Doctors know how to live up to 85 years old - you need to lead a healthy lifestyle. However, how to live longer is still a medical mystery. Forbes magazine surveyed those who have lived more than 100 years to find out what is the secret of their longevity.
Eat grains, vegetables and fish
Most healthy people over 100 years old live in Japan, in Okinawa. Why exactly here? Perhaps the secret of their longevity is to be found in food. In Okinawa, people eat a lot of grains, vegetables, fish. Conversely, there are fewer eggs, meat and dairy products. Daisy McFadden of the United States, who turns 101 in November, is following suit. She regularly eats oatmeal and fruit for breakfast, chicken or fish salad for lunch, and steamed vegetables with lean meat for dinner.
Avoid carbonated drinks, even diet drinks
Doctors warn about the dangers of drinking carbonated drinks (even dietary ones) and advise drinking water or juice. American McFadden, who is 101 years old, also rarely drank soda throughout her life, and today she does not touch it at all. Instead, she drinks water, cranberry juice, milk, or iced tea. Coffee and alcoholic beverages are also healthy if you don't consume too much. Two or three alcoholic drinks a week will improve your health, says Dr. David Prince.
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Give yourself small indulgences
Doctors are not just condescending to the fact that their patients from time to time allow themselves something, but even encourage them to do this. McFadden, 101, eats chocolate chip cookies, loves red wine and a Bloody Mary cocktail. Viola Crowson, 101, occasionally bakes herself a chocolate brownie or buys a hamburger from the Hardys. Physicians give similar advice. So, Dr. Prince talks about the need to limit the consumption of sugar and red meat to one or two times a week, but on the other hand, believes that they can be consumed in small portions.
You have to get up every day and get down to business
If you love watching TV in your pajamas, then, according to centuries-old people, this habit can lead you to your grave early. Viola Crowson, 101, from the USA, wakes up every day and dresses carefully, 41 years after her retirement. Her day is still busy: she goes to church, does her hair and nails, prepares her own meals three times a day, and cleans the house and yard herself. In addition, she does exercises every day, which allows her to train her arms, legs and back.
Go for a walk
Exercise doesn't necessarily mean a tough daily workout or membership in an expensive fitness center, doctors say. You have to walk more, climb stairs and try to carry your own purchases, laundry to the laundry or a bag of garbage to the trash can - all this will strengthen you. Elmer Easton, who will be 102 in December, goes for a walk every day since retirement, weather permitting. 41% of centenarians interviewed in a study by healthcare provider Evercare said they continue to walk to maintain their vitality.
Solve crosswords
Dr. Eric Rakov says that not only physical training, but also mental training will help you live to be 100 years old. One way to train your brain is with crosswords. And if you start solving one a week when you are young, you will find yourself in a much better position in old age. Quizzes like "Your Own Game" or math games like Sudoku are also very good for strengthening the brain, experts say. In addition, various studies have shown that playing a musical instrument helps preserve brain activity.
Get out into the fresh air
After retirement, many older people spend most of their time at home. This means that they are not getting enough vitamin D. It is the lack of vitamin D that the researchers believe leads to serious diseases, including heart failure, various types of cancer, osteoporosis, diabetes, Alzheimer's and some autoimmune diseases. What's more, elderly care specialist Claudia Fine says that even a small amount of sunlight is very uplifting and improves your outlook on the world.
Maintain family and connections with others
Research shows married people live longer. Perhaps this is because the spouses support each other, make them go to the doctor. Close friendships are just as important as romantic relationships. According to a survey by Evercare, 82% of centenarians talk to friends and family every day, and 79% believe active communication is good for their health. Centenary Opal Praiter, who celebrated her 75th wedding anniversary last year, still enjoys life and loves to play with her friends on her video game console.
Maintain spirituality
Crowson, 101, has been attending church once a week for most of her life, Easton, 102, began fishing to "stand still and meditate," and Mary Malecha, 104, prayed in the morning for as long as she can remember. and in the evening. Evercare research shows that 62% of those over the age of 100 pray, meditate, or engage in some other spiritual activity every day. Doctors believe calming activities can help you live longer.
Love your job
Today, when we spend a third of our lives at work, it is especially important to love what you do. Gerontologist-psychiatrist Gary Kennedy claims that looking for new things to do and being busy in life will help you stay healthy for a long time. Easton, 102, taught at Harvard University and then became Dean of Engineering at Rutgers University in 1948. He says his work gave him "deep satisfaction."
Stay busy
102-year-old Easton is sure: the secret of his longevity is that he constantly does something. He was very active throughout his life - he was engaged in boxing, fishing, was a member of fellow countrymen and a radio amateur. Easton remains active after his retirement and retirement from academic life in 1974. He volunteers to help the Boy Scouts and raises money for the Road Together Foundation in Central Jersey.
Floss your teeth
Your mom was right: flossing your teeth is more important than you might imagine. Fine, a caregiver for the elderly, says: “The mouth is one of the dirtiest parts of the body. As a result of periodontal disease, bacteria from the mouth can enter the circulatory system and reach the heart, thus causing heart failure and even micro-strokes that can lead to dementia."
Avoid negative emotions
McFadden, 101, says: “I try to stay away from unpleasant people, places and things. I always look happy and grateful to the world for what I have. Psychiatrist Gary Kennedy agrees that optimists are generally healthier, and says that depression, negative feelings and withdrawal often lead to premature extinction.
Connect with youth
Psychiatrist Gary Kennedy argues that when old people hang out with young people or bring up the younger generation, it helps them feel valuable and adds meaning to life. McFadden, 101, says that she has friends several generations younger than her, which helps her feel young. Easton, 102, volunteers with the Boy Scouts to share with young people.