President of Üsküdar University, Psychiatrist Prof. Nevzat Tarhan, evaluated the topic of healthy aging and longevity within the scope of March 18-24 Respect for the Elderly Week.
Average life expectancy is increasing in human history
Prof. Nevzat Tarhan stated that the concept of Longevity (long life) has become a prominent topic in recent years, explaining, “Because the average lifespan in human history is continuously increasing. About 100 years ago, the average life expectancy worldwide was in the 40s. Today, in Turkey, this period has risen to an average of 78 for women and 74-76 for men. A similar increase is observed on a global scale. As life expectancy increases, health problems that were previously rare have also started to increase. In the past, diseases like Alzheimer's did not emerge much because people died at an earlier age. However, today, when people reach 70 and above, the risk of Alzheimer's significantly increases. Forgetfulness is more common. If a person has not adopted a healthy lifestyle, even if their life is extended, they have to struggle with many diseases. However, research shows that 60-70% of diseases are directly related to lifestyle. This is a very serious rate. Many diseases, from diabetes to depression, arise from factors such as unhealthy eating, insufficient physical activity, and stressful living. In other words, if a person lives and eats correctly, many of these diseases can be prevented.” he said.
An approach called lifestyle psychotherapy is now being applied
Prof. Tarhan noted that lifestyle education is gaining importance worldwide, stating, “A new approach called lifestyle psychotherapy is now being applied. This method aims to equip individuals with healthy living skills before they become ill. This is also a type of positive psychotherapy. Emotional intelligence studies are also being conducted to support a healthy life. The goal here is not just to live long; but to live a healthy and quality life.”
Body awareness is important…
Prof. Tarhan also stated that one of the most important topics in healthy lifestyle education is body awareness, saying, “A person needs to know and be aware of their own body. You look at a person, they are obese. Their body mass index is over 30. But they say, ‘Even water makes me gain weight.’ In reality, they are constantly eating and snacking without realizing it. They are not aware of what they are actually eating. Similarly, some people say, ‘I didn't sleep at all.’ In fact, they slept but have no sleep awareness; they are not aware that they slept. Since our brain is a perceiving organ, body awareness is very important. Because the better a person recognizes the signals of their body, the more correct decisions they make. If awareness is wrong, the decision made will also be wrong.”
Mental awareness is as important as physical awareness
Explaining that knowing one's body, its strengths and weaknesses, is very important, and that the answers to questions such as “Which foods are good for me, which ones bother me? How can I eat healthier? What is my height and weight? What is my sleep pattern like? Is my water intake sufficient? How is my metabolic balance?” are related to body awareness, Prof. Tarhan continued:
“There is also mental awareness. This is at least as important as bodily awareness. Mental awareness includes a person's psychological state, how they perceive events, and how they react. An event happens, we get a clue, and we react to it habitually, automatically. We react immediately when something we like happens. However, these reactions may stem from mental distortions or wrong stereotypes learned in childhood. We have mental wrong stereotypes. If we don't have a goal like correcting these, like self-improvement, we continue with the mental patterns and stereotypes we learned in childhood. Yet, conditions have changed, the environment has changed, but you haven't. Diseases begin. Mental awareness is important in mental illnesses. Body awareness is important in physical illnesses. The primary condition for this is self-knowledge. A journey of inner self-discovery. Recognizing oneself in terms of both bodily awareness and mental awareness is the first step. This is called self-consciousness. Becoming aware of oneself. After realizing this, self-management begins. Managing one's strengths and weaknesses begins.”
Loneliness can sometimes be a chosen state
Prof. Tarhan noted that humans, unlike other living beings, are relational beings, and a person isolated from social structure will be unhappy, stating, “Of course, loneliness can sometimes be a chosen state. In Sufism, such loneliness is encouraged for personal development. In ancient times, people used to retreat to hermitages to achieve spiritual development. However, today, it is quite difficult to sustain such loneliness and develop with it. Today, people have to develop by managing their relationships within social life. For a healthy and happy life, a person needs to be able to manage their relationships within social life.” he said.
Eating habits are simple and healthy
Prof. Nevzat Tarhan explained that people living in regions known as blue zones, with examples found on islands in Japan, Italy, and Greece, share some common characteristics, one of the best known being Okinawa Island in Japan, and that these people both live long and lead a healthy life, stating, “Another common characteristic is their diet. Their eating habits are quite simple and healthy. They prioritize plant-based, colorful plates. They eat vegetable-focused; fruit consumption is less, but vegetable consumption is quite high. These people's life philosophies are also striking. Their outlook on life is meaning-oriented, not pleasure-oriented. For example, they stop eating before they are full. This is one of their most distinctive habits.” he said.
Prof. Tarhan stated that if the stomach is completely filled every time, it has to expand to ensure digestion, and a stomach that expands slightly with each meal eventually loses the feeling of fullness, adding, “Eventually, the person becomes unable to feel full, and obesity can develop. However, the solution is much simpler: leaving the table before being completely full at each meal. The stomachs of people who can leave the table before being completely full do not grow. Digestion is also easy because there is an air pocket. And toxins do not accumulate in the body. We need to pay attention to what we eat. Because what we eat forms the microbiota in the gut.”
We forgot the Anatolian wisdom
Prof. Nevzat Tarhan stated that a 20-minute meditation session in the fast pace of daily life calms the mind, saying, “Rumi performed it in the form of Sufi meditation, in the form of Sema meditation. These practices offer the individual an opportunity for self-observation and self-criticism. A person develops by asking questions such as, ‘What did I do right today, what did I do wrong, what did I learn from my mistakes?’ Thus, an open-to-criticism mindset is formed, and a continuous learning culture is adopted. As Turkey, we are currently rushing through the dangerous turns of wild capitalism. In doing so, we forgot the Anatolian wisdom, our ancient culture.” he said.
The first stage of meditative meditation is for the person to relax mentally
Prof. Tarhan stated that the first stage of meditative meditation is for the person to relax mentally, and continued as follows:
“The person chooses a mantra-like word for themselves. They think about that word for 20 minutes, visualize it. During this time, the brain detaches from the daily routine. The mind no longer asks habitual questions like 'Why did this happen like this, why did that happen like that?' Instead, the person produces new meanings with this word, dreams, enters a mentally creative process. The second stage is physical exercise. During this, the person performs exercises aimed at relaxing their body. The third element is sound. Music to support meditation, a sound of nature (water, bird sound, etc.), or a melody that made the person feel good in the past can be used. Thus, the mental, physical, and auditory dimensions are activated together. When these three elements come together, meditation becomes effective. Because in this way, different regions of the brain are activated simultaneously. Our five senses are activated: auditory, visual, physical... Fine motor, gross motor, verbal, and emotional skills all work together. All areas of the brain are activated.”
20-minute meditative actions every day are very beneficial
Prof. Nevzat Tarhan pointed out that 20-minute meditative actions every day are very beneficial, saying, “However, what is important here is that the person can completely dedicate their mind to this action. For example, I know many people who perform their religious rituals, pray, but their mind is elsewhere. Since they cannot give their mind and emotions to the worship, this does not turn into a meditative action. However, when a person can completely give their mind and emotions to that moment, then this action truly becomes meditative. This approach is also used in therapies.” he said.
Prof. Tarhan stated that an excessive understanding of loneliness creates selfishness and egocentrism, and that a person thinking only of their own interests is not healthy, adding, “Chosen loneliness is beneficial when done in the right dose. However, if it goes too far, the person begins to see themselves as enlightened and can fall into a dangerous state like religious narcissism. Just as ethnic narcissism is dangerous, religious narcissism is also dangerous. Everything must be in the right measure and at the right time.”
Being happy with ordinary things is also the secret to a long life…
Prof. Tarhan stated that three fundamental elements must be balanced for a healthy life, encompassing material possessions, health, and wisdom, saying, "Living a balanced life by placing these three things on the tray of wisdom ensures a long-lasting and healthy life. Being happy with ordinary things, leading a simple but meaningful lifestyle, is the secret to a long life. People who use humor a lot and are in positive interaction provide peace to those around them. If you do not feel peaceful, if you feel anxious next to a person, that person is a negative person.”
Humor is very effective in coping with stress
Prof. Tarhan stated that individuals with negative energy spread unease around them, saying, “If you feel anxious, not peaceful, next to a person, that person is a negative person. People with a positive state of mind, on the other hand, instill trust, can take a joke, use humor, and can even make fun of themselves. Such people actually live longer. Humor is very effective in coping with stress. A citizen from Kayseri falls seriously ill. When his family gathers around him, he says, 'If all of you are here, who is at the shop?' He makes everyone laugh. People who can use humor in human relationships live longer.” he said.
Prof. Tarhan emphasized that the individual must first initiate change within themselves, saying, “We must focus on ourselves before trying to fix others. Individuals who develop awareness make healthier decisions and make fewer mistakes in relationships.”
Women live longer thanks to their emotional brain structures
Prof. Nevzat Tarhan evaluated the biological and psychological reasons behind women living longer than men and stated that the structural features of the female brain play an important role in longevity, saying, “When we look at global data, it is seen that women live longer than men. One of the most fundamental reasons for this is that the female brain works with a focus on emotions and compassion.” he said.
Prof. Tarhan emphasized that women are more empathetic with their maternal instinct and emotional structure, saying, “The male brain is more hunter-like, working predominantly with the left brain; it is focused on logic, analysis, and the instinct to fight. The female brain, on the other hand, is associated with the right brain, meaning emotions, aesthetics, art, and compassion. This structural difference allows women to focus more on transcending themselves and inner peace. Their empathy skills are also more developed compared to men. This provides an advantage for a long and healthy life.” he said.
Happy marriage extends life expectancy
Prof. Tarhan stated that research reveals married individuals generally live longer, but pointed out that this is only true in the case of a happy marriage. Prof. Tarhan said, “If a marriage is unhappy, and couples are constantly in conflict, it is not very possible to live long in such a situation. In the competitive marriage model imposed by the modern era, ego wars occur between women and men. However, the ideal is a complementary marriage based on companionship.”
Prof. Tarhan stated that when marriage turns into a power struggle between individuals, it weakens the relationship, saying, “In competitive marriages, the parties remain as separate entities, like 1+1. But if they are people acting with a common goal, two ones side by side become like 11 people.”
Prof. Tarhan concluded by reminding that in traditional culture, spouses were described as ‘Refik’ and ‘Refika’, meaning ‘travel companions’, and said, “In this understanding, couples do not try to dominate each other, on the contrary, they empower each other. A true marriage is two separate individuals uniting to create a greater meaning.”
