Chances are you’ve already heard the oft-repeated advice for a long life: don’t smoke; eat well and in moderation; and exercise. But there are hundreds more measures you can take to extend your days, from tossing out your can opener and eating fresh foods to snuggling and cuddling with loved ones.

Dr. Maoshing Ni, a doctor of Chinese medicine and author of the book “Secrets of Longevity: Hundreds of Ways to Live to 100,” recently gave an interview to United Press International about the road to reaching 100.

Q. How did the idea for this book come about?
A. The genesis of this project began after my devastating fall from three stories when I was 6 or 7 years of age -- I was in a coma for about a month. It was a long road to recovery, but my father was a doctor of Chinese medicine (and he) helped to provide me with opportunities and natural healing techniques. After that experience I became quite interested in how I can better increase my health and my life.

In 1984 to 1985, when I visited China to do my postgraduate residency, I began my study of the centenarians. They were intrigued why such a young man would be interested in secrets to their longevity. I always thought someday I should put my findings and my own (experience) to share with the world.

Q. How did you compile all these tips?
A. I would say the richest source I drew from is Chinese medicine, (since) it’s what I do every day. The literature of Chinese medicine dates back 5,000 years - there’s a tremendous wealth of information that has been time-tested. I’ve taken the foundation from that, and my research into the modern science of aging and anti-aging has infused with what I’ve learned from centenarians themselves. I put together over 300 tips that are tried and true, quite universal, easy to implement and simple little things people can do that can make a difference.

Q. Who is the book meant for? Does it apply to anybody?
A. I would say it’s a universal, no matter where you live in the world, there is this desire for people to find health and wellness and live long lives. The advice in the book is broken down into small bite-sized tips. You can open the book to any page and begin the process.

Q. People often ignore health advice, even when they know they shouldn’t. Why do you think they’ll read your book?
A. We all sort of violate the simple laws of health, but we all have a desire to get back on track and find balance in our lives. The book gives them many entry points to get back in balance. What’s interesting is many people have heard over and over what they should not do, they’ve become so resistant to this negative programming. If we offer them over 300 ways of what they can do to improve their lives, that’s positive and encouraging. My hope is they’ll starting doing what’s right, and that will crowd out what’s wrong.

Q. Of course, you can be healthy all your life but your genes can still bring on a disease. Can these lifestyle choices make your chances better?
A. People should not resign to their genetics as their ultimate destiny. We know genes need a trigger to turn on. You can have someone who has good genes but never exercised their potential, and so those genes will never express.
Bad genes also require triggers as well. If (a woman) has a hormonally related breast cancer gene, and she eats a lot of red meat injected with hormones, takes birth control pills and drinks a lot of milk with hormones, she’s going to up the chance of triggering that gene. We need to express our good genes and leave our bad genes in the closet.

Q. If you can glean five tips that people should absolutely take away from your book, if nothing else, what are they?
A. First, (there are) three principles people should try to understand. One, your body wants to (live to) 100; this is the innate capability of each human being. You need to give your body what it needs to thrive and get it to 100 as opposed to being sick and an invalid the last 20 years of your life. Two, people need to learn how to get out of the way because your body wants to reach this potential. Three, it’s never too late, no matter what shape people are in, if they want to and start now they can be healthier and have a higher chance of getting to where they want to go.

Key tips:

--Focus on berries. Blueberries have a wonderful protective quality on the brain. Rats who eat blueberries don’t get Alzheimer’s.
--Meditate to detoxify. Most people don’t realize the bowels and urinary tract only eliminate 30 percent of toxins; the other 70 percent are eliminated through the respiratory system. Meditation is really a simple thing to learn.
--Learn to forgive and forget. This is one of hallmarks of centenarians. They’ve gone through personal tragedies, and were quick to forgive and let it go. Life is like a journey, and if you carry a lot of baggage it’s going to weigh you down and make you sick.

Q. Do you expect to live to 100?
A. I want to live to 100 and beyond. This has become (my goal since) I awakened from my coma and said to myself, “I want to live and want to be the best I can be in my life.” I feel like it’s my life’s mission to share with people what I have in this book.