Aging is one of the most pressing problems facing mankind. Numerous studies have shown that most people want to live to 100. However, certain things about our lives – and how long we get to enjoy them – are out of our control. But, emerging nutrition research, as well as information collected from persons in their 90s and beyond, shows when, how, and what we consume has a profound influence on how long we can actually live. So, the question is what to eat for a healthy and long life? What to eat to live to 100?
We’ve compiled the most surprising and compelling tips here!
Great news for people born after the year 2000: According to research from Denmark, they will possibly live to 100. That is approximately 20 years longer than the lifetime expectancy of the rest of us. According to Walter Bortz II, MD, who is a clinical assistant professor of medicine at Stanford University, we can live that long, as well, but what is holding us back are some bad habits.
Genetics and luck play roles in longevity, obviously, but you cannot control that. To hike your chances of hitting 100, you should focus on what you can actually do, like loading up on veggies and fruits (add 5 years), working out 5 days per week (add 2-4 years), and cutting down on stress (might add up to 6 years).
Eat These Foods to Live to 100
Unluckily, there aren’t any magic bullets that can help us live to 100. However, the best advice is “eat food – but not too much”, according to Simin Nikbin Meydani, Ph.D., director of the USDA–Human Nutrition Research Center on Aging at Tufts University. Further, then that, you should try the following science-backed strategies.
Snack on nuts like walnuts and pistachios to fight cardiovascular disease. Aim for a handful per day.
- Do Not Skimp on Vegetables
Eat 5 veggies and fruits per day, if possible more, in order to slash your risk of cancer, stroke, and cardiovascular disease.
Consume fish 2-3 times per week. Make at least 1 an oily fish like tuna, salmon, mackerel, canned sardine, herring, for the omega-3 fatty acids that are known to decrease disease-causing inflammation.
Consume low-fat yogurt regularly. It is packed with probiotics, the main focus of recent research for its amazing immune-boosting potentials.
- Focus on High-fiber Foods
Opt for at least 25 grams of fiber per day—by eating whole grains, fruits, and veggies. A high-fiber diet could lower the risk of dying from numerous causes, say scientists from the National Cancer Institute.
Unluckily, there aren’t magic bullets that can help you live to 100. The best advice is still: eat food – not too much, according to Simin Nikbin Meydani, Ph.D., director of the USDA–Human Nutrition Research Center on Aging at Tufts University.
From how you live to what you eat, it’s the little stuff you do that add year to your life. Consider this: the average life expectancy shot up thirty years, in the 20th century —the highest gain in 5,000 years of human history. Moreover: Centenarians—people who make it in the triple digits—are not such a special club anymore, increasing 51 percent from 1990 – 2000. And how to account for these intense leaps?
Advances in education, disease prevention and treatment, and health, are top on the list, and that makes sense. Nonetheless what you may not know is that apparently unimportant everyday habits, or situations in your past, could influence how well and how long you’ll live. And if you want to live to 100 – you must reduce stress, eat more fruits and vegetables, spend more time in nature, and try to exercise regularly.
References: Nia.nih.gov Walterbortz.com Health.com