At the age of 100, commonly referred to as a "centenarian," one reaches an age of longevity and becomes the ultimate goal for many elderly people who aspire to live a long and healthy life. How can one live to be 100 and still be healthy and happy? The following are longevity tips summarized from the habits of several centenarians.
Exercise is the most effective
No healthy elderly person is lazy; they either love to work or love to exercise. This aligns with the English proverb: "There is not a long-lived man who is a lazy one."
Exercising daily not only protects the bones and heart, but also enhances balance, thereby reducing the risk of death from falls in the elderly. From known medical research, we can conclude that the ability to exercise is the simplest and most effective way to live longer.
The best exercise is walking. If one cannot walk a quarter mile within 5 minutes, the risk of death within 3 years will be 30% higher than that of someone who walks briskly. So, start exercising now. Take at least 3 walks per week, each lasting 30 minutes, until you break a sweat.
Maintain a good mood
The lifestyles and habits of healthy elderly people vary, but one thing is common: centenarians have open minds, easygoing personalities, and kind hearts. There is not a healthy elderly person who is narrow-minded, hot-tempered, or overly anxious.
Why is this so? Because narrow-mindedness and hot temper are particularly detrimental to health. People with such traits are either prone to cancer or cardiovascular diseases. Experimental results also confirm that a healthy person experiences a 20 mmHg decrease in blood pressure and a reduction of around 8 heartbeats per minute when in a happy mood. The motto of a 101-year-old person in Taiwan is, "Laughing once makes you younger for a day, while being angry once shortens your life by a year."
Minimize processed food consumption
When cooking, try to maintain the original appearance of the food - eat it as close to its natural state as possible. This helps to avoid the loss of natural plant substances and trace nutrients in the food, allowing the body to undergo natural metabolism. None of the centenarians regularly consume extravagant or excessively refined foods; they eat simple and balanced meals, including grains and miscellaneous cereals. They eat everything but in moderation, stopping when they are 70-80% full.
Get daily sunlight
In China, 60% of people over the age of 60 suffer from osteoporosis. In recent years, osteoporosis has been developing at an earlier age, and people over 40 are at risk. This is mainly due to individuals spending more time indoors and engaging in less outdoor activities, resulting in reduced exposure to sunlight. Spending 15 minutes in the sun each day or taking 1000 international units of vitamin D can help with calcium absorption, prevent constipation, and strengthen bones during exercise.
Get 7 hours of sleep
Adequate sleep increases the secretion of growth hormones in the body, helping to maintain vitality. Approximately half of American adults suffer from sleep disorders, which may result in a reduced lifespan. Simple methods can be employed to improve sleep quality, such as dimming the bedroom lights 15 minutes before sleep to promote sleep.
Live with purpose
Life should have a purpose, whether it is related to family, work, or social interactions. It allows one to experience the value of life and the joy of living, making one feel fulfilled. This may be the simplest reason why people seek longevity.
