The answer to the question "What is the secret of longevity?" searched by many scientists. It is known that people leading a he althy lifestyle celebrate their 85th birthday, but how to live to be 100 or more years old is still a mystery. However, there are some tips you can follow to help you live longer.
An important factor that affects the duration of human life and its quality is heredity, that is, the ability of an organism to preserve the properties and characteristics of its ancestors. So if you want to celebrate a centenary, you have a reason to study your family tree. Find out what ailments your relatives suffered from, whether there were centenarians in the family. You can make a family tree according to the diagram below.
Components of longevity
People-centenarians note several important factors affecting the quality and length of life. These include:
- regular physical activity;
- correct mental attitude;
- mental activity;
- proper nutrition.
Nutrition for centenarians
If you look at the statistics, you can find a surprising fact: most of the he althy people over 100 years old live in Japan, namely in Okinawa. The secret to their longevity may lie in their food. The locals eat a lot of fish, vegetables and grains. They avoid dairy products, meat and eggs. This food system is followed by long-lived Daisy McFadden from the United States of America. Her diet consists of fruit and cereal for breakfast, fish or chicken and salad for lunch, and lean meat and steamed vegetables for dinner. Her age has already passed the mark of 100 years.
Nutrition for Japanese centenarians
The number 5 plays a special role in Japanese cooking. This is the number of ingredients that should be included in the dish. 5 ways of processing products, 5 shades of food, 5 tastes must be combined in one dish. In addition, before the meal, the Japanese say 5 sacred phrases. While eating, people think that food heals a person and keeps him he althy. To the question "How to become a long-liver?" in advice from all over the world, you can find the following answer: you need to eat the right foods. Here's what Japanese centenarians eat:
- Vegetables. You can cook a huge number of dishes, which include fresh or processed vegetables. In addition, the Japanese diet includes algae rich in vitamin C and iodine.
- Soya. This product is also used in different variations. Sauces, soups and cheese are prepared from it.
- Fig. Cereals contain a large amount of carbohydrates, so nutritionists advise eating rice. If you eat rice boiled without s alt, then all toxins and toxins will come out of your body, and your cholesterol level will return to normal.
- Fish. This product is the basis of many dishes. Regular consumption of fish prevents many diseases and protects a person from developing cancer.
Everyone knows that it is good for he alth to drink several glasses of pure non-carbonated water a day. How to become a long-liver by drinking the right liquid? First, you need to listen to your body and not torture it: as soon as you feel that you have drunk enough water in a day, stop. Second, review your diet. Avoid all carbonated drinks, including diet drinks. They should be replaced with pure water, juices, milk or tea. It is this advice that the American Daisy McFadden, whom we have already mentioned, follows. You can afford a couple of cups of coffee or some alcohol a couple of times a week. It won't harm your he alth, according to Dr. David Prince.
Thinking about how to become a centenarian, many imagine a very strict diet that does not allow you to eat any goodies. However, doctors advise older people to indulge themselves by occasionally eating something delicious. Can you eat a littlechocolate chip cookies, a cake or a hamburger. This is exactly what Viola Crowson, who celebrated her 100th birthday, does. Although you should limit your intake of red meat and carbs, it's okay to occasionally indulge in smaller portions.
Don't be lazy
To improve your he alth and prolong your age, it is not necessary to make requests on the Internet, like "Secrets of longevity" or "How to become a long-liver?". It is enough to lead an active lifestyle and not let laziness take over. No matter how much you want to soak in bed or watch TV, force yourself to get up and do something useful. Cook your own food, clean your apartment, or just walk down the street. People over the age of 100 remain active after retirement. They join charity clubs and help raise donations for various foundations.
Don't forget sports. Exercise every day to keep yourself in good physical shape. Pay close attention to your legs, arms and back. On the Internet you can find special programs compiled by experienced trainers for the elderly. Remember: not only exercises, but also daily activities strengthen your muscles. Try to go for short walks, climb stairs, and carry groceries, trash bags, and linen to the laundry yourself. According to statistics, more than 40% of people who have lived to 100 years old regularly go for walks. Among them is Elmer Easton, who is 102 years old.
Walking in the freshair are useful not only because of physical activity. People who spend most of their time within four walls are deficient in vitamin D. This can lead to serious diseases, including heart disease, cancer, diabetes, and problems with the immune system. Claudia Fine, an aging specialist, claims that sunlight has a beneficial effect on a person's mood.
To keep mentally active and prevent dementia in old age, train your brain activity. Solve crossword puzzles and math problems regularly, take part in quizzes. If you can play any musical instrument, practice at least twice a week. All this will help you stay active.
In deciding how to become a long-liver, a person's environment plays a big role. Married people who keep in touch with relatives, according to statistics, live longer. One of the reasons is that the spouses support each other, taking care of the he alth of the second half. However, not only romantic relationships are important, but also friendships. According to a survey, more than 80% of centenarians communicate with relatives and friends daily.
To live a long and happy life, you need to find the meaning of your existence. 100-year-old people need constant communication with the younger generation. If they bring up grandchildren and great-grandchildren, betray their knowledge and experience to them, then they feel theirvalue, and this creates a positive attitude.
Again, according to statistics, 60% or more of centenarians meditate or pray every day. They go to church once a week and look for an opportunity to meditate in a quiet environment. Doctors agreed that spiritual activity prolongs life.
How to become a centenarian? You need to lead a he althy lifestyle, engage in physical activity and avoid negative emotions. Another important factor affecting life expectancy is personal hygiene. For example, you need to use dental floss. The mouth contains a huge number of bacteria that cause problems with the intestines. Some of them, if they enter the circulatory system, can cause not only heart failure, but also microstrokes that provoke the development of dementia.
Psychiatrist Gary Kennedy is convinced that optimistic people have better he alth. This is due to the fact that depression leads to various diseases and the gradual fading of personality. Indeed, 100-year-old people try to drive away bad thoughts from themselves. According to long-lived Daisy McFadden, she looks satisfied because she stays away from unpleasant places, people and things.
Academician A.A. Mikulin lived for more than 90 years, as he led an active lifestyle. He believed that the lack of physical activity leads to problems with blood vessels. Leonardo said the sameda Vinci, who claimed that old people die from a lack of oxygen supply to the brain as a result of vasoconstriction. Therefore, A.A. Mikulin compiled a system of active longevity, in which he shared several ways to quickly restore the functioning of blood vessels.
First, you should regularly walk or run. You need to walk briskly, with a straight back, confidently touching the ground with your entire foot. As a result, the muscles contract well. In addition, it helps to cleanse the body of toxins. Be sure to take a cool shower after your walk to help you feel refreshed.
Another useful exercise is vibro-gymnastics. It is performed as follows: a person stands on his toes, lifting his heel off the floor by only 1 cm, and then abruptly stands on the surface of the entire foot. As a result, the whole body is shaken, and the blood receives an impulse for a faster upward movement. Exercise is performed 30 times.
The phenomenon of the Hunza tribe
A tribe of centenarians lives between India and Pakistan. They live in isolation from the whole world, they do not have the Internet and houses with a heating system. However, the territory of their residence is called the Happy Valley. Why is this happening? The fact is that the Hunza are distinguished by good endurance and high working capacity. And most importantly, the average life expectancy of the Hunza is 110-120 years. Until the day they die, they farm and hike in the mountains.
They sleep on a hard stone surface, and thisbeneficial effect on the state of the musculoskeletal system. For 10 months they live in the open air. They wash in cold water, do not use soap, shampoos and powders and any other chemicals. They lead a he althy lifestyle - do not drink alcoholic beverages and do not smoke. In addition, they eat properly, eating only homemade food in small quantities. Perhaps this is the secret of their longevity.