100 evidence based tips on almost every *AGEING | LONGEVITY* topic! (Search box allows multiple terms)
|Bananas||Although they're best known for containing potassium, bananas are also a great source of resistant starch, a type of starch that's important for weight loss.|
Your body digests resistant starch slowly—helping you feel full for longer—while simultaneously encouraging your liver to switch to fat-burning mode.
And no need to wait for them to become completely ripe; bananas actually contain more of this calorie-torching ingredient when they're still a little green.....
|Stretch your telomeres||*proven* telomeres are the protective caps on the ends of our chromosomes that dictate how long cells live.|
Short telomeres are linked to a host of age-related diseases and conditions, but a small study shows that positive changes in four key areas—your diet, exercise, stress management, and social support—may lengthen telomeres.
“our genes—and our telomeres—are not necessarily our fate,” says lead author dean ornish, md, a uc san francisco clinical professor of medicine, and founder and president of the preventive medicine research institute in a news release.
“so often people think, ‘oh, i have bad genes, there’s nothing i can do about it.
’ but research indicates that telomeres may lengthen to the degree that people change how they live.
” learn more anti-aging secrets that could add years to your life..
|Do as they do||Don’t smoke, avoid red meat, and follow these eight other secrets of “super agers” to live a longer, healthier life.|
We can all pick up a healthy habit or two from people who are aging so well that they have cognitive abilities on par with people decades younger than them......
|Give intermittent fasting a try||*proven* intermittent fasting is all the rage, and it may have substantial benefits on longevity.|
The idea is that you eat during a set window of time—usually eight hours, so between, say, 10am and 6pm.
—and you stay out of the kitchen the rest of the day and night.
The latest study on this emerging trend showed that increasing the time off from eating improved the health of male mice and lengthened their lives, compared to mice that ate more frequently.
What’s more, the health benefits occurred regardless of what the mice ate or how many calories they consumed
|Say yes to sex||*proven* having sex at least once a week may help you live longer, a new study suggests.|
Researchers at the university of california in san francisco tracked the sex lives of 129 mothers in relationships for one week.
The participants provided a daily report of their overall relationship satisfaction including intimacy with their partners.
When researchers compared the women’s reports to their blood samples, they found that moms who had sex at least once during that week had significantly longer telomeres than those who did not.
Telomeres are the protective cap on dna strands.
Telomere length is known to shorten with advancing age, but lifestyle changes such as having sex regularly may stabilize or increase telomere length and help prevent aging.
That makes sense, given the incredible health benefits you get from sex.
|But wait a few years to get started||While it might be harder for them to get pregnant, women who have children in their 40s seem to be more likely to live to 100 than women who have children earlier in life, according to a 1997 study.|
It won't be physically possible for all women -- and that's the point.
If a woman has not yet entered menopause in her 40s, she likely has the anti-aging genes required to make it to that 100th birthday, the independent reported.....
|Don’t dread getting older||*proven* turns out, your outlook on aging might play a role in the number of birthdays you celebrate.|
According to a study published in the journal of personality and social psychology in august, adults who developed positive attitudes about getting older lived more than seven years longer than those who had negative attitudes.
Think of each candle as an accomplishment!.....
|Be deliberate and permanent||Weight loss is not the same as bringing your car to the mechanic.|
Choosing to live a healthier life is a decision to leave old habits behind for good and build new ones.
Make the conscious decision that these changes are permanent lifestyle choices – othe.....
|Tips for people over 30||If you’re over 30 years old, it would be wise to get a complete blood chemistry makeup each year.|
One that includes, lipids, glucose, sex hormones, liver function, thyroid, inflammatory markers and standard blood chemistry......
|think big picture||So you’ve “banned” chocolate cake, but decide to have a small taste.|
Instead, you polished off two slices.
It’s easy to go overboard on an old habit.
Instead of beating yourself up if you fell short, think of the big picture.
Focus on the change rather than what’s being eliminated (think: it’s not about the chocolate cake, it’s about not overdoing unhealthy sweets).
Live in the moment to successfully make new healthy habits..
|Swap Refined Oil For Vegetable Oil/Peanut Oil Or Olive Oil||Refined hydrogenated oils are the worst base you can choose for your food preparation.|
Not only loaded with calories, they are not very good for your cholesterol levels too.
Choose vegetable oil, peanut oil for your cooking instead.
If you are having raw or semi cooked food, cold-pressed olive oil is one healthy addition you can think of....
|Add Algae to Your Diet||Spirulina is a high-protein seaweed supplement that's typically dried and sold in powdered form.|
The dried stuff is about 60 percent protein, and, like quinoa, it's a complete protein—deeming it a great weight loss tool.
A tablespoon of the blue-green algae delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day's allotment of vitamin b12, which can encourage weight loss by giving you more energy and boosting your metabolism.
Try tossing some spirulina into a smoothie and watch the pounds melt off....
|Find a life purpose||In the centenarian hotspot of nicoya, costa rica, residents cultivate a plan de vida, which means “reason to live,” according to the website blue zones.|
“this sense of purpose often centers around spending time with and providing for their family,” the site says.
“this often results in centenarians retaining an active lifestyle, reaping the benefits of physical activity and exposure to the sun.
” according to blue zones, a 60-year-old costa-rican man has roughly twice the chance of living to 90 as a man living in the united states....
|Try a little retail therapy||*proven* who doesn't love an excuse to go shopping?! a 2011 study found that frequent shoppers live longer.|
The study examined taiwanese men and women over 65 and found that daily shopping lowered risk of death by 28 percent for men and 23 percent of women, aarp reported.
And if you're worried about the state of your wallet, you're in luck: the benefits hold up even if you don't buy anything, webmd reported.....
|But maybe not overly optimistic||*proven* elderly people may not want to view everything through rose-colored glasses: a new study shows that older people who overestimate their future happiness have a higher risk of death and disability, compared with people who underestimate or accurately predict future life satisfaction.|
Pessimism about the future may encourage people to live more carefully, taking health and safety precautions, study researcher frieder lang, a professor at the university of erlangen-nuremberg in germany, said in a statement......
|Hope for a daughter||*proven* (if you’re a dad!) daddy's girl? you're doing dear old dad a favor.|
According to a 2006 study of a rural polish population, having daughters may increase the lifespan of fathers.
In fact, for every daughter born, the dads studied lived about 74 weeks longer.....
|Go for the gold||*proven* olympic medalas if they needed it, here's another reason for elite athletes to go for the gold (or bronze, or silver): olympic medalists live longer.|
Although researchers aren’t exactly sure why they tend to fare better than country- and age-matched civilians, they speculate that those lucrative endorsement deals and access to top doctors might have something to do with it.
But not all olympians are created equal: those who competed in endurance events like long-distance running or games that involved technique (think: cricket, golf) were longer-lived than power-based athletes such as wrestlers and weightlifters, and contact athletes, like rugby players and.....
|Go to church||*proven* cycladesattending weekly religious services can tack on an extra 1.|
8 to 3.
1 years on to your life expectancy, according to a review of research published in 2006 in the journal of the american board of family medicine.
This longevity benefit could lie in church's stress-relieving benefits, though it's also possible that "being in a religious community helps you make meaning out of your life," the researcher of that study, university of pittsburgh medical center's daniel hall, told livescience....
|Drink alcohol||*proven* (but only in moderation!) drinking just one or two glasses of alcohol a day could help middle-aged and older adults live longer, according to a 2010 study in the journal alcoholism: clinical and experimental research.|
However, it's all about the moderation -- the study also showed that heavy drinkers had a 42 percent increased mortality risk.
"older persons drinking alcohol should remember that consuming more than two drinks a day exceeds recommended alcohol consumption guidelines in the united states and is associated with increased falls, a higher risk of alcohol use problems and potential adverse interactions with medications," study researcher charles h.....
|Be a woman||*proven* women live an average of five to 10 years longer than men in industrialized countries.|
And 85 percent of centenarians are female, longevity researcher tom perls told time in 2008.
There's little conclusive evidence as to why, however.
A recent study suggested it may be because women have more robust immune systems.
Other theories have ranged from men experiencing more work stress to women choosing healthier nutrition habits...
|Pick up the pace||*proven* have a friend or family member you just can’t keep up with? natural speed walkers have an edge, and not just for calling shotgun.|
The fastest walkers seem to live the longest, according to a study of over 34,000 older adults from 2011.
Unfortunately, powering up your next walk around the block won't exactly add candles to your birthday cake.
It appears to be your natural walking speed that predicts lifespan and not something you have much control over, researcher stephanie studenski told discovery news....
|Move to the aloha state||Hawaii sunrisein addition to being the happiest and least-stressed state in the country, hawaii also boasts greater longevity than any other US state|
A 65-year-old in hawaii will go on to live another 16.
2 years on average, as compared to another 10.
6 years in mississippi, the state with the lowest longevity rankings, according to recent centers for disease control and prevention data..
|Or choose the Dakotas||While hawaii might have the greatest life expectancy among the 65-and-older set, north dakota has the highest rate of centenarians per capita, followed closely by (you guessed it) south dakota.|
The effect of your locale on your longevity is likely due to a confluence of socioeconomic factors, reports USNews and world report, although no one is certain why the dakotas have such a long-lived population....
|Take a mid-day snooze||Nappingregular siestas -- combined with genetics and consuming a healthy produce- and fish-heavy diet -- could be the key to living longer, if the long-lived residents of ikaria island are any indication.|
Agence france-presse reported 10 times as many residents on ikaria are older than 90, compared with the rest of europe......
|Be a knockout||*proven* research from the university of waterloo showed an association between attractiveness and longevity.|
Researchers had student study participants look at 50 photos of 17-year-olds from the 1920s, and rate them on their perceived attractiveness and healthiness.
Researchers found that the ones who scored higher in attractiveness lived longer -- to 76, on average -- than their less-attractive counterparts (who lived on average to 69), the houston chronicle reported.....
|Manage your temperature||Heat waves and cold snaps can be life-threatening, especially as you age.|
If you live in a community that is prone to either extreme (or both—this is canada, after all), heed weather warnings and stay indoors if you need to......
|Have a family||It’s a good idea to grow old around younger people.|
Adults with at least one child tend to have more social interactions and lower mortality rates.
On a somewhat less wholesome note, men who end up with younger partners also live longer, too.
Younger spouses are a positive psychological influence, and more capable caretakers in the twilight years....
|And go a little faster||*proven* the benefits of a brisk walk are real: a university of pittsburgh study of adults 65 and older found that those whose usual walking pace exceeded one meter per second lived longer.|
While researchers say they can’t recommend brisk walking as a panacea for living longer, they did see increased survival in those who picked up the pace over the course of a year......
|Myth: If you’re not cycling at your max heart rate, you need to push yourself harder||*proven* *myth* believe it or not, moving between different heart-rate zones is better for your heart and your workout session.|
According to bicycling , this increases your base fitness level, your endurance, and your lactate threshold.
Plus, if your intensity is always at the outer edge of your body’s capabilities, you’re raising your risk for injury, fatigue, and other overtraining symptoms—including insomnia, a compromised immune system, and an elevated heart rate.
These 15 easy habits will help you live longer , according to science....
|Myth: Fat can turn into muscle and muscle can turn into fat||*proven* *myth* fact: you can burn fat and build muscle (sometimes even with the same routine!), just like you can gain fat and lose muscle.|
But make no mistake, fat and muscle are two different types of tissue, and you can't turn one into the other.
"the best analogy i can use is, you cannot turn an orange into an apple," brad schoenfeld, an assistant professor of exercise science at the city university of new york's lehman college, told livescience.....
|Make time for friends||*proven* as you get older, it can be harder and harder to make time for friends.|
Between work, the kids, and keeping your in-laws happy, even a relaxing dinner with your girls is nearly impossible.
But making that time is important: a 2015 study published in pnas found having strong friendships can serious impact your health for the better, not only helping you live longer but also feel more youthful.....
|Expand your social circle||*proven* having a lot of friends might just be the key to being a healthier person—and what better time to than now to reconnect with old friends and keep in touch with newer ones over a video chat or phone call.|
One recent study published in the journal of epidemiology and community health found that among 1,477 older individuals, subjects with the most friends lived an average of 22 percent longer than those with the fewest friends......
|Move to Hawaii||A 65-year-old hawaiian can expect to live another 16.|
2 years in good health.
That's compared to the 10.
6 years of good health that a 65 year old in mississippi can expect, according to 2013 data from the centers for disease control and prevention (cdc)....
|Embrace the aging process.longevity how to live to 10||*proven* turns out, embracing your age could help you live longer.|
One 2002 study published in the journal of personality and social psychology found that adults who developed positive attitudes about getting older lived more than seven years longer than those who had negative feelings about it......
|Look good.longevity how to live to 10||*proven* one 2003 study published in the journal evolution and human behavior found an association between attractiveness and longevity.|
Researchers asked people to rate the attractiveness of 17-year-olds from pictures taken of them in the 1920s.
Those who scored higher in attractiveness lived longer—to 76, on average—than their less-attractive counterparts, who lived to an average age of 69.....
|Get your omega-3s.longevity how to live to 10||*proven* a 2013 study published in the journal annals of internal medicine showed that older people with the highest levels of omega-3s in their blood lived 2.|
2 years longer (on average) than those with low omega-3 blood levels.
You can find plentiful omega-3 fatty acids in fish, as well as some vegetables and seeds.....
|Drink Greek coffee.longevity how to live to 10||*proven* residents of the greek island of ikaria tend to live to age 90 or older.|
A 2013 study on 71 men and 71 women who lived on ikaria published in vascular medicine found that those who drank boiled greek coffee on a daily basis had better endothelial functioning than those who drank other kinds of coffee......
|Eat yogurt.longevity how to live to 10||The health benefits of this 2,000-year-old food are not disputed: fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body.|
That helps boost your immune system and provides protection against cancer, according to harvard's school of public health.
Not all yogurts are probiotic, though, so make sure the label says "live and active cultures.
" aim for one cup daily....
|Choose Small Plates||Eating on larger plates and bowls can inadvertently lead you to eat more calories than if you used smaller dishware.|
Instead, eat using smaller plates and bowls.
This visual cue makes your plate look fuller and more substantial.
Also, this practice is utilized in the blue zones, meaning it could lead to longevity.
|Enjoy high-calorie treats as the accent, not the centerpiece||Eating dessert every day can be good for you, as long as you don’t overdo it.|
Make a spoonful of ice cream the jewel and a bowl of fruit the crown.
Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests jeff novick, director of nutrition at the pritikin longevity center & spa in florida.
Balance a little cheese with a lot of fruit or salad....
|Eat more nuts||*proven* eating nuts every day can lower your risk of dying from cancer, heart disease, and respiratory disease, according to a study in the new england journal of medicine.|
Nut eaters were 20 percent less likely to die during the course of the 30-year study than those who avoided nuts.
What’s more, the study showed that nuts do not lead to weight gain as many have feared.
Exactly how they can increase longevity is not 100 percent clear, but nut consumption has been linked to reductions in cholesterol levels and inflammation.
These are the healthiest nuts that you can eat...
|Be pro probiotics||*proven* the bacteria living in our gut may influence how well we age.|
When scientists fed fruit flies a combination of probiotics and an herbal supplement called triphala in a study, they prolonged the flies’ longevity by 60 percent and protected them against chronic diseases.
“the effects in humans would likely not be as dramatic, but our results definitely suggest that a diet specifically incorporating triphala along with these probiotics will promote a long and healthy life,” says study author satya prakash, professor of biomedical engineering at mcgill university in montreal, quebec.....
|Tennis, anyone?||*proven* playing tennis, doubles tennis, or another team sport may add years to your life, according to a new study of danish men and women.|
Adults who reported frequently playing tennis lived 9.
7 years longer than people who were sedentary, and they even lived longer than their jogging, swimming and cycling counterparts.
“the leisure-time sports that inherently involve more social interaction were associated with the best longevity,” the study authors conclude....
|Eat an apple a day||*proven* we’re not kidding.|
Eating an apple a day doesn’t just keep the doctor away, it may also help extend your life, finds a study in the american chemical society’s journal of agricultural and food chemistry.
The polyphenols in apples increase the lifespans of fruit flies by 10 percent.
(fruit flies are common stand-ins for humans in longevity trials.
|Slash calories||*proven* eating fewer calories has been shown to increase longevity in multiple studies.|
The calerie (comprehensive assessment of long-term effects of reducing intake of energy) study is the first human trial looking at this approach.
The results, which were published in a special issue of the journals of gerontology, series a: biological sciences and medical sciences, show that eating fewer calories (without becoming malnourished, of course) is tolerable and has positive effects on many markers of disease risk.
In fact, the authors identified a slower pace of aging among the individuals in the caloric restriction group.
Study participants were tasked with reducing their daily calorie intake by 25 percent compared to what they usually eat.
“caloric restriction has been shown to be effective in delaying aging in multiple species and the results in humans look equally promising,” says biological sciences co-editor-in-chief rozalyn m.
Anderson, phd, fgsa, who leads the metabolism of aging research program at the university of wisconsin-madison, in a news release.
“indeed for many studies, caloric restriction is used as the gold-standard for enhanced longevity against which new drugs and anti-aging strategies are measured
|Be conscientious||*proven* in the book the longevity project, authors howard s.|
Friedman and leslie r.
Martin shared that in their research, being conscientious was one of the best predictors of longevity.
That's because people who are conscientious may be more likely to abide by healthful behaviors, may be less prone to disease and may find more success in relationships and in the workplace....
|Walk a lot||Walkthe 123-year-old carmelo flores laura, potentially the oldest living person documented, says he owes his longevity to regular exercise.|
"i walk a lot, that's all.
I go out with the animals," flores told the associated press.....
|Be optimistic||*proven* the same 2012 aging study that pointed to enjoying laughter as a possible factor in longevity also found that optimism was a personality trait linked to longer lifespans.|
“when i started working with centenarians, i thought we'd find that they survived so long in part because they were mean and ornery," study author nir barzilai, MD
, of the albert einstein college of medicine, said in a statement when the findings were released.
"but when we assessed the personalities of these 243 centenarians, we found qualities that clearly reflect a positive attitude towards life.
Most were outgoing, optimistic and easygoing.
|But get divorced if it isn’t working||*proven* while a happy marriage is a good indicator of future health and longevity, all is not lost for the happily divorced -- at least among women.|
“women who got divorced, often leaving a bad marriage, tended to thrive, as did single women! in fact, even widowed women often did unexpectedly well,” friedman of the longevity project told time while reviewing his research findings.
“why? women were able to rely on other friends, whereas many men depended on their wives for their social networks and so were devastated when they lost these ties.
|Get fishy||*proven* consuming lots of omega-3 fatty acids -- which are found in fish, as well as some vegetables and seeds -- could boost your longevity.|
A harvard school of public health study showed that older people with the highest levels of omega-3s in their blood had longer lifespans by 2.
2 years (on average) than those with low omega-3 blood levels.....
|Run -- but not too much||*proven* turns out there really can be too much of a good thing.|
A moderate jogging habit can add between five and six years to your life, according to 2012 analysis of data from the copenhagen city heart study.
But according to research from the university of south carolina, people who run more than 20 miles a week, faster than 7 miles an hour, or more than five times a week seem to lose the longevity boost.....
|Keep busy||While many look forward to retiring, the best way to enjoy one’s golden years may be to keep working.|
Among the men who were subjects of harvard’s famed longevity project, those who made it into old, old age had successful, satisfying careers and continued to work -- at least on a part time basis -- into their 70s, slate reported......
|Take it easy on processed meats||*proven* it’s obvious that nutrition plays a big role in longevity, but it isn’t just what you eat -- it’s also what you don’t eat.|
While you're busy adding omega 3s and antioxidant-rich produce, you might want to consider cutting back in one area: processed meats.
A 2013 study linked a diet heavy in processed meats -- like sausage and bacon -- to a higher risk of dying from cancer and heart disease.....
|Get a Nobel Prize||*proven* much like olympians and oscar winners, the learned men and women who win the nobel prize have a leg up, longevity-wise, on the rest of us, according to research from cornell university.|
They even have a leg-up on nobel finalists who do not win the actual prize, living one or two years longer, on average, than the runners-up.
One theory may be that nobel laureates have a perceived higher social standing than those who do not win.
The higher one’s social standing, the lower his or her stress, suggests this theory.
And that has a real advantage when it comes to longevity...
|Win the genetic lottery||*proven* you can do everything right when it comes to your future health and long life, but about one-third of the factors that relate to longevity are in your genes, the new york times reports.|
Mothers, in particular, play an important role in determining lifespan by passing on genetic mutations that relate to the aging process.
According to a study conducted by the karolinska institute.....
|Cut the sugar||*proven* got a sweet tooth? it’ll cost you.|
Researcher cynthia kenyon, a geneticist at the university of california, san francisco, decided to give up sweets after she discovered that a sugary diet cut the lifespan of roundworms by 20 percent.
Sure, it isn’t quite as definitive as a study in humans, but when a longevity researcher makes a dramatic change to improve her health, we listen up!.....
|Eat less||*proven* women from okinawa, japan enjoy the longest disability-free life of any population on earth -- and the rest of the world has been looking to the population for its longevity secrets.|
One is the okinawan habit of beginning meals with the phrase, “hara hachi bu,” which means, “eat until you are 80 percent full,” dan buettner, author of the blue zones, a book on the science of longevity, told new america media.
Restricting calories and never overeating is one reason that the okinawan population has such a large concentration of centenarians, buettner explains.....
|Get up when you fall||*proven* resilientpsychological resilience -- that is, the ability to effectively cope with life’s challenges rather than being beaten down by them -- has been linked with increased well-being and longevity.|
“research into the psychology of aging shows that psychologically resilient adults cope well with an aging body,” says al siebert, phd, author of the resiliency advantage.
“when they lose friends or loved ones they express their feelings in an open, healthy way.
|Take the plunge dive in||*proven* swimming may be the sport to beat when it comes to longevity.|
A study in the international journal of aquatic education and research showed that compared with running, walking or being sedentary, swimming cut death risk for men by 50 percent......
|Eat a wide variety of vegetables||So you’ll eat carrots, beets and cucumbers and that’s it.|
But if you want to unlock your true longevity potential — and lower your risk of everything from cardiovascular disease to macular degeneration — you need to regularly cycle through the whole menu: cruciferous veggies, dark leafy greens, edible plant stems, roots and marrows.....
|Eat dark chocolate||Most people have heard this one.|
Dark chocolate is no elixir on its own, but cacao tree seeds are part of a family of environmentally stressed plants that “activate longevity pathways in other organisms when consumed.
” replace your cookies and cupcakes with a little square from time to time to reap the rewards of flavanols and resveratrol.....
|Eat more beans||The backbone of the centenarian diet.|
Beans are high in fiber, protein, iron, magnesium, potassium and b-vitamins, and low in fat and calories.
They fill you up as well as meat and cook easy (serve them on their own with olive oil and a bit of sea salt, or put them in a burrito or salad).
David buettner calls beans “the world’s greatest longevity food.
|Cook with olive oil instead of butter||*proven* olive oil giveth, butter taketh away.|
While butter increases “bad” cholesterol levels in the blood (low-density lipoproteins), olive oil is a longevity rockstar — in one study, people in the highest quintile for ingesting olive oil’s polyphenols lived an average of 9.
5 years longer after the age of 65.
Just make sure you’re buying extra virgin olive oil....
|Eat slowly||For one, choking to death would really hamper your longevity goal (about one in 2,500 people die each year from choking).|
But slowing down while eating is also a great way to avoid overeating.
Remember — it takes up to 20 minutes for the stomach to process what you’ve eaten.
Take deliberate bites.
Honor the meal and the effort it took to make it...
|Drink red wine at 5:00 p.m||Like dark chocolate, red wine comes from a plant source that is rich in cholesterol-lowering flavanols.|
Some are wary of linking longevity to alcohol, but learning to moderately drink red wine can also recalibrate your relationship to the drug.
Having a glass (keep it under three) at the end of the day, preferably with friends, is a stress-relieving behavior.....
|Try the Mediterranean Diet||If you pick up some of the dietary habits above — eat locally, sub fish, use olive oil — you’re already well on your way.|
Nutritionists are rightfully skeptical on today’s litany of fad diets, but the mediterranean diet remains well-respected for its capability to alter microbiomes, improve cognitive function, limit risk of heart disease and promote longevity......
|Stop drinking cow’s milk||Why can’t 68% of the global population digest cow’s milk? we’re not supposed to drink it.|
Milk — and dairy, at large — is too high in fat and sugar to justify its long-time anointment as the best place to turn for protein and calcium.
At the very least, cow’s milk has no impact on longevity, so feel free to sub it for a more environmentally friendly alternative.....
|Sleep more than seven hours a night||Quality sleep is non-negotiable if you want to live a long, healthy life.|
Entertain a pattern of undersleeping, and exhaustion will seep into everything you do: exercise, diet, interpersonal relationships.
Sleeping five hours a night doubles your risk of death.
Try to log seven, and keep it right there.
Too much sleep isn’t great for longevity, either...
|Optimize your workplace||A dose of reality on all the longevity chat: most of us aren’t herding goats on a bluff over the aegean.|
We spend most of the day answering emails.
Within that less-than-ideal situation, make sure your screen is raised to eye level, your back is set against an ergonomic chair and your feet are planted against the floor.
Spinal health is critical as you age....
|Don’t eat more protein than you need||*proven* the scientific research on this is pretty clear, as much as it may shock the biggest guy at your gym.|
A reduced protein intake “plays a critical role in longevity and metabolic health.
” most american men currently average twice the amount of protein they actually need in a day.
That comes with too much igf-1, a growth factor that accelerates aging....
|Don’t blame your genes||When less than 25% of your genetics are accountable for your personal longevity, it doesn’t make much sense to deterministically pin your fate (or blame your behaviors) on what happened to your parents or grandparents.|
Learn your familial risks, yes, but approach your daily actions and decisions with confidence and hope......
|Join a team||*proven* team sports are a longevity motherlode.|
They combine consistent social interaction, vigorous exercise and play, all of which convey dynamite benefits for your physical and mental health.
One study even discovered that making an adult soccer league your primary mode of exercise (over solo activities like jogging) could add five years to your life.....
|Find your spiritual side||You may want nothing to do with religion.|
But the findings are indisputable.
People of faith people live longer, and in some cases, by up to four years.
Congregations show up at the same time each week, they tell stories, they volunteer in their communities.
From a longevity perspective, these rituals are extremely potent.
It’s worth finding your equivalent..
|Get (or stay) hitched||*proven* marriage truly is good for your health — and your longevity.|
The prestigious framingham offspring study found that married men had a 46 percent lower risk of death than never-married men, in part due to marriage’s well-known impact on heart health.
Indeed, a 2014 study by new york university’s langone medical center found that married men and women had a 5 percent lower risk of cardiovascular disease.....
|Consider extra vitamin D||*proven* vitamin d, a bright byproduct of sunlight, has many health benefits, including a link to longevity.|
But too much vitamin d increases your risk of dying as much as too little, according to a 2015 danish study.
So you want to get the right amount.
Don’t just rely on outdoor time to get extra vitamin d; the rate of skin cancer rises as we age, so it’s important to limit exposure.
The smart plan: ask your doctor if you would benefit from extra d in pill form.
University of copenhagen researchers found that the ideal vitamin d level is more than 50 nanomoles per liter of blood, but less than 100 nmol/l..
|Go green||*proven* if coffee’s not your thing, green tea also has proven longevity cred, likely because it contains powerful antioxidants known as catechins that may help combat diabetes and heart disease.|
In a large study of more than 40,000 japanese men and women, drinking five or more cups of green tea a day was associated with a 12 percent decrease in mortality among men and a 23 percent decrease among women......
|Eat like the Greeks||*proven* the mediterranean diet, with its reliance on fruits, vegetables, olive oil, fish and nuts, is one of the healthiest diets for both overall health and longevity.|
Harvard researchers, reporting in the bmj in 2014, found that those who followed the diet most closely had longer telomeres, which cap the end of each strand of dna and protect chromosomes from damage.
Even those who only sporadically followed the diet reaped longevity benefits, researchers found.....
|Eat less||*proven* if you want to reach 100, put down the fork, says dan buettner, who studies longevity hot spots around the world, such as okinawa, japan.|
Buettner found that the oldest okinawans stop eating when they feel 80 percent full.
A national institutes of health-funded study similarly found that cutting back calories reduced blood pressure, cholesterol and insulin resistance.....
|Or move to one of these states||If you’re not wealthy, consider moving to california, new york or vermont, where studies show that low-income people tend to live the longest.|
Loma linda, calif.
, has the highest longevity thanks to vegetarian seventh-day adventists, who live eight to 10 years longer than the rest of us.
Nevada, indiana and oklahoma have the lowest life expectancy (less than 78 years)....
|Read more||*proven* sounds like we made it up, but scientific research supports the longevity benefits of reading — newspapers and magazines will do, but books are the best.|
“as little as a half-hour a day of book reading had a significant survival advantage over those who did not read,” said the study’s senior author, becca r.
Levy, a professor of epidemiology at yale.....
|Make peace with family||*proven* while we often stress about small stuff — the guests are here, and we’re not ready! — it’s the nagging, long-running forms of stress, such as a family dispute, that put your longevity at risk.|
Chronic stress hastens the cellular deterioration that leads to premature aging and a vast array of serious diseases, according to long-running research from the university of california, san francisco.
This sort of cell death “turns out to be one of the strongest predictors of early diseases of aging and in many studies of early mortality,” says lead researcher elissa epel.
The remedy: come to peace with the people in your life.
Forgive your family, forgive yourself, put the past behind you — so you can have more life in front of you...
|Be more conscientious||In their book, the longevity project, authors howard s.|
Friedman and leslie r.
Martin write that being conscientious is one of the best predictors of a long life.
They posit that people who are diligent and responsible may be more likely to adopt healthy behaviors, may be less prone to disease, and may find more success in personal relationships and in the workplace than those who are more careless....
|Stay on top of the news—maybe just not on TV||*proven* while sitting on the couch all day probably won't help you make it to 100, tuning into the news just might.|
One 2011 study published in the international journal of public health found that subjects who had the most exposure to mass media—including television news, online news, newspapers, and magazines—were more likely to follow a healthy mediterranean diet, which, according to webmd, has been linked to increased heart health and longevity.
So it might be high time you start picking up a newspaper on your morning commute.....
|Be conscientious||In their book the longevity project, authors howard s.|
Friedman and leslie r.
Martin wrote that being conscientious was one of the best predictors of a long life.
They posited that people who are diligent and responsible may be more likely to adopt healthy behaviors, may be less prone to disease, and may find more success in relationships and in the workplace than those who are more careless....
|Try an intermittent fast.longevity how to live to 10||*proven* according to a 2015 study published in the journal rejuvenation research, people who practiced intermittent fasting—eating for six days and fasting for one—showed an increase in a longevity-boosting gene called sirt 3 after 10 weeks.|
And before you ask: the participants didn't follow a particularly healthy diet.
"feast" diets included things like oreos, cake, and bagels with cream cheese.....
|Marry someone younger.longevity how to live to 10||You're only as old as you feel.|
It's supposed to be a joke, but there may just be some truth to it—especially if you listen to 100-year-old daisy dunnett, who says she owes her longevity to having a younger husband.
"i really think i would be dead if it was not for him," she told swns.Com.
"if you're elderly and on your own, it's easy to give up and not feed yourself properly.
|And if you get divorced, stay social.longevity how to live to 10||*proven* the authors of the longevity project found that compared to men, divorced women tend to thrive, as do single and widowed women.|
Why? "women were able to rely on other friends, whereas many men depended on their wives for their social networks and so were devastated when they lost these ties," one of the researchers said......
|Live in a city.longevity how to live to 10||29cope with any childhood trauma.|
Longevity how to live to 100......
|Run—in moderation.longevity how to live to 10||*proven* but before you lace up for ultramarathon training, consider 2015 research published in the journal mayo clinic proceedings.|
It found that people who run more than 20 miles a week, faster than seven miles an hour or more than five times a week, seem to lose that longevity boost......
|Have a couple of kids.longevity how to live to 10||*proven* according to a 2016 study published in the journal of epidemiology & community health, becoming a parent can increase longevity by decreasing your risk of conditions such as cancer and heart disease.|
But, according to the study, this health benefit didn't increase beyond two children......
|Don't retire||The longevity project found that most men who made it to extreme old age had successful, satisfying careers and continued to work—at least on a part-time basis—into their 70s.......|
|Work hard||*proven* a hardworking personality trait extends life by an average of two to three years, according to research cited in the longevity project.......|
|Be realistic||While optimism is a quality that'll vastly improve your quality of life, being pragmatic can also lengthen your life.|
According to leslie r.
Martin, one of the authors of the longevity project, blind optimism can make you less able to deal with life's setbacks and overcome them.....
|Know that it's never too late.longevity how to live to 10||The authors of the longevity project emphasize that you can make positive changes, even small ones, and see a measurable effect.|
Just don't be intimidated and get down on it.
"thinking of making changes as taking 'steps' is a great strategy," the authors advise.
"you can't change major things about yourself overnight.
But making small changes, and repeating those steps, can eventually create that path to a longer life.
|Speed up your soundtrack||Upbeat songs can make pressing through a tough workout easier.|
What’s more, upbeat music can help you walk faster, which is better for burning more calories and boosting longevity......
|Advantages of high protein diets||Higher-protein diets support better weight management.|
They’ve also been shown to be beneficial for older individuals......
|Eat Meat and Grow||*proven* eat meat—4 to 8 ounces every day—to grow more muscle.|
A study reported in the american journal of clinical nutritioncompared two groups of older male weight lifters: one group ate meat, the other didn't.
Both groups grew stronger, but only the carnivores gained significant muscle.
Chicken, turkey, and fish count, too....
|Build Real Strength||*proven* don't use machine weights exclusively.|
A study at georgia state university found that older adults using exercise machines improved their strength on the machines an average of 34 percent in 2 years.
But their strength measures for everyday activities actually declined 3.
|Break Your Record||If you still lack the motivation to do exercise after few days, then you need to do record breaking exercise.|
Maintain a record of you daily exercise.
So whenever you feel bored, you just need to focus on breaking your older records.
Simply by focusing your goal to break the record, you will do a better workout compared to last best workout day....
|Break up with sugar||*proven* your sweet tooth may be taking years off of your life, says plastic surgeon, anthony youn, md, author of the age fix: a leading plastic surgeon reveals how to really look 10 years younger.|
“one study attributed 184,000 deaths each year to sugary drinks like soda pop and punch,” he says.
“not only do they increase your risk of diabetes and being overweight, but the sugar in the drinks also can make you look older.
” you will be amazed at these 10 things that happen when you break up with sugar....
|Don’t head for a fall||*proven* elderly women who fall and break a hip are five times more likely to die within a year than women of the same age who don’t break a hip, according to a study from the kaiser permanente center for health research.|
The key is preventing falls from happening, and new research shows that tai chi, (tai ji quan) balance training classes are more effective at reducing falls in seniors than stretching exercises or a training program that combines aerobic, strength, balance, and flexibility exercises.
Tai chi is a balance-training regimen specifically designed for older adults at risk of falling and people with balance disorders.
Learn more about tai chi’s balance benefits....
|Jump for joy||*proven* “forty jumps a day on a hard surface will strengthen your bones and spinal discs and decrease your risk of breaking a bone,” dr.|
Older people who break a bone are at an increased risk of dying for up to ten years, and this holds for most fracture sites including the upper arm, spine, rib, pelvis, and hip, according to a new study in the journal of clinical endocrinology & metabolism.
Here are other ways to slash your risk of developing the brittle bone disease osteoporosis as you age....
|Be happy||*proven* a 2011 study published in the journal proceedings of the national academy of sciences found that among older people, the group that scored as “happiest” (having the highest “positive affect”) had a death rate of 3.|
6 percent -- less than half the death rate of the unhappiest group, which was 7.
|Lay off the vitamins||*proven* while many health professionals advocate taking vitamins to help prevent deficiencies in vital nutrients, a copenhagen university review of 815 clinical trials found that taking supplements had a detrimental effect on lifespan.|
The studies investigated the health benefit of common supplements, reported bbc, and found a relationship between taking some of these supplements and risk of all-cause mortality.
As bbc reported, those who took beta-carotene had a 7 percent increased risk and vitamins a and e incurred a 16 percent and a 4 percent increased risk, respectively.
What’s more, a separate study found that older women increased their risk of cardiovascular....
|Get a mammogram. Women face a higher risk of death when cancer isn’t detected early: A Washington University study found that women diagnosed with breast cancer in their 40s who died from the disease were more likely to have never had a mammogram than older women||*proven* women face a higher risk of death when cancer isn’t detected early: a washington university study found that women diagnosed with breast cancer in their 40s who died from the disease were more likely to have never had a mammogram than older women.......|
|Embrace housework (you’ll thank yourself!)||*proven* even light-intensity physical activity, like sweeping the floor or washing dishes, appears to lengthen your life—with every minute you do, your chances of dying go down, according to a 2019 report in the bmj.|
“this suggests that older people and those who are not able to be physically active at higher intensities will still benefit from just moving around,” wrote one of the report’s authors, who was from the norwegian school of sport sciences......
|Take piano lessons or join a choir||*proven* “as you get older, it becomes more difficult to socially interact in noisy environments,” says memorial university’s zendel.|
Research in his lab and elsewhere is showing that musical training can improve your ability to decipher speech in loud restaurants and bars......
|Toss that rug||*proven* one of the top risks for falls at home is throw rugs.|
Those slip-slidey accoutrements send 38,000 older adults to the emergency room each year, according to a 2013 study by the cdc.
Banish these rugs from your home, and make sure bath mats have a nonslip bottom.....
|And drive less||In 2014, more than 5,700 older adults were killed and more than 236,000 were injured in motor vehicle crashes.|
Per mile traveled, fatal crashes increase noticeably starting at age 70 and are highest among drivers age 85 and older, a highway safety organization says.
If you’re feeling unsafe behind the wheel, it might be time to look for alternative transportation.....
|Just not in the street||Nearly 5,000 pedestrians are killed annually in the US|
, according to the latest federal figures, and nearly 20 percent of those deaths were among adults age 65 and older.
If you walk for your health — and we hope you do — stay safe and consider doing so at the mall, a community health center or a park....
|Myth: Exercising counteracts the effects of sitting at a desk all day||*proven* *myth* believe it or not, if you’re 45 or older, you’re probably sitting for around 12.|
3 hours of a 16-hour waking day.
And that’s a problem, according to a study in the annals of internal medicine , because the more you sit, the higher the likelihood that you’ll die sooner.
Researchers found that being sedentary for more than 13 hours increased a person’s risk of death by 200 percent compared to those who sat for less than 11 hours a day.
But a simple tweak could make a big difference: get up and move around every 30 minutes, and you could lower your chance of death by more than half.
You’ll n ever skip the gym again thanks to these motivation tips..
|Myth: If you’re over 50, you should stick to low-impact cardio||*proven* *myth* cardio is obviously good for your heart health, which is a particular concern if you’re older, but if your exercise focus is too narrow, you’re doing yourself a huge disservice.|
After 50, bone density and muscle mass decline , and resistance training can help with both of those things, decreasing your risk of falling and breaking a bone.
It can also increase your mental fitness: research indicates that lifting weights can improve your memory, and just 20 minutes can do the trick.
Decade by decade, we’ve uncovered the best workout for your age....
|Myth: Mental fitness has nothing to do with physical fitness||*proven* *myth* your body affects your brain more than you may realize, especially as you get older.|
Researchers at boston university school of medicine found that older adults who did well on cardiorespiratory fitness tests also experienced more brain activity while learning and did better on memory tasks than their less-fit peers.
And the more fit participants were, the more brain activity they exhibited.
While researchers caution that exercise won’t prevent alzheimer’s or dementia, it could be a promising way to keep some forms of age-related mental decline at bay for longer.
So stay active—or get active—to keep your brain at peak performance.
Thinking about hiring a personal trainer? ask these five questions before you sign on the dotted line..
|Step out without the ouch||Can’t wait to take your shoes off at the end of the day? our feet change shape as we get older, especially if we have arthritis, so get measured regularly and try on shoes in the afternoon when your feet have had time to swell, remembering that shops and styles vary greatly.|
Try m&s, clarks, next, simply be, and hotter for wide fitting styles......
|Only shower a few times a week||Though it seems counterintuitive, if you want to be healthier, then you need to start showering less.|
According to medical news today, less active older adults should only aim to shower once or twice a week; shower more than that, and you risk ridding your skin of helpful bacteria and making it more prone to infections......
|Take up dancing||*proven* research published in 2013 in the journal anthropology & aging found that people can dance their way toward improved health and happiness, especially older adults.|
This is all thanks to the activity's social, mental, and physical benefits......
|Grow a garden||*proven* if you want to avoid developing alzheimer's disease, then researchers suggest trying your hand at gardening.|
One 2006 study published in the medical journal of australia found that older people who gardened had a 36 percent reduced risk of dementia......
|Lift weights||*proven* in a 2013 study of healthy older adults published in archives of gerontology and geriatrics, researchers found that 32 weeks of exercise training that focused on balance and lower-extremity muscle strength (read: weight training) helped improve participants' bone density.|
According to the researchers, this reinforces the idea that weight training can have positive effects on the aging process......
|Eat blueberries.longevity how to live to 10||*proven* more than five million americans are estimated to have alzheimer's disease—a number that's expected to nearly triple by 2050 if there are no significant medical breakthroughs, according to the alzheimer's association.|
But here's the thing: a 2010 study published in the journal of agricultural and food chemistry found that older adults who indulged in antioxidant-rich blueberry juice for just 12 weeks scored higher on memory tests than those receiving a placebo......
|Dance||*proven* research published in 2013 in the journal anthropology & aging found that people (in particular, older people) can dance their way toward improved health and happiness because of the activity's social, mental, and physical benefits.......|
|Add some events to your social calendar||Frequent social engagements may add as much to your lifespan as cutting cholesterol or lowering blood pressure.|
That's the finding of thomas glass, associate professor at the johns hopkins bloomberg school of public health, who tracked the activities of nearly 3,000 people aged 65 and older over 13 years......
|Be adaptable||*proven* researchers at the 2010 georgia centenarian study interviewed 244 people age 100 or older over an eight-year period.|
Their results, published in the journal current gerontology and geriatrics research, found that adapting to and coping with stressful situations was crucial for successful aging.
Those who meditated on stressful situations were healthier than those who made quick emotional reactions.....
|Myth: Not everyone should lift weights because it will make them bulky.||*proven* *myth* false.|
One of the myths about exercise is that strength training, such as lifting weights, shouldn’t be done because it can create a bulky, muscle-enhanced appearance.
Weightlifting in men is a common way of exercising to build muscle mass.
Women don’t build muscle in the same way as men do, though.
Men have a higher level of testosterone in their bodies, which fuels the muscle-building process.
While women can gain more strength and muscle tone from weightlifting, they are not going to naturally get the same results without actively working toward that goal.
There are vital benefits to women who use strength training in their workouts.
A study published by the journal of extension points this out
|Myth: You shouldn’t engage in sexual activity before workouts.||*proven* *myth* false.|
There is a myth that indicates a person should never engage in sexual activity before starting a workout.
This belief translates into sports, too.
Engaging in any type of athletic performance after sexual intercourse may lead to poor performance, according to the myth.
In older times, many professionals would abstain from any kind of sex to ensure their success on the field.
Research indicates there is no real link between the interactions during sexual intercourse and an athlete’s actions on the field or in the gym.
In a study published by the sports medicine center, school of sports medicine from the university of florence, this topic was observed.
The school utilized the belief that has been in both greek and roman cultures since the beginning of sports performance, that any type of sexual interaction would reduce performance