Good Lifestyle

For many people, there is no more valid prosecution than living at 100. However, your quality of life is also of crucial importance, especially if you plan to stay for a long time. Experts say that by practicing certain health habits, you can prolong not only your lifespan but also Your health —The number of years spent without chronic disease or disability.

Dan Buettner , a national geographic scholarship holder and New York Times Successful author, has spent his career in the world looking for Blue areas - Regions with an average number of centenarians. By studying the habits of these long -term populations, Buettner and his team identified the " Power 9 , "A set of" rules "that have helped promote longevity in the world.

Ready to transform your health and extend your lifespan with a few minor changes, including a drink of daily wine? Read the continuation to find out which nine rules are growing from lives and stimulating disease in the world.

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

Get Regular physical activity is very advised if you hope to live at 100. Centers for Disease Control and Prevention (CDC) recommend obtaining a minimum of 150 minutes aerobic exercise of moderate intensity per week, which results in 20 minutes of daily aerobic exercise. In addition, they advise to integrate two to three weekly strength training sessions, which could include weight, using resistance strips, climbing stairs, yoga or a home diet, pumps,

However, Buettner says that in most blue areas, the natural movement throughout the day seems to be enough. "The most life people in the world do not pump iron, do not run marathons or do not join gymnasiums. Instead, they live in environments that constantly push them to move without thinking about it. They cultivate Gardens and do not have mechanical amenities for the house and works day, "writes his team.

From the Highlands of Mountain de Sardinia to the Nicoya peninsula at Costa Rica at the Japanese prefecture Okinawa, the Buettner team also found that having a goal in your life could help extend it.

"The Okinawans call it" ikigai "and the Nicoyans call it" plan of vida "; for both, it translates into" why I wake up in the morning ". Knowing your sense of the goal is up to seven years of additional life expectancy, ”writes Buettner.

In relation: An 116 -year -old woman without major health problems reveals her longevity diet .

Everyone is stress from time to time. However, consciously reducing your chronic stress levels could have a deep impact on your health and longevity, as noted by the Buettner team.

"Stress leads to chronic inflammation, associated with each major age-related disease. What the most lived people in the world have that we are not routines to eliminate this stress," they note.

That you find comfort in prayer, the company of others or a Personal care routine , taking the time to relax can add years to your life.

Eating a healthy diet is essential if you hope to live at 100, but how much you eat can also play a role in your longevity, according to experts. AE0FCC31AE342FD3A1346EBB1F342FCB

The Buettner team recommends following the 2,500 -year -old Confucian Mantra " Hara Hachi Bu "" Who teaches people to stop eating when they feel 80%. One way to do it more consciously is to fill your plate with only 80% of your normal portions.

"The difference of 20% between not being hungry and feeling full could make the difference between losing weight or winning. People in blue areas eat their smallest meal in the late afternoon or early evening , then they no longer eat the rest of the day, "said the Buettner team.

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In almost all blue areas, a major trend emerged: residents who lived at 100 were likely to have maintained a diet largely based on plants. In fact, the centenarians of the blue area ate an average of two ounces of meat less than five times a month. Instead of animal products, these populations often rested on beans and legumes as lean sources of protein.

The team interviewed 263 centenarians and found that all except five belonged to a denominational community. They note that statistically, attending religious services four times a month could increase up to 14 years to your life.

"People who pay attention to their spiritual side have lower rates of cardiovascular diseases, depression, stress and suicide, and their immune systems seem to work better ... to a certain extent, adherence to a religion allows them to give up the stress of daily life to a power superior, "explains Buettner, noting that the name of services does not seem to have any importance.

The families of centenarians tend to be very united and attentive. This makes sense: to promote deep ties with your loved ones and they will be more likely to take care of you in old age, which leads to better results for health.

In many blue areas, it is common for parents and grandparents to live with their offspring - an arrangement which "also reduces the sickness and mortality rates of children at home," said the Buettner team.

In relation: The 63 -year -old longevity doctor reveals 7 diet and exercise secrets to stay young .

Surround yourself with people who appreciate health and well-being, and you are likely to embrace a lifestyle concerned with their health.

"The oldest people in the world have chosen - or were born in social circles that have supported healthy behavior, the Okinawans created" Moais " - groups of five friends who are committed to each other for life ", Say the researchers.

Join a walking or fitness club, to make a responsibility pact with friends, or simply to make your healthy habits, a family affair can all help lead to longevity.

Increasingly, research suggests that No amount of alcohol is considered healthy or safe. However, researchers in the blue areas have determined that consumption high quality red wine In moderation - no more than a daily service for women and two for men - was associated with longevity in communities in the blue zone.

"The trick is to drink one to two drinks a day (preferably Sardinian Canon Wine), with friends and / or with food. And no, you cannot save all week and take 14 glasses on Saturday "Note the researchers.

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.