the seven keys to longevity
what is it about centenarians that allow them to live such long lives?
Centenarians, or people who live to be 100 years or older, have always fascinated both scientists and society. What is it about these individuals that allow them to live such long lives? Over the years, researchers have investigated various factors that may contribute to longevity, including genetics, lifestyle, and environment. Let’s explore some of the common traits and habits of centenarians that may help explain their longevity.
One factors that researchers have identified as contributing to centenarians' longevity is genetics. Studies have shown that genetics plays a strong role in determining how long a person will live. For example, individuals who have long-lived parents or siblings are more likely to live to be 100 years old themselves. Researchers have also found specific genes that appear to be associated with aging and longevity. One such gene is the FOXO3 gene, which has been linked to longevity in various populations around the world.
However, genetics alone cannot explain why some individuals live to be 100 years old while others do not. Lifestyle also plays a significant role in determining longevity. Centenarians tend to lead healthy lifestyles, which may help them live longer. For example, many centenarians do not smoke or drink alcohol, which are both known to be detrimental. They also tend to eat a healthy diet, which includes plenty of fruits, vegetables, and whole grains. Additionally, many centenarians engage in regular physical activity, which can help maintain physical and mental health as they age. For example, Emma Morano, who lived to be 117 years old, attributed her long life to eating three eggs a day, as well as her positive attitude, and active lifestyle.
Centenarians also share a strong sense of community and social support. Many centenarians have close relationships with family members and friends, which provides emotional support and a better sense of purpose in life. Research has shown that individuals who have strong social connections tend to live longer and have better health outcomes than those who do not. This is exemplified by Susannah Mushatt Jones who lived to be 116 years old, and famous for her love of family and community. She attributed her long life to her faith and her love of family.
Finally, centenarians tend to have a positive outlook on life, which may contribute to their longevity. Many centenarians report feeling happy and content with their lives, even in the face of adversity. They also tend to have a strong sense of adaptability that enables them to cope with challenges as they age. These resilient individuals find purpose in what they are doing and this helps them keep looking to the future.
In conclusion, there is no single factor that can explain why some people live to be 100 years old while others do not. However, genetics, lifestyle, social support, and a positive mindset are all common traits that centenarians share and may contribute to their longevity. By adopting healthy habits and building strong social connections, you may be able to increase your chances of living a long and healthy life too (check out the seven ways below)!
seven ways to support longevity
Longevity refers to the ability to live a longer and healthier life. While genetics play a role in determining lifespan, research shows that lifestyle factors such as diet, exercise, and social connections can significantly impact longevity. Here are seven ways in which you can support longevity:
Eat a Healthy Diet: A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer, which can shorten lifespan. Aim for a balanced diet that includes a variety of nutrient-dense foods. Centenarians also tend to avoid processed foods, sugary drinks, and excessive amounts of alcohol.
Stay Active: Regular physical activity can help maintain a healthy weight, reduce the risk of chronic diseases, and improve mental health. Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week. Centenarians often stay active throughout their lives. They may walk, swim, garden, or engage in other enjoyable physical activities.
Maintain Social Connections: Social isolation and loneliness have been linked to a shorter lifespan. Make an effort to maintain social connections with friends and family, join clubs or groups that align with your interests, and volunteer in your community. Centenarians often have close relationships with family and friends, and may participate in community activities or volunteer work.
Manage Stress: Chronic stress can have negative effects on both physical and mental health, which can impact longevity. Practice stress-reducing techniques such as meditation, deep breathing, nature walks, or yoga.
Get Enough Sleep: Getting enough high-quality sleep is essential for overall health and longevity. Aim for 7-9 hours of sleep per night, and establish a regular sleep schedule to help regulate your body's internal clock. Centenarians tend to prioritize sleep and may take naps during the day to ensure they get enough rest.
Stay Mentally Sharp: Keeping the mind active and engaged can help prevent cognitive decline. Centenarians may read, play games, solve puzzles, learn a new language, audit classes at their local college or engage in other mentally stimulating activities.
Positive Mindset: People with a sense of purpose and goals tend to be more resilient and handle challenges better. Centenarians report a positive outlook and the ability to adapt to changing circumstances.
By incorporating these lifestyle factors into your daily routine, you can support longevity and enjoy a longer, healthier life. It is time to build health, reduce disease, and live with more joy!
Putting It All Together
Supporting a long healthspan (years lived in good health) and lifespan depend on your daily activities. It is part of the complete Relief-5R plan: refuel (nutrition), revitalize (movement), recharge (restorative sleep), refresh (stress management and mindset), and relate (relationships and purpose). This is better living for busy people, and boosts your physical, mental, and emotional health.
We have the power to take back control of our health and thrive! For practical ways to support longevity for you and your loved ones, check out the award-winning guide: The Pain Solution: 5 Steps to Relieve and Prevent Back Pain, Muscle Pain, and Joint Pain without Medication.
Cheers to owning your health and living better!
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This piece is for education only and is not medical advice.
Any health changes must be discussed with your own physician.
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References
Harvard Health Publishing. (n.d.). 5 habits that could help you live longer. Retrieved from https://www.health.harvard.edu/staying-healthy/5-habits-that-could-help-you-live-longer
Mayo Clinic. (2020). Longevity diet: Okinawa diet staples for a longer life. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/longevity-diet/art-20454674
National Institute on Aging. (2017). Exercise and physical activity: Your everyday guide from the National Institute on Aging. Retrieved from https://www.nia.nih.gov/health/exercise-physical-activity-your-everyday-guide-national-institute-aging
National Institute on Aging. (2020). Social isolation, loneliness in older people pose health risks. Retrieved from https://www.nia.nih.gov/news/social-isolation-loneliness-older-people-pose-health-risks
National Sleep Foundation. (n.d.). How much sleep do we really need? Retrieved from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
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