People who live at 100 follow these 6 daily habits, shows research
Here is what the centenarians have in common - and how to join the club.
There is no doubt about this: inheritance plays a role in your Health and longevity . However, many people overestimate the influence of genetic factors with regard to the duration of our life. Far from being a singular determinant of our destinies, studies have shown that genetics just explains 25% variation in human life. The remaining 75% fall into the chance, the environment and the maintenance of good health habits, according to experts. Now, research on centenarians reveals exactly which practices are the most common in those who live at 100, giving more people the tools they need to live longer without illness and disability.
Although you cannot control everything about your health, making good daily choices can help influence things in your favor, suggests research. Even better? They are not difficult to do. These are the six daily habits that could help you live at 100 healthy.
In relation: People who live at 100 eat the "healthiest breakfast in the world," said the researcher .
1 They keep moving.
As you get older, it is normal to notice changes affecting your bones, muscles and joints - and all this can wreak havoc on your mobility. However, research shows that continuing to obtain regular physical activity is a key determinant of longevity and that people who live at 100 generally continue to move whatever their age.
"Physical activity reduces many major mortality risk factors, including high blood pressure, diabetes mellitus 2, dyslipidemia, coronary diseases, cerebral vascular accidents and cancer", explains a Meta-analysis 2012 published in the Journal of Aging Research .
The analysis, which examined the results of 13 studies on the relationship between physical activity and mortality, revealed that assets physically reduced their risk of death from around 30 to 35% compared to inactive subjects . For active subjects, this has resulted in up to an additional seven years of life, the researchers wrote.
Recent studies have added that even small increases in physical activity - for example, adding a Additional walk every day - can have a major effect on health and longevity. Centers for Disease Control and Prevention (CDC) recommend obtaining a minimum of 150 minutes of moderate intensity exercise per week, although doing more will improve the advantages.
In relation: The 91 -year -old fitness star shares her best training tips to stay young .
2 They remain connected to their communities.
While the average life expectancy in Pakistan is 66 years old, residents of a remote mountain region known as Hunza Valley would have an average lifespan of 100. Since 2021, the travel editor and the indigenous connecticut Samantha Shea lived in this part of northern Pakistan and said that it has observed several factors which probably contribute to these striking differences.
In particular, it attributes to the rich community ties of the village for the best health of residents and longer lives. Many research corroborates that social connectivity can have a remarkable effect on our lifespan.
"The districts and the villages are united, and the inhabitants of Hunza take care of each other, in particular the older members of the community. The retirement homes do not exist here. The elders are very respected and followed by their families", " Shea wrote For CNBC . "Having lived here for two years, I can say with pleasure that I have never had the privilege of living a society as collective as this one."
3 They avoid processed foods.
It is not a secret for anyone that your diet plays a major role in your health, or that regularly processed foods can be accompanied by health risks. However, many people do not realize that changing your diet at any age - even gradually - can make you more likely to live at 100.
A 2017 study published in the New England Journal of Medicine revealed that making food improvements, even in the middle of life or later, can add more than a decade to your lifespan. In fact, this study revealed that an improvement of 20% of the food was linked to a 14% reduction under all causes.
To harvest the advantages, aim to add more fruits, vegetables, whole grains, healthy fats and lean protein while minimizing salt, sugar and added preservatives.
Shea has written that this way of eating probably contributes to the good health of people in the Hunza valley: "People rarely eat processed foods, and you will certainly find no fast food here. Meals are generally prepared for fresh The house daily, and almost all households cultivate a kind of vegetable. "
In relation: The 63 -year -old longevity doctor reveals 7 diet and exercise secrets to stay young .
4 They minimize animal products in their diet.
Studies on blue areas - in the world which have a higher number than the average of centenarians - also suggest that Minimize your meat consumption could help you live at 100. Those who study these hot dots of longevity have determined that the centenarians of the blue zone eat about two or less meat about five times a month, and most eat less dairy products compared to the general population. AE0FCC31AE342FD3A1346EBB1F342FCB
"People of four of the five blue zones consume meat, but they do it sparingly, using it as a festive food, a little side or a means of savoring dishes," note the experts from Blue Zone. Therefore, their diet is 95% plant -based.
5 They maintain their low stress levels.
Having a positive attitude and low stress levels also seem to have a protective effect on longevity in people who live at 100.
"Despite the fact that centenarians are subject to chronic stress due to a gradual loss of self -sufficiency, more than half of our centenarians were not depressed and had a Low line anxiety : They showed an emotional tendency to react with a low intensity of anxiety with stressful conditions, "explains a study in the Gerontology and geriatrics archives . "Their good physical conditions can be explained by a positive provision of the character and by a strong adaptability to the adversities of life."
In relation: The longest family in the world reveals the lunch they eat every day .
6 They don't smoke.
If you are a smoker who hopes to live at 100, one of the best things you can do is leave. According to the World Health Organization (WHO), tobacco kills 50% of users who does not leave.
"Smoking has been clearly linked to the most common causes of death in the elderly and contributes to the higher mortality rate and disability rate associated with many chronic diseases that are common in this age group," said a study On the smoking habits of centenarians, who found that 83.8% of people who live at 100 have never smoked. "The combination of smoking as well as other risk factors such as hypertension and diabetes increase high frequency and disability diseases as well as for an increase in the mortality rate."
Among the remaining 17% of centenarians, 13.5% were identified as former smokers. Only 2.7% of people who live at 100 are current smokers, according to the study.
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. If you have health questions or concerns, always consult your health care provider directly.
