Like it or not, people are living longer nowadays. It used to be shocking to hear of someone turning 100. Now, it’s a fairly reasonable goal for millions of people, based on advances in health, education and fighting disease. And it will become more and more common in the near future, experts say.
So, how can you add to your longevity? Here are some tips and insights from experts and a few who have lived a century.
EXERCISE
If you exercise regularly, you’re less likely to suffer from heart disease, weight issues, diabetes, stroke, heart attack, falls and dementia.
Be sure to include resistance training to fight muscle loss and to keep your bones strong. That doesn’t mean you have to join a gym! That can mean at the fitness centre, at home on your own or via virtual training, or outdoors.
Cardio is important, too, of course. If you’re not a runner, at least do something for 20 minutes a day that gets your heart rate up. Walk instead of drive. Take the stairs. Ride your bike.
REST AND RELAX
Getting enough sleep is crucial to health. So is taking it easy, avoiding stress, and practicing some form of spirituality. And working out will help you to sleep better!
EAT RIGHT
That means more than limiting calories. Talk to your doctor to make sure you’re getting enough vegetables and fruit, good protein, almonds, whole grains, the “good” kinds of fat, and plenty of water. Follow the examples of people in the world’s so-called “Blue Zones,” where researchers have found the greatest concentration of centenarians.
• Stop eating when you’re 80 per cent full
• Eat your smallest meal at the end of the day
• Eat mostly plants — meat only rarely and in small portions
DON’T EAT WRONG
Overly processed food, too much red meat, soda (even diet), and added sugar lead to countless health issues, including inflammation, high blood pressure, diabetes and early death.
BE OPEN TO NEW THINGS
If you’re game to try new experiences, meet new people, and learn to use new technology, you’re showing the kind of curiosity that leads to longer, happier lives. “Stuck in the mud” means just that: stuck. Fight it every day.
STAY SOCIAL AND ACTIVE
New friends, old friends, family members near and far … all these keep our brains and spirits charged. And an active social life leads to an active physical life, too. (Netflix does not count!)
D-UH
Don’t smoke. Seriously. And if you do, then stop. Also, if you drink, limit it to one a day whether you’re male or female. (New recommendations recently came out from the U.S. Dietary Guidelines for Americans that lowered the number for men from two drinks per day to just one.)
More centenarians are alive now than ever before. The UN says there will be 3.2 million by 2050. Japan currently has the highest number of centenarians per capita, at 56.3 per 100,000 people. The vast majority of centenarians are women, live with other people, and reside in cities.
Why not do everything you can to enjoy all the time you have?
Sources: American Society on Aging, CDC, Prevention, Health.com, US News & World Report
-Shelley Turk (Functional Aging Specialist and owner of ProActive Fitness)