Gaby
Recently, 115-year-old Ethel Caterham, a British resident, was officially declared the world’s oldest person. A Surrey native born in 1909, she has outlived her husband and two children. She has three granddaughters and five great-grandchildren. Many people would eagerly ask Ms. Caterham what her secret to longevity is.
Scientists generally advise against taking longevity tips from centenarians, since they are exceptions rather than the rule. Still, in recent years researchers have developed recommendations that may help extend life. Those insights were shared by Bradley Elliott, a professor of aging physiology at the University of Westminster in the UK.
Stay Physically Active
Research has repeatedly shown that physically active people live longer and feel healthier. A recent study indicated that moving from a sedentary lifestyle to brisk walking for just 75 minutes a week can increase life expectancy by about two years. Inactivity harms health and reduces the chances of becoming a centenarian. Studies show a sedentary lifestyle is linked to a higher risk of premature death from all causes.
Avoid prolonged sitting. Take breaks from computer work every 30 minutes and do some light exercises. Skip the elevator when stairs are an option. Walk to work, take strolls during lunch, and stand while using public transportation. Aim for at least 30 minutes of moderate physical activity each day.
Eat Your Vegetables
Make vegetables a key component of your diet if you want to live a long life. A new study of about 100,000 people followed for 30 years found that those who reached 70 free of chronic disease tended to eat more vegetables, along with fruits, whole grains, nuts, and legumes. Participants’ daily diets were low in trans fats, red meat, and processed foods.
Another study showed that a three-week low-calorie diet produced metabolic changes linked to better health.
Get Quality Sleep
Regular, high-quality sleep is crucial for health and longevity. A study of 500,000 Britons found irregular sleep patterns were associated with a 50 percent higher risk of premature death. Shift workers faced a higher risk of stroke, and nurses with irregular schedules were less healthy and had higher mortality.
Experts typically recommend that adults get 7 to 9 hours of sleep each night, according to ScienceAlert.
Avoid Stress
Stress undermines health from an early age. Researchers report that childhood stressors—like losing parents or experiencing abuse—can have lasting effects throughout life. Those effects, which scientists have identified at the molecular and cellular levels, raise inflammation in the body and increase the risk of premature death.
People who show high psychological resilience to stress tend to have a better chance of living longer. Some studies suggest regular yoga for at least eight weeks can boost psychological resilience in older adults.
Social connections also matter. Researchers found people over 65 who are socially active every day are three times as likely to live at least five more years than those who prefer solitude.
What about genetics? As Bradley Elliott noted, genetics is the one factor we can’t control when it comes to lifespan. Studies have shown that centenarians carry certain natural mutations in genes associated with longevity. Overall, genetics appears to account for about 20 to 40 percent of lifespan variation.
To maximize your chances of living longer and staying healthy, stay physically active, eat plenty of vegetables and other whole foods, get 7–9 hours of quality sleep, and manage stress.
