Adopting healthy habits like a diet rich in fruits and vegetables, regular exercise, and a healthy sex life can help you live a longer, healthier life.
Here are 10 simple habits that could help you live to 100.
15 minutes of daily sunshine
Just 15 minutes of daily sun exposure is sufficient to maintain vitamin D levels in healthy individuals.
Sunlight stimulates skin cells to produce vitamin D, a vital nutrient for many important functions: bone development, bone regeneration, involuntary muscle contractions (like heartbeat and digestion), and the conversion of blood sugar into energy.
Vitamin D deficiency can impair all of these functions and lead to poor bone health. A 2019 review of studies concluded that vitamin D deficiency is linked to a higher risk of death compared to those with normal vitamin D levels, including a doubled risk of death from cancer.
Make time for friends
Connecting with friends and family can increase lifespan. Studies have shown that the more connected you are with loved ones, the better your overall health.
Scientists aren't certain why relationships play such a crucial role in health and longevity. It may be that those in positive relationships are less likely to take risks and more likely to take care of themselves. It could also be that having people around helps reduce life's stresses.
People who engage in "meaningful" relationships tend to live longer. This means conversing about beliefs, hobbies, or shared history, or participating in mutually enjoyable activities.
A study in PLoS Medicine concluded, based on 148 studies with 308,849 participants, that those who reported strong social relationships had a 50% lower risk of premature death compared to those without.
Exercise regularly
Daily exercise is strongly linked to improved lifespan. A comprehensive review of studies in the Journals of Gerontology found that those who exercise regularly, even just 3 hours a week, live up to 6.9 years longer than those who don't.
For longevity, consistent exercise year after year is more important than high-intensity workouts for a short period followed by inactivity.
Exercise recommendations for adults are: at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity aerobic activity, or a combination of both, spread throughout the week; muscle-strengthening activities at least two days a week (resistance or weights); and less time spent sitting.
Daily exercise doesn't necessarily require a gym membership. Home-based exercises like yoga, stretching, free weights, swimming, or brisk walking can be extremely beneficial, especially for older adults.
Floss daily
Gum disease, known as periodontitis, affects 11% of the global population and is the 6th most common disease worldwide. Severe periodontitis is directly linked to an increased risk of heart disease and a higher risk of death from heart attacks.
Flossing prevents gum disease and, by doing so, prevents bacteria in the mouth from passing through damaged tissues and entering the bloodstream. These bacteria can travel to the heart, causing infections and damaging heart muscle and valves.
Have more sex
Sex can improve overall health, motivating better self-care, although other factors may also contribute. For instance, an early study reported that men with a high frequency of orgasms had a 50% reduced rate of death from all causes.
A 2022 study in the Journal of Applied Gerontology reported that the belief that sex is an essential part of health influences longevity more than the frequency or enjoyment of sex. According to the study, those with positive beliefs about sex were 78% more likely to live to their expected lifespan than those who didn't.
Focus on plant-based foods
Eating more fruits and vegetables doesn't mean you should stop eating meat or even that doing so is appropriate or safe for you. But research has shown that the principles of vegetarianism can boost health and longevity in several ways, such as: reduced risk of obesity; higher consumption of nutrient-rich foods like whole grains, legumes, vegetables, and fruits; and reduced consumption of excess sugar, salt, and saturated fats.
Eating a more balanced diet can reduce the risk of age-related diseases like high blood pressure, diabetes, heart disease, and colon cancer.
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Focusing on plant-based foods helps prolong life. Photo: Bui Thuy. |
Reduce stress
Stress triggers the release of cortisol, a hormone that helps you respond to threats by increasing heart rate and breathing. Chronically high cortisol levels can be harmful, leading to anxiety, depression, high blood pressure, and heart disease. There's also evidence that prolonged stress can "age" cells at the molecular level.
Studies have shown that increased cortisol levels promote cell breakdown and increased production of free radicals, unstable molecules that damage cell DNA, causing cells to age and malfunction prematurely. This gives rise to various cancers.
To better manage stress over the long term, try mind-body therapies : mindful meditation, gentle yoga, tai chi, deep breathing exercises, muscle relaxation, biofeedback, and guided imagery.
Turn off the TV
By cutting back on TV time, you can improve your health and increase your lifespan. Here are a few reasons why: excessive TV viewing makes you inactive and prone to weight gain; prolonged sitting can lead to chronic back and neck pain; TV can cause stress, especially if you're a news addict; and TV hinders quality social interaction and can contribute to anxiety and depression.
All of the above can negatively impact your health and longevity. One study found that those who spend an average of 6 hours per day watching TV may live 4.8 years less than those who don't. On average, every hour of TV watched after age 25 reduces the viewer's life expectancy by about 21.8 minutes.
Avoid risks
For young people, the biggest causes of death are accidents, injuries, and violence.
Several risky behaviors related to aging also correspond to a significant decrease in lifespan. According to a 2021 study in the journal Aging, these include: prolonged sitting: 2-4 years reduction; high blood pressure: 4-5 years reduction; chronic underweight: 4-8 years reduction; smoking: 5-7 years reduction; alcohol abuse: 5-7 years reduction; physical inactivity: 5-7 years reduction; and type 2 diabetes: 7-10 years reduction.
Having several risk factors present simultaneously increases the health risks. For example, those who are inactive, diabetic, and obese will experience a reduction in lifespan of 8 to 13 years.
Regular checkups and tests
Monitoring your health is key to ensuring optimal longevity. You should see your healthcare provider at least annually for a comprehensive health check and assessment; manage chronic conditions, following up with your primary care provider or specialist as needed. Get recommended vaccinations, including annual ones like flu and Covid-19, and scheduled vaccinations like shingles and meningococcal. Undergo regular age- and gender-based screenings, such as mammograms, colonoscopies, Pap tests, and screenings for sexually transmitted diseases.
By preventing diseases or treating them in their early stages, you'll ensure better health in the long run.
My Y (According to Verywell Health)