Living a long and healthy life is a topic that garners interest from both everyday people and researchers. The amount of information available on the subject can be overwhelming, but there are simple approaches and easy changes that can be made to increase the chances of living to 100. One of the most important factors for longevity is diet, with experts recommending a plant-based eating pattern similar to the Mediterranean diet. This includes foods such as legumes, nuts, whole grains, and vegetables, while limiting red meat consumption. Intermittent fasting is also recommended, with suggestions to eat within a 10-12 hour window daily.
In addition to a healthy diet, staying active is crucial for longevity. Daily exercise or movement through low-intensity physical activity is recommended by experts. Strength training twice a week and aerobic exercise three times a week have been shown to increase a person’s chances of living to 90. In blue zones where people live the longest, residents engage in daily low-intensity physical activities such as walking, building things by hand, and tending to gardens. These activities keep them moving and contribute to their overall well-being.
Belief in something greater than oneself has also been linked to longevity. Centenarians who are part of faith-based communities have been found to live longer than those who do not belong to such communities. Having a faith or spiritual practice can also lead to greater happiness and a deeper sense of meaning in life. Positive relationships are another key factor in living a longer, happier life. Strengthening connections with loved ones and investing in nurturing relationships has been shown to have a significant impact on overall well-being, according to the ongoing Harvard study on longevity.
Finding purpose and prioritizing lifelong learning are additional habits that can contribute to a longer and happier life. In Okinawa, Japan, where many centenarians reside, the concept of ikigai, or “the happiness of always being busy,” is highly valued. This involves finding and committing to a purpose daily. Researchers from the Harvard Study of Adult Development have identified seven practices that lead to happiness and well-being in older age, one of which is investing in lifelong learning and education. Having a growth mindset and continuing to learn throughout life can have a positive impact on overall health and happiness.
Overall, there are simple habits that can help increase longevity and lead to a healthier, happier life. By adopting a healthy diet, staying active, believing in something, maintaining positive relationships, and prioritizing purpose and lifelong learning, individuals can improve their chances of living a long and fulfilling life. These habits are based on research and observations from experts in the field of longevity, and can be implemented by anyone looking to improve their overall well-being.
