Secrets of longevity: 14 tips from centenarians

Chinese longevity researchers have concluded that men should take care of the basics of good health in old age in their 30s and 50s, and women in their 40s and 60s. To collect the most comprehensive data on maintaining health and energy for many years, we turned to more than 10 sources and surveys. We read a study by American Forbes, studied the materials of traveler and writer Dan Buettner, who has been working with National Geographic for more than 20 years on the topic of “blue zones” (places on the planet where most long-livers live). We also dove into the secrets of Chinese and Japanese longevity with interest. So, here are some tips from people who have lived to a ripe old age.

1. Movement is life. Centenarians emphasize the importance of an active lifestyle. They do not just live to their age, but remain quite active in their years. Physical activity does not have to be exhausting. It can be walking or light exercises, but the main thing is regular activity. It keeps the body in good shape and contributes to overall health. If you don’t move enough, you accelerate the aging process.

2. Maintain a healthy weight. Every kilogram of excess weight puts a strain on your heart and musculoskeletal system. But avoid extreme diets, give preference to a balanced diet. Take care of your body, because the healthier it is, the more energy you have.

3. The 80% rule and the diet of long-livers. Overeating is very harmful to our body. To avoid this, you should get up from the table when you are 80% full. Studying the food culture of long-livers, researchers have jointly concluded that the following foods are included in the “rejuvenation” diet:

– Legumes. Peas, lentils, chickpeas, soybeans, and beans contain fiber, which is necessary to support the functioning of the intestines and heart. These products are also valuable sources of protein, carbohydrates, vitamins and minerals. According to researcher Dan Buettner, beans are the only superfood in the world. The daily diet of residents of the blue zones includes about 100 g of legumes. Nutritionists advise combining such products with fresh vegetables.

– Nuts. They are necessary to maintain heart health and enrich the body with healthy fatty acids. Regular consumption reduces “bad” cholesterol, which is important for the prevention of cardiovascular diseases.

– Oatmeal. Consuming oatmeal is the best prevention against excess weight. Its regular consumption also promotes healthy blood vessels and reduces the risk of developing diabetes.

– Olive oil. It is a source of healthy fats and can eliminate inflammatory processes in the body. This product is also considered preventive against Alzheimer’s disease and diabetes.

– Greens. Spinach and lettuce contain a large amount of antioxidants, as well as vitamins A and C, which are essential for normal immune and metabolic function. Dill and parsley are rich in vitamin K, which is important for bone health. And flavonoids in their composition have anti-inflammatory properties.

– Fish. The largest amount of Omega-3 is found in herring, mackerel, salmon, and trout. Consumption of this fish contributes to better heart and brain function. It is also a source of protein, which is necessary for building body tissues. Nutritionists recommend eating about 2 servings of oily fish per week.

– Fresh fruit. Long-livers can sometimes indulge in desserts, but mostly replace all sweets in their diet with berries and fruits. Fresh fruits contain natural sugars that provide energy and are also rich sources of vitamins, minerals, and antioxidants.

– Dairy products. They are important for the digestive tract and immunity. They are also good sources of protein, calcium, vitamins B2 and B12, which are essential for maintaining healthy bones, muscles, and nervous system.

– Seasonings. Pepper, mustard, and turmeric help maintain healthy digestion. These seasonings should also be used to normalize blood flow in the vessels and lower cholesterol levels. It is also worth mentioning salt, which long-livers practically do not use, replacing it with garlic and spicy seasonings.

4. Avoid carbonated drinks. Reducing your sugar and carbonated beverage consumption can help you avoid many health problems, including obesity and diabetes. Instead, drink more water, herbal teas, and natural juices.

5. Spend more time outdoors. People who spend most of their time indoors do not get enough vitamin D. And its deficiency threatens to cause heart failure, osteoporosis, autoimmune and other diseases. And let’s not forget that sunlight and fresh air improve mood.

6. Quality sleep. Healthy sleep is extremely important for the body’s recovery, so it is not surprising that it increases life expectancy. It is important to follow a sleep schedule, going to bed and waking up at the same time every day.

7. Dental care. Yes, our parents were right: teeth should be thoroughly brushed, because according to doctors, “the mouth is one of the dirtiest parts of the body. It is home to more than 70 species of bacteria and germs. To prevent them from entering the body, you should not forget about the mandatory procedures.

8. Take care of your feet. According to a Chinese proverb, “to protect a tree, you must first take care of its roots.” Therefore, the Chinese pay special attention to foot care. There are about 60 acupuncture points on the feet that are closely related to internal organs. Foot baths and massages can help improve blood circulation and relax muscles.

9. Never stop exercising your brain. This is important to prevent cognitive decline in older age. Reading, solving puzzles and crossword puzzles, learning new languages, and playing musical instruments all help keep your brain active.

10. Socialize more. Social connections help maintain mental health and improve quality of life. When it comes to longevity, communication with family and friends is as important as proper nutrition and exercise, as loneliness often leads to early decline. In this context, it is not surprising to find that married people live longer. Long-livers also note that there are many people in their environment who are younger than they are. This allows them to share experiences and feel younger.

11. Do what brings you joy. We spend almost a third of our lives at work, so it is very important that it brings us joy. Also, not only a life’s work, but also a hobby that you really enjoy helps to keep you motivated and positive.

12. A reasonable balance between work and rest. Excessive work without rest can lead not only to professional burnout, but also to insomnia, stress, chronic fatigue, and other health problems. Avoid overloading by taking breaks during the workday and using weekends to recuperate.

13. Positive attitude to life. Develop those personal characteristics that will allow you to successfully withstand stressful situations and challenges in life. After all, during stress, the body produces cortisol, which is called the “death hormone” because it leads to the destruction of the structure of the body’s cells. Focus on the good decisions in your life and don’t waste time and energy regretting past mistakes. Try to see the good in every day and avoid negative thoughts. Researchers note that optimistic people are usually healthier physically.

14. Take care of the youth of your soul. Centenarians emphasize the importance of maintaining a young spirit and interest in life, regardless of age. Be inquisitive, expand your horizons, explore the world, meet new people, learn new things, and stay open to change.

Following these tips will help you stay healthy, youthful and energetic, and enjoy life to the fullest for many years to come. Take care of yourself and remember: only happy people can live a long time, and it depends on us.