life. 

I just reproduce his piece below for the benefits of mankind.

Mr. Koon Yew Yin writes:-

Everyone is afraid to die and wants to live longer. Everyone should be interested to learn how to lengthen his life. 

As I have a good track record which I wish to share with you. I am nearly 85 years old. As far as I can remember, I have no experience of headache or any sickness. In the last 30 years, I might have a couple of flu or fever. That means that I have been doing all the right things which you should follow to lengthen your lives.

I have an inherited blood condition characterised by higher than normal levels of LDL cholesterol. My mother died at the age of 36 when I was 10 years old. My elder brother died at 42 years.

In 1983 when I was 50 years old, my younger sister and I had a heart bypass surgery done in London because at that time there were only 2 hospitals in the world that could perform heart bypass surgery, one was Harley Street Clinic, London and the other was Mayo Clinic USA which had just invented the heart/lung machine. Unfortunately, my sister died about 3 years after her heart operation.

Many people including Cardiologist Dr Lee Boon Chye and heart surgent Dr Koh Chung Sen of Ipoh Specialist Hospital wanted to know how I can live so long after my heart bypass surgery in 1983 especially with the inherited blood problem.

When I wake up in the morning, I drink 2 glasses of water and eat half a pineapple on an empty stomach. I drink a cup of coffee and I do not eat anything until lunch time. I always drink more water than I really require.

I always remember to eat to live and not live to eat. I do not over eat. I avoid sugar and I eat very little rice. I prefer to eat fish and vegetables.

This is what I do for my physical health:

1. Every day I walk for around 15 minutes in the morning and 15 minutes in the evening. When there is rain, I walk about in my house. 
2. Physical movement will reduce stress which can shorten my life. As I spend most of my time on the computer, reading, writing or watching the stock market or TV, I must not sit down for more than one hour at a time. I must stand up and walk a few steps.  
3. I have developed a habit of taking a few deep breaths whenever I remember. I can do it at any time, while sitting, driving or waiting for something. I always take a few deep breaths before I go to sleep.
4. When I wake up I usually drink 2 glasses of water. I eat only fruits and drink a cup of coffee for breakfast. Pineapple is my favourite fruit. I do not eat anything until lunch. In between I may drink some water so that I can keep my weight down.   
5. After my lunch, I have a nap for about an hour. I drink a glass of wine or any alcohol before I sleep every night. Alcohol will improve blood circulation and reduce stress. 
6. At my age, I cannot do much physical exercise. I have a masseur who comes to my house to give a full body massage 3 times a week.  

This is what I do for my mental health:

Always keep your mind occupied by reading, writing, playing computer, managing my share investment or watching TV. This will slow down the loss of memory. 

1. Although I have completely retired from executive work as a company director for which I was paid, I am now working harder and longer hours than before. I find working is the most wonderful entertainment and I enjoy doing what I am doing. 
2. After having lived for so long, I accept human weaknesses and forgive those who irritate me. Why should I feel angry just because someone misbehaves? I have only a few close friends and they do not judge me.  
3. Take a short holiday frequently. Occasionally go for a longer vacation for a change of environment. 
4. I must mention my wife’s important contribution. She takes care of my daily needs without which I would not have lived so long. 
5. I love my wife, I love myself and people in general. I enjoy all the good things in life. 
6. I also love music because it keeps me calm and smoothen my life. I think it also keeps my blood pressure down. 
7. Blood pressure is very important. I frequently see my doctor to check and control my blood pressure to prevent stroke and heart attack. 

 

Attitude: How to be happy

My wife and all the people close to me can vouch that I am always happy. I always try to create happiness. I must always remember that when I die I cannot take anything with me. I will spend almost all my wealth to help poor and needy people. I concentrate my charity in helping poor students to complete their tertiary education. I believe education is the best way to help poor families. 

Those students whose family income is less than Rm 3,000 per month can write to my wife who is in charge of my charity. Her email address is: kitpheng@gmail.com. I have given scholarships to more than 300 poor students. 

All my scholarship recipients do not need to repay the money I spent on them. Instead, they have to promise me that when they are in a good financial position, they must remember that I helped them when they needed, they must help other poor students. 

I will die happily knowing that this chain effect will create more and more charity workers and the world will be a better place. 

The key to my happiness is kindness and compassion: 

You are in full control of your life. Every day you can choose either to be happy or sad. One very easy way to be happy is to appreciate what you already have and that you do not need any more. Always count your blessings.

Remember our ultimate objective in life is happiness. Studies have shown that happy people can live longer. 

End

15 Natural Ways to Lower Your Blood Pressure By Kerri-Ann Jennings, MS, RD

High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide.

If left uncontrolled, it raises your risk of heart disease and stroke.

But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.

Here are 15 natural ways to combat high blood pressure.

1. Walk and Exercise Regularly

Exercise is one of the best things you can do to lower high blood pressure.

Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.

In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.

What’s more, doing even more exercise reduces your blood pressure even further, according to the National Walkers’ Health Study .

2. Reduce Your Sodium Intake

Salt intake is high around the world. In large part, this is due to processed and prepared foods.

For this reason, many public health efforts are aimed at lowering salt in the food industry.

In many studies, salt has been linked to high blood pressure and heart events, like stroke.

However, more recent research has shown that the relationship between sodium and high blood pressure may be less clear.

One reason for this may be genetic differences between how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt.

If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.

3. Drink Less Alcohol

Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.

While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects.

In the US, moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.

4. Eat More Potassium-Rich Foods

Potassium is an important mineral.

It helps your body get rid of sodium and ease pressure on your blood vessels.

Modern diets have increased most people’s sodium intake while decreasing potassium intake (13).

To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.

Foods that are particularly high in potassium include:

• Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
• Fruit, including melons, bananas, avocados, oranges and apricots
• Dairy, such as milk and yogurt
• Tuna and salmon
• Nuts and seeds
• Beans
• 
  

5. Cut Back on Caffeine

f you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost.

However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase.

In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t.

Caffeine may have a stronger effect on people who don’t consume it regularly.

If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure.

6. Learn to Manage Stress

Stress is a key driver of high blood pressure.

When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.

When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.

Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:

• Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.
• Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure.

• 7. Eat Dark Chocolate or Cocoa

Here’s a piece of advice you can really get behind.

While eating massive amounts of chocolate probably won’t help your heart, small amounts may.

That’s because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate.

A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure.

For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.

8. Lose Weight

If you’re overweight, losing weight can make a big difference for your heart health.

According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure .

In previous studies, losing 17 pounds (7.7 kg) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg .

To put that in perspective, a healthy reading should be less than 120/80 mm Hg.

The effect is even greater when weight loss is paired with exercise.

Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.

9. Quit Smoking

Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.

Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.

Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time (29).

Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.

10. Cut Added Sugar and Refined Carbs

There’s a growing body of research showing a link between added sugar and high blood pressure.

In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day.

Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure.

And it’s not just sugar — all refined carbs, such as the kind found in white flour, convert rapidly to sugar in your bloodstream and may cause problems.

Some studies have shown that low-carb diets may also help reduce blood pressure.

One study on people undergoing statin therapy found that those who went on a six-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people not on a diet.

11. Eat Berries

Berries are full of more than just juicy flavor.

They’re also packed with polyphenols, natural plant compounds that are good for your heart.

One small study had middle-aged people eat berries for eight weeks.

Participants experienced improvements in different markers of heart health, including blood pressure.

Another study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits and vegetables.

Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.

12. Try Meditation or Deep Breathing

While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.

Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.

There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure.

Deep breathing techniques can also be quite effective.

In one study, participants were asked to either take six deep breaths over the course of 30 seconds or to simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat.

Try guided meditation or deep breathing. Here’s a video to get you started.

13. Eat Calcium-Rich Foods

People with low calcium intake often have high blood pressure.

While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels .

For most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70, it’s 1,200 mg per day .

In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines and tofu. 

14. Take Natural Supplements

Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:

• Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
• Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
• Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants .
• Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most .
• Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.

• 15. Eat Foods Rich in Magnesium

• Magnesium is an important mineral that helps blood vessels relax.

  While magnesium deficiency is pretty rare, many people don’t get enough.

  Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear .

  Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure .

  You can incorporate magnesium into your diet with vegetables, dairy products, legumes, chicken, meat and whole grains.

• Take Home Message

  High blood pressure affects a large proportion of the world’s population.
  While drugs are one way to treat the condition, there are many other natural techniques that can help.
  Controlling your blood pressure through the methods in this article may, ultimately, help you lower your risk of heart disease.
• Besides medication to treat or tame high blood pressure has many adverse side effects .
• So managing HBP as suggested above has many advantages.