As life expectancy increases, interest in ways to live healthily for a long time is gradually growing. Recently, studies have shown that the secret to longevity is not primarily rooted in innate genes, but largely depends on daily lifestyle habits.

 

A study involving over 20,000 Britons found that engaging in 30 minutes of brisk walking daily, eating fruits and vegetables five times a day, and quitting smoking can reduce the risk of stroke by half.

Professor Thomas Puls, who is conducting research on longevity over 100 years at Boston University School of Medicine in the United States, discovered that people who live over 100 years share common characteristics in their eating habits and stress management methods.

It is said that even ordinary people have a higher chance of living healthily beyond 100 years if they follow such lifestyle habits. In relation to this, based on information from the American online media 'HuffPost,' we looked into lifestyle habits that help promote healthy longevity.

 

"Move your body a lot."

 

Experts say that "exercise is the true source of youth." Numerous studies have shown that exercising improves mood, mental strength, balance, muscle mass, and bone health.

And exercise shows immediate effects even just when you start. You don't have to be overly obsessive about exercising. Simply walking around the neighborhood or exploring local shops for about 30 minutes a day is enough. While resistance training to build muscle is beneficial, yoga classes can achieve similar effects.

 

"Keep doing something even as you get older."

 

Experts say, "When people suddenly quit their jobs, the rate of obesity and chronic diseases increases sharply." In the Chianti region of central Italy, where the proportion of centenarians is high, most people spend most of their days after retiring from work tending to small farms growing grapes or vegetables.

They never quit their work. If farm work doesn't suit them, they can volunteer as guides at the local art museum or participate in a volunteer experience group that sends elderly volunteers to public elementary schools in the city for 15 hours a week.

 

"Have breakfast with foods rich in fiber."

 

According to research, especially eating whole grains in the morning helps the elderly maintain stable blood sugar levels throughout the day. Experts say, "In such cases, this type of meal reduces the risk of developing diabetes, which accelerates aging."

 

"Sleep at least 6 hours."

 

=Wouldn't it be better to save sleep and gain a few extra hours in a day, thereby extending lifespan by several years? Experts say, "Sleep is a crucial time for the body to manage and repair cells," and "REM sleep, which is restorative, should be at least 6 hours for the elderly." In the case of elderly individuals reaching 100 years old, they cite sleep as the top secret to longevity.

Eat natural foods instead of supplements.

 

People with high levels of selenium, beta-carotene, vitamin C, and vitamin E in their blood are known to be healthier, live longer, and experience slower cognitive decline. However, consuming these nutrients as medication does not provide the same anti-aging effects as food.

Experts point out that "a single tomato contains 200 types of carotenoids and 200 types of flavonoids," emphasizing that "these chemical components have complex relationships that surpass a single nutrient like vitamin C or lycopene, contributing to health." It is recommended to avoid white foods lacking nutrients (bread, flour, sugar) and to consume colorful fruits and vegetables, as well as nutrient-rich whole grain bread or cereals.

 

Use dental floss every day

 

Using dental floss can help maintain arterial health. According to a research team at New York University, flossing daily reduces the risk of periodontal disease caused by bacteria in the mouth. These bacteria can enter the bloodstream, cause inflammation in the arteries, and increase the risk of heart disease.

Other studies suggest that people with a high amount of bacteria in their mouths may have thickening of the arteries, which is a sign of potential heart disease. Experts say, "Using dental floss twice a day can actually help increase your lifespan."

 

"Don't become too sensitive."

 

According to research, survivors over 100 years old tend to keep their worries hidden inside or avoid wrestling with them all night. They are very capable of avoiding getting hurt.

If it is difficult to overcome with this innate trait, you need to find better ways to manage stress. Yoga, exercise, meditation, tai chi, or simply taking a few minutes to breathe deeply can help.

 

"Live a regular life"

 

People who live over 100 years tend to maintain a strict daily routine. They eat the same foods and engage in similar activities throughout their lives. Going to bed and waking up at the same time every day is a good habit that helps maintain the body's balance, which can easily be disrupted with age.

 

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Now, we are beyond the 100-year-old era

They say there are 120 households.

 

Growing old healthily

It can only be everyone's hope.

 

After all

I think a regular lifestyle is the best.

Exercise and eating habits at the same time

There is a chance to take care of it.