Gaby
Recently, 115-year-old Ethel Caterham from Britain officially earned the title of the world’s oldest person. A resident of Surrey, born in 1909, she has outlived her husband and two children. However, she is blessed with three granddaughters and five great-grandchildren. Many would eagerly ask Ms. Caterham what her secret to longevity is.
Scientists generally advise against taking longevity tips from centenarians, as these individuals are more the exception than the rule. However, in recent years, researchers have developed certain recommendations that may help extend life. These insights were shared by Bradley Elliott, a professor of aging physiology at the University of Westminster in the UK.
Stay Physically Active
Research has repeatedly shown that physically active people live longer and feel healthier. A recent study indicated that moving from a sedentary lifestyle to brisk walking for just 75 minutes a week can increase life expectancy by about two years. Meanwhile, inactivity negatively impacts health and reduces the chances of becoming a centenarian. Scientists continue to warn that a sedentary lifestyle is linked to a higher risk of premature death from any cause.
If you want to live longer, you should avoid prolonged sitting. Take breaks from computer work every 30 minutes to do some light exercises. Try not to use the elevator (if the stairs are an option). Instead, walk to work, take strolls during lunch breaks, and stand while using public transportation. Researchers also recommend engaging in moderate physical activity for at least half an hour each day.
Eat Your Vegetables
If you want to live a long life, make vegetables a key component of your diet. A new study involving around 100,000 participants over 30 years found that people who reached 70 years without chronic diseases typically consumed more vegetables, as well as fruits, whole grains, nuts, and legumes. In the daily diets of participants, trans fats, red meat, and processed foods were rare.
Another study demonstrated that following a low-calorie diet for three weeks can lead to positive metabolic changes that are also associated with a healthy life.
Get Quality Sleep
Quality, regular sleep is also crucial for health and longevity. In a study involving 500,000 Britons, irregular sleep was linked to a 50 percent increase in the risk of premature death. Shift workers had a higher risk of strokes, and nurses with irregular schedules were less healthy and died prematurely.
Experts typically recommend that adults get between 7 to 9 hours of sleep each night, according to Science Alert.
Avoid Stress
Stress undermines our health from a young age. An increasing number of scientists report that stressors in youth, such as losing parents or experiencing abuse, have lasting effects throughout life. This impact, which researchers have identified at the molecular and cellular levels, raises inflammation levels in the body, increasing the risk of premature death.
Meanwhile, individuals who demonstrate high psychological resilience to stress have a better chance of living longer. According to scientists, engaging in regular yoga for at least eight weeks can enhance psychological resilience in older age.
This may also relate to another factor of longevity: social connections. According to researchers, people over 65 who are socially active on a daily basis are three times more likely to live five years longer than those who prefer solitude.
What about genetics? As Bradley Elliott noted, this is the only factor we cannot control when it comes to our lifespan. Studies have shown that centenarians possess certain natural mutations in genes associated with longevity. Scientists believe that lifespan is influenced by genetics by 20 to 40 percent.
Nonetheless, if you want to maximize your chances of living longer and staying as healthy as possible, strive to stay physically active, eat well, get enough sleep, and avoid stress.
