“Unlock the Secrets to a Long Life: 4 Lifestyle Habits to Help You Reach 100 Years” – The Shillong Times

A 115-year-old woman from Surrey, Ethel Caterham, has recently been recognized as the oldest living person. Many readers may wonder about her secret to longevity. While it’s not always wise to take health advice solely from supercentenarians, researchers have studied ways to improve life expectancy based on the habits of long-lived individuals.

Stay Active

Physical activity plays a crucial role in health. Studies reveal that even a modest increase in activity, like brisk walking for 75 minutes a week, can add roughly two years to your life. The negative effects of a sedentary lifestyle are striking; inactivity is linked to a higher risk of early death.

You don’t need a strict workout routine to stay active. Simple changes, like standing every half hour or opting for a walk instead of an email, can make a big difference. Aim for about 30 minutes of moderate exercise most days to bolster your chances of a long, healthy life.

Eat Healthily

Eating vegetables is essential for longevity. A long-term study involving around 100,000 people found that those who reached age 70 without chronic diseases often consumed more fruits, vegetables, whole grains, and nuts. They also ate fewer unhealthy foods, such as trans fats and processed meats.

While it’s not necessary to eliminate red meat from your diet entirely, focusing on healthier options promotes better health as you age. Research also suggests that eating patterns, such as caloric restriction and intermittent fasting, may contribute to long life. Early results in humans show positive shifts in metabolism when following fasting diets, so exploring this may be worthwhile.

Prioritize Sleep

Good sleep is another pillar of health. A study of about 500,000 people showed that irregular sleep patterns increase the risk of early death by over 50%. Shift workers are particularly at risk for health issues, including strokes.

Most experts recommend that adults get between 7 and 9 hours of sleep, but your personal needs may vary, so listen to your body.

Manage Stress

Stress is often underestimated in its impact on health. Research indicates that early stressors, like childhood trauma, can lead to long-term health issues. On the flip side, those who develop psychological resilience against stress tend to live longer.

Regular activities, like yoga, can improve stress resilience within just a few weeks. Moreover, staying socially active can enhance longevity. People over 65 who maintain social connections tend to live longer due to reduced stress and increased support.

The Genetics Factor

Genetics also influence lifespan. Some studies suggest that up to 40% of your long life may stem from genetic factors. While Ethel Caterham defies the odds at 115, she lost two daughters at ages 71 and 83. This shows that while genetics play a role, lifestyle and habits are equally important.

By focusing on physical activity, healthy eating, sleep, stress management, and understanding genetics, we can enhance our chances of a long and fulfilling life.

For deeper insights into this topic, consider reading resources from trusted institutions like the National Institute of Health or research from reputable health journals.

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