NIAGARA, Wis. — It seems an impossibility, but there are now more than a half million people living around the world who are 100 years or older. This number is up from about 20,000 in the 1960s. The largest population of centenarians can be found in Japan and the United States. In fact, Japan had been the home of the oldest person, Kane Tanaka, who died last year at the age of 119. Tanaka was a member of a smaller group of supercentenarians, a name given to people who live beyond 110 years. The oldest human of all time was a French woman, Jeanne Calment, who lived to be 122 years old!

Credit for this increase in longevity is given to improvements in living conditions, nutrition and health care throughout the ensuing decades. But I think there is more to this phenomenon than lifestyle and available health care. I believe that there are emotional and spiritual aspects to a personality that need to exist along with the physical attributes that combine to produce such a long life. What traits are needed to produce such a level of longevity?

Personally, I can cite my maternal grandmother’s lifestyle and personality to provide some answers. Gertrude (Kloehn) Radke was the oldest of nine children in a farming family of German immigrants. She was born in the late 1800s and lived for 99 years and seven months. She grew up surrounded by hard, physical labor — no need for gym equipment. She naturally got all the exercise she needed simply by living her life. She was an amazing cook and baker; everything was made from scratch without the benefit of any cookbooks. In fact, she would be hard pressed to write a recipe; her famous one egg cake — topped with hickory nuts from the grove of trees just down the road — called for “shortening the size of an egg.” She knew what was in the food she was eating because she grew her own vegetables and raised her own chickens. She even canned and preserved the wild game and ducks that my grandfather and other hunters brought home. As kids, we relished the meal of “mud hen” she brought us from the farm, cooked in an enamel kettle. Milk came right from their own cows. Despite the lack of indoor plumbing, her house was immaculate. She did not have a television until she came to live with my family after my grandfather’s death at 67. Such were her physical surroundings.

She attended a one-room schoolhouse and was not formally educated beyond eighth grade. But she was a deeply spiritual person and read through the entire Bible twice. Once she came to live with us, she began reading the set of encyclopedias we had on a bookshelf in the living room.

She would see the advent of many inventions that could have made life on the farm, and in her kitchen, a little easier had they been available sooner. She saw both world wars and survived the Great Depression as a young homemaker with three children. Despite the scarcity of the time, she shared food when she could with the beggars who regularly came door to door throughout those difficult years. She witnessed the Vietnam war years along with all of the dissention of that period of history. She would live to see — and disbelieve — the first man to walk on the moon.

Despite the scarcity, rural isolation and historical upheaval she experienced throughout her life, she was the most serene person I have ever known. Sitting on our back porch in the sun, wearing her floral apron, butterflies lighted upon her. She had so much faith and trust that life would evolve as it was meant to. Finally, she knew her own “constitution” and what her body needed. She remained in perfect health, never taking any medication stronger than an occasional aspirin, but eventually suffered dementia and arthritis in her 90s.

Medical research continues to delve into the topic of longevity and has revealed a handful of factors that contribute to these longer lifespans. We all know that maintaining a healthy weight and refraining from smoking are two huge factors to ensure many healthy years. There are eight others that bear mentioning.

— Establish a strong relationship with your health care providers. It is so very important to keep an annual physical schedule on our to-do lists as we age. Your primary care doctors know you best and has your entire medical history in one location. By taking an annual look, they can spot anything out of the ordinary early when the most treatment options exist to nip whatever it is in the bud.

— Pursue your education. We do not all have to have a college degree but continuing to challenge our brains as we age is very important. Flexing our mental muscle keeps our mind sharp, so join a book club or a study group — anything to keep the mind active and in the learning mode.

— Prioritize your heart health. Heart disease and stroke have been leading causes of death in the United States for nearly a century. In the past few decades, however, death rates from cardiovascular disease have declined 60%, which has been the primary driver of increased longevity. Observe the following heart-healthy behaviors: eat healthy fats, keep blood pressure low and avoid smoking.

— Eat nutritious food. What you eat predicts how well you age. Eat a balanced, plant-based diet, avoiding processed meats like ham and sausage. Become a regular at the farmers market.

— Cope effectively with stress. Klotho is a hormone that regulates brain and body health and regulates aging. Stress causes this beneficial hormone to decline. Regulate your stress levels through physical exercise and calming activities like yoga and meditation. Listen to calming music instead of the TV news.

— Build a social support network. People without social support of friends and family have a mortality risk similar to alcoholics and higher than those who are obese and lack physical exercise. Conversely, those with a social safety net get sick less often and heal from sickness more quickly.

— Move your body. Even at low levels and regardless of your weight, exercise improves health and is associated with a longer life expectancy. Even 150 minutes of moderate exercise weekly is enough to add years to your life.

— Sleep soundly. Good quality sleep is essential to optimal health and longevity. A regular sleep-wake schedule and sleeping between six and nine hours every night will keep you alert and add years to your life.

If you are not yet convinced, here is some advice from centenarians themselves.

“If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension.” — George Burns

“When we recall the past, we usually find that it is the simplest things — not the great occasions — that in retrospect give off the greatest glow of happiness.” — Bob Hope

“My philosophy is to live in the now; yesterday is gone, you don’t know if there’s going to be a tomorrow, so you might as well enjoy today.” — Iris Apfel, interior designer and fashion icon

Or, at the very least, you can adopt my grandmother’s mantra: “Whatever shall be, will be.” It worked for her for a good many decades.

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NURSING HOMES/SENIOR LIVING FACILITIES

Freeman Nursing and Rehabilitation Community

Kingsford

906-774-1530

Group activities are ongoing — they welcome anyone who would like to entertain residents.

Volunteers are also needed to help with crafts and other activities.

Sunday: Church on TV, 10 a.m.; resident choice, 2 p.m.

Monday: Daily report, 10 a.m.; rosary, 10 a.m.; room visits, 10 a.m.; music, 11:45 a.m.; gardening, 1 p.m.; coffee chatter, 2 p.m.

Tuesday: Daily report, 10 a.m.; church with Lisa, 10 a.m.; trivia, 11:45 a.m.; Jim Edberg, 2 p.m.

Wednesday: Daily report, 10 a.m.; crafts, 10 a.m.; trivia, 11:45 a.m.; finish crafts, 2 p.m.; movie and popcorn in the dining room, 6 p.m.

Thursday: Daily report, 10 a.m.; room visits, 10 a.m.; music, 11:45 a.m.; watermelon — outside if weather permits, 2 p.m.

Friday: Daily report, 10 a.m.; celebrate summer all day with lemonade, popcorn, craft and bake sale, and games with loads of fun.

Saturday: Resident choice, 10 a.m.; horse racing with Ann, 2 p.m.; see the new activities board, 6 p.m.

Iron County Medical Care Facility

Crystal Falls

906-874-1501

Sunday: Room visits, 9 a.m.; trivia, 10 a.m.; chair exercise, 11 a.m.; room visits, 12:30 p.m.; bingorama, 2 p.m.

Monday: Crafts, 9:15 a.m.; exercise, 10:45 a.m.; room visits, 1 p.m.; bingo, 2 p.m.; Sunshine Club, 2:30 p.m.; bonfire, 5:30 p.m.

Tuesday: Coffee social/book club, 10 a.m.; parachute, 10:45 a.m.; just friends, 1 p.m.; wildlife film, 1:30 p.m.; garden club, 2 p.m.; western movie, 6 p.m.

Wednesday: Catholic Mass, 10 a.m.; current events, 10:30 a.m.; exercise, 10:45 a.m.; Watermelon Wednesday party with Jan and Gino, 2 p.m.; night bingo, 6 p.m.

Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; travel film, 1:30 p.m.; happy hour, 2 p.m.

Friday: Crafts, 9:30 a.m.; exercise, 10:45 a.m.; mystery ride, 1 p.m.; trivia teasers, 2 p.m.; activity council, 3 p.m.; comedy movie, 6 p.m.

Saturday: Room-to-room bingo and hangman, 10 a.m.; geri gym, 10:45 a.m.; room visits, 1 p.m.; social hour, 2 p.m.; musical movie, 6 p.m.

Optalis Healthcare

(formerly Manor Care/ProMedica)

Kingsford

906-774-4805

Sunday: Morning mixer, 9 a.m.; balloon ball, 10 a.m.; room visits, 11 a.m.; magazine art, 1 p.m.

Monday: Wet your whistle, 9 a.m.; chair yoga, 9:30 a.m.; room visits, 11 a.m.; bingo, 2 p.m.

Tuesday: Leisure cart, 9 a.m.; devotional, 10 a.m.; room visits, 11 a.m.; Flip-o, 2 p.m.

Wednesday: Wet your whistle, 9 a.m.; chair yoga, 9:30 a.m.; room visits, 11 a.m.; shop op, 2 p.m.

Thursday: Wet your whistle, 9 a.m.; daily scoop, 9:30 a.m.; room visits, 11 a.m.; surprise, 1:30 p.m.

Friday: Chips and chatter, 9 a.m.; reminiscing, 9:30 a.m.; room visits, 11 a.m.; bingo, 2 p.m.

Saturday: Morning mixer, 9:30 a.m.; balloon ball, 10 a.m.; room visits, 11 a.m.; crafting, 1 p.m.

Maryhill Manor Nursing Home

Niagara, Wis.

715-251-3172

Sunday: Coffee and news, 10 a.m.; delivery of communion, 12:30 p.m.; bingo, 2 p.m.

Monday: Rosary/communion, 9 a.m.; pamper and polish, 10 a.m.; joker-eno, 2 p.m.

Tuesday: Rosary/communion, 9 a.m.; Bob Larson, 10:15 a.m.; bocce ball, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Wednesday: Rosary/communion, 9 a.m.; kick ball, 10 a.m.; courtyard campfire — s’mores, 2 p.m.; evening prayer, 5 p.m.

Thursday: Rosary/communion, 9 a.m.; exercise, 10 a.m.; ring toss, 2 p.m.; Bible study, 3 p.m.; music in the park, 6:30 p.m.

Friday: Uno, 10 a.m.; happy hour with Jim D., 2 p.m.

Saturday: Morning mingle/spelling bee, 10 a.m.; courtyard games — bag toss and popsicles, 2 p.m.

Florence Health Services

Florence, Wis.

715-528-4833

No group activities are being done at this time.

Victorian Pines

Iron Mountain

906-774-5158

Sunday: Juice time, 10 a.m.; Bible study, 1:30 p.m.

Monday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

No additional information is available at this time.

Pinecrest Medical

Care Facility

Powers

906-497-5244

Sunday: Karaoke, 10:30 a.m.; Phase 10, 2 p.m.

Monday: Breakfast outing, 8 a.m.; movie, 2 p.m.; social circle, 3:30 p.m.; one-to-one visits, 6 p.m.

Tuesday: Fishing outing to the DNR pocket park, 10:30 a.m.; bingo, 1:45 p.m.; social circle, 3:30 p.m.; Uno, 6 p.m.

Wednesday: Spa treatments and manicures, 10 a.m.; social circle, 2 p.m.; cards, 3:30 p.m.; one-to-one visits, 6 p.m.

Thursday: Exercise, 10:30 a.m.; bingo, 1:45 p.m.; cards, 3:30 p.m.; trivia, 6 p.m.

Friday: Catholic Mass, 10:30 a.m.; happy hour, 2 p.m.; social circle, 3:30 p.m.; one-to-one visits, 6 p.m.

Saturday: Sensory, 10:30 a.m.; bingo, 2 p.m.

SENIOR CENTERS

Alpha-Mastodon Center

906-875-3315

The center at 415 Main St. is open four days a week, serving a soup and sandwich meal from noon to 1 p.m. Thursday, fish fries from 4 to 7 p.m. Fridays, pizzas from 4 to 7 p.m. Saturday and dinner from 2 to 3 p.m. Sundays.

Amasa Center

906-822-7284

Menu for the week —

Tuesday: Chicken dumpling soup, grilled cheese sandwich and coleslaw.

Wednesday: Cheeseburger, French fries and pasta salad.

Thursday: Lasagna, broccoli, salad and garlic bread.

Breen Center

Kingsford

906-774-5110

Dine-in eating Monday through Thursday, serving at noon. Friday and night meals are on hold indefinitely. Carryout meals are available. Soup and salad bar are also available. Menu for the week —

Monday: Cheeseburger, oven-browned potatoes and baked beans.

Tuesday: Pork chops, mashed potatoes, gravy and peas.

Wednesday: Spaghetti with meat sauce and green beans.

Thursday: Breaded chicken on a bun, macaroni and cheese and baked beans.

Note: All meals served with a choice of skim milk or juice and fruit.

Crystal Falls Center

Head Cook: Sterling Peryam

Assistant Cook: Bitsy Peryam

906-875-6709

The center serves meals for dine-in or takeout — call the center by 1 p.m. to make reservations or to place an order. All food is purchased from local vendors. All dinners include warm vegetables, salad bar, soup, homemade desserts, coffee, tea or milk. Salad bar begins at 4:30 p.m. and dinner is served at 5 p.m. Pickup for takeout meals is 4 p.m. — call ahead and leave a message with phone number. A volunteer will deliver meals to homebound citizens only. Menu for the week —

Monday: Cheeseburger, oven-browned potatoes and baked beans.

Tuesday: Chop suey with steamed rice.

Wednesday: Salisbury steak and mashed potatoes.

DISCA home-delivered meals in Crystal Falls — independent from above menu —

Monday: Sausage egg breakfast sandwich, tater tots and spiced apples.

Tuesday: Smothered chicken, corn and buttered carrots.

Wednesday: Broccoli cheese soup, side salad, dinner roll and fresh fruit.

Thursday: Potato and sausage casserole, tater tots and fruit.

Dickinson-Iron Community Services Agency

DICSA

Iron Mountain

906-774-2256, ext. 230 or 235

This is a Meals on Wheels program only. Home-delivered meals only — call to make arrangements. Menu for the week —

Monday: Sausage egg breakfast sandwich, tater tots and spiced apples.

Tuesday: Smothered chicken, corn and buttered carrots.

Wednesday: Broccoli cheese soup, side salad, dinner roll and fresh fruit.

Thursday: Potato and sausage casserole, tater tots and fruit.

Friday: Salami and cheese, macaroni salad and fresh vegetables.

Note: All meals include a choice of skim milk, juice, or no beverage.

For more information, call Christine McMahon at 906-774-2256.

Crystal Lake Center

Iron Mountain

906-828-1776

Schedule for the week:

Monday: Les Artistes’ art club, noon to 4 p.m.; woodcarvers, starting at 9 a.m.

Tuesday: Cards — Pinochle and cribbage, noon to 4 p.m.

Wednesday: Bingo, 1 to 3 p.m., cards cost 25 cents with 10 games played; Happy Quilters, 1 to 3 p.m.

Thursday: Spinning Spools quilting, 9 a.m. to 2 p.m.;

Friday: Cards — Smear, noon to 4 p.m.

Felch Center

906-246-3559

Open for dine-in eating — call for serving times. Carryout meals also available. Menu for the week —

Monday: Taco salad and tortilla chips.

Tuesday: Stir fry, rice and corn.

Wednesday: Burrito, Mexican corn and refried beans.

Note: All meals served with skim milk or juice.

Home-delivered meals —

Monday: Sausage egg breakfast sandwich, tater tots and spiced apples.

Tuesday: Smothered chicken, corn and buttered carrots.

Wednesday: Broccoli cheese soup, side salad, dinner roll and fresh fruit.

Aging and Disability Resource Center of Florence County, Wis.

ADRC

715-528-4890

Director: Tiffany White

Menu for the week —

Monday: Chicken gnocchi Alfredo, broccoli, carrot raisin salad and fruit.

Tuesday: Turkey broccoli divan, rice pilaf, stewed tomatoes and fruit.

Wednesday: Swiss steak, mashed potatoes, Brussel sprouts and fruited Jell-O.

Thursday: Egg salad on a croissant with lettuce, vegetable soup and fruit.

Friday: Cook’s choice — entrée, vegetable and fruit.

Note: All meals served with whole grain bread, butter and milk.

Fence Center/Town Hall

715-336-2980

RSVP for meal at 855-528-2372

Same as ADRC menu, served at noon on Wednesday only.

Florence Community Center/Town Hall

RSVP for meal at 715-528-4261

Same as ADRC menu. Open Monday through Thursday, serving at 11:30 a.m.

Tipler Town Hall

RSVP for meals at 715-674-2320

Same as ADRC menu, served at noon on second Thursday only.

Hillcrest Senior Dining Center, Aurora

RSVP for meals at 715-589-4491

Same as ADRC menu, served at 11:30 a.m. Monday through Friday.

Hermansville Center

Coordinator: Barb Peters

906-498-7735

Center is open 9 a.m. to 3 p.m. Monday through Friday. Meals are served through the Menominee-Delta-Schoolcraft Community Action Agency in Escanaba. Meals On Wheels program is available for those who are homebound.

Monday: Tahitian chicken, white rice, Capri blend vegetables, side salad and tropical fruit.

Tuesday: Pork chop, rosemary potatoes, peas and carrots, applesauce and whole wheat bread.

Wednesday: Beef and bean enchilada, Spanish rice, Mexicorn and fruit cup.

Thursday: California medley soup, pickled bologna spread, whole wheat sandwich bread, celery sticks and grape salad.

Friday: Hamburger gravy over mashed potatoes, corn, fruit cocktail and whole wheat bread.

Iron River Center

906-265-6134

Open for dine-in eating, serving at 11 a.m. Salad bar is available. No night meals. Carryout meals also are available. Menu for the week —

Monday: Salisbury steak, mashed potatoes and green beans.

Tuesday: Scalloped potatoes and ham, green beans and dinner roll.

Wednesday: Cheeseburger, french fries, peas and carrots.

Thursday: Mediterranean chicken, rice and breadstick.

Niagara Senior Center/Cafe

715-251-1603

The center is open, and dinner is served at noon Monday through Thursday. Reservations are required one day in advance. Suggested donation is $5 for those older than 60 and $7 for 60 and younger. Bingo played on most Wednesdays. Transportation is available.

Monday: Baked fish, sweet potatoes, Brussel sprouts, rye bread and cookie.

Tuesday: Beef stew, dinner roll, hot peaches and Jell-O.

Wednesday: Sliced ham, au gratin potatoes, peas and strawberry shortcake.

Thursday: Baked chicken, rice pilaf, cauliflower/broccoli and pudding.

The center will offer bingo on Mondays and Wednesdays this month.

Norway Center

Director: Joyce Olesky

Head Cook:  Brian Gutkowski. 

906-563-8716

Open for dine-in eating, beginning at 11:15 a.m. Salad bar available from 10:30 to 11 a.m. Takeout meals will remain available for pick-up from 11 to 11:30 a.m. — let staff know if planning to dine in or pick up. Menu for the week —

Monday: Chicken chop suey, rice and Oriental vegetables.

Tuesday: Beef stroganoff, egg noodles and vegetables.

Wednesday: Two meal day: 11 a.m., biscuits and gravy, hashbrown potatoes and sausage; 4 p.m., corned beef and cabbage, baked potato and carrots.

Thursday: Chicken patty on a bun, tater barrels and vegetable.

All meals include milk, juice, fruit, bread and dessert.

Center activity schedule:

Mondays and Thursdays — Exercise at 10 a.m. and card bingo after the meal.

Monday through Thursday — Card game 101 from noon to 3 p.m. — call Joe at 906-563-5587 for information.

Tuesdays — Quilting and sewing.

Wednesdays — Ceramics and crocheting.

Last Monday of each month — Book club at 9 a.m.

Sagola Center

906-542-3273

Open for dine-in eating — call for serving times. Carryout meals also available. Menu for the week —

Tuesday: Cheese manicotti, broccoli and dinner roll.

Wednesday: Salisbury steak, mashed potatoes, corn and fruit.

Thursday: Italian sausage sandwich and coleslaw.

All meals served with an option of milk, juice or no beverage.

Home-delivered meals –

Monday: Sausage and egg breakfast sandwich, tater tots and spiced apples.

Tuesday: Smothered chicken, corn and buttered carrots.

Wednesday: Broccoli cheese soup, side salad, dinner roll and fresh fruit.