Good Lifestyle

For many Americans, striking the 100 year old brand is not only a dream - it is a goal. According to the CDC, the average life expectancy in the United States is 78.4 years, But living longer than it does not mean if your additional years have gone against disease or chronic pain. This is why experts now focus on "healthspan" as much as the lifespan: the number of years you live without major disease and handicap.

Dan Buettner , a national geographic scholarship holder and New York Times Successful author, has spent his career in the world looking for Blue areas —Reilles like Okinawa, Japan and Sardinia, Italy, with an impressive number of centenarians and remarkably low rates of heart disease, cancer and dementia.

By studying the habits of these long -term populations, Buettner and his team identified the " Power 9 "," A set of "rules" that people can live to extend their lives. And now he shares them with the world. If you want to live at 100 years and beyond, start adopting the following habits today.

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Get Regular physical activity is a must if you hope to live at 100. The CDC recommends obtaining a minimum of 150 minutes of aerobic exercise of moderate intensity per week (20 minutes per day), plus two to three weekly training sessions in force, including weightlifting packaging, resistance training, test staircases, yoga or body weight routine.

However, Buettner says that in most blue areas, the natural movement throughout the day seems to be enough. "The oldest 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 house and garden work," he wrote on the Blue areas site.

From the Highlands of Mountain de Sardinia to the Nicoya peninsula at Costa Rica, the Buettner team found that having a clear goal in life can help prolong your years major.

"The Okinawans call it" Ikigai "and the Nicoyans call it" Vida Plan ". For both, it translates into "why I wake up in the morning," writes Buettner.

Surprisingly, the team has noted that "knowing your sense of objective has been worth up to seven years of additional life expectancy".

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Everyone experiences stress from time to time. However, the consciously reduction of your chronic stress levels could have a deep impact on your health and your longevity, according to the Buettner team.

"Stress leads to Chronique inflammation , associated with each major age -related disease. What the most life people in the world have that we are not routines to eliminate this stress, "he notes.

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.

Eat a healthy food is essential if you hope to live at 100, but how much you eat can also play a role in your longevity.

The Buettner team recommends following the 2,500 -year -old Confucian Mantra " Hara Hachi Bu Who tells 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 size (and not to go up for a few seconds).

"The 20% difference between not being hungry and feeling full could make the difference between losing weight or obtaining it," writes Buettner. "People in the blue areas eat their smallest meal at the end of the afternoon or early evening, then they don't eat the rest of the day."

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In virtually all blue areas, a major trend emerged: residents who lived at 100 were likely to have maintained a width Plant -based diet .

In fact, the centenarians of the blue area only eat meat less than five times a month - an average of two ounces per portion. Instead, they often rely 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. Statistically, attending religious services of any kind (your choice) 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 disease , depression, stress and suicide, and their immune systems seem to work better, "says Buettner." To a certain extent, adherence to a religion allows them to give up the stress of daily life to higher power. ""

The families of centenarians tend to be very united and attentive. This makes sense: 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 health results.

In many blue areas, it is common for parents and grandparents to live with their children - an arrangement that "also reduces sickness and mortality of children at home", explains Buettner.

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Do you surround people who appreciate health and well-being , and you are likely to embrace a lifestyle concerned about their health.

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

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

While more research today suggests that No amount of alcohol is considered healthy or safe, researchers in the blue zones 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.

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

Follow these daily habits and your chances of living a longer and healthier life seem good.