15 Small Life Changes Could Help You Live to 100

In medical research, the topic of how to live a long, healthy life is becoming increasingly important. While some people may have looked for legendary objects like the Holy Grail that may have granted them immortality centuries ago, experts believe that living a long life depends mostly on eating the appropriate foods, forming healthy habits, and continuing to be socially engaged.

Here are 15 habits linked to a long life.

Stay Physically Active.

It should come as no surprise that maintaining an active lifestyle may prolong your life and keep you healthy. Exercising for as little as 15 minutes a day may add three years to your life. Furthermore, for every extra fifteen minutes of daily physical exercise, your chance of dying young may drop by 4%.

Eat Beans.

Because they are a fantastic source of fiber, protein, and complex carbohydrates, beans are a perfect complement to any diet.  Dr. Friedman claims, “Foods that are magical are beans.” They could even hold the key to a long life.

Stretch It Out.

At the age of 100, Tao Porchon-Lynch holds the record for being the world’s oldest yoga instructor. She has been a yoga instructor for over 45 years and a practitioner for over 70 years. That much stretching could be the key to her longevity. Stretching is typically a crucial component of the physical exercise regimen that most older persons I treat adhere to rigorously, says Tanya Gure, MD, The Ohio State University Wexner Medical Center’s internal medicine specialty. “Stretching improves their range of motion and lowers their chance of falling.”

Stay Positive.

In a 2012 research published in Aging, personality qualities of Ashkenazi Jews aged 95 to 107 were analyzed. The majority of individuals had a tendency for humor and positivism, which may account for some of their extended lifespans. Elderly people in rural Italy who are 90–101 years old may also attest to this.

Don’t Smoke.

Among the easiest methods to increase your likelihood of living a longer life? Avoid smoking. According to Dr. Gure, “you don’t meet too many 90 and 100-year old who smoke.” In reality, smokers die ten years sooner than non-smokers on average, and they also have more health issues and disabilities, according to the Office of the U.S. Surgeon General.

Give Back.

Volunteering strengthens social bonds, especially those between the younger and older generations. Dr. Gure states, “intergenerational relationships are critically important for maintaining vitality.” Through initiatives like Experience Corps, senior citizens volunteer in classrooms. According to her, “they create a wonderful opportunity for interaction,” which keeps older persons socially and intellectually engaged and helps pave the way for good Aging.

Eat More Vegetables.

Lessie Brown, an Ohioan who lived to reach 114 years old, is said to have lived a long life because of her daily consumption of sweet potatoes. Christina Kislak Wahala, 101, of Cabot, Pennsylvania, attributes her long life to eating many fresh vegetables and berries. Their achievement doesn’t surprise Dr. Friedman. She points out that at least 80% of the food consumed by residents of “Blue Zones”—communities where people live longest and are healthiest—comes from plants. In addition to providing a substantial amount of fiber, antioxidants, and other nutrients that support a healthy immune system and overall body function.

Have Faith.

Living to be 111 years old, Duranord Veillard of Spring Valley, New York, told a reporter on his 108th birthday that his trust in God made his long and healthy life possible. And perhaps he has a point. A January 2018 research published in International Psychogeriatrics, which examined Italians aged 90 to 101, found that the majority had a strong bond with their Catholic faith, suggesting that religion may have an impact on longevity.

According to Dr. Friedman, spirituality and a sense of belonging to a greater whole can significantly influence how well-adjusted older persons can live.

Be Social.

Research indicates that individuals with sizable, varied social networks are less likely to die than those with smaller, less varied networks. Humans are social animals, according to Dr. Friedman, who states that “we really need to interact with other people.” “When we don’t, that can be a problem.”

“Family and friends can see if you’re getting sick and if you should go to the doctor,” adds Friedman, offering emotional support. “Plus, you tend to be more physically active if you’re in close contact with friends and relatives, too.”

Don’t Add Salt to Your Food.

In the US, salt consumption is becoming increasingly a health concern as it raises blood pressure and heart disease. Since our diet already contains a lot of salt, adding more is bad for us.

Have a Day of Rest.

It has been demonstrated that your lifespan will rise if you set aside one day each week to simply unwind, avoid work and other stressful activities, and/or engage in prayer. On the seventh day, God himself rested. Every major religion has a component for a purpose.

Smile More.

Individuals with happier and more upbeat attitudes tend to live longer. Happiness strengthens your immune system, reduces stress, and may help you maintain longer telomeres—the tips of your chromosomes—which may help fend off disease and cancer.

Move Naturally.

What is not required in blue zones, do you know? Gyms. It is not that long-lived people have sedentary lives. Rather, Shurney notes that they often relocate every 20 minutes. According to Sabrena Jo, director of science and research at the American Council on Exercise, “being physically active is about reducing sitting time by adding movement to your day.”

Prioritize Dental Hygiene.

Despite its seemingly insignificant nature, maintaining dental health significantly influences general health. Diabetes and heart disease can become more likely in those who practice poor oral hygiene because oral microorganisms have the ability to enter the bloodstream and induce inflammation throughout the body.

Preserve Bone Health

New findings from the Garvan Institute of Medical Research suggest that nitrogen-bisphosphonate medicines can slow down age-related bone loss, potentially lowering the early mortality risk by 34%.

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