These secret tips to live longer than expected were gathered from a study on the island of Okinawan, Japan, which was estimated to have nearly 740 centenarians in 2006—90 percent of whom were women—out of a population of 1.3 million. This represents 50 centenarians for every 100,000 people, according to the Okinawa Centenarian Study, headed by Dr Makoto Suzuki.
The study found that “an unusual number of centenarians were in extraordinarily healthy shape.” They were lean and fit, their arteries were clean and they had a remarkably low rate of cancer and heart disease.
The secret?
To find out why, Suzuki and his team examined the lifestyle and genetics of over 900 centenarians, as well as many other Okinawans in their 70s or older. Though one major factor was genetics, there were other factors too.
1. Avoid tobacco.
The people of Okinawa or the centenarians had no history of smoking of any kind. So you want to leave long? Avoid tobacco. Don’t Smoke. Tobacco affects your lung and arteries, and there is a high risk of getting cancer and stroke.
2. Moderate or no use of alcohol.
Some of the m didn’t take alcohol while most do so in moderation. Heart disease is less in people who drink less or not at all. So if you drink alcohol, drink in moderation.
3. Good diet.
The Okinawan diet tends to be low in calories and high in vegetables and fruits, natural fiber, and good fat (omega-3, mono-unsaturated fat). So if you want to live longer, eat a diet that is rich in fresh fruits and vegetables, healthy oil, whole grain and olive oil etc.
4. Good eating habits.
The People have the habit of eating only until they are about 80 percent full. “You should stop at the first feeling of fullness you get,” says Dr Bradley Willcox, a co-investigator in the study. “There’s about a 20-minute delay before the stomach tells the brain,” the doctor continues. Also, avoid overeating. To do this, it is advisable to stop eating at the first signal that you are full. This will result in low-calorie intake, an extended lifespan, and a lower likelihood of disease.
5. Physically active.
The centenarians were physically active through gardening, daily walking, traditional dancing, and many other physical activities. So if you want to live longer and add some extra years to your life, exercise at least 15 – 20 minutes per day. It doesn’t have to be some strenuous lifting or something like that; taking a walk, dancing or engaging actively in something that makes you break some sweat will do.
6. An optimistic attitude.
Personality testing revealed the centenarians to be very optimistic and adaptable. They handled stress well, and the women especially manifested “strong social integration.” Stress is unavoidable, but can be managed. So to live longer, take some time out to relax, engage in healthy social gatherings, meditate and have enough sleep.
OTHER TIPS INCLUDE:
7. Get More Sleep.
Just like too much of anything can be dangerous for our health, so is sleeping too much. On the other hand, not getting enough sleep is linked to a lot of health issues. So to be on the safe side, regularly sleeping about 7 – 8 hours a day or developing the habit of sleeping and waking up around the same time is healthy, which could lead to living longer, according to science. It helps keep stress away, heart disease and depression.
8. Maintain a healthy weight.
The healthiest people maintained a body mass index (BMI), that is, a ratio of height to weight that measures body mass of less than 25. Human populations renowned for longevity are also linked to low-calorie intake with an extended lifespan, and a lower likelihood of disease. So calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespans.
9. Keep Good Friends and Develop Healthy Relationships.
As the saying “Bad association corrupts useful habit.” People around could be a source of stress and anxiety. Keeping kind, positive and empathetic friends can help you lessen stress and speaking to friends can lessen a hurtful situation. Even in relationships, couples who are in loving relationships tend to live longer according to research.
10. Take Safety Seriously.
Almost everything we do involves risk. Unforeseen occurrence befalls us all. But that doesn’t mean we should be reckless or try so hard to get on the Guinness Books of Record. So try on our part to live longer, and get enlightened on all the safety measures surrounding the things we do, including washing our regularly, warming our food before we eat, wearing safety gear when riding a bike, not over-speeding, maintaining regular medical checkups, and many more. All these will go a long way to prolong our life.
In conclusion, there is no magic pill for living longer, as the study revealed, it is influenced by genes, diet, exercise, good habits, “and healthy ways of coping with stress.” But we should remember not to put too much pressure on ourselves, take it slowly. So often we get caught up with trying to be the best we can all the time and sometimes ignore enjoying life itself. Striving for perfection itself could be counter-productive to living longer.
