I'm back today with a topic that has been on my mind lately as I draw ever closer to 50...
I'm talking about the subject of longevity.
When we're in our 20's, we feel like we'll live forever - even though we know it's not true! In our 30's, we may start to pay more attention to our health, but our "golden years" still seem so far away.
Once we hit 40, we begin to realize that we're already halfway through our lives (at least for most of us), and by 50, the reality of old age becomes more apparent - and more present - in our lives.
Wounds and injuries take longer to heal, we don't see or hear as well as we used to, and when we look in the mirror, sometimes we are startled to see that we no longer look like that innocent 20-something anymore... (Or is that just me??)
While growing older is inevitable, there are plenty of things that we can do to prolong a youthful state of health - both mentally and physically. This week, I'm sharing 7 tips for staying younger for longer. These healthy habits can be observed in all cultures where longevity is more prevalent than it is in most of the Western world.
The highest percentages of centenarians are found in a few specific pockets throughout the world, and researchers have been studying these so-called "Blue Zones" for the past few decades to find out their "secrets" to a long life. As you will see below, it turns out, they aren't all that "secret" after all...
I'm talking about the subject of longevity.
When we're in our 20's, we feel like we'll live forever - even though we know it's not true! In our 30's, we may start to pay more attention to our health, but our "golden years" still seem so far away.
Once we hit 40, we begin to realize that we're already halfway through our lives (at least for most of us), and by 50, the reality of old age becomes more apparent - and more present - in our lives.
Wounds and injuries take longer to heal, we don't see or hear as well as we used to, and when we look in the mirror, sometimes we are startled to see that we no longer look like that innocent 20-something anymore... (Or is that just me??)
While growing older is inevitable, there are plenty of things that we can do to prolong a youthful state of health - both mentally and physically. This week, I'm sharing 7 tips for staying younger for longer. These healthy habits can be observed in all cultures where longevity is more prevalent than it is in most of the Western world.
The highest percentages of centenarians are found in a few specific pockets throughout the world, and researchers have been studying these so-called "Blue Zones" for the past few decades to find out their "secrets" to a long life. As you will see below, it turns out, they aren't all that "secret" after all...
While living to 100 might seem like a stroke of luck, it's more than just good fortune. Centenarians—those remarkable individuals who reach the century mark—share several simple habits that contribute significantly to their longevity.
1. Delaying Chronic Illness
While genetics do play a role in longevity, lifestyle choices significantly impact our health. Epigenetics, the study of how our behaviors and environment can cause changes that affect the way our genes work, highlights that lifestyle and environment are crucial. Research from Albert Einstein College of Medicine and Boston University reveals that centenarians often delay the onset of chronic diseases by 18 to 24 years.(1) Additionally, studies show that those who live past 100 often remain independent and active well into their advanced years.(2)
2. Staying Physically Active
Physical activity is a cornerstone of good health, particularly for those who live to 100. The Okinawa Centenarian Study, which examines one of the world's highest concentrations of centenarians, notes that lifelong physical activity is common among this group. These individuals don't necessarily engage in intense exercise routines; instead, they incorporate activity into their daily lives through gardening, walking, and other moderate physical activities.(3)
3. Practicing Mindful Eating
Centenarians tend to eat mindfully, avoiding overeating. In places like Okinawa, there's a cultural practice known as "hara hachi bu," which means eating until you are 80% full. This approach helps prevent the metabolic stress associated with overeating, reducing oxidative stress, inflammation, and other aging-related conditions.(4) Moreover, the quality of food matters; centenarians often consume diets rich in fresh, local, and unprocessed foods.
4. Valuing Social Connections
A strong sense of community is a common trait among centenarians. Whether through religious affiliations, community groups, or family ties, these connections are linked to better health outcomes. Social interaction helps reduce the risk of inflammation and hypertension, and studies have shown that a strong community connection aids in recovery from illness and disease.(5, 6)
5. Enjoying the Outdoors
Access to nature and time spent outdoors are vital for centenarians. Whether living in rural areas or urban settings like the Seventh-Day Adventist communities in Loma Linda, California (the only "Blue Zone" located in the United States), these individuals prioritize outdoor activities. Being outdoors often involves physical activity and social interaction, both of which are beneficial for mental and physical health.(7) Activities like gardening and walking are not only good exercises but also provide opportunities for relaxation and stress relief.
6. Maintaining a Positive Outlook
A positive mindset is a common characteristic of those who live to 100. Centenarians tend to be resilient, adaptable, and optimistic. This positive outlook is associated with better health and well-being. Optimism can lead to higher self-perceived health, which in turn supports healthier behaviors and reduces the risk of chronic diseases.(8)
7. Engaging in Gardening
That's right - gardening is one of the healthiest habits embraced by centenarians! It offers numerous benefits, including:
Yes, reaching 100 years old may include some elements of luck, but adopting these seven habits can significantly enhance your chances of a long, healthy, and fulfilling life. And remember, true health is not just about living longer but living better—happier, healthier, and more connected to the world around you!
To your health (and longevity),
Rose.
Sources:
1.) https://einsteinmed.edu/news/releases/1189/living-longer-associated-with-living-healthier-study-of-centenarians-finds/
2.) https://academic.oup.com/biomedgerontology/article/63/11/1201/759351
3.) https://orcls.org/
4.) https://www.bluezones.com/2017/12/hara-hachi-bu-enjoy-food-and-lose-weight-with-this-simple-phrase/
5.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125010/
6.) https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316
7.) https://adventisthealthstudy.org/studies/AHS-1/findings-longevity
8.) https://thereader.mitpress.mit.edu/the-new-science-of-optimism-and-longevity/
1. Delaying Chronic Illness
While genetics do play a role in longevity, lifestyle choices significantly impact our health. Epigenetics, the study of how our behaviors and environment can cause changes that affect the way our genes work, highlights that lifestyle and environment are crucial. Research from Albert Einstein College of Medicine and Boston University reveals that centenarians often delay the onset of chronic diseases by 18 to 24 years.(1) Additionally, studies show that those who live past 100 often remain independent and active well into their advanced years.(2)
2. Staying Physically Active
Physical activity is a cornerstone of good health, particularly for those who live to 100. The Okinawa Centenarian Study, which examines one of the world's highest concentrations of centenarians, notes that lifelong physical activity is common among this group. These individuals don't necessarily engage in intense exercise routines; instead, they incorporate activity into their daily lives through gardening, walking, and other moderate physical activities.(3)
3. Practicing Mindful Eating
Centenarians tend to eat mindfully, avoiding overeating. In places like Okinawa, there's a cultural practice known as "hara hachi bu," which means eating until you are 80% full. This approach helps prevent the metabolic stress associated with overeating, reducing oxidative stress, inflammation, and other aging-related conditions.(4) Moreover, the quality of food matters; centenarians often consume diets rich in fresh, local, and unprocessed foods.
4. Valuing Social Connections
A strong sense of community is a common trait among centenarians. Whether through religious affiliations, community groups, or family ties, these connections are linked to better health outcomes. Social interaction helps reduce the risk of inflammation and hypertension, and studies have shown that a strong community connection aids in recovery from illness and disease.(5, 6)
5. Enjoying the Outdoors
Access to nature and time spent outdoors are vital for centenarians. Whether living in rural areas or urban settings like the Seventh-Day Adventist communities in Loma Linda, California (the only "Blue Zone" located in the United States), these individuals prioritize outdoor activities. Being outdoors often involves physical activity and social interaction, both of which are beneficial for mental and physical health.(7) Activities like gardening and walking are not only good exercises but also provide opportunities for relaxation and stress relief.
6. Maintaining a Positive Outlook
A positive mindset is a common characteristic of those who live to 100. Centenarians tend to be resilient, adaptable, and optimistic. This positive outlook is associated with better health and well-being. Optimism can lead to higher self-perceived health, which in turn supports healthier behaviors and reduces the risk of chronic diseases.(8)
7. Engaging in Gardening
That's right - gardening is one of the healthiest habits embraced by centenarians! It offers numerous benefits, including:
- Physical Fitness: Gardening provides a good workout, helping to maintain strength and control weight.
- Mental Well-being: Interacting with nature nourishes the soul and reduces stress.
- Environmental Impact: Organic gardens create biodiverse ecosystems that benefit the environment.
- Immune System Boost: Working with soil and plants can enhance the immune system.
- Cognitive Function: Gardening improves hand-eye coordination and brain health.
- Hope for the Future: Planting a garden symbolizes hope and a positive outlook on life!
Yes, reaching 100 years old may include some elements of luck, but adopting these seven habits can significantly enhance your chances of a long, healthy, and fulfilling life. And remember, true health is not just about living longer but living better—happier, healthier, and more connected to the world around you!
To your health (and longevity),
Rose.
Sources:
1.) https://einsteinmed.edu/news/releases/1189/living-longer-associated-with-living-healthier-study-of-centenarians-finds/
2.) https://academic.oup.com/biomedgerontology/article/63/11/1201/759351
3.) https://orcls.org/
4.) https://www.bluezones.com/2017/12/hara-hachi-bu-enjoy-food-and-lose-weight-with-this-simple-phrase/
5.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125010/
6.) https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316
7.) https://adventisthealthstudy.org/studies/AHS-1/findings-longevity
8.) https://thereader.mitpress.mit.edu/the-new-science-of-optimism-and-longevity/
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