Simple Things You Can Do To Live To 100 Years Old

The first question you need to ask yourself is “do you really want to live to 100?” A lot of people have a mental picture in their heads of a frail, helpless, burdensome person. Imagine being healthy and happy at 100. Think of all that additional time you will have with your family. Imagine where you could go, what you could do and how much more you can accomplish in life with an additional 20-30 years.

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

Get Rid of That Picture In Your Head

Are you one of the people who thinks getting old means you can’t take care of yourself, that you’ll be a burden on your family, that you’ll be stuck in a nursing home and you’ll lose your memory?

This doesn’t have to be the case. In general people are living longer more active lives as they get older.

The earlier you start taking care of your body the better chance you’ll live to 100 years old.

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WHAT ARE THE CHANCES OF LIVING TO 100?

If you look at current statistics it’s unlikely that you will live to 100, but don’t look at them.  They only take a few parameters into account such as age and sex and we all know there’s way more to it than that.

Many more factors impact your chances such as exercise and eating well.

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

DOES IT COME DOWN TO GENETICS?

The answer is yes and no. According to Care.com at least half of people who live to be 100 have a parent, grandparent  or sibling that has lived to 90+ years old. Research also shows that many of the people who live to 100 have a hyperactive version of telomerase. Telomerase is an enzyme that rebuilds telomeres.

WHAT’S A TELOMERE?

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Teletubbies? Tell me more, tell me more? Nope they’re called telomeres and they’re the protective DNA sequences at the end of chromosomes that control aging.  They gradually get shorter when cells divide.

Think of the plastic sheath around shoelace tips, this is how they look and act.

They prevent chromosomes from fraying or tangling  with other ones. They help maintain genetic information from getting mixed up or destroyed.

Normal aging causes telomeres to become so short that cells stop dividing and is called senescence.

Don’t worry if your Grandmother didn’t pass down the hyper telomerase enzyme to you. Studies have shown that making healthy life changes such as eating whole foods, supplementing and reducing stress are also associated with having longer telomeres.

Experts say that your genes only have a 10 percent influence on how long you’ll live. It’s the choices you make throughout your life that are much more important to your longevity and will help you live to 100.

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

EPIGENETICS?

Epi what? This study of biological mechanisms is fascinating.  These mechanisms basically switch genes on and off. It’s of course very complicated, but in a very basic “nutshell” your genes are not a predetermination as to whether you will live longer, get a disease or have other medical problems. They may be there, but if they’re not expressed or “turned on” then these conditions may never happen.

IT’S UP TO YOU!

WHAT YOU CAN DO TO LIVE LONGER

We all know that if we eat healthy foods, exercise, walk, don’t smoke and reduce our stress levels that we’ll be healthier and therefore live longer. But what specific things can we do to help us get there. Or to put it another way, how can we stack conditions in our favor to live a longer, healthier, happier life and shoot for the centenarian status and live to 100?

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

EAT THE RIGHT FOODS

Spinach

Popeye had it going on and I never noticed (must have been that pipe he smoked). Spinach is a noted muscle builder, a rich source of omega-3s and folate that helps reduce the risk of heart disease, stroke, and osteoporosis.

Grapefruit

Studies show that grapefruit juice can improve bone density and slow the rate of bone loss.

Nuts

They’re packed with protein that your body uses to build and repair tissue. They’re important building blocks of bones, muscles, cartilage, skin and blood.

A study published in BioMed Centra showed that people who eat nuts have a 39 percent lower risk of early death than people who don’t. Walnut eaters in particular have a 45 percent lower risk of dying early.  

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

Blueberries

Their color is nature’s way of reaching out to us and saying “eat me.” The pigment anthocyanins is what makes them blue and powerful antioxidants. This pigment protects their cells from damage and the’ll do the same for you without turning your skin blue.

Studies have shown that blueberry juice can change the way neurons in the brain communicate. It can reduce the accumulation of protein clumps that are most frequently seen in Alzheimer’s patients. If this disease runs in your family, it’s especially important to make immediate changes to your lifestyle to minimize your risk. Just adding more blueberries to your diet can help.

Skip the processed blueberry juice and juice your own!

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Omega-3s

Fatty fish like tuna, wild salmon, mackerel, and sardines contain high levels of omega-3 fatty acids.  

A study showed that these nutrients are proven to lower overall mortality risk by up to 27 percent and decrease the odds of dying from heart disease by about 35 percent. They also offer many “anti-aging” benefits that can help you live to 100.

Omega-3s are also found in green leafy vegetables such as kale, spinach, flaxseeds and walnuts. They also help reduce joint pain and stiffness by suppressing the production of enzymes that erode cartilage.

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

Broccoli

A 2011 study found that people who eat cruciferous vegetables, like broccoli, cauliflower and cabbage, tend to live longer. Researchers suggest this may be tied to the veggie’s vitamin C and nutrient count.

7 FOODS THAT WILL GIVE YOU MORE ENERGY AND LESS BELLY FAT

Fiber

A study published in 2011 in the Archives of Internal Medicine showed that people who met dietary guidelines for fiber (25 grams per day for women) had a lower risk of dying over a nine-year period.

Tomatoes

New research has found that the reason melanoma rates are so low in regions like the Mediterranean is due to their diets high in antioxidants. Deeply colored fruits and vegetables can help fight the oxidizing effect of UV rays.

One study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste a day showed 33 percent more protection against sunburn than those in the control group.

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

Probiotics

Kombucha and Yogurt with live probiotic organisms feed the “good” bacteria in your belly.  They promote a healthy digestive tract and immune system as well as providing protection against cancer.

Before you purchase any probiotics make sure the label says “live and active cultures.” Also be very careful of products with high amounts of sugar.

Vitamin K

Kale, collard and mustard greens can help slow cognitive decline which affects all of us as we get older. Researchers discovered that people who ate one to two servings of these greens daily had the cognitive ability of a person 11 years younger than those who consumed none. Chalk another one up to Super Kale!

DON’T EAT THE WRONG FOODS

Processed Foods

We’re all busy and buying frozen and boxed meals are huge time savers. These foods are however not heath savers. Processed foods are usually high in sugar, can be engineered to make you eat more by leaving the brain wanting more and more. They usually contain artificial ingredients (some ingredients are chemicals and not even actual food) and can become addictive.

Cut The Sugar

If your first thought is “there is NO way I can stop eating sugar!

Don’t!

Whenever you use the word can’t, you need to stop right there and question yourself.

I felt the same way before I significantly cut back on my sugar intake. But just like other worthwhile things in this world it takes practice and determination.  

After you’ve jumped on the no or low sugar “train” for a while your taste buds will change. And if you’re like me you won’t even like really sugary foods any more.

According to Mayo Clinic researchers, added dietary fructose, either as sugar or the main component of high-fructose corn syrup may be the number-one cause of diabetes. The link between increased sugar and diabetes risk is right up there with “smoking causes lung cancer.” Cutting sugar out of your diet can significantly decrease your chance of dying from diabetes.

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

Just Say No, or Not So Much to Meat

A study published in the journal JAMA Internal Medicine found that vegetarians have a 12 percent lower risk of premature death than meateaters. If you’re not ready or willing to become a vegetarian then you can increase your chances of living longer by reducing the amount and frequency of eating meat.

DRINK THE GOOD STUFF

Water

They don’t call it the universal solvent for nothing. It’s great for dissolving impurities in your body and transporting them out (sweat, urine).

One of the reasons we get wrinkles as we get old is the lack of water (hydration) in our skin. So drink some water and plump up that face. When you get to 100 years old and only look 85 you can thank me.

Another benefit of water is that it lubricates our joints. As we get older our joints begin to stiffen. If you haven’t noticed that yet, keep drinking your water.

The experts say you should drink at least half of your body weight in ounces. So if you weigh 120 lbs you should drink at least 60 oz of water a day.

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Coffee

Is high in antioxidants and you can’t go wrong with those. Recent Research (I know it always seems like it’s changing) shows that coffee may lower your risk for diabetes, liver damage, several cancers and depression.

Everything in moderation as they say, A long-term study published in the journal Mayo Clinic Proceedings found that those who drank an average of more than four cups of coffee a day were at a 21 percent higher risk for death than those who consumed less that that amount.

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

Alcohol

Some of  us Mom’s are well aware that alcohol is extremely “healthy” for maintaining our sanity. Having that glass of wine now and then (no better time than the present, cheers) is good for “what ail’s ya.”

Research shows that moderate drinking can help prevent heart disease, dementia and lengthen life. In 2010’s Dietary Guidelines for Americans, the Department of Health and Human Services said there was “strong evidence” that moderate drinking prevented heart disease as well as “moderate evidence” that it helped prevent dementia.

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

DON’T DRINK THE BAD STUFF

Soda

Research says soda may shorten your life and may advance cell aging up to four years.  

If you look at the ingredients in Coca-Cola, not only is it super high in sugars and carbohydrates, it has no nutritional value. It also contains high fructose corn syrup and phosphoric acid.  Yes, acid!

The scary thing about ingesting acid is that your body needs to neutralize it. In order to do this it needs an alkaline source.  Guess where it gets it? Your bones! Making them more brittle and subject to breaking, fracturing and it also increases your chances of getting osteoporosis.

If you think diet soda is a better alternative then think again.  It doesn’t have any sugar in it, but it has to make up for the sugar by using sweeteners such as aspartame which has been blamed for causing cancer.  The phosphoric acid is still there so it’s a danger to your bones.

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

Fruit Juices

We know how bad sugar is for you so the additional sugar you get from fruit juice significantly outweighs the small amount of nutrition found in most juices.  Instead make your own juice or just eat the fruit whole and get all the fiber, antioxidants, and vitamins contained within.

For those times when cranberry juice is used to treat a urinary tract infection go for the organic option with no added sweeteners.

INCORPORATE HEALTHY HABITS

Sleep

Unfortunately, we live in a busy fast paced world where sleep is taking a back seat to other priorities.

Lack of proper sleep seriously impacts your immune system. It can also make you insulin resistance (a cause of type II diabetes ), age faster, develop cancer, become obese, suffer from depression and cause memory loss.  The lists of effects goes on and on.

If you’re one of the millions of people who don’t get enough sleep try sleeping naked with your partner.   As we sleep our bodies cool slightly, causing growth hormones to be released (if you’re not growing your dying). If you’re too warm, you get fewer of those hormones. Being cooler also reduces our cortisol levels resulting in better sleep.

Another solution is to turn off all screens one hour (two’s better) before you go to bed. The artificial blue light emitted by electronic screens trigger your body into producing daytime hormones like cortisol.  This interferes with your body’s circadian rhythms also known as your natural sleep clock. If this one hour curfew is not possible or probable for you then get blue light blocking apps for your phone and computer.

For additional sleep “hacks” check out these sleep tips.

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

Move

They say sitting is the new smoking. That’s pretty harsh.

According to StartStanding.org James Levine, a professor of medicine at the Mayo Clinic said “sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death.”

If you work at a desk all day, make sure you take breaks periodically. It’s recommended to stand up and stretch every hour. After every three hours stand up and take a short (or long if you want) walk outside in nature if possible. Your body will thank you now and for decades to come.

Exercise

We all know exercise is important, but what kind and how much differs for each of us, so do your “homework” before starting a new exercise routine.

Here are some quick wins to get additional exercise during your regular daily activities.

Take the stairs instead of the elevator whenever possible.  Researchers from the University of Geneva “calculated that among people with a sedentary lifestyle, simply taking the stairs was enough physical activity to burn body fat and lower blood pressure—enough to cut their risk of an early death by 15 percent.”

Walk fast to your destination.  Not only does this count as exercise it also can boosts your self confidence and save you time by getting to your destination quicker. Researchers say that fast walkers live longer.

According to an article published in US News & World Report “getting 150 minutes of moderate exercise a week can add about four years to your life, as compared to never exercising.”

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

MINDSET

Don’t Worry, Be Happy

Reduce your stress and you will lower your cortisol (primary stress hormone) levels. Have a positive, upbeat and happy attitude about your life and the world around you.

Include healthy doses of laughter all day long, throw in some yoga and or meditation and you are well on your way to a longer life.

Meditate

Meditation is not just for the “woo woo” inclined anymore.  Most successful entrepreneurs incorporate it into their daily routines.  Have you ever had so many thoughts that you thought your head may explode?

Meditation can protect you from many diseases by managing your stress and blood pressure. Studies have shown that meditation helps improve many different types of conditions, including depression, anxiety, chronic pain and diabetes, as well as improving concentration, memory, and reasoning skills.

One study at University of California-Davis found people who regularly practice meditation have higher levels of telomerase.  Remember telomeres?  Telomerase is the enzyme responsible for lengthening the telomeres at the ends of your chromosomes, which significantly affects aging.

Similarly, another study found that cancer patients who combined meditation with other healthy lifestyle changes over several years were able to lengthen their telomeres.

Give meditation a try. If you’ve tried it in the past and it didn’t work for you try it again and again until it does work. There are many different types of meditation so experiment. Yes it’s that important to your health and longevity!

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

Keep Learning

As amazing as our modern technology is I must admit it’s causing parts of my brain to go to mush.  I blame this on the fact that I don’t have to remember anything anymore. As soon as I have an important thought I put it in my phone so I can retrieve it later.

Sometimes I can’t remember my husbands name (just kidding), but I have forgotten his cell phone number.

The older I get the more concerned I am about my brain health so I make it a point to be a “life learner.” Continuous learning has so many health benefits including stress reduction.

A recent report in Neurology noted learning activities can help delay Alzheimer symptoms and preserve patients quality of life.

Research also indicates that learning to play a new instrument can offset cognitive decline, and learning difficult new skills at an older age is associated with improved memory.

Embrace Your Mortality

You may be saying to yourself, wait I thought this was about living to at least the magical age of 100.  It is, but once you start thinking about your mortality you’ll make better choices so you can live to 100. You’ll make better choices about what you eat, exercising, sleep habits and keeping a positive attitude about life.  Do you really want to spend any of your precious time left here on earth not being healthy and happy?

PROVEN STRATEGIES FOR GAINING MORE ENERGY THROUGHOUT THE DAY

100 HERE WE COME!

It’s up to us to live longer and healthy lives for ourselves and our families.

Don’t get caught up in thinking that you have a predetermined  negative health destination because of genetics. It may mean you have a predisposition to a certain health condition, but that’s not your fate. Make healthy life decisions and you may beat it and live a long life (to at least 100).

You can be healthy and active in your “old age” and not be a burden to your family.

One thing you do need to do is focus on the foods that you should be eating and avoid the ones you shouldn’t. Sounds easy right? Make sure to get the right kinds of exercise that will keep you moving, get better sleep, stay positive, meditate and be a life learner.

Have you ever heard  Norman Vincent Peale’s quote “shoot for the moon. Even if you miss, you’ll land among the stars?” It applies to everything even aging.  Shoot for 100 years and even if you miss you’ll more than likely live longer than you would if your goal was only 80 years.

You owe it to yourself and your family!

MEDICAL DISCLAIMER:

All content and media on the Mid-Life Mama Website is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

Resources:

https://www.caring.com/articles/how-to-live-to-100