Even though the long-sought-after fountain of youth remains elusive, getting old doesn’t have to be all doom and gloom.
A recent worldwide survey of individuals blessed with longevity yielded some important advice on how to add years to your life and make those years happy ones. Conducted by CNBC, the survey looked at 263 centenarians living in Japan, Italy, Costa Rica, Greece, and California.
The advice they gave covers various facets of the human experience. It also mirrors some recommendations given by researchers studying so-called SuperAgers, or individuals demonstrating cognitive abilities significantly younger than their age, as previously covered by The Dallas Express.
Tips range from keeping your physical health in check through regular exercise to maintaining your emotional well-being by forging strong social ties. While genetics play a significant role in how well health fares as people age, adopting some of these behaviors couldn’t hurt to make the most out of the golden years.
Maintain Healthy Weight With Calorie Restriction
In Okinawa, Japan, well-known for its residents who live exceptionally long, healthy lives, “hara hachi bu” is a popular cultural practice. This is a 2,500-year-old Confucian principle by which people strive to stop eating once their stomachs feel 80% full. Okinawans have been shown to eat around 1,900 calories a day, which is far less than the average American male’s average caloric intake of over 2,500.
Research into other forms of calorie restriction, such as intermittent fasting, has suggested that the benefits of such a practice extend beyond losing a few pounds, with improvement seen in both mood and energy levels. Overall, more mindful eating helps avoid obesity, which is a growing issue that causes more adverse health outcomes and even death, as reported by The Dallas Express.
Keep it Moving, But Don’t Overdo It
The centenarians surveyed by CNBC maintain active lifestyles but don’t go out of their way to get their steps in. Instead, they live in environments and pick up hobbies that naturally lead to movement, such as growing gardens, walking dogs, or using a push-mower instead of a sit-down one. Small tweaks to any routine can create a powerful boost in physical activity.
As previously reported by The Dallas Express, one study found that just 22 minutes of moderate activity a day can help stave off the risks associated with a sedentary way of life.
Know Why You Wake Up Every Morning
One study found that having a reason to wake up every morning might add up to seven years to your life by lowering the risk of mortality. Called “ikigai” by the Japanese and “plan de vida” by Nicoyans in Costa Rica, every person searches for a purpose at some point in life. Those who live well into their 100s tend to have found it, or at the very least, they continue to search for it.
Say “Yes” to Veggies and Wine
A diet heavy in legumes, such as fava, soy, and lentils, and light in meat, such as an occasional serving roughly the size of a deck of cards, is commonly found among communities known for longevity. For instance, Okinawans tend to eat tofu and miso soup, which is fermented and thus feeds the good bacteria in the gut.
Perhaps more surprising is the centenarians’ advice to drink wine regularly, albeit in moderation. This mirrors research suggesting the very same. Binge-drinking sugary cocktails on the weekends is a big no-no, but having a glass or two of wine daily with dinner or while out with friends is encouraged.
Some red wines even contain high levels of flavonoids, which have been shown to boost memory and mitigate age-related cognitive decline. They are also present in some superfoods, such as berries, cocoa, tea, and cereal grains.
Find Your Tribe
A Seventh-day Adventist community in Loma Linda, California, is known for living roughly 10 years longer than the average American. They have a strong culture of volunteering and partaking in collective activities, such as playing pickleball.
Participating roughly four times a month in faith-based activities has also been shown to increase life expectancy by up to 14 years. Forging strong social networks and having loved ones to reach out to can also do wonders to promote your well-being.
