11 Health Habits That Will Help You Live to 101
One of the biggest
factors that determines how well you age is not your genes but how well you
live. Not convinced? A study published in 2009 in the British Medical Journal of
20,000 British folks shows that you can cut your risk of having a stroke in half
by doing the following four things: being active for 30 minutes a day, eating
five daily servings of fruit and vegetables, and avoiding cigarettes and excess
alcohol.
While those are some of
the obvious steps you can take to age well, researchers have discovered that
centenarians tend to share certain traits in how they eat, move about, and deal
with stress—the sorts of things we can emulate to improve our own aging process.
Of course, getting to age 100 is enormously more likely if your parents did.
(Recent research suggests that centenarians are 20 times as likely as the
average person to have at least one long-lived relative.) Still, Thomas Perls,
who studies the century-plus set at Boston University School of Medicine,
believes that assuming you've sidestepped genes for truly fatal diseases like
Huntington's, "there's nothing stopping you from living independently well into
your 90s." Heck, if your parents and grandparents were heavy smokers, they might
have died prematurely without ever reaching their true potential lifespan, so go
ahead and shoot for those triple digits. Follow these 12 habits and check out
Perls' lifetime risk calculator to see how long you can expect to
live.
1. Don't
retire.
"Evidence shows that in
societies where people stop working abruptly, the incidence of obesity and
chronic disease skyrockets after retirement," says Luigi Ferrucci, director of
the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which
has a high percentage of centenarians, has a different take on leisure time.
"After people retire from their jobs, they spend most of the day working on
their little farm, cultivating grapes or vegetables," he says. "They're never
really inactive." Farming isn't for you? Volunteer as a docent at your local art
museum or join the Experience Corps, a program offered in 19 cities that places
senior volunteers in urban public elementary schools for about 15 hours a
week.
2. Floss every
day.
That may help keep your
arteries healthy. A 2008 New York University study showed that daily flossing reduced
the amount of gum-disease-causing bacteria in the mouth. This bacteria is
thought to enter the bloodstream and trigger inflammation in the arteries, a
major risk factor for heart disease. Other research has shown that those who
have high amounts of bacteria in their mouth are more likely to have thickening
in their arteries, another sign of heart disease. "I really do think people
should floss twice a day to get the biggest life expectancy benefits," says
Perls.
3. Move
around.
"Exercise is the only
real fountain of youth that exists," says Jay Olshansky, a professor of medicine
and aging researcher at the University of Illinois at Chicago. "It's like the oil and lube
job for your car. You don't have to do it, but your car will definitely run
better." Study after study has documented the benefits of exercise to improve
your mood, mental acuity, balance, muscle mass, and bones. "And the benefits
kick in immediately after your first workout," Olshansky adds. Don't worry if
you're not a gym rat. Those who see the biggest payoffs are the ones who go from
doing nothing to simply walking around the neighborhood or local mall for about
30 minutes a day. Building muscle with resistance training is also ideal, but
yoga classes can give you similar strength-training effects if you're not into
weight lifting.
4. Eat a
fiber-rich cereal for breakfast.
Getting a serving of
whole-grains, especially in the morning, appears to help older folks maintain
stable blood sugar levels throughout the day, according to a recent study
conducted by Ferrucci and his colleagues. "Those who do this have a lower
incidence of diabetes, a known accelerator of aging," he says.
5. Get at
least six hours of shut-eye.
Instead of skimping on
sleep to add more hours to your day, get more to add years to your life. "Sleep
is one of the most important functions that our body uses to regulate and heal
cells," says Ferrucci. "We've calculated that the minimum amount of sleep that
older people need to get those healing REM phases is about six hours." Those who
reach the century mark make sleep a top priority.
6. Consume
whole foods, not supplements.
Strong evidence
suggests that people who have high blood levels of certain nutrients—selenium,
beta-carotene, vitamins C and E—age much better and have a slower rate of
cognitive decline. Unfortunately, there's no evidence that taking pills with
these nutrients provides those antiaging benefits. "There are more than 200
different carotenoids and 200 different flavonoids in a single tomato," points
out Ferrucci, "and these chemicals can all have complex interactions that foster
health beyond the single nutrients we know about like lycopene or vitamin C."
Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those
colorful fruits and vegetables and dark whole-grain breads and cereals with
their host of hidden nutrients.
7. Be less
neurotic.
It may work for Woody
Allen, who infuses his worries with a healthy dose of humor, but the rest of us
neurotics may want to find a new way to deal with stress. "We have a new study
coming out that shows that centenarians tend not to internalize things or dwell
on their troubles," says Perls. "They are great at rolling with the punches." If
this inborn trait is hard to overcome, find better ways to manage when you're
stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few
moments are all good. Ruminating, eating chips in front of the TV, binge
drinking? Bad, very bad.
8. Live like a
Seventh Day Adventist.
Americans who define
themselves as Seventh Day Adventists have an average life expectancy of 89,
about a decade longer than the average American. One of the basic tenets of the
religion is that it's important to cherish the body that's on loan from God,
which means no smoking, alcohol abuse, or overindulging in sweets. Followers
typically stick to a vegetarian diet based on fruits, vegetables, beans, and
nuts, and get plenty of exercise. They're also very focused on family and
community.
9. Be a
creature of habit.
Centenarians tend to
live by strict routines, says Olshansky, eating the same kind of diet and doing
the same kinds of activities their whole lives. Going to bed and waking up at
the same time each day is another good habit to keep your body in the steady
equilibrium that can be easily disrupted as you get on in years. "Your
physiology becomes frailer when you get older," explains Ferrucci, "and it's
harder for your body to bounce back if you, say, miss a few hours of sleep one
night or drink too much alcohol." This can weaken immune defenses, leaving you
more susceptible to circulating flu viruses or bacterial infections.
10. Stay
connected.
Having regular social contacts with friends and loved ones is key to
avoiding depression, which can lead to premature death, something that's
particularly prevalent in elderly widows and widowers. Some psychologists even
think that one of the biggest benefits elderly folks get from exercise the
strong social interactions that come from walking with a buddy or taking a group
exercise class. Having a daily connection with a close friend or family member
gives older folks the added benefit of having someone watch their back. "They'll
tell you if they think your memory is going or if you seem more withdrawn," says
Perls, "and they might push you to see a doctor before you recognize that you
need to see one yourself."
11. Be
conscientious.
The strongest
personality predictor of a long life is conscientiousness—that is, being
prudent, persistent, and well organized, according to The Longevity Project,
coauthored by Howard Friedman and Leslie Martin. The book describes a study that
followed 1,500 children for eight decades, collecting exhaustive details about
their personal histories, health, activities, beliefs, attitudes, and families.
The children who were prudent and dependable lived the longest, Friedman says,
likely because conscientious types are more inclined to follow doctors' orders,
take the right medicines at the right doses, and undergo routine checkups.
They're also likelier to report happier marriages and more satisfying work lives
than their less conscientious peers.
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