Want To Live To 100? Doctors Say These 3 Simple Habits Could Add Years To Your Life—You Can Start Today!
Many of us would agree that we’d like to live to be 100—and with an increasing global life expectancy, this certainly isn’t an unreachable goal. However, living as long as possible requires a number of healthy habits that can improve not only your physical health, but your mental health as well. Luckily, many of the things you can do on a daily basis to boost your overall health are extremely simple. You may even be doing a few of them already!
To discover a few of the best daily habits that can help you live a century, we checked in with health experts Katelin Maidment of Eternal Wellness LLC, dietitian; Alex Foxman, M.D.; and Sheri Berger, dietitian and nutritional consultant for Health Insiders. They told us that social connection, a plant-based diet, and regular exercise are among the superior habits to implement. Learn more about the benefits of each of these habits below.
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Connect with loved ones
Maidment notes that in the regions of the world in which people live the longest, known as the "Blue Zones," one of the most important pillars of longevity is social connection. In fact, she says, research suggests that it's the most important contributor, even before nutrition and exercise, according to a study conducted by the Harvard Study of Adult Development.
"This study started in 1938 and tracked the habits of the participants over an 85 year-period. The people who took care of their health, got regular exercise, and ate well lived an average of 10 years longer than those who didn’t," Maidment explains. "Most remarkable, the people who stayed healthy and lived the longest were those who had the 'warmest relationships' and connections with other people." As she notes, social connection can reduce stress by boosting oxytocin levels, which can slow the aging process and reduce the risk of disease.
"We evolved connecting with others in our 'tribes' and communities, and our brains are still wired this way and expect us to connect," Maidment explains. "Connection sends safety signals to our genes, keeping us healthy longer and contributing to longevity."
Failing to connect in this way can be detrimental to your health. "Research shows that people who are the most isolated and less connected stay in a constant state of chronic stress, marked by higher levels of stress hormones and inflammation, which breaks down the body systems slowly and gradually over time (taking years off our life span)," she warns.
For this reason, finding time to connect with loved ones every day won't only bring joy to your life; it can also add years to it.
2. Eat a mostly plant-based diet
Although social connection may be the biggest contributor for a longer life, maintaining a nutritious diet should certainly always be a priority, especially if your goal is to live to 100 years old. Berger tells us that following a mostly plant-based diet is a good idea for many people who want to live a long, healthy life.
"Choosing a mostly plant-based diet is one of the best things you can do for a longer life," she says. She makes note of the habits of people in Blue Zones, as well. "People who live in Blue Zones such as Okinawa, Japan, Ikara, Greece, and Loma Linda, California choose diets that mainly contain fruits, vegetables, whole grains, and legumes and very little meat, sugar, dairy, and processed foods," she says.
Of course, a balanced diet can take many different shapes, and it's important to take your particular health needs into consideration. However, a diet made mostly of plant-based foods is a great option for many people. Just make sure you're getting all of the essential nutrients your body needs to thrive—there are tons of great plant-based proteins out there to help with this.
3. Exercise regularly
We probably don't have to tell you that exercise is an important part of staying healthy. However, it's impossible to overstate how crucial regular exercise can be to every aspect of your wellbeing. In fact, Foxman says that taking time to move your body every day is one of the best things you can do if you want to live to be 100. "This habit can significantly contribute to a longer and healthier life," he says.
For starters, daily exercise can promote a healthier heart. "Regular exercise strengthens the heart and improves circulation, reducing the risk of heart disease, the leading cause of death worldwide," Foxman states. "Even small amounts of physical activity can have a significant impact on heart health." Weight management and obesity prevention is another major benefit, along with stronger bones and muscles.
The mental health benefits of exercise are also numerous. "Exercise is known to reduce symptoms of depression and anxiety. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed, improving overall mental health," Foxman goes on. It's great for your brain health, as well. As he notes, "Exercise can improve brain health and protect memory and thinking skills. Physical activity, especially in middle age, is associated with a lower risk of cognitive decline in later years." Amazing!
Physical activity can also improve your immune function and ultimately prevent chronic disease. "Exercise is effective in preventing and managing various chronic diseases like type 2 diabetes, cancer, and osteoporosis," he tells us. "Regular exercise as a key factor in chronic disease prevention."
Ultimately, Foxman says, "Numerous studies have linked regular physical activity with a longer lifespan. As little as 11 minutes a day of moderate-intensity physical activity could increase lifespan."
When combined with the other habits on this list, those 11 minutes of exercise can make add up to a major difference and add years to your life. Time to get moving!
