live to be 100 years old; a utopia in 2014? During the past twentieth century, average life expectancy increased by 30 years, the largest gain in 5,000 years of human history. Between 1990 and 2000, the number of centenarians worldwide increased by 51%. Advances in healthcare, better education, disease prevention, and new scientific discoveries and treatments are largely the main reasons for this increase. But seemingly insignificant everyday habits, or the circumstances of the past, can also influence how long and how well one can enjoy life here.
A young mother
According to a recent study at the University of Chicago, people are twice as likely to live to be 100 years old if they are born as a newborn to a mother younger than 25 years old. Their suspicion is that the best eggs of a fertile woman are first prepared for fertilization and thus produce healthier offspring.
Drink tea
Both green and black tea contain a concentrated dose of catechins, a collective name for antioxidants in plants that help relax blood vessels and protect the heart. In a study of more than 40,000 Japanese men and women who drank 5 or more cups of green tea every day, they had the lowest risk of dying from heart disease and stroke. Other studies with black tea showed similar results.
Try to use the purest tea leaves possible for this beneficial effect, because the ready-made tea from the supermarket does not provide the same health benefits. Once water is added to tea leaves, the breakdown of catechins begins within a few days. Some studies also show that adding milk eliminates the protective effects of tea on the cardiovascular system. So it is better to choose lemon or honey to personalize the tea.
Move
Fit people are those who walk or run for about 30 minutes a day. According to a recent study of just under 3,000 people who followed this practice daily, these fit individuals live four times longer than those who exercise less, regardless of how much body fat they have. Overweight women can also strengthen their heart by exercising just 10 minutes extra per day. So take the stairs instead of the elevator, walk around while you wait for the end of ballet class, walk to the bakery, and so on.
Skip a Coke
Scientists in Boston found that regularly drinking cola (including the diet version) doubles the risk of metabolic syndrome, also called insulin resistance syndrome. It’s a range of conditions, such as high blood pressure, elevated insulin levels and excess fat around the waist, that can increase the risk of heart disease and diabetes.
A culprit for these symptoms may be the additive from which some soda drinks get their caramel color. Animal studies have already shown an increased risk of metabolic syndrome after administration of this additive. Scientists also believe that soft drink drinkers regularly expose their taste buds to natural or artificial sweeteners and are thus conditioned to crave sweeter food, which in turn can lead to weight gain.
Strong legs
A strong lower body translates into good balance, flexibility and endurance. As we age, these are the qualities that minimize the risk of falls and injuries, such as hip fractures. Up to 20% of patients with a hip fracture die within a year due to complications of the trauma. Having weak thigh muscles is the number one cause of frailty in old age.
Eat purple
Blue grapes, blueberries and red wine all get their deep, full colors from the polyphenols; a group of chemical compounds that reduce the risk of cardiovascular disease and, according to new research at the University of Cincinnati, also protect against Alzheimer’s. Polyphenols help keep blood vessels and arteries flexible and healthy.
Healthy weight during youth
A study by cardiologists followed 137 African Americans from birth to age 28. One of their findings was that being overweight at age 14 markedly increases the risk of developing type 2 diabetes in adulthood. Adults with diabetes are two to four times more likely to develop heart disease than people without the condition.
The latest results about meat
A few portions of beef, pork or lamb now and then do not pose any health risk. On the contrary, meat contains important building blocks for the body, but too much red meat can increase the risk of colon cancer. Scientists assume that half a kilogram per week should be the norm for red meat. However, if one were to consume 100 grams of processed meat, such as hot dogs and bacon, per day, the risk of colon cancer increases by 42%.
Experts aren’t sure why red and processed meats are so harmful, but one suspect is the carcinogens that can form when meat is grilled, smoked or salted. Adding preservatives, such as nitrates, could also be a factor. An occasional hot dog at the fair certainly doesn’t hurt, but you shouldn’t make it a habit.
Friendship without worries
Good interpersonal relationships act as a buffer against stress. People who support each other keep each other healthy, both mentally and physically. Chronic stress weakens the immune system and causes cells to age faster, which can ultimately shorten lifespan by 4 to 8 years. According to certain studies, not everyone can simply qualify for this. It is mainly the relationships where one can talk freely, without being judged or criticized, that make the difference.
New challenges
According to two separate studies, people who consider themselves disciplined and organized live longer and have an 89% lower risk of developing Alzheimer’s disease than less conscientious people. When one pays attention to the tasks at hand, one uses more brainpower than when one works on autopilot. It is also important to challenge the brain. Instead of reading fiction all the time, maybe it’s time to get to the bottom of a biography and spend the next week trying to remember as much as you can. Set achievable goals and try to complete them in a pre-agreed time frame.
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- Live healthier, live longer
- Long-term exercise and dieting
