Good Lifestyle

We all want to get the most out of life and prolong our years , perhaps even in the coveted club of centenarians. Of course, some factors are out of our control, but if you think you need to make grandiose changes to considerably improve your longevity, think again. According to the researcher and the author Dan Buettner , there are a few simple adjustments that you can make to your chances of living at 100.

In 2004, Buettner identified the " Blue areas ", which are the regions of the world with the healthiest and oldest populations. Using its observations, Buettner has identified five specific things that these people make their lives well spent to those of people in other regions. Read more to discover easy habits that will help you live at 100.

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In a September 2023 video On Instagram, Buettner describes his best recommendations, starting by eating an entire plant diet based on plants.

In an article on the website of the blue zones, Buettner says that 95% of your food should come from a plant or vegetable product . It is important to limit "animal proteins" - like those in blue areas eat much less meat than we do here in the United States.

Additional recommendations include eating about three ounces of fish every day, minimizing dairy products, do not eat more than three eggs per week, limit sugar, nibble nuts and eat at least half a cup of cooked beans every day. If you are going to have bread, which is a staple food in three of the five blue zones, Buettner suggests going to the leaven or 100% whole wheat bread.

Regarding drinks, those in blue areas drink coffee, tea, water and wine. Yes, you read properly, wine can really help the body absorb antioxidants based on plants. And in general, people who drink in moderation tend to survive those who do not. (Moderation is the key: Buettner also underlines that more than two glasses for women and three glasses for men every day can have harmful effects on health.)

Buettner's second advice is to try to sleep eight hours a day. Those who live in blue areas " stand up with the sun And sleeping with the night, "moving between eight and 10 am.

"" Sleep well is undoubtedly the most important thing you can do to add years to your life and also enjoy the trip, "says Buettner in an Instagram post October 2022." In fact, we know that if you sleep less than six hours a day, you are probably 30% less happy than you would be if you get eight hours. ""

He continues: "The way I get my eight good hours is that I sleep in a room that becomes completely dark, I go out or go completely to sleep."

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People in the blue areas also have a key meaning of the objective in life, according to Buettner.

The Japanese even have a word to have a goal in life, " ikkigai "- And research has shown that people who can Communicate this goal to live longer. A 2019 study published in the Journal of the American Medical Association ( Jama ) an objective linked to a lower risk of mortality all causes of cause after 50, while a 2014 study Also illustrated the correlation between having a clear objective in life and longevity.

You don't know what your goal is? In a January 2 video , Buettner suggests a "fairly simple exercise" to identify it.

"Take a piece of paper - and people are not thinking about this, most Americans have never thought about that - you have put four columns and list the things you like to do, then next door ... Your passions, what you record, and then you look at the common points on where your gifts are, where you can put these passions and skills at work, "he said. "And once you are clear on this subject, if you then conceive your career around the intersection of these things, you prepare to succeed in life."

Another important thing that people who live at 100 do is to move throughout their day. It may seem difficult if you have office work where you are sitting for hours, but Buettner says that it has nothing to be too intense.

"I'm not talking about going to run marathons or crossfit, but I'm talking about walking and gardening," he said in the video in September 2023.

"People think they have to pump iron or manage triathlons, or ' sweat , "But in fact, walking gives you about 90% of the value of the physical activity of training for a marathon," he added in an interview in October 2023.

In relation: People who live at 100 eat the "healthiest breakfast in the world," said the researcher .

The fifth and latest recommendation is probably the most important, says Buettner, and this involves the people you surround yourself with. AE0FCC31AE342FD3A1346EBB1F342FCB

"Organize four or five friends on which you can count on a bad day and who themselves have healthy habits, because we know that health habits are contagious - and with regard to longevity, there is no Short-term solution, "said Buettner in the video of September 2023." Friends are long-term adventures. Do you surround good and you have had a good chance of going to 100. "

This is particularly vital when you are more than 40 , Buettner explains in a video of June 2023.

"It may seem trivial, but a third of Americans over 40 say they are alone - and if you are alone in America, it shaves about eight years of your life expectancy," said Buettner.

It can be intimidating to try to get friends as they get older, and Buettner concedes that this is not the simplest process. However, if you take the time to meet new people, he says it is "the best investment you can make in yourself".

Buettner recommends finding "friends sharing the same ideas" by volunteering and doing something you like, whether by taking care of dogs or providing meals to those who need them. You should also go through your personal network.

"Send an email to someone you love and say:" Let's be lunch. Let's go out for a walk. Let's make wine at five "", explains Buettner in the video. "In the end, we will literally pass hundreds of millions of dollars as countries to follow diets and join clubs and go to the gymnasium, when really, the best thing you can do for your health and your longevity is to make this new friend. "

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.