"Many people think life expectancy is largely determined by genetics.
However, it seems that genes play a much smaller role than originally believed.
Instead, environmental factors like diet and lifestyle are thought to be the key determinants.
Here are 13 things you can do to increase the chances of seeing your 100th birthday.
1. Avoid Overeating:
The link between calorie intake and longevity currently generates a lot of interest.
Bottom Line: Limiting your calories may help you live longer and protect against disease. However, more research is needed in humans.
2. Eat Some Nuts:
When it comes to anti-aging properties, turmeric is undoubtedly the most popular spice. This is because it contains a potent bio-active compound called curcumin.
Bottom Line: Curcumin, the main bio-active compound in turmeric, has antioxidant and anti-inflammatory properties. Some animal studies suggest that it can increase lifespan.
Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains and beans, may decrease disease risk and promote longevity.
For example, many studies link the Mediterranean diet to a lower risk of premature death. It’s also been linked to a reduced risk of cancer, metabolic syndrome, heart disease, depression and brain deterioration.
Bottom Line: Eating plenty of plant foods is likely to help you live longer and remain free of various common diseases.
5. Exercise and Be Physically Active:
It should come as no surprise that staying physically active can keep you healthy and add years to your life. The minimum amount needed to reap the benefits, such as an additional 3 years of life, may be as little as 15 minutes per day.
Bottom Line: Exercising more than 150 minutes per week is best, but even small amounts of physical activity can benefit health and longevity.
6. Don’t Smoke:
Smoking is strongly linked to disease and early death.
Bottom Line: Putting out your cigarette can significantly prolong your life. It’s never too late to reap the benefits of quitting smoking.
Heavy alcohol consumption is linked to liver, heart and pancreatic disease, as well as an overall increased risk of early death.
However, moderate consumption is associated with a reduced likelihood of several diseases, as well as a 17–18% decrease in the risk of premature death.
Wine is thought to be particularly beneficial due to its high content of polyphenol antioxidants.
Bottom Line: If you drink alcohol, maintaining a moderate intake may help prevent disease and prolong your life. Wine may be particularly beneficial.
8. Prioritize Your Happiness:
In fact, happier individuals had a 3.7% reduction in early death over a 5-year study period.
9. Avoid Chronic Stress and Anxiety:
Anxiety and stress may significantly decrease your lifespan.
Bottom Line: Finding ways to reduce your anxiety and stress levels should be seen as a long-term investment in your lifespan. Also, having an optimistic outlook on life can be beneficial.
10. Nurture Your Social Circle:
Researchers report that maintaining healthy social networks can help you live up to 50% longer.
Bottom Line: Nurturing close relationships may result in decreased stress levels, improved immunity and an extended lifespan.
11. Increase Your Conscientiousness:
Conscientiousness refers to a person’s ability to be self-disciplined, organized, efficient and goal-oriented.
Bottom Line: Being conscientious is associated with a longer lifespan and fewer health problems in old age.
Bottom Line: Moderate consumption of tea and coffee may be beneficial for healthy aging and longevity.
A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day.
Sleep duration also seems to be a factor, with both too little and too much sleep being harmful.
Bottom Line: Developing a sleep routine that includes 7–8 hours of sleep each night may help you live longer.
Take Home Message:
Longevity is partly determined by genetics. However, a large part of how long you live remains within your control.
If you want to reach old age, then make sure to give these tips a try."
We try and bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy.
Please note, not all may be suitable for you.
If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan