We examined the health habits of centenarians. These 4 things can result in a protracted life.

The variety of centenarians worldwide has increased. 151,000 in 2000 to 573,000 in 2021. People live longer, and we will expect more people to achieve 100 in the approaching years.

Centennial Give an example of successful aging.often experienced. Less chronic diseases and maintaining independence in day by day life well into their 90s. While Genetics contribute For longevity, modifiable aspects are over 60% Successful aging.

But what kinds of things specifically contribute to living to 100? To discover, we checked out the approach to life and health habits of centenarians and near-centenarians (ages 95-99) all over the world.

Our A recent review Included were 34 observational studies published since 2000. Here are 4 key aspects which have helped us live longer.

1. A varied food plan with controlled salt intake

Centenarians and near-centenarians generally had a balanced and varied food plan. We found, on average, they get between 57% and 65% of their energy from carbohydrates, 12% to 32% from protein, and 27% to 31% from fat. Their food plan consisted of staple foods (akin to rice and wheat), fruits, vegetables, and protein-rich foods akin to poultry, fish, and beans, with moderate consumption of beef.

This dietary pattern, like Mediterranean dietis related to lower risks of Impairment of physical function And death.

Most centenarians also preferred a low-salt food plan. While just one study in our review measured average day by day sodium intake, which found 1.6 grams, it was inside this range. of the World Health Organization Recommended intake of lower than 2 grams of sodium per day (comparable to about 5 grams of salt). gave Traditional Okinawan foodJapanese centenarians on the island of Okinawa are known for his or her consumption, containing an estimated 1.1 grams of sodium.

We found that top salt intake (those that preferred salty foods or added extra salt to food) had a 3.6-fold increased risk of physical dysfunction in comparison with those that didn't prefer salt.

Practically speaking, these findings suggest that we must always include loads of whole grains, root vegetables, beans, legumes, vegetables and fruit in our food plan, minimize consumption of beef and eat lean poultry, fish and plants. Protein-based selections needs to be made, and the salt in your food plan needs to be monitored. .

2. Less use of medicines

Centenarians will not be resistant to chronic conditions but typically develop them much later than the common adult. More than half of the people in our review experienced common problems akin to hypertension (hypertension), dementia, or cognitive impairment.

We present in our review that individuals took a mean of 4.6 medications. The mostly used medications included blood pressure medications and heart disease medications. It's like the outcomes A large study based on a health register in Spain, which found that centenarians took a mean of 4.9 medications. Non-centenarians within the study took a mean of 6.7 medications.

The incontrovertible fact that centenarians take fewer medications may indicate higher health with fewer medical conditions. However, data on medication use are sometimes self-reported and due to this fact might not be completely accurate, particularly amongst individuals with cognitive impairment.

Polypharmacy Often defined as taking five or more medications directly, and is common in older adults. Associated with inappropriate polypharmacy. Growing risks Adverse events akin to falls, cognitive impairment, and hospitalization as a consequence of harmful drug interactions.

Although the kind or number of medicines prescribed might not be under the patient's control, it will be significant for doctors to Prescribe medications Only when mandatory, fully inform patients of advantages and risks, and often review treatment plans.

3. Get an excellent night's sleep

Quality and quantity of sleep Affected immune system, stress hormones, and cardiometabolic functions akin to obesity, hypertension, and diabetes. good to sleep Good health is related to longer years and lower risks of chronic diseases.

In our survey, 68 percent of centenarians were satisfied with their sleep quality. In the 2020 Sleep Satisfaction Survey of Adults in 13 Countries, the range of sleep satisfaction 29% to 67%.

gave Optimal sleep duration Between seven and eight hours per night. Suggestions for Getting better sleep These include maintaining sleep routines, creating a calming environment, exercising often, and managing stress.

4. Living environment

More than 75% of centenarians and near-centenarians in our review lived in rural areas. This is a pattern that reflects “Blue Zones”, areas known for top concentrations of centenarians, akin to Okinawa in Japan, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, and Ikaria in Greece.

This could also be partly related to the connection between nature and health and well-being. For example, Green space exposure It has been linked to lower stress, depression, blood pressure, type 2 diabetes and heart disease, possibly increasing it Life expectancy.

Other necessary aspects

We didn't have a look at all lifestyle aspects related to longevity in our review. Research also shows that. No smoking, Avoid alcohol Or drink carefully, stay Physically active and retention Social connections are necessary to extend an individual's possibilities of survival by 100.

Of course, adopting the approach to life changes discussed in this text won't guarantee that you'll live to be 100 years old.

But many older adults try to adapt. Healthy lifestyle to stop and manage chronic conditions, while healthcare professionals are recognizing similar value. Lifestyle medicine.

The sooner you'll be able to adopt positive lifestyle changes and healthy habits, the higher off you'll be for a protracted and healthy life. Becoming a centenarian is a lifelong endeavor.