Do you want to improve your chances of living longer? Have you ever thought there might be ways to live up to 100 years? What is the secret behind the long lives of centenarians? Is it possible to avoid aging-related diseases and live a healthier, longer life?
In this article, you will learn about habits that prolong your life and help you overcome aging. You should follow them if you want to live to be 100 years old!
Habits That Prolong Your Life
There are habits that prolong your life and help you avoid aging, and they should be followed. For example, replace red meat with more fruits and vegetables, healthy fats, legumes, and whole grains.
1. Replace Red Meat
Research has shown that replacing your portion of red meat with high-quality plant-based protein (like soy or legumes) reduces cholesterol levels.
Other studies have found that this substitution can significantly reduce the risk of premature death—especially from heart disease.
2. Eat More Fruits and Vegetables
You already know that you need to eat fruits and vegetables, but did you know that not eating enough of them can lead to early death?
A 2017 study found that an astonishing 5.6 to 7.8 million premature deaths worldwide stem from people eating less than 500 grams of fruit (about two servings) and 800 grams of vegetables (about 3.5 servings) per day.
So consider adding these antioxidant-rich fruits and vegetables to your diet.
3. Lifestyle and Having Purpose in Life
There is great value in continuing to do something you love in your life. Having a purpose in life slows down the aging process.
Researchers have been able to link a sense of purpose in life with an 83% reduction in death from all causes.
There is also a reduced risk of cardiovascular diseases such as stroke or heart attack, according to a 2016 review of ten studies.
4. Eat Healthy Fats
Reducing the amount of unhealthy trans and saturated fats in your diet will go a long way toward helping you live to 100.
A recent study found that for every 2% increase in trans fats in your diet, the risk of premature death increases by 16%.
Also, increasing saturated fats by 5% raises the risk of early death by 8%.
On the other hand, replace those artery-clogging fats with healthy fats and monounsaturated fats, and you’re more likely to live longer.
5. Habits That Prolong Your Life: Eat Legumes and Whole Grains
Such as beans, peas, chickpeas, and lentils.
Studies have shown that people who live in the Blue Zones—regions known for their high number of centenarians—eat one cup of legumes daily.
The reason these plant-based foods help extend life is that legumes are high in fiber.
They are also low in calories and often replace unhealthy sources of protein such as red meat.
Research indicates that eating one serving daily can reduce levels of bad cholesterol.
6. Eat Nuts (Walnuts, Hazelnuts, Almonds, and Cashews)
Eating a handful of nuts every day is a delicious way to help you live to 100.
In a study conducted on nearly 120,000 adults, those who ate nuts daily were 20 percent less likely to die during the 30-year follow-up than those who didn’t eat nuts.
Yes, nuts are high in fat, but it’s mostly the healthy unsaturated kind. They're also rich in protein and fiber and have been shown to improve cholesterol levels and blood pressure.
7. Manage Stress and Tension
You probably know that excessive stress can increase the risk of diseases that may shorten your life.
Meditation is a very effective way to reduce the negative health effects of stress, but even simple breathing exercises can help you.
Once a day, sit quietly for a few minutes and focus on breathing slowly—count to four or more with each inhale and exhale.
8. Don’t Neglect Your Annual Health Checkups
To live longer, you need to do everything you can to prevent illness—or at the very least, catch diseases early.
That’s why it’s essential to follow up with your doctor and stick to the schedule they set for you.
Also, make sure to undergo screening tests such as mammograms, colonoscopies, and prostate exams.
9. Inactivity and Excessive Sitting
Recent research shows that spending too much time sitting without physical activity can be as deadly as nicotine.
So, if you want to live to 100, don’t smoke—and don’t fall victim to the “sitting disease.”
One study found that sitting during leisure time (like watching TV or browsing the web) has a significant impact on increasing the risk of premature death.
Those who spent more than six hours of leisure time a day had a 19 percent higher mortality rate than those who spent less than three hours of their free time on the couch.
10. Maintain Close Friendships
Yes, family relationships are important, but as you age, having good friends might become even more essential.
Close friendships are often just as significant as the bonds you share with parents, siblings, and children.
Maintaining strong friendships as you get older is linked to better health and greater happiness.
Both are key components to living to 100 years old.
11. Daily Physical Activity
You should engage in at least 30 minutes of moderate physical activity per day, such as walking.
Research has shown that if you’re consistently active, it reduces your risk of early death.
Instead of setting aside a specific time for exercise, experts recommend incorporating movement into your daily routine, like vacuuming, mowing the lawn, walking, or biking to the store.
12. Habits That Prolong Your Life: Stay Connected With Others
It’s not enough to simply have friends—you need to connect with them regularly in order to gain the life-extending benefits.
This means more than just following them on Facebook and “liking” the photos they post!
When you have truly strong social connections, you reduce your risk of early death by 50% compared to those who lack such bonds.
13. Habits That Prolong Your Life: Plant a Garden
Planting, tending, and harvesting a garden is another activity that can help you live to 100.
It requires a significant amount of physical effort, and the vegetables you harvest can play an important role in a healthy, long-life diet.
14. Habits That Prolong Your Life: Cut Back on Processed Foods
If you're hoping to live to 100 years old, you need to eat well.
This means focusing your diet on real whole foods: fresh fruits and vegetables, fish, lean meats, whole grains, and plant-based proteins.
It also means avoiding overly packaged foods as much as possible.
These packaged foods may be convenient, but they’re often loaded with excessive salt, sugar, unhealthy fats, preservatives, and additives that may steal years from your life.
15. Habits That Prolong Your Life: Avoid Alcohol and Smoking
People who don’t drink alcohol may be less likely to die early than others.
Excessive drinking and smoking have been linked to an increased risk of premature death.
16. Habits That Prolong Your Life: Eat Whole Grains
Replace bread, pasta, and rice with whole grains.
They are rich in healthy fiber, which helps you feel full and maintain steady blood sugar levels.
By eating more whole grains, you may also give yourself a better chance of living to 100.
In one study, people who ate daily servings of whole grains had a 20% lower risk of death compared to those who didn’t consume them.
17. Habits That Prolong Your Life: Maintain a Healthy Weight
Being overweight or obese increases your risk of developing several diseases that can reduce your chances of reaching 100 years old.
Such as diabetes, cancer, and heart disease—all linked to a higher risk of death.
To stay healthy and live longer, make sure your Body Mass Index (BMI) stays within the healthy range.
18. Habits That Prolong Your Life: Spend More Time in Nature
Centenarians and healthy individuals tend to live in healthier environments or green spaces.
Studies have found that spending more time in nature can reduce depression, keep you more active, and limit your exposure to pollution.
Some scientists believe that spending time in nature can actually change the way the brain functions.
This improves your ability to think clearly and solve problems.
