Would you like to live to be 100 years old? In the US there are about 70,000 people that are 100 years old or older. By the year 2050 there may be 800,000 Americans over 100 years old. What is there secret you may ask. Hippocrates, who lived 3,000 years ago believed that everything in moderation would lead to a long and healthy life. Galen, a Roman physician who lived 1,000 years after Hippocrates believed that maintaining physical activity into old age, taking warm baths and massages regularly and eating a heart healthy diet would prolong life. These are all good ideas but studies have presented 12 steps that represent characteristics shared by those that are 100 years old and older.
Don’t smoke or stop smoking if you do.
Very few centenarians have smoked. Smoking is connected to heart disease, cancer, stroke, lung disease as well as Alzheimer’s Disease.
Drink less alcohol.
The average American drinks about 2.3 gallons of pure alcohol per year. Studies have shown that 80% of centenarians drink less than one alcoholic drink a month.
Keep weight low and steady.
Centenarians have gained little or no weight during their adult life.
Eat less calories.
The average American eats nearly 3,000 calories per day compared to Okinawans eating 15-20% less than Americans live nearly four years longer on average.
Eat fruits and vegetables.
Centenarians eat more fruits and vegetables and lower amounts of animal fats. For example, Okinawans eat seven servings of fruit and vegetables per day. Okinawans have the highest number of centenarians living.
Take your vitamins
As we age, it becomes difficult for our bodies to get essential vitamins and minerals from our diet.
Exercise regularly
Getting a good cardiovascular workout on a regular basis is essential.
Sleep well.
As many as 40% of the elderly have some type of sleeping difficulties. Sleep disorders can be a risk factor for heart disease, stroke, depression and even Alzheimer’s Disease.
Challenge your mind.
Keeping your mind active with stimulating and challenging mental activities can reduce the risk of Alzheimer’s Disease. Especially with older men.
Stay positive in attitude.
Studies show that less than 2% of 90 and 100 year olds never had lengthy depression or anxiety issues.
Don’t let stress get you.
Being able to “shred the stress” is a key to longer life. Stress is a major risk factor for heart disease, stroke, cancer and immune system problems.
Stay friendly and social.
Having a positive social life with friends and family are linked to lower rates of depression.
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