Have you ever thought of what
makes some people live longer than others? Many people think that it is an
individual's genes that determine longevity
; however data
does not support it. Previous research on about 3,000 pairs of twins who had identical DNA (the same genes) but as adults had
different home environments and lifestyle choices, revealed that only 25% of their longevity was due to
their inherited genes. The other 75% was affected by the lifestyle choices they
These findings suggest that things within our control can make all
the difference in our lifespan.
Although lifestyle choices like eating
right and exercising are crucial for good health
, cultivation of
satisfying social bonds also play an important role in enhancing mental and
An October 2014 study by the
United States Centers for Disease Control and Prevention (CDC) suggests that
life expectancy in the US is 81 years for women and 76 for men.
simple tips inspired by the lives of
people who lived over 100 years
to guide you on how to live longer-
- People who live longer were found to have a healthy food
comprising of fresh fruits and vegetables, nuts and seeds, legumes, and fish
. These food groups have been consistently
associated with having cardio-protective benefits. Major part of each meal for
Centenarians is plant based. They limit the intake of meat or refined
five daily servings of fruits and vegetables, and three servings of whole
grains every day along with two servings of fish every week. Fruits and
vegetables have anti-inflammatory compounds and are rich in antioxidants
, which slow down the aging process.
Cutting down on alcohol, caffeine
processed food, sugar, salt and fat helps maintain good health. Do not over
eat. Instead of eating until you actually feel full, experts recommend eating
till you are 80% full.
A report released by the London
School of Hygiene and Tropical Medicine suggested that simply sticking to the
nutritional guidelines given by the World Health Organization (WHO) could add
eight months to an individual's life.
- 60% of our total body weight is
water. Experts recommend drinking
at least eight to ten glasses of water
Water helps to
hydrate the skin, deliver nutrients to the cells, and flush out toxins from the
body. Inside our cells water helps in manufacturing
energy, detoxification, and immune boosting.
- Smoking is
the leading cause of preventable death worldwide. Eliminate smoking to lead a
healthy and longer life.
4. Physical activity
Engaging in some form of physical activity such as farming, gardening, walking
or cycling is crucial to maintain a long life
Previous studies have suggested
that people who stay physically active get extra years of life. A Taiwan study
of more than 400,000 people revealed that people who are physically
enjoy an extra three years of life. All that they needed to do
was only a 15 minutes of daily physical activity.
The reason relates, in part, to
cardiovascular health. Being physically active slows down the buildup of plaque
in the arteries and keeps the heart and body healthy a lot longer.
Regular low or moderate level of
exercise every day is the key to good health.
with family is one of the most important things in the lives of people who lead
of previous studies has revealed that men and women with stronger social ties
have a 50% higher likelihood of surviving longer. Stronger social relationships
have also been linked to lower rates of depression and stress.
- Getting a good seven to eight
hours sleep each day is important for maintaining a good health. While we
sleep, the body gets time to renew itself, manufacture hormones, and keep you
7. Religious belief
- The healthiest people
in the world have been found to harbor some sort of religious belief with a
common theme of prayer.
Previous studies have
suggested that prayer boosts the immune system. It helps to lessen the severity
and frequency of a wide range of illnesses.
Keep up that interest in creative activities, cultivate a
hobby or volunteer for a community service. It is
important to remain intellectually stimulated. Pensioners with a sense of
purpose have been found to live two years longer than cynics.
- Being financially independent
does not mean being rich. It typically means the state of having
sufficient personal wealth to live a healthy life without
having to work actively for basic necessities.
financially secure enough to own a home by 50 years of age has been linked with
improved health and longevity by a 50-year Swedish study investigating the link
between lifestyle and life span.
- The American
Medical Association has suggested that stress†is the basic cause of more
than 60% of all human illnesses. Learning to deal with stress can lead to a
healthier and longer life.
cause an over-production of the stress
hormone cortisol. This leads to increased body
fat, an elevated risk of high blood pressure, and other health problems.