Dance fitness instructor Nahida Abden has the body of a woman half her age. At 89 years old, she adeptly demonstrates full splits and backbends that challenge even seasoned yogis. So what‘s the fountain of youth secret that‘s kept Nahida‘s physical capacities on par with people decades younger well into her late 80s?
According to the super-ager, lifestyle factors like diet, exercise, skincare, hormone balance, stress resilience and positivity work synergistically to turn back time. Let‘s closely examine this remarkable woman defying aging stereotypes and extract actionable lessons to apply in our own lives…
Nahida‘s Remarkable Background
Born in 1933 Lebanon, Nahida grew up immersed in dance traditions like dabke beloved at celebrations. Her parents ingrained the importance of holistic health – eating Mediterranean cuisine from farm-fresh ingredients and using natural remedies passed down generations.
Nahida went on to become a businesswoman running a successful textile export company. She married and raised three children, now supportive of her passions for dance and teaching fitness.
At age 75, Nahida was confronted with a breast cancer diagnosis. Drawing on her resilience and determination not to be labeled by illness, she tapped into the healing powers of positivity and movement. Alongside medical treatments, she visualized perfect health and forced her body to keep pace through exercise.
14 years later cancer-free, Nahida has only grown more dedicated to her vegetarian diet, fitness regimen and spreading inspiration. She now teaches over 5 dance classes a week to women across generations.
Let‘s unpack Nahida‘s lifestyle keys that empower outlier healthspan…
Physical Activity Sustains Strength At Any Age
Nahida maintains an impressively rigorous exercise routine as a full-time dance fitness instructor for hours weekly. Despite being 89 chronologically, biologically she boasts the endurance, flexibility, mobility and muscle tone of a woman decades younger.
- 56% reduced risk of heart disease mortality from daily 30 min physical activity
- 83% reduced risk of Alzheimer‘s and 53% reduced risk of cancer associated with high vs low exercise levels (source)
- 120-365 min weekly exercise could extend lifespan by 4.5 years (study)
How does movement yield such longevity boosting effects? Exercise acts on cells to strengthen the heart and lungs, stimulate mitochrondia biogenesis while slashing inflammation and oxidative stress over time. This preserves mobility, cognition and overall vitality according to experts.
"I teach 5-6 classes weekly, 1.5 hour sessions practicing fluid belly dance moves and stretching endlessly. At my age I shouldn‘t be able to move like this but dance has kept me so strong," Nahida shares.
Geriatric specialist Dr. Frank Peters with over 30 years experience recommends…
"Adults 90+ should engage in moderately intense aerobic activity 150+ minutes along with balance/muscle strengthening 2+ days weekly. Nahida clearly exceeds activity levels associated with exceptional healthspan into advanced age."
Her resilience built through overcoming cancer also empowers dedication to fitness as the ultimate act of self care. Turning constructive movement into a coping mechanism enhances mental and physiological thriving.
Traditional Diets Optimize Cellular Health
Beyond sweating through dance sessions, Nahida‘s diet optimizes cellular support for longevity. She follows a traditional Lebanese style Mediterranean diet with abundance vegetables, fruits, herbs, nuts/seeds and legumes. Meals brim with anti-inflammatory and antioxidant compounds that protect cells.
Her simple, home cooked recipes use natural ingredients selected based on seasonal availability and blood type diet principles. Nahida eats mostly vegetarian, limiting sugar and processed foods known to exacerbate inflammation.
- 23% reduced risk of disease per 5 point higher Mediterranean diet score (study)
- 50%+ reduced Alzheimer‘s risk associated with brain-boosting MIND diet (research)
- 18% lifespan boost eating optimally over 20 years (article)
Why does this eating pattern taste so good yet power exceptional wellness? Dietician Maya Brown, MSc explains…
"A Mediterranean diet provides an abundance of antioxidants and fiber while limiting foods triggering inflammation, enabling cells to optimally regenerate and thrive at any age by reducing oxidative damage."
Nahida also pays close attention to maintaining a healthy BMI through calorie controlled portions. Excess weight strains the heart‘s functioning and fuels systemic inflammation – accelerating aging (study). Her active lifestyle balanced with nutritious eating enables thriving longevity.
Hormones & Supplements Boost Brain/Body Connection
During menopause, declining estrogen/progesterone in women and testosterone in men causes symptoms like hot flashes, weight gain, low energy/mood that disrupt wellness.
Nahida tried bioidentical hormone replacement therapy (BHRT) under medical supervision which she believes helped her feel empowered in aging. BHRT customizes combinations of estrogen, progesterone and/or testosterone identical to our natural hormones but optimized to youthful levels.
Recent research found hormone therapy provides anti-aging effects with few risks when started before age 60:
- 26% reduced risk of heart disease events in women taking BHRT early (study)
- 15-30% boosted brain metabolism and 50% reduced Alzheimer‘s progression among BHRT users (data)
- 18% reduced all-cause mortality using hormones longer term (report)
Balancing individualized estrogen, progesterone and testosterone levels reduces menopause symptoms while supporting bone, brain, breast and heart health – optimizing abilities to thrive with age according to ob-gyn Dr. Maya Hill.
Alongside hormones, Nahida‘s arsenal against aging contains key supplements like collagen for youthful skin and joints, probiotics to nurture healthy gut flora and omega oils to fight inflammation.
Skincare & Dental Care Are Longevity Essentials
Vibrant skin and oral health enable Nahida to look decades younger while powering overall wellness. She cleanses and applies serums with retinoids like retinol nightly. Retinoids uniquely spur collagen production, improve pigmentation and amplify glow to turn back time (research). She also never skips SPF 30+ to avoid further photoaging.
Cosmetic dermatologist Dr. Sabeera Blue affirms…"By incorporating retinoids, hydrating products and daily SPF 30+, Nahida‘s skincare regimen optimizes cell turnover and protects against aging aggressors for glowing skin at 89."
Oral health interlinks with whole body inflammation and even dementia risk making dental care crucial for thriving longevity (study). By maintaining 20 original teeth, Nahida enables proper nutrition intake to power through high intensity workouts daily.
Outlook Steers Our Health Trajectory
Research shows psychological factors like positivity and purpose preserve memory while boosting motivation for health behaviors. Our internal perception of aging potentials either empowers or limits us.
Nahida embraces her evolution with joy…
"I feel the same at 89 as I did at 20 – full of positive energy. My best years are still ahead of me to learn new things!"
She maintains a sharply active mind as CEO of her textile company, teacher to avid students and grandmother spending quality time with family.
Longevity expert Dr. Susan Roberts observes…
"Individuals like Nahida with growth-oriented mindsets truly show that age does not dictate ability. Her positive spirit translates directly to engaged lifestyle choices and enduring health."
Takeaway: Our Potentials Are Boundless At Any Age
Genetics contribute to longevity, however optimizing lifestyle factors within our control determines healthspan more than lifespan. Nahida models that through resilience, movement, sound nutrition, balancing hormones and outlook – our bodies innate regenerative capacities can defy aging decline.
Implementing small positive changes pays exponential dividends, empowering us to feel energized, strong and youthful at nearly any age:
Move – Prioritize some form of exercise 4+ times weekly – dance, weights, yoga etc.
Eat – Incorporate anti-inflammatory foods like vegetables, fruits, nuts/seeds in every meal.
Protect – Apply retinoids, SPF 30+ and moisturizer for glowing skin.
Supplement – Take collagen, omega-3s, probiotics and vitamin D.
Care – Schedule regular well visits, dental cleanings and self care activities.
Thrive – Cultivate community connections and purpose, embrace positivity.
As Nahida‘s incredible vitality nearing 90 years old demonstrates…with dedication to evidence-backed lifestyle factors, our potentials to master healthy aging are truly boundless!
I appreciate you joining me on this deep dive into wellness icon Nahida Abden‘s secrets to sustainable youth, health and fulfillment. Please let me know which longevity boosting tip resonated most or share your own in comments!