Health Magazine
IFA CHANTS/PRAYER FOR LONG LIFE BY BABALAWO OBANIFA-Obanifa extreme documentaries-Odu Ifa Ogunda Oyeku
Living to ripe old age is
usually the desire of every human being. Having an along life require adequate physical
and spiritual efforts. It is general believes that an individual can have long
life by maintaining healthy food choices and healthy weight. Avoid smoking, excessive
alcohols and drug abuse. And try to be physically active. Apart from physical efforts it is also believe
that spiritual prayers are needed. In this work Babalawo Obanifa will document
one of the Ifa chants/prayer available in Yoruba Ifa spirituality that can be
use to ask Olodumare (God) for long life. One of the Ifa chants for long life
is derive from Odu Ifa Ogunda Oyeku; The mere chants of it will bring the
desire results.
II I
II I
II I
II II
This is the symbol of Odu
Ifa Ogunda Oyeku. Though it is not needed during this prayer.
Below is the extracts of
Odu Ifa Ogunda Oyeku that can be use for longevity of life.
Ogunda aiku yakata
Dia Fun Odan ,Awo Italalede
Ogunda o ku
Oye o ku
Ooku,Ooku ni agbalagba meji n ki ara won
Awo Oke
Lo dia fun Oke
Ti n raye alai-niku
Ebo ni won ni ko se
O gbebo nbo
O rubo
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Oke wa n be nibe
Oke o kumon lailai
Ase
Translations
Ogunda aiku yakata
This was Ifa message for Odan ,Awo of Italalede
Ogunda did not die
Oye did not die
Ooku-Ooku is the language
use by two elders to great each others
Awo of Oke (mountain)
Make Ifa message for Oke
Who is going to live long
on earth without dying
He was advised to offer
ebo
He complied
Twenty years today
The mountain remains unshakable
The mountain will not be
sake
The mountain is in existence
without dying
Thirty years today
The mountain remains unshakable
The mountain will not be
sake
The mountain is in existence
without dying
Fifty years today
The mountain remains unshakable
The mountain will not be
sake
The mountain is in existence
without dying
Hundred years today
The mountain remains unshakable
The mountain will not be
sake
The mountain is in existence
without dying
Two hundred years today
The mountain remains unshakable
The mountain will not be
sake
The mountain is in existence
without dying
The mountain has chose to
exist here
The oke (mountain) will not
die forever
Ase.
Copyright :Babalawo Pele
Obasa Obanifa, phone and whatsapp contact :+2348166343145, location Ile Ife
osun state Nigeria.
IMPORTANT NOTICE : As regards the article above, all rights
reserved, no part of this article may be reproduced or duplicated in any form
or by any means, electronic or mechanical including photocopying and recording
or by any information storage or retrieval system without prior written permission
from the copyright holder and the author Babalawo Obanifa, doing so is
considered unlawful and will attract legal consequence

Coma estes alimentos para viver até 100 | Saúde
Revista Saúde
IFA CHANTS / ORAÇÃO PELA LONGA VIDA POR BABALAWO OBANIFA-Obanifa documentários extremos-Odu Ifa Ogunda Oyeku

Viver até a velhice madura é geralmente o desejo de todo ser humano. Ter uma vida longa requer esforços físicos e espirituais adequados. É de opinião geral que um indivíduo pode ter uma vida longa, mantendo escolhas alimentares saudáveis e peso saudável. Evite fumar, álcool em excesso e abuso de drogas. E tente ser fisicamente ativo. Além dos esforços físicos, também se acredita que são necessárias orações espirituais. Neste trabalho, Babalawo Obanifa documentará um dos cânticos / orações de Ifa disponíveis na espiritualidade iorubá Ifa que pode ser usada para pedir a Olodumare (Deus) uma vida longa. Um dos cânticos de Ifa para vida longa é derivado de Odu Ifa Ogunda Oyeku; Os meros cantos trarão os resultados do desejo.
II I
II I
II I
II II
Este é o símbolo de Odu Ifa Ogunda Oyeku. Embora não seja necessário durante esta oração.
Abaixo estão os extratos de Odu Ifa Ogunda Oyeku que podem ser usados para longevidade da vida.
Ogunda aiku yakata
Dia Fun Odan, Awo Italalede
Ogunda o ku
Oye o ku
Ooku, Ooku ganhou meji e ka ara
Awo Oke
Lo dia fun Oke
Ti n raye alai-niku
Ebo ni ganhou ni ko se
O gbebo nbo
O rubo
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Oke wa n be nibe
Oke o kumon lailai
Ase
Traduções
Ogunda aiku yakata
Esta foi a mensagem de Ifa para Odan, Awo de Italalede
Ogunda não morreu
Oye não morreu
Ooku-Ooku é o uso da linguagem por dois anciãos para aperfeiçoar uns aos outros
Awo de Oke (montanha)
Enviar mensagem Ifa para Oke
Quem vai viver muito tempo na terra sem morrer
Ele foi aconselhado a oferecer ebo
Ele obedeceu
Vinte anos hoje
A montanha permanece inabalável
A montanha não será causa
A montanha existe sem morrer
Trinta anos hoje
A montanha permanece inabalável
A montanha não será causa
A montanha existe sem morrer
Hoje cinquenta anos
A montanha permanece inabalável
A montanha não será causa
A montanha existe sem morrer
Hoje cem anos
A montanha permanece inabalável
A montanha não será causa
A montanha existe sem morrer
Duzentos anos hoje
A montanha permanece inabalável
A montanha não será causa
A montanha existe sem morrer
A montanha escolheu existir aqui
O oke (montanha) não vai morrer para sempre
Ase.
Direitos autorais: Babalawo Pele Obasa Obanifa, telefone e whatsapp: +2348166343145, local Ile Ife osun state Nigeria.
AVISO IMPORTANTE: Com relação ao artigo acima, todos os direitos reservados, nenhuma parte deste artigo pode ser reproduzida ou duplicada de qualquer forma ou por qualquer meio, eletrônico ou mecânico, incluindo fotocópia e gravação ou por qualquer sistema de armazenamento ou recuperação de informações sem permissão prévia por escrito do detentor dos direitos autorais e do autor Babalawo Obanifa, fazê-lo é considerado ilegal e atrairá conseqüências legais
Coma estes alimentos para viver até 100 | Saúde
Revista Saúde
IFA CHANTS / ORAÇÃO PELA LONGA VIDA POR BABALAWO OBANIFA-Obanifa documentários extremos-Odu Ifa Ogunda Oyeku

Viver até a velhice madura é geralmente o desejo de todo ser humano. Ter uma vida longa requer esforços físicos e espirituais adequados. É de opinião geral que um indivíduo pode ter uma vida longa, mantendo escolhas alimentares saudáveis e peso saudável. Evite fumar, álcool em excesso e abuso de drogas. E tente ser fisicamente ativo. Além dos esforços físicos, também se acredita que são necessárias orações espirituais. Neste trabalho, Babalawo Obanifa documentará um dos cânticos / orações de Ifa disponíveis na espiritualidade iorubá Ifa que pode ser usada para pedir a Olodumare (Deus) uma vida longa. Um dos cânticos de Ifa para vida longa é derivado de Odu Ifa Ogunda Oyeku; Os meros cantos trarão os resultados do desejo.
II I
II I
II I
II II
Este é o símbolo de Odu Ifa Ogunda Oyeku. Embora não seja necessário durante esta oração.
Abaixo estão os extratos de Odu Ifa Ogunda Oyeku que podem ser usados para longevidade da vida.
Ogunda aiku yakata
Dia Fun Odan, Awo Italalede
Ogunda o ku
Oye o ku
Ooku, Ooku ganhou meji e ka ara
Awo Oke
Lo dia fun Oke
Ti n raye alai-niku
Ebo ni ganhou ni ko se
O gbebo nbo
O rubo
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Oke wa n be nibe
Oke o kumon lailai
Ase
Traduções
Ogunda aiku yakata
Esta foi a mensagem de Ifa para Odan, Awo de Italalede
Ogunda não morreu
Oye não morreu
Ooku-Ooku é o uso da linguagem por dois anciãos para aperfeiçoar uns aos outros
Awo de Oke (montanha)
Enviar mensagem Ifa para Oke
Quem vai viver muito tempo na terra sem morrer
Ele foi aconselhado a oferecer ebo
Ele obedeceu
Vinte anos hoje
A montanha permanece inabalável
A montanha não será causa
A montanha existe sem morrer
Trinta anos hoje
A montanha permanece inabalável
A montanha não será causa
A montanha existe sem morrer
Hoje cinquenta anos
A montanha permanece inabalável
A montanha não será causa
A montanha existe sem morrer
Hoje cem anos
A montanha permanece inabalável
A montanha não será causa
A montanha existe sem morrer
Duzentos anos hoje
A montanha permanece inabalável
A montanha não será causa
A montanha existe sem morrer
A montanha escolheu existir aqui
O oke (montanha) não vai morrer para sempre
Ase.
Direitos autorais: Babalawo Pele Obasa Obanifa, telefone e whatsapp: +2348166343145, local Ile Ife osun state Nigeria.
AVISO IMPORTANTE: Com relação ao artigo acima, todos os direitos reservados, nenhuma parte deste artigo pode ser reproduzida ou duplicada de qualquer forma ou por qualquer meio, eletrônico ou mecânico, incluindo fotocópia e gravação ou por qualquer sistema de armazenamento ou recuperação de informações sem permissão prévia por escrito do detentor dos direitos autorais e do autor Babalawo Obanifa, fazê-lo é considerado ilegal e atrairá conseqüências legais

Comer estos alimentos para vivir hasta 100 | Salud
Revista de salud
IFA CHANTS / ORACIÓN POR UNA LARGA VIDA POR BABALAWO OBANIFA-Obanifa extreme documentary-Odu Ifa Ogunda Oyeku

Vivir hasta la vejez madura suele ser el deseo de todo ser humano. Tener una vida larga requiere esfuerzos físicos y espirituales adecuados. En general, se cree que una persona puede tener una larga vida al mantener opciones saludables de alimentos y un peso saludable. Evite fumar, los alcoholes excesivos y el abuso de drogas. Y trata de estar físicamente activo. Además de los esfuerzos físicos, también se cree que se necesitan oraciones espirituales. En este trabajo, Babalawo Obanifa documentará uno de los cantos / oraciones de Ifa disponibles en la espiritualidad Yoruba Ifa que puede usarse para pedirle a Olodumare (Dios) una larga vida. Uno de los cantos de Ifa para una larga vida se deriva de Odu Ifa Ogunda Oyeku; Los meros cánticos traerán los resultados del deseo.
II I
II I
II I
II II
Este es el símbolo de Odu Ifa Ogunda Oyeku. Aunque no es necesario durante esta oración.
A continuación se presentan los extractos de Odu Ifa Ogunda Oyeku que pueden usarse para la longevidad de la vida.
Ogunda aiku yakata
Dia Fun Odan, Awo Italalede
Ogunda o ku
Oye o ku
Ooku, Ooku ni agbalagba meji n ki ara ganó
Awo Oke
Lo dia fun Oke
Ti n raye alai-niku
Ebo ni won ni ko se
Oh gbebo nbo
Oh rubo
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Oke wa n be nibe
Oke o kumon lailai
Plaza bursátil norteamericana
Traducciones
Ogunda aiku yakata
Este fue el mensaje de Ifa para Odan, Awo de Italalede
Ogunda no murió
Oye no murió
Ooku-Ooku es el lenguaje que usan dos ancianos para superarse mutuamente
Awo de Oke (montaña)
Hacer un mensaje Ifa para Oke
¿Quién va a vivir mucho en la tierra sin morir?
Se le aconsejó que ofreciera ebo
El cumplio
Veinte años hoy
La montaña permanece inquebrantable.
La montaña no será sake
La montaña existe sin morir.
Treinta años hoy
La montaña permanece inquebrantable.
La montaña no será sake
La montaña existe sin morir.
Cincuenta años hoy
La montaña permanece inquebrantable.
La montaña no será sake
La montaña existe sin morir.
Cien años hoy
La montaña permanece inquebrantable.
La montaña no será sake
La montaña existe sin morir.
Doscientos años hoy
La montaña permanece inquebrantable.
La montaña no será sake
La montaña existe sin morir.
La montaña ha elegido existir aquí.
El oke (montaña) no morirá para siempre
Plaza bursátil norteamericana.
Copyright: Babalawo Pele Obasa Obanifa, teléfono y contacto de WhatsApp: +2348166343145, ubicación Ile Ife osun state Nigeria.
AVISO IMPORTANTE: en lo que respecta al artículo anterior, todos los derechos reservados, ninguna parte de este artículo puede reproducirse o duplicarse de ninguna forma ni por ningún medio, electrónico o mecánico, incluyendo fotocopias y grabaciones, o por cualquier sistema de almacenamiento o recuperación de información sin permiso previo por escrito del titular de los derechos de autor y del autor Babalawo Obanifa, hacerlo se considera ilegal y tendrá consecuencias legales
Comer estos alimentos para vivir hasta 100 | Salud
Revista de salud
IFA CHANTS / ORACIÓN POR UNA LARGA VIDA POR BABALAWO OBANIFA-Obanifa extreme documentary-Odu Ifa Ogunda Oyeku

Vivir hasta la vejez madura suele ser el deseo de todo ser humano. Tener una vida larga requiere esfuerzos físicos y espirituales adecuados. En general, se cree que una persona puede tener una larga vida al mantener opciones saludables de alimentos y un peso saludable. Evite fumar, los alcoholes excesivos y el abuso de drogas. Y trata de estar físicamente activo. Además de los esfuerzos físicos, también se cree que se necesitan oraciones espirituales. En este trabajo, Babalawo Obanifa documentará uno de los cantos / oraciones de Ifa disponibles en la espiritualidad Yoruba Ifa que puede usarse para pedirle a Olodumare (Dios) una larga vida. Uno de los cantos de Ifa para una larga vida se deriva de Odu Ifa Ogunda Oyeku; Los meros cánticos traerán los resultados del deseo.
II I
II I
II I
II II
Este es el símbolo de Odu Ifa Ogunda Oyeku. Aunque no es necesario durante esta oración.
A continuación se presentan los extractos de Odu Ifa Ogunda Oyeku que pueden usarse para la longevidad de la vida.
Ogunda aiku yakata
Dia Fun Odan, Awo Italalede
Ogunda o ku
Oye o ku
Ooku, Ooku ni agbalagba meji n ki ara ganó
Awo Oke
Lo dia fun Oke
Ti n raye alai-niku
Ebo ni won ni ko se
Oh gbebo nbo
Oh rubo
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Oke wa n be nibe
Oke o kumon lailai
Plaza bursátil norteamericana
Traducciones
Ogunda aiku yakata
Este fue el mensaje de Ifa para Odan, Awo de Italalede
Ogunda no murió
Oye no murió
Ooku-Ooku es el lenguaje que usan dos ancianos para superarse mutuamente
Awo de Oke (montaña)
Hacer un mensaje Ifa para Oke
¿Quién va a vivir mucho en la tierra sin morir?
Se le aconsejó que ofreciera ebo
El cumplio
Veinte años hoy
La montaña permanece inquebrantable.
La montaña no será sake
La montaña existe sin morir.
Treinta años hoy
La montaña permanece inquebrantable.
La montaña no será sake
La montaña existe sin morir.
Cincuenta años hoy
La montaña permanece inquebrantable.
La montaña no será sake
La montaña existe sin morir.
Cien años hoy
La montaña permanece inquebrantable.
La montaña no será sake
La montaña existe sin morir.
Doscientos años hoy
La montaña permanece inquebrantable.
La montaña no será sake
La montaña existe sin morir.
La montaña ha elegido existir aquí.
El oke (montaña) no morirá para siempre
Plaza bursátil norteamericana.
Copyright: Babalawo Pele Obasa Obanifa, teléfono y contacto de WhatsApp: +2348166343145, ubicación Ile Ife osun state Nigeria.
AVISO IMPORTANTE: en lo que respecta al artículo anterior, todos los derechos reservados, ninguna parte de este artículo puede reproducirse o duplicarse de ninguna forma ni por ningún medio, electrónico o mecánico, incluyendo fotocopias y grabaciones, o por cualquier sistema de almacenamiento o recuperación de información sin permiso previo por escrito del titular de los derechos de autor y del autor Babalawo Obanifa, hacerlo se considera ilegal y tendrá consecuencias legales

Mangez ces aliments pour vivre jusqu'à 100 ans | Santé
Magazine Santé
IFA CHANTS / PRIÈRE POUR LA LONGUE VIE DE BABALAWO OBANIFA-Obanifa extreme documentaries-Odu Ifa Ogunda Oyeku

Vivre jusqu'à la vieillesse mûre est généralement le désir de tout être humain. Avoir une longue vie nécessite des efforts physiques et spirituels adéquats. Il est généralement admis qu'un individu peut avoir une longue vie en maintenant des choix alimentaires sains et un poids santé. Évitez de fumer, les alcools excessifs et l'abus de drogues. Et essayez d'être physiquement actif. Outre les efforts physiques, il est également convaincu que des prières spirituelles sont nécessaires. Dans ce travail, Babalawo Obanifa documentera l'un des chants / prières Ifa disponibles dans la spiritualité Yoruba Ifa qui peuvent être utilisés pour demander à Olodumare (Dieu) une longue vie. Un des chants Ifa pour une longue vie est dérivé de Odu Ifa Ogunda Oyeku; Les simples chants apporteront les résultats désirés.
II I
II I
II I
II II
Ceci est le symbole de Odu Ifa Ogunda Oyeku. Bien que cela ne soit pas nécessaire pendant cette prière.
Vous trouverez ci-dessous les extraits d'Odu Ifa Ogunda Oyeku qui peuvent être utilisés pour la longévité de la vie.
Ogunda aiku yakata
Dia Fun Odan, Awo Italalede
Ogunda o ku
Oye o ku
Ooku, Ooku ni agbalagba meji n ki ara won
Awo Oke
Lo dia fun Oke
Ti n raye alai-niku
Ebo ni won ni ko se
O gbebo nbo
O rubo
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Oke wa n be nibe
Oke o kumon lailai
Ase
Traductions
Ogunda aiku yakata
C'était un message Ifa pour Odan, Awo d'Italalede
Ogunda n'est pas mort
Oye n'est pas mort
Ooku-Ooku est la langue utilisée par deux anciens pour se faire plaisir
Awo d'Oke (montagne)
Faire un message Ifa pour Oke
Qui va vivre longtemps sur terre sans mourir
On lui a conseillé d'offrir ebo
Il s'est conformé
Vingt ans aujourd'hui
La montagne reste inébranlable
La montagne ne sera pas du saké
La montagne existe sans mourir
Trente ans aujourd'hui
La montagne reste inébranlable
La montagne ne sera pas du saké
La montagne existe sans mourir
Cinquante ans aujourd'hui
La montagne reste inébranlable
La montagne ne sera pas du saké
La montagne existe sans mourir
Cent ans aujourd'hui
La montagne reste inébranlable
La montagne ne sera pas du saké
La montagne existe sans mourir
Deux cents ans aujourd'hui
La montagne reste inébranlable
La montagne ne sera pas du saké
La montagne existe sans mourir
La montagne a choisi d'exister ici
L'oke (montagne) ne mourra pas pour toujours
Ase.
Copyright: Babalawo Pele Obasa Obanifa, téléphone et contact WhatsApp: +2348166343145, emplacement Ile Ife Osun, Nigeria.
AVIS IMPORTANT: En ce qui concerne l'article ci-dessus, tous droits réservés, aucune partie de cet article ne peut être reproduite ou dupliquée sous quelque forme ou par quelque moyen que ce soit, électronique ou mécanique, y compris la photocopie et l'enregistrement ou par tout système de stockage ou de récupération d'informations sans autorisation écrite préalable du titulaire du droit d'auteur et de l'auteur Babalawo Obanifa, le faire est considéré comme illégal et entraînera des conséquences juridiques
Mangez ces aliments pour vivre jusqu'à 100 ans | Santé
Magazine Santé
IFA CHANTS / PRIÈRE POUR LA LONGUE VIE DE BABALAWO OBANIFA-Obanifa extreme documentaries-Odu Ifa Ogunda Oyeku

Vivre jusqu'à la vieillesse mûre est généralement le désir de tout être humain. Avoir une longue vie nécessite des efforts physiques et spirituels adéquats. Il est généralement admis qu'un individu peut avoir une longue vie en maintenant des choix alimentaires sains et un poids santé. Évitez de fumer, les alcools excessifs et l'abus de drogues. Et essayez d'être physiquement actif. Outre les efforts physiques, il est également convaincu que des prières spirituelles sont nécessaires. Dans ce travail, Babalawo Obanifa documentera l'un des chants / prières Ifa disponibles dans la spiritualité Yoruba Ifa qui peuvent être utilisés pour demander à Olodumare (Dieu) une longue vie. Un des chants Ifa pour une longue vie est dérivé de Odu Ifa Ogunda Oyeku; Les simples chants apporteront les résultats désirés.
II I
II I
II I
II II
Ceci est le symbole de Odu Ifa Ogunda Oyeku. Bien que cela ne soit pas nécessaire pendant cette prière.
Vous trouverez ci-dessous les extraits d'Odu Ifa Ogunda Oyeku qui peuvent être utilisés pour la longévité de la vie.
Ogunda aiku yakata
Dia Fun Odan, Awo Italalede
Ogunda o ku
Oye o ku
Ooku, Ooku ni agbalagba meji n ki ara won
Awo Oke
Lo dia fun Oke
Ti n raye alai-niku
Ebo ni won ni ko se
O gbebo nbo
O rubo
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Oke wa n be nibe
Oke o kumon lailai
Ase
Traductions
Ogunda aiku yakata
C'était un message Ifa pour Odan, Awo d'Italalede
Ogunda n'est pas mort
Oye n'est pas mort
Ooku-Ooku est la langue utilisée par deux anciens pour se faire plaisir
Awo d'Oke (montagne)
Faire un message Ifa pour Oke
Qui va vivre longtemps sur terre sans mourir
On lui a conseillé d'offrir ebo
Il s'est conformé
Vingt ans aujourd'hui
La montagne reste inébranlable
La montagne ne sera pas du saké
La montagne existe sans mourir
Trente ans aujourd'hui
La montagne reste inébranlable
La montagne ne sera pas du saké
La montagne existe sans mourir
Cinquante ans aujourd'hui
La montagne reste inébranlable
La montagne ne sera pas du saké
La montagne existe sans mourir
Cent ans aujourd'hui
La montagne reste inébranlable
La montagne ne sera pas du saké
La montagne existe sans mourir
Deux cents ans aujourd'hui
La montagne reste inébranlable
La montagne ne sera pas du saké
La montagne existe sans mourir
La montagne a choisi d'exister ici
L'oke (montagne) ne mourra pas pour toujours
Ase.
Copyright: Babalawo Pele Obasa Obanifa, téléphone et contact WhatsApp: +2348166343145, emplacement Ile Ife Osun, Nigeria.
AVIS IMPORTANT: En ce qui concerne l'article ci-dessus, tous droits réservés, aucune partie de cet article ne peut être reproduite ou dupliquée sous quelque forme ou par quelque moyen que ce soit, électronique ou mécanique, y compris la photocopie et l'enregistrement ou par tout système de stockage ou de récupération d'informations sans autorisation écrite préalable du titulaire du droit d'auteur et de l'auteur Babalawo Obanifa, le faire est considéré comme illégal et entraînera des conséquences juridiques

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IFA CHANTS / GEBET FÜR LANGES LEBEN VON BABALAWO OBANIFA-Obanifa extreme Dokumentarfilme-Odu Ifa Ogunda Oyeku

Bis ins hohe Alter zu leben, ist in der Regel das Verlangen eines jeden Menschen. Ein langes Leben zu führen, erfordert angemessene körperliche und geistige Anstrengungen. Es wird allgemein angenommen, dass eine Person ein langes Leben haben kann, wenn sie eine gesunde Auswahl an Nahrungsmitteln und ein gesundes Gewicht beibehält. Vermeiden Sie Rauchen, übermäßigen Alkohol- und Drogenmissbrauch. Und versuchen Sie, körperlich aktiv zu sein. Abgesehen von körperlichen Anstrengungen glaubt man auch, dass spirituelle Gebete gebraucht werden. In dieser Arbeit wird Babalawo Obanifa einen der Ifa-Gesänge / Gebete dokumentieren, die in der Ifa-Spiritualität von Yoruba verfügbar sind und die verwendet werden können, um Olodumare (Gott) um ein langes Leben zu bitten. Einer der Ifa-Gesänge für ein langes Leben stammt von Odu Ifa Ogunda Oyeku; Die bloßen Gesänge davon werden die gewünschten Ergebnisse bringen.
II ich
II ich
II ich
II II
Dies ist das Symbol von Odu Ifa Ogunda Oyeku. Obwohl es während dieses Gebetes nicht gebraucht wird.
Nachfolgend finden Sie die Auszüge von Odu Ifa Ogunda Oyeku, die für die Langlebigkeit des Lebens verwendet werden können.
Ogunda aiku yakata
Dia Fun Odan, Awo Italalede
Ogunda o ku
Oye o ku
Ooku, Ooku ni agbalagba meji n ki ara hat gewonnen
Awo Oke
Lo dia fun Oke
Ti n raye alai-niku
Ebo ni won ni ko se
O gbebo nbo
Oh Rubo
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Oke wa n be nibe
Oke o kumon lailai
Ase
Übersetzungen
Ogunda aiku yakata
Dies war eine Ifa-Nachricht für Odan, Awo von Italalede
Ogunda ist nicht gestorben
Oye ist nicht gestorben
Ooku-Ooku ist die Sprache, mit der zwei Älteste sich gegenseitig großartig unterstützen
Awo von Oke (Berg)
Mache eine Ifa Nachricht für Oke
Wer wird lange auf Erden leben, ohne zu sterben?
Ihm wurde geraten, ebo anzubieten
Er folgte
Heute zwanzig Jahre
Der Berg bleibt unerschütterlich
Der Berg wird nicht willen sein
Der Berg existiert, ohne zu sterben
Heute dreißig Jahre
Der Berg bleibt unerschütterlich
Der Berg wird nicht willen sein
Der Berg existiert, ohne zu sterben
Heute fünfzig Jahre
Der Berg bleibt unerschütterlich
Der Berg wird nicht willen sein
Der Berg existiert, ohne zu sterben
Hundert Jahre heute
Der Berg bleibt unerschütterlich
Der Berg wird nicht willen sein
Der Berg existiert, ohne zu sterben
Heute zweihundert Jahre
Der Berg bleibt unerschütterlich
Der Berg wird nicht willen sein
Der Berg existiert, ohne zu sterben
Der Berg hat sich entschieden, hier zu existieren
Das Oke (Berg) wird nicht für immer sterben
Ase.
Copyright: Babalawo Pele Obasa Obanifa, Telefon- und WhatsApp-Kontakt: +2348166343145, Standort Ile Ife Osun, Bundesstaat Nigeria.
WICHTIGER HINWEIS: In Bezug auf den obigen Artikel, alle Rechte vorbehalten, darf kein Teil dieses Artikels in irgendeiner Form oder auf irgendeine Weise, elektronisch oder mechanisch, einschließlich Fotokopieren und Aufzeichnen, oder durch ein Informationsspeicherungs- oder -abrufsystem ohne vorherige schriftliche Genehmigung reproduziert oder vervielfältigt werden Dies gilt als rechtswidrig und zieht rechtliche Konsequenzen nach sich

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IFA CHANTS / Молитва за долгую жизнь от BABALAWO OBANIFA-Obanifa Extreme документальные фильмы-Odu Ifa Ogunda Oyeku

Достижение зрелой старости обычно является желанием каждого человека. Чтобы прожить всю жизнь, нужны адекватные физические и духовные усилия. Обычно считается, что человек может иметь долгую жизнь, поддерживая здоровый выбор пищи и здоровый вес. Избегайте курения, чрезмерного употребления алкоголя и наркотиков. И стараться быть физически активным. Помимо физических усилий также считается, что необходимы духовные молитвы. В этой работе Бабалаво Обанифа запишет одну из песен и молитв Ифа, доступных в Йоруба, и духовность Ифа, которую можно использовать, чтобы попросить Олодумаре (Бога) о долгой жизни. Одна из песнопений Ифа для долгой жизни происходит от Odu Ifa Ogunda Oyeku; Простые песнопения принесут желаемые результаты.
II I
II I
II I
II II
Это символ Оду Ифа Огунда Ойеку. Хотя это не нужно во время этой молитвы.
Ниже приведены выдержки из Odu Ifa Ogunda Oyeku, которые можно использовать для долголетия.
Огунда айку яката
Dia Fun Odan, Awo Italalede
Огунда о ку
Ой о ку
Ооку, Ооку ни Агбалагба Меджи Н Ки Ара Вон
Аво Оке
Ло диа веселье Оке
Ти н рае алай-нику
Эбо ни вон ни ко се
O gbebo nbo
О рубо
Огун Одун они oO
Гбоин-гбоин ни ти окэ
Оке Гбоин-Гбоин
Окей быть лайку ара
Огбон Одун они oO
Гбоин-гбоин ни ти окэ
Оке Гбоин-Гбоин
Окей быть лайку ара
Аадота Одун они oO
Гбоин-гбоин ни ти окэ
Оке Гбоин-Гбоин
Окей быть лайку ара
Огорун Одун они oO
Гбоин-гбоин ни ти окэ
Оке Гбоин-Гбоин
Окей быть лайку ара
Игба одун они оо
Гбоин-гбоин ни ти окэ
Оке Гбоин-Гбоин
Окей быть лайку ара
Ок, будь любезен
Oke o Kumon Lailai
Ase
Переводы
Огунда айку яката
Это было сообщение Ифа для Одана, Awo из Italalede
Огунда не умерла
Ой не умер
Ooku-Ooku - это язык, используемый двумя старейшинами для великого общения
Аво Оке (гора)
Сделать Ифа сообщение для Оке
Кто будет жить долго на земле, не умирая
Ему посоветовали предложить эбо
Он выполнил
Двадцать лет сегодня
Гора остается непоколебимой
Гора не будет ради
Гора существует без смерти
Тридцать лет сегодня
Гора остается непоколебимой
Гора не будет ради
Гора существует без смерти
Сегодня пятьдесят лет
Гора остается непоколебимой
Гора не будет ради
Гора существует без смерти
Сегодня сто лет
Гора остается непоколебимой
Гора не будет ради
Гора существует без смерти
Двести лет сегодня
Гора остается непоколебимой
Гора не будет ради
Гора существует без смерти
Гора решила существовать здесь
Оке (гора) не умрет вечно
ASE.
Авторское право: Babalawo Pele Obasa Obanifa, телефон и контакт WhatsApp: +2348166343145, местоположение Ile Ife osun штат Нигерия.
ВАЖНОЕ УВЕДОМЛЕНИЕ. Что касается статьи выше, все права защищены, ни одна часть этой статьи не может быть воспроизведена или воспроизведена в любой форме или любым способом, электронным или механическим, включая фотокопирование и запись, или любой системой хранения или поиска информации без предварительного письменного разрешения. от правообладателя и автора Babalawo Obanifa, это считается незаконным и влечет за собой юридические последствия

吃这些食物可以活到100岁| 健康
健康杂志
BABALAWO OBANIFA的《 IFA长寿/祈祷》 -Obanifa极端纪录片-Odu Ifa Ogunda Oyeku

活到成熟的年龄通常是每个人的愿望。 过着生活需要足够的体力和精神努力。 一般认为，通过保持健康的食物选择和健康的体重，一个人可以长寿。 避免吸烟，过量饮酒和滥用药物。 并尝试锻炼身体。 除了身体上的努力，人们还认为需要精神上的祈祷。 在这项工作中，巴巴拉瓦·奥巴尼法（Babalawo Obanifa）将记录约鲁巴（Yoruba）伊法灵性中可用的一种伊法圣歌/祷文，该灵性可用于向Olodumare（上帝）寻求长寿。 奥法·伊法·奥古达·奥耶库（Odu Ifa Ogunda Oyeku）带来了一种长寿的伊法圣歌； 单纯的吟唱会带来渴望的结果。
二
二
二
二
这是Odu Ifa Ogunda Oyeku的象征。 虽然在此祷告中不需要。
以下是可以延长寿命的Odu Ifa Ogunda Oyeku的提取物。
Ogunda aiku yakata
Dia Fun Odan，Awo Italalede
奥贡达奥库
Oye o ku
Ooku，Ooku ni ni agbalagba meji n ki ara won
奥沃
Lo dia fun Oke
蒂雷·阿莱尼库
Ebo ni won ni ko se
O gbebo nbo
欧鲁
Ogun Odun oni oo
糖蛋
奥克·格布恩
Oke n be laiku ara
Ogbon Odun oni oo
糖蛋
奥克·格布恩
Oke n be laiku ara
Aadota Odun oni oo
糖蛋
奥克·格布恩
Oke n be laiku ara
Ogorun Odun oni oo
糖蛋
奥克·格布恩
Oke n be laiku ara
Igba Odun oni oo
糖蛋
奥克·格布恩
Oke n be laiku ara
奥克·恩贝
奥克·库蒙·莱莱
e
翻译
Ogunda aiku yakata
这是Ifa给Italalede的Awo Odan的讯息
奥甘达没有死
Oye没有死
Ooku-Ooku是两位长者互相借鉴的语言
奥克的Awo（山）
向Ifa发消息
谁将在世上长寿不死
建议他提供ebo
他遵守了
今天二十年
这座山仍然不可动摇
山不会缘故
这座山没有死就存在
今天三十年
这座山仍然不可动摇
山不会缘故
这座山没有死就存在
今天五十年
这座山仍然不可动摇
山不会缘故
这座山没有死就存在
今天一百年
这座山仍然不可动摇
山不会缘故
这座山没有死就存在
今天两百年
这座山仍然不可动摇
山不会缘故
这座山没有死就存在
这座山已经选择存在于此
oke（山）不会永远死
麻生
版权：Babalawo Pele Obasa Obanifa，电话和whatsapp联系人：+2348166343145，位于尼日利亚Ile Ife osun省。
重要声明：关于上述条款，保留所有权利，未经事先书面许可，不得以任何形式或通过任何方式（包括影印和录制的电子或机械方式或任何信息存储或检索系统）复制或复制本文的任何部分 版权持有人和作者Babalawo Obanifa的行为被认为是非法的，并将引起法律后果
Essen Sie diese Lebensmittel, um 100 zu leben | Gesundheit
Gesundheitsmagazin
IFA CHANTS / GEBET FÜR LANGES LEBEN VON BABALAWO OBANIFA-Obanifa extreme Dokumentarfilme-Odu Ifa Ogunda Oyeku

Bis ins hohe Alter zu leben, ist in der Regel das Verlangen eines jeden Menschen. Ein langes Leben zu führen, erfordert angemessene körperliche und geistige Anstrengungen. Es wird allgemein angenommen, dass eine Person ein langes Leben haben kann, wenn sie eine gesunde Auswahl an Nahrungsmitteln und ein gesundes Gewicht beibehält. Vermeiden Sie Rauchen, übermäßigen Alkohol- und Drogenmissbrauch. Und versuchen Sie, körperlich aktiv zu sein. Abgesehen von körperlichen Anstrengungen glaubt man auch, dass spirituelle Gebete gebraucht werden. In dieser Arbeit wird Babalawo Obanifa einen der Ifa-Gesänge / Gebete dokumentieren, die in der Ifa-Spiritualität von Yoruba verfügbar sind und die verwendet werden können, um Olodumare (Gott) um ein langes Leben zu bitten. Einer der Ifa-Gesänge für ein langes Leben stammt von Odu Ifa Ogunda Oyeku; Die bloßen Gesänge davon werden die gewünschten Ergebnisse bringen.
II ich
II ich
II ich
II II
Dies ist das Symbol von Odu Ifa Ogunda Oyeku. Obwohl es während dieses Gebetes nicht gebraucht wird.
Nachfolgend finden Sie die Auszüge von Odu Ifa Ogunda Oyeku, die für die Langlebigkeit des Lebens verwendet werden können.
Ogunda aiku yakata
Dia Fun Odan, Awo Italalede
Ogunda o ku
Oye o ku
Ooku, Ooku ni agbalagba meji n ki ara hat gewonnen
Awo Oke
Lo dia fun Oke
Ti n raye alai-niku
Ebo ni won ni ko se
O gbebo nbo
Oh Rubo
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
Oke n be laiku ara
Oke wa n be nibe
Oke o kumon lailai
Ase
Übersetzungen
Ogunda aiku yakata
Dies war eine Ifa-Nachricht für Odan, Awo von Italalede
Ogunda ist nicht gestorben
Oye ist nicht gestorben
Ooku-Ooku ist die Sprache, mit der zwei Älteste sich gegenseitig großartig unterstützen
Awo von Oke (Berg)
Mache eine Ifa Nachricht für Oke
Wer wird lange auf Erden leben, ohne zu sterben?
Ihm wurde geraten, ebo anzubieten
Er folgte
Heute zwanzig Jahre
Der Berg bleibt unerschütterlich
Der Berg wird nicht willen sein
Der Berg existiert, ohne zu sterben
Heute dreißig Jahre
Der Berg bleibt unerschütterlich
Der Berg wird nicht willen sein
Der Berg existiert, ohne zu sterben
Heute fünfzig Jahre
Der Berg bleibt unerschütterlich
Der Berg wird nicht willen sein
Der Berg existiert, ohne zu sterben
Hundert Jahre heute
Der Berg bleibt unerschütterlich
Der Berg wird nicht willen sein
Der Berg existiert, ohne zu sterben
Heute zweihundert Jahre
Der Berg bleibt unerschütterlich
Der Berg wird nicht willen sein
Der Berg existiert, ohne zu sterben
Der Berg hat sich entschieden, hier zu existieren
Das Oke (Berg) wird nicht für immer sterben
Ase.
Copyright: Babalawo Pele Obasa Obanifa, Telefon- und WhatsApp-Kontakt: +2348166343145, Standort Ile Ife Osun, Bundesstaat Nigeria.
WICHTIGER HINWEIS: In Bezug auf den obigen Artikel, alle Rechte vorbehalten, darf kein Teil dieses Artikels in irgendeiner Form oder auf irgendeine Weise, elektronisch oder mechanisch, einschließlich Fotokopieren und Aufzeichnen, oder durch ein Informationsspeicherungs- oder -abrufsystem ohne vorherige schriftliche Genehmigung reproduziert oder vervielfältigt werden Dies gilt als rechtswidrig und zieht rechtliche Konsequenzen nach sich

Есть эти продукты, чтобы жить до 100 | Здоровье
Журнал Здоровья
IFA CHANTS / Молитва за долгую жизнь от BABALAWO OBANIFA-Obanifa Extreme документальные фильмы-Odu Ifa Ogunda Oyeku

Достижение зрелой старости обычно является желанием каждого человека. Чтобы прожить всю жизнь, нужны адекватные физические и духовные усилия. Обычно считается, что человек может иметь долгую жизнь, поддерживая здоровый выбор пищи и здоровый вес. Избегайте курения, чрезмерного употребления алкоголя и наркотиков. И стараться быть физически активным. Помимо физических усилий также считается, что необходимы духовные молитвы. В этой работе Бабалаво Обанифа запишет одну из песен и молитв Ифа, доступных в Йоруба, и духовность Ифа, которую можно использовать, чтобы попросить Олодумаре (Бога) о долгой жизни. Одна из песнопений Ифа для долгой жизни происходит от Odu Ifa Ogunda Oyeku; Простые песнопения принесут желаемые результаты.
II I
II I
II I
II II
Это символ Оду Ифа Огунда Ойеку. Хотя это не нужно во время этой молитвы.
Ниже приведены выдержки из Odu Ifa Ogunda Oyeku, которые можно использовать для долголетия.
Огунда айку яката
Dia Fun Odan, Awo Italalede
Огунда о ку
Ой о ку
Ооку, Ооку ни Агбалагба Меджи Н Ки Ара Вон
Аво Оке
Ло диа веселье Оке
Ти н рае алай-нику
Эбо ни вон ни ко се
O gbebo nbo
О рубо
Огун Одун они oO
Гбоин-гбоин ни ти окэ
Оке Гбоин-Гбоин
Окей быть лайку ара
Огбон Одун они oO
Гбоин-гбоин ни ти окэ
Оке Гбоин-Гбоин
Окей быть лайку ара
Аадота Одун они oO
Гбоин-гбоин ни ти окэ
Оке Гбоин-Гбоин
Окей быть лайку ара
Огорун Одун они oO
Гбоин-гбоин ни ти окэ
Оке Гбоин-Гбоин
Окей быть лайку ара
Игба одун они оо
Гбоин-гбоин ни ти окэ
Оке Гбоин-Гбоин
Окей быть лайку ара
Ок, будь любезен
Oke o Kumon Lailai
Ase
Переводы
Огунда айку яката
Это было сообщение Ифа для Одана, Awo из Italalede
Огунда не умерла
Ой не умер
Ooku-Ooku - это язык, используемый двумя старейшинами для великого общения
Аво Оке (гора)
Сделать Ифа сообщение для Оке
Кто будет жить долго на земле, не умирая
Ему посоветовали предложить эбо
Он выполнил
Двадцать лет сегодня
Гора остается непоколебимой
Гора не будет ради
Гора существует без смерти
Тридцать лет сегодня
Гора остается непоколебимой
Гора не будет ради
Гора существует без смерти
Сегодня пятьдесят лет
Гора остается непоколебимой
Гора не будет ради
Гора существует без смерти
Сегодня сто лет
Гора остается непоколебимой
Гора не будет ради
Гора существует без смерти
Двести лет сегодня
Гора остается непоколебимой
Гора не будет ради
Гора существует без смерти
Гора решила существовать здесь
Оке (гора) не умрет вечно
ASE.
Авторское право: Babalawo Pele Obasa Obanifa, телефон и контакт WhatsApp: +2348166343145, местоположение Ile Ife osun штат Нигерия.
ВАЖНОЕ УВЕДОМЛЕНИЕ. Что касается статьи выше, все права защищены, ни одна часть этой статьи не может быть воспроизведена или воспроизведена в любой форме или любым способом, электронным или механическим, включая фотокопирование и запись, или любой системой хранения или поиска информации без предварительного письменного разрешения. от правообладателя и автора Babalawo Obanifa, это считается незаконным и влечет за собой юридические последствия

吃这些食物可以活到100岁| 健康
健康杂志
BABALAWO OBANIFA的《 IFA长寿/祈祷》 -Obanifa极端纪录片-Odu Ifa Ogunda Oyeku

活到成熟的年龄通常是每个人的愿望。 过着生活需要足够的体力和精神努力。 一般认为，通过保持健康的食物选择和健康的体重，一个人可以长寿。 避免吸烟，过量饮酒和滥用药物。 并尝试锻炼身体。 除了身体上的努力，人们还认为需要精神上的祈祷。 在这项工作中，巴巴拉瓦·奥巴尼法（Babalawo Obanifa）将记录约鲁巴（Yoruba）伊法灵性中可用的一种伊法圣歌/祷文，该灵性可用于向Olodumare（上帝）寻求长寿。 奥法·伊法·奥古达·奥耶库（Odu Ifa Ogunda Oyeku）带来了一种长寿的伊法圣歌； 单纯的吟唱会带来渴望的结果。
二
二
二
二
这是Odu Ifa Ogunda Oyeku的象征。 虽然在此祷告中不需要。
以下是可以延长寿命的Odu Ifa Ogunda Oyeku的提取物。
Ogunda aiku yakata
Dia Fun Odan，Awo Italalede
奥贡达奥库
Oye o ku
Ooku，Ooku ni ni agbalagba meji n ki ara won
奥沃
Lo dia fun Oke
蒂雷·阿莱尼库
Ebo ni won ni ko se
O gbebo nbo
欧鲁
Ogun Odun oni oo
糖蛋
奥克·格布恩
Oke n be laiku ara
Ogbon Odun oni oo
糖蛋
奥克·格布恩
Oke n be laiku ara
Aadota Odun oni oo
糖蛋
奥克·格布恩
Oke n be laiku ara
Ogorun Odun oni oo
糖蛋
奥克·格布恩
Oke n be laiku ara
Igba Odun oni oo
糖蛋
奥克·格布恩
Oke n be laiku ara
奥克·恩贝
奥克·库蒙·莱莱
e
翻译
Ogunda aiku yakata
这是Ifa给Italalede的Awo Odan的讯息
奥甘达没有死
Oye没有死
Ooku-Ooku是两位长者互相借鉴的语言
奥克的Awo（山）
向Ifa发消息
谁将在世上长寿不死
建议他提供ebo
他遵守了
今天二十年
这座山仍然不可动摇
山不会缘故
这座山没有死就存在
今天三十年
这座山仍然不可动摇
山不会缘故
这座山没有死就存在
今天五十年
这座山仍然不可动摇
山不会缘故
这座山没有死就存在
今天一百年
这座山仍然不可动摇
山不会缘故
这座山没有死就存在
今天两百年
这座山仍然不可动摇
山不会缘故
这座山没有死就存在
这座山已经选择存在于此
oke（山）不会永远死
麻生
版权：Babalawo Pele Obasa Obanifa，电话和whatsapp联系人：+2348166343145，位于尼日利亚Ile Ife osun省。
重要声明：关于上述条款，保留所有权利，未经事先书面许可，不得以任何形式或通过任何方式（包括影印和录制的电子或机械方式或任何信息存储或检索系统）复制或复制本文的任何部分 版权持有人和作者Babalawo Obanifa的行为被认为是非法的，并将引起法律后果

100 से जीने के लिए खाएं ये खाद्य पदार्थ | स्वास्थ्य
स्वास्थ्य पत्रिका
BABALAWO OBANIFA-Obanifa चरम वृत्तचित्रों द्वारा लंबी जीवन के लिए IFA चार्ट / प्रार्थना

बुढ़ापे को पकाकर जीना आमतौर पर हर इंसान की चाहत होती है। जीवन भर साथ रहने के लिए पर्याप्त शारीरिक और आध्यात्मिक प्रयासों की आवश्यकता होती है। यह सामान्य तौर पर माना जाता है कि स्वस्थ भोजन के विकल्प और स्वस्थ वजन को बनाए रखने से व्यक्ति की लंबी आयु हो सकती है। धूम्रपान, अत्यधिक शराब और नशीली दवाओं के दुरुपयोग से बचें। और शारीरिक रूप से सक्रिय रहने की कोशिश करें। शारीरिक प्रयासों के अलावा यह भी माना जाता है कि आध्यात्मिक प्रार्थनाओं की आवश्यकता होती है। इस काम में बाबालाव ओबनिफा योरूबा इफ आध्यात्मिकता में उपलब्ध इया मंत्रों / प्रार्थना में से एक का दस्तावेजीकरण करेंगे जिसका उपयोग ओल्दुमारे (ईश्वर) से लंबे जीवन के लिए करने के लिए किया जा सकता है। लंबे जीवन के लिए इफ मंत्रों में से एक ओडु इफ ओगुंडा ओयेकु से निकला है; इसके मात्र जप से मनोवांछित फल की प्राप्ति होगी।
द्वितीय मैं
द्वितीय मैं
द्वितीय मैं
द्वितीय द्वितीय
यह Odu Ifa Ogunda Oyeku का प्रतीक है। हालांकि इस प्रार्थना के दौरान इसकी आवश्यकता नहीं है।
नीचे Odu Ifa Ogunda Oyeku का अर्क है जिसका उपयोग जीवन की दीर्घायु के लिए किया जा सकता है।
औगुंडा अकु यकटा
दीया फन ओडान, आवो इटालिडेड
ओगुंडा ओ कु
ओये ओ कू
ओकू, ओकू नी अगबलगा मीजी एन की आरा जीता
आवो ओके
लो डिया मज़ा ओके
तैं न रेये अलै-निकु
इबो नी जीता नी को से
ओ गब्बे नबो
ओ रूबो
ओगुन ओडुं ओनि ऊ
Gboin-gboin ni ti Oke
ओके ग्बोइन-ग्बोइन
ओके एन लाईकू आरा
ओगबन ओदुन ओनी ऊ
Gboin-gboin ni ti Oke
ओके ग्बोइन-ग्बोइन
ओके एन लाईकू आरा
आदोटा ओडुं ओनि ऊ
Gboin-gboin ni ti Oke
ओके ग्बोइन-ग्बोइन
ओके एन लाईकू आरा
ओगोरुन ओदुन ओनी ऊ
Gboin-gboin ni ti Oke
ओके ग्बोइन-ग्बोइन
ओके एन लाईकू आरा
इगबा ओडुं ओनि ऊ
Gboin-gboin ni ti Oke
ओके ग्बोइन-ग्बोइन
ओके एन लाईकू आरा
ओके वा n निब हो
ओके ओ कुमोन ललाई
ase
अनुवाद
औगुंडा अकु यकटा
यह ओडान के लिए इवा संदेश था, इटालिडे का आवो
ओगुंडा की मृत्यु नहीं हुई
ओये नहीं मरा
ओकु-ओकू दो बड़ों द्वारा एक-दूसरे को महान बनाने के लिए भाषा का उपयोग है
ओवे का ओव (पर्वत)
ओके के लिए इफ्ता संदेश बनाएं
जो मरने के बिना पृथ्वी पर लंबे समय तक रहने वाला है
उसे ईबो की पेशकश करने की सलाह दी गई थी
उसने अनुपालन किया
आज बीस साल
पहाड़ अडिग रहता है
पहाड़ की खातिर नहीं किया जाएगा
मरने के बिना पहाड़ अस्तित्व में है
आज तीस साल
पहाड़ अडिग रहता है
पहाड़ की खातिर नहीं किया जाएगा
मरने के बिना पहाड़ अस्तित्व में है
आज पचास साल
पहाड़ अडिग रहता है
पहाड़ की खातिर नहीं किया जाएगा
मरने के बिना पहाड़ अस्तित्व में है
आज सौ साल
पहाड़ अडिग रहता है
पहाड़ की खातिर नहीं किया जाएगा
मरने के बिना पहाड़ अस्तित्व में है
आज दो सौ साल
पहाड़ अडिग रहता है
पहाड़ की खातिर नहीं किया जाएगा
मरने के बिना पहाड़ अस्तित्व में है
पहाड़ ने यहाँ अस्तित्व के लिए चुना है
ऊक (पर्वत) हमेशा के लिए नहीं मर जाएगा
Ase।
कॉपीराइट: बबालावो पेले ओबासा ओबनिफा, फोन और व्हाट्सएप संपर्क: 13:48166343145, स्थान इले इफ ओसुन राज्य नाइजीरिया।
महत्वपूर्ण सूचना: जैसा कि ऊपर दिए गए लेख के अनुसार, सभी अधिकार सुरक्षित हैं, इस लेख का कोई भी भाग किसी भी रूप में या किसी भी तरह से इलेक्ट्रॉनिक या मैकेनिकल द्वारा फोटोकॉपी और रिकॉर्डिंग या किसी भी जानकारी के भंडारण या पुनर्प्राप्ति प्रणाली से लिखित अनुमति के बिना पुन: प्रस्तुत या दोहराया नहीं जा सकता है। कॉपीराइट धारक और लेखक बबालावो ओबनिफा से, ऐसा करना गैरकानूनी माना जाता है और कानूनी परिणाम को आकर्षित करेगा
100 से जीने के लिए खाएं ये खाद्य पदार्थ | स्वास्थ्य
स्वास्थ्य पत्रिका
BABALAWO OBANIFA-Obanifa चरम वृत्तचित्रों द्वारा लंबी जीवन के लिए IFA चार्ट / प्रार्थना

बुढ़ापे को पकाकर जीना आमतौर पर हर इंसान की चाहत होती है। जीवन भर साथ रहने के लिए पर्याप्त शारीरिक और आध्यात्मिक प्रयासों की आवश्यकता होती है। यह सामान्य तौर पर माना जाता है कि स्वस्थ भोजन के विकल्प और स्वस्थ वजन को बनाए रखने से व्यक्ति की लंबी आयु हो सकती है। धूम्रपान, अत्यधिक शराब और नशीली दवाओं के दुरुपयोग से बचें। और शारीरिक रूप से सक्रिय रहने की कोशिश करें। शारीरिक प्रयासों के अलावा यह भी माना जाता है कि आध्यात्मिक प्रार्थनाओं की आवश्यकता होती है। इस काम में बाबालाव ओबनिफा योरूबा इफ आध्यात्मिकता में उपलब्ध इया मंत्रों / प्रार्थना में से एक का दस्तावेजीकरण करेंगे जिसका उपयोग ओल्दुमारे (ईश्वर) से लंबे जीवन के लिए करने के लिए किया जा सकता है। लंबे जीवन के लिए इफ मंत्रों में से एक ओडु इफ ओगुंडा ओयेकु से निकला है; इसके मात्र जप से मनोवांछित फल की प्राप्ति होगी।
द्वितीय मैं
द्वितीय मैं
द्वितीय मैं
द्वितीय द्वितीय
यह Odu Ifa Ogunda Oyeku का प्रतीक है। हालांकि इस प्रार्थना के दौरान इसकी आवश्यकता नहीं है।
नीचे Odu Ifa Ogunda Oyeku का अर्क है जिसका उपयोग जीवन की दीर्घायु के लिए किया जा सकता है।
औगुंडा अकु यकटा
दीया फन ओडान, आवो इटालिडेड
ओगुंडा ओ कु
ओये ओ कू
ओकू, ओकू नी अगबलगा मीजी एन की आरा जीता
आवो ओके
लो डिया मज़ा ओके
तैं न रेये अलै-निकु
इबो नी जीता नी को से
ओ गब्बे नबो
ओ रूबो
ओगुन ओडुं ओनि ऊ
Gboin-gboin ni ti Oke
ओके ग्बोइन-ग्बोइन
ओके एन लाईकू आरा
ओगबन ओदुन ओनी ऊ
Gboin-gboin ni ti Oke
ओके ग्बोइन-ग्बोइन
ओके एन लाईकू आरा
आदोटा ओडुं ओनि ऊ
Gboin-gboin ni ti Oke
ओके ग्बोइन-ग्बोइन
ओके एन लाईकू आरा
ओगोरुन ओदुन ओनी ऊ
Gboin-gboin ni ti Oke
ओके ग्बोइन-ग्बोइन
ओके एन लाईकू आरा
इगबा ओडुं ओनि ऊ
Gboin-gboin ni ti Oke
ओके ग्बोइन-ग्बोइन
ओके एन लाईकू आरा
ओके वा n निब हो
ओके ओ कुमोन ललाई
ase
अनुवाद
औगुंडा अकु यकटा
यह ओडान के लिए इवा संदेश था, इटालिडे का आवो
ओगुंडा की मृत्यु नहीं हुई
ओये नहीं मरा
ओकु-ओकू दो बड़ों द्वारा एक-दूसरे को महान बनाने के लिए भाषा का उपयोग है
ओवे का ओव (पर्वत)
ओके के लिए इफ्ता संदेश बनाएं
जो मरने के बिना पृथ्वी पर लंबे समय तक रहने वाला है
उसे ईबो की पेशकश करने की सलाह दी गई थी
उसने अनुपालन किया
आज बीस साल
पहाड़ अडिग रहता है
पहाड़ की खातिर नहीं किया जाएगा
मरने के बिना पहाड़ अस्तित्व में है
आज तीस साल
पहाड़ अडिग रहता है
पहाड़ की खातिर नहीं किया जाएगा
मरने के बिना पहाड़ अस्तित्व में है
आज पचास साल
पहाड़ अडिग रहता है
पहाड़ की खातिर नहीं किया जाएगा
मरने के बिना पहाड़ अस्तित्व में है
आज सौ साल
पहाड़ अडिग रहता है
पहाड़ की खातिर नहीं किया जाएगा
मरने के बिना पहाड़ अस्तित्व में है
आज दो सौ साल
पहाड़ अडिग रहता है
पहाड़ की खातिर नहीं किया जाएगा
मरने के बिना पहाड़ अस्तित्व में है
पहाड़ ने यहाँ अस्तित्व के लिए चुना है
ऊक (पर्वत) हमेशा के लिए नहीं मर जाएगा
Ase।
कॉपीराइट: बबालावो पेले ओबासा ओबनिफा, फोन और व्हाट्सएप संपर्क: 13:48166343145, स्थान इले इफ ओसुन राज्य नाइजीरिया।
महत्वपूर्ण सूचना: जैसा कि ऊपर दिए गए लेख के अनुसार, सभी अधिकार सुरक्षित हैं, इस लेख का कोई भी भाग किसी भी रूप में या किसी भी तरह से इलेक्ट्रॉनिक या मैकेनिकल द्वारा फोटोकॉपी और रिकॉर्डिंग या किसी भी जानकारी के भंडारण या पुनर्प्राप्ति प्रणाली से लिखित अनुमति के बिना पुन: प्रस्तुत या दोहराया नहीं जा सकता है। कॉपीराइट धारक और लेखक बबालावो ओबनिफा से, ऐसा करना गैरकानूनी माना जाता है और कानूनी परिणाम को आकर्षित करेगा

أكل هذه الأطعمة للعيش إلى 100 | الصحة
مجلة الصحة
IFA CHANTS / الصلاة من أجل حياة طويلة بقلم BABALAWO OBANIFA-Obanifa الأفلام الوثائقية المتطرفة- Odu Ifa Ogunda Oyeku

عادة ما تكون الحياة الناضجة لكبار السن هي رغبة كل إنسان. وجود على طول الحياة يتطلب بذل جهود بدنية وروحية كافية. يعتقد عامة أن الفرد يمكن أن يعيش حياة طويلة من خلال الحفاظ على خيارات الطعام الصحي والوزن الصحي. تجنب التدخين والإفراط في تعاطي المخدرات وتعاطي المخدرات. وحاول أن تكون نشطة بدنيا. بصرف النظر عن الجهود البدنية ، يعتقد أيضًا أن هناك حاجة إلى الصلوات الروحية. في هذا العمل ، سيوثق Babalawo Obanifa أحد الهتافات / الصلاة المتاحة في Yoruba Ifa الروحانية التي يمكن استخدامها لطرح Olodumare (الله) لحياة طويلة. واحدة من الهتافات إيفا لحياة طويلة مستمدة من Odu Ifa Ogunda Oyeku؛ مجرد الهتافات من ذلك سيجلب نتائج الرغبة.
II I
II I
II I
II II
هذا هو رمز Odu Ifa Ogunda Oyeku. على الرغم من عدم الحاجة إليها خلال هذه الصلاة.
فيما يلي مقتطفات من Odu Ifa Ogunda Oyeku التي يمكن استخدامها لطول العمر.
أوجوندا أيكو ياكاتا
ديا فن أودان ، أوو إيتالاليدي
أوغندا يا كو
يا يا كو
Ooku ، Ooku ni agbalagba meji n ki ara فاز
أوو أوك
لو ديا المرح أوك
Ti n raye alai-niku
فاز Ebo ni ni ko se
يا غبيبو nbo
يا روبو
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
أوك ن يكون laiku آرا
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
أوك ن يكون laiku آرا
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
أوك ن يكون laiku آرا
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
أوك ن يكون laiku آرا
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
أوك ن يكون laiku آرا
اوك وا ن كن
أوكي كومون ليلاي
بورصة عمان
ترجمة
أوجوندا أيكو ياكاتا
وكانت هذه رسالة إيفا لأودان ، أوو من Italalede
لم يموت أوغندا
لم يمت أوي
Ooku-Ooku هو استخدام اللغة من قبل اثنين من كبار السن لعظيم بعضهم البعض
Awo of Oke (الجبل)
جعل رسالة إيفا ل Oke
الذي سوف يعيش طويلا على الأرض دون أن يموت
وقد نصح بتقديم ebo
امتثل
عشرون سنة اليوم
الجبل لا يزال ثابتا
الجبل لن يكون ساكي
الجبل موجود بدون موت
ثلاثون سنة اليوم
الجبل لا يزال ثابتا
الجبل لن يكون ساكي
الجبل موجود بدون موت
خمسون سنة اليوم
الجبل لا يزال ثابتا
الجبل لن يكون ساكي
الجبل موجود بدون موت
مائة سنة اليوم
الجبل لا يزال ثابتا
الجبل لن يكون ساكي
الجبل موجود بدون موت
مائتي سنة اليوم
الجبل لا يزال ثابتا
الجبل لن يكون ساكي
الجبل موجود بدون موت
اختار الجبل الوجود هنا
فإن أوك (الجبل) لن يموت إلى الأبد
بورصة عمان.
حقوق الطبع والنشر: Babalawo Pele Obasa Obanifa ، الهاتف واتس اب الاتصال: +2348166343145 ، موقع Ile Ife osun ولاية نيجيريا.
إشعار هام: فيما يتعلق بالمادة أعلاه ، جميع الحقوق محفوظة ، لا يجوز إعادة إنتاج أو نسخ أي جزء من هذه المادة بأي شكل أو بأي وسيلة ، سواء كانت إلكترونية أو ميكانيكية ، بما في ذلك التصوير والتسجيل أو أي نظام لتخزين المعلومات أو استرجاعها دون إذن كتابي مسبق من صاحب حقوق الطبع والنشر والمؤلف Babalawo Obanifa ، يعتبر القيام بذلك غير قانوني وسيؤدي إلى نتيجة قانونية
Other article on how to live Long by various writers
Healthbeat
Tips for a longer life
No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple:
Don't smoke.
Enjoy physical and mental activities every day.
Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
Maintain a healthy weight and body shape.
Challenge your mind. Keep learning and trying new activities.
Build a strong social network.
Follow preventive care and screening guidelines.
Floss, brush, and see a dentist regularly.
Ask your doctor if medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis, or high cholesterol.
Smoking: An enemy of longevity
If you want to live a long, healthy life, make sure you're among the nonsmokers. Smoking contributes to heart disease, osteoporosis, emphysema and other chronic lung problems, and stroke. It makes breathing during exercise much harder and thus can make activity less enticing. It appears to compromise memory, too.
The news does get better. People who quit smoking can repair some, if not all, of the damage done. After a smoker quits, the risk of heart disease begins to drop within a few months, and in five years, it matches that of someone who never smoked. Stroke risk drops to equal that of a nonsmoker within two to four years after a smoker quits, according to one study. The death rate from colorectal cancer also decreases each year after quitting. At any age, quitting progressively cuts your risk of dying from cancer related to smoking, although this drop is most marked in those who quit before age 50.
Diet and aging: Gaining a nutritional edge
Plenty of research suggests that eating healthy foods can help extend your life and improve your health. Studies reveal that a healthy diet can help you sidestep ailments that plague people more as they age, including heart disease, hypertension, cancer, and cataracts.
There is no shortage of new and conflicting advice on diet and nutrition. Stick to the basics with more broad-based changes, such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories in and calories out.
Choose fruits and vegetables wisely
Get at least five servings of fruits and vegetables a day. When filling your plate with fruits and vegetables, choose from a full color palette. For even more health benefits, aim for nine servings a day. To get there, choose vegetable soups and vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and select it for snacks or as a sweet end note after meals.
Choose fats wisely
Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fats entirely. Limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories.
If you don't have coronary artery disease, the American Heart Association recommends eating foods rich in omega-3 fatty acids, such as salmon, trout, or mackerel, twice weekly. If you have documented coronary artery disease, consume roughly 1 gram a day of EPA or DHA from oily fish and supplements if your doctor advises this.
Choose carbohydrates wisely
Choose whole-grain foods over those made with refined grains, such as white bread. Look beyond popular choices like whole oats and brown rice to lesser-known whole grains like barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.
Choosing protein wisely
Emphasize plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eati
eating beans and grains helps you get a full complement of amino acids over the course of a week. Shy away from protein sources high in saturated fat. Favor fish and well-trimmed poultry. If you do eat beef, pick lean cuts.
Don't char or overcook meat, poultry, or fish — it causes a buildup of carcinogens. Cutting off fat, which causes flames to flare on the grill, can help avoid charring; try gently sautéing, steaming, or braising these foods in liquid instead. Grilling vegetables is safe, however.
Turning the tide on weight gain
Turning the tide to lose weight — or just holding the line at your current weight — can be difficult. The following tips may help:
Line up support. Work with your doctor and, possibly, a nutritionist or personal trainer. Ask for help in setting a reasonable goal and taking small steps that make success more likely. Tell friends and family about your goal, too.
Shut down the kitchen. Make your kitchen off-limits after dinner — even if you need to run a strip of crime tape across the door to do so.
Aim for a small change. Trimming 5% to 10% of your starting weight is a realistic goal with excellent health benefits, including reducing blood pressure and cholesterol levels and lowering the risk for diabetes.
Eat well. Focus on vegetables and whole grains, which are digested slowly. Limit refined carbohydrates. Enjoy moderate amounts of monounsaturated and polyunsaturated fats in your diet. Cut down on saturated fats and avoid trans fats.
Watch the balance. Taking in more calories than you burn off adds extra pounds. Burning off more calories than you take in shaves pounds. A moderately active person who gets about 30 minutes of exercise a day needs 15 calories of food for each pound of body weight. To lose a pound a week, you need to lop off about 500 calories a day by becoming more active and eating less.
Step up activity. If you are struggling to maintain a healthy weight or need to lose weight, the 2005 Dietary Guidelines for Americans recommend 60 to 90 minutes a day of moderate activity. You can work out in one daily session or shorter bouts at least 10 minutes long. Walking is safe for practically everyone. Talk to your doctor if you'd like to include more vigorous activities, which give you twice the bang for your exercise buck — that is, one minute of vigorous activity equals roughly two minutes of moderate activity.
ttpDisclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
How to live longer: A ‘blue zones’ diet could increase life expectancy
How to live longer: A "blue zones" diet could increase life expectancy (Image: GETTY)
HOW TO live longer: Over the years, a long and healthy life has been attributed to eating a healthy diet. But with so many diets considered healthy, which one is deemed best for boosting longevity? According to Dan Buettner, a “blue zones” diet could increase your life expectancy.
أكل هذه الأطعمة للعيش إلى 100 | الصحة
مجلة الصحة
IFA CHANTS / الصلاة من أجل حياة طويلة بقلم BABALAWO OBANIFA-Obanifa الأفلام الوثائقية المتطرفة- Odu Ifa Ogunda Oyeku

عادة ما تكون الحياة الناضجة لكبار السن هي رغبة كل إنسان. وجود على طول الحياة يتطلب بذل جهود بدنية وروحية كافية. يعتقد عامة أن الفرد يمكن أن يعيش حياة طويلة من خلال الحفاظ على خيارات الطعام الصحي والوزن الصحي. تجنب التدخين والإفراط في تعاطي المخدرات وتعاطي المخدرات. وحاول أن تكون نشطة بدنيا. بصرف النظر عن الجهود البدنية ، يعتقد أيضًا أن هناك حاجة إلى الصلوات الروحية. في هذا العمل ، سيوثق Babalawo Obanifa أحد الهتافات / الصلاة المتاحة في Yoruba Ifa الروحانية التي يمكن استخدامها لطرح Olodumare (الله) لحياة طويلة. واحدة من الهتافات إيفا لحياة طويلة مستمدة من Odu Ifa Ogunda Oyeku؛ مجرد الهتافات من ذلك سيجلب نتائج الرغبة.
II I
II I
II I
II II
هذا هو رمز Odu Ifa Ogunda Oyeku. على الرغم من عدم الحاجة إليها خلال هذه الصلاة.
فيما يلي مقتطفات من Odu Ifa Ogunda Oyeku التي يمكن استخدامها لطول العمر.
أوجوندا أيكو ياكاتا
ديا فن أودان ، أوو إيتالاليدي
أوغندا يا كو
يا يا كو
Ooku ، Ooku ni agbalagba meji n ki ara فاز
أوو أوك
لو ديا المرح أوك
Ti n raye alai-niku
فاز Ebo ni ni ko se
يا غبيبو nbo
يا روبو
Ogun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
أوك ن يكون laiku آرا
Ogbon Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
أوك ن يكون laiku آرا
Aadota Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
أوك ن يكون laiku آرا
Ogorun Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
أوك ن يكون laiku آرا
Igba Odun oni oo
Gboin-gboin ni ti Oke
Oke Gboin-gboin
أوك ن يكون laiku آرا
اوك وا ن كن
أوكي كومون ليلاي
بورصة عمان
ترجمة
أوجوندا أيكو ياكاتا
وكانت هذه رسالة إيفا لأودان ، أوو من Italalede
لم يموت أوغندا
لم يمت أوي
Ooku-Ooku هو استخدام اللغة من قبل اثنين من كبار السن لعظيم بعضهم البعض
Awo of Oke (الجبل)
جعل رسالة إيفا ل Oke
الذي سوف يعيش طويلا على الأرض دون أن يموت
وقد نصح بتقديم ebo
امتثل
عشرون سنة اليوم
الجبل لا يزال ثابتا
الجبل لن يكون ساكي
الجبل موجود بدون موت
ثلاثون سنة اليوم
الجبل لا يزال ثابتا
الجبل لن يكون ساكي
الجبل موجود بدون موت
خمسون سنة اليوم
الجبل لا يزال ثابتا
الجبل لن يكون ساكي
الجبل موجود بدون موت
مائة سنة اليوم
الجبل لا يزال ثابتا
الجبل لن يكون ساكي
الجبل موجود بدون موت
مائتي سنة اليوم
الجبل لا يزال ثابتا
الجبل لن يكون ساكي
الجبل موجود بدون موت
اختار الجبل الوجود هنا
فإن أوك (الجبل) لن يموت إلى الأبد
بورصة عمان.
حقوق الطبع والنشر: Babalawo Pele Obasa Obanifa ، الهاتف واتس اب الاتصال: +2348166343145 ، موقع Ile Ife osun ولاية نيجيريا.
إشعار هام: فيما يتعلق بالمادة أعلاه ، جميع الحقوق محفوظة ، لا يجوز إعادة إنتاج أو نسخ أي جزء من هذه المادة بأي شكل أو بأي وسيلة ، سواء كانت إلكترونية أو ميكانيكية ، بما في ذلك التصوير والتسجيل أو أي نظام لتخزين المعلومات أو استرجاعها دون إذن كتابي مسبق من صاحب حقوق الطبع والنشر والمؤلف Babalawo Obanifa ، يعتبر القيام بذلك غير قانوني وسيؤدي إلى نتيجة قانونية
Other article on how to live Long by various writers
Healthbeat
Tips for a longer life
No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple:
Don't smoke.
Enjoy physical and mental activities every day.
Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
Maintain a healthy weight and body shape.
Challenge your mind. Keep learning and trying new activities.
Build a strong social network.
Follow preventive care and screening guidelines.
Floss, brush, and see a dentist regularly.
Ask your doctor if medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis, or high cholesterol.
Smoking: An enemy of longevity
If you want to live a long, healthy life, make sure you're among the nonsmokers. Smoking contributes to heart disease, osteoporosis, emphysema and other chronic lung problems, and stroke. It makes breathing during exercise much harder and thus can make activity less enticing. It appears to compromise memory, too.
The news does get better. People who quit smoking can repair some, if not all, of the damage done. After a smoker quits, the risk of heart disease begins to drop within a few months, and in five years, it matches that of someone who never smoked. Stroke risk drops to equal that of a nonsmoker within two to four years after a smoker quits, according to one study. The death rate from colorectal cancer also decreases each year after quitting. At any age, quitting progressively cuts your risk of dying from cancer related to smoking, although this drop is most marked in those who quit before age 50.
Diet and aging: Gaining a nutritional edge
Plenty of research suggests that eating healthy foods can help extend your life and improve your health. Studies reveal that a healthy diet can help you sidestep ailments that plague people more as they age, including heart disease, hypertension, cancer, and cataracts.
There is no shortage of new and conflicting advice on diet and nutrition. Stick to the basics with more broad-based changes, such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories in and calories out.
Choose fruits and vegetables wisely
Get at least five servings of fruits and vegetables a day. When filling your plate with fruits and vegetables, choose from a full color palette. For even more health benefits, aim for nine servings a day. To get there, choose vegetable soups and vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and select it for snacks or as a sweet end note after meals.
Choose fats wisely
Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fats entirely. Limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories.
If you don't have coronary artery disease, the American Heart Association recommends eating foods rich in omega-3 fatty acids, such as salmon, trout, or mackerel, twice weekly. If you have documented coronary artery disease, consume roughly 1 gram a day of EPA or DHA from oily fish and supplements if your doctor advises this.
Choose carbohydrates wisely
Choose whole-grain foods over those made with refined grains, such as white bread. Look beyond popular choices like whole oats and brown rice to lesser-known whole grains like barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.
Choosing protein wisely
Emphasize plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eati
eating beans and grains helps you get a full complement of amino acids over the course of a week. Shy away from protein sources high in saturated fat. Favor fish and well-trimmed poultry. If you do eat beef, pick lean cuts.
Don't char or overcook meat, poultry, or fish — it causes a buildup of carcinogens. Cutting off fat, which causes flames to flare on the grill, can help avoid charring; try gently sautéing, steaming, or braising these foods in liquid instead. Grilling vegetables is safe, however.
Turning the tide on weight gain
Turning the tide to lose weight — or just holding the line at your current weight — can be difficult. The following tips may help:
Line up support. Work with your doctor and, possibly, a nutritionist or personal trainer. Ask for help in setting a reasonable goal and taking small steps that make success more likely. Tell friends and family about your goal, too.
Shut down the kitchen. Make your kitchen off-limits after dinner — even if you need to run a strip of crime tape across the door to do so.
Aim for a small change. Trimming 5% to 10% of your starting weight is a realistic goal with excellent health benefits, including reducing blood pressure and cholesterol levels and lowering the risk for diabetes.
Eat well. Focus on vegetables and whole grains, which are digested slowly. Limit refined carbohydrates. Enjoy moderate amounts of monounsaturated and polyunsaturated fats in your diet. Cut down on saturated fats and avoid trans fats.
Watch the balance. Taking in more calories than you burn off adds extra pounds. Burning off more calories than you take in shaves pounds. A moderately active person who gets about 30 minutes of exercise a day needs 15 calories of food for each pound of body weight. To lose a pound a week, you need to lop off about 500 calories a day by becoming more active and eating less.
Step up activity. If you are struggling to maintain a healthy weight or need to lose weight, the 2005 Dietary Guidelines for Americans recommend 60 to 90 minutes a day of moderate activity. You can work out in one daily session or shorter bouts at least 10 minutes long. Walking is safe for practically everyone. Talk to your doctor if you'd like to include more vigorous activities, which give you twice the bang for your exercise buck — that is, one minute of vigorous activity equals roughly two minutes of moderate activity.
ttpDisclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
How to live longer: A ‘blue zones’ diet could increase life expectancy
How to live longer: A "blue zones" diet could increase life expectancy (Image: GETTY)
HOW TO live longer: Over the years, a long and healthy life has been attributed to eating a healthy diet. But with so many diets considered healthy, which one is deemed best for boosting longevity? According to Dan Buettner, a “blue zones” diet could increase your life expectancy.
13 Habits Linked to a Long Life (Backed by Science)
Written by Alina Petre, MS, RD (CA) on April 8, 2019
Many people think that life expectancy is largely determined by genetics.
However, genes play a much smaller role than originally believed. It turns out that environmental factors like diet and lifestyle are key.
Here are 13 habits linked to a long life.
Written by Alina Petre, MS, RD (CA) on April 8, 2019
Many people think that life expectancy is largely determined by genetics.
However, genes play a much smaller role than originally believed. It turns out that environmental factors like diet and lifestyle are key.
Here are 13 habits linked to a long life.
1. Avoid overeating
The link between calorie intake and longevity currently generates a lot of interest.
Animal studies suggest that a 10–50% reduction in normal calorie intake may increase maximum lifespan (1).
Studies of human populations renowned for longevity also observe links between low calorie intake, an extended lifespan, and a lower likelihood of disease (2, 3, 4).
What's more, calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespans (5, 6, 7).
That said, long-term calorie restriction is often unsustainable and can include negative side effects, such as increased hunger, low body temperature, and a diminished sex drive (3).
Whether calorie restriction slows aging or extends your lifespan is not yet fully understood.
SUMMARY
Limiting your calories may help you live longer and protect against disease. However, more human research is needed.
2. Eat more nuts
Nuts are nutritional powerhouses.
They're rich in protein, fiber, antioxidants, and beneficial plant compounds. What’s more, they’re a great source of several vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E (8).
Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some forms of cancer (9, 10, 11, 12).
One study found that people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death (13).
Similarly, two recent reviews including over 350,000 people noted that those who ate nuts had a 4–27% lower risk of dying during the study period — with the greatest reductions seen in those who ate 1 serving of nuts per day (14, 15).
SUMMARY
Adding some nuts to your daily routine may keep you healthy and help you live longer.
The link between calorie intake and longevity currently generates a lot of interest.
Animal studies suggest that a 10–50% reduction in normal calorie intake may increase maximum lifespan (1).
Studies of human populations renowned for longevity also observe links between low calorie intake, an extended lifespan, and a lower likelihood of disease (2, 3, 4).
What's more, calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespans (5, 6, 7).
That said, long-term calorie restriction is often unsustainable and can include negative side effects, such as increased hunger, low body temperature, and a diminished sex drive (3).
Whether calorie restriction slows aging or extends your lifespan is not yet fully understood.
SUMMARY
Limiting your calories may help you live longer and protect against disease. However, more human research is needed.
2. Eat more nuts
Nuts are nutritional powerhouses.
They're rich in protein, fiber, antioxidants, and beneficial plant compounds. What’s more, they’re a great source of several vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E (8).
Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some forms of cancer (9, 10, 11, 12).
One study found that people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death (13).
Similarly, two recent reviews including over 350,000 people noted that those who ate nuts had a 4–27% lower risk of dying during the study period — with the greatest reductions seen in those who ate 1 serving of nuts per day (14, 15).
SUMMARY
Adding some nuts to your daily routine may keep you healthy and help you live longer.
3. Try out turmeric
When it comes to anti-aging strategies, turmeric is a great option. That’s because this spice contains a potent bioactive compound called curcumin.
Due to its antioxidant and anti-inflammatory properties, curcumin is thought to help maintain brain, heart, and lung function, as well as protect against cancers and age-related diseases (16, 17, 18, 19, 20, 21, 22).
Curcumin is linked to an increased lifespan in both insects and mice (23, 24, 25).
However, these findings have not always been replicated, and no human studies are currently available (26, 27).
Nevertheless, turmeric has been consumed for thousands of years in India and is generally considered safe.
SUMMARY
Curcumin, the main bioactive compound in turmeric, has antioxidant and anti-inflammatory properties. Some animal studies suggest that it can increase lifespan.
4. Eat plenty of healthy plant foods
Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may decrease disease risk and promote longevity.
For example, many studies link a plant-rich diet to a lower risk of premature death, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression, and brain deterioration (28, 29, 30, 31).
These effects are attributed to plant foods’ nutrients and antioxidants, which include polyphenols, carotenoids, folate, and vitamin C (32).
Accordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of premature death (33, 34).
The same studies also report a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases (33, 34).
What’s more, some research suggests that the risk of premature death and certain diseases increases with greater meat consumption (35, 36, 37).
However, other studies report either nonexistent or much weaker links — with the negative effects seeming specifically linked to processed meat (38, 39).
Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings.
Overall, eating plenty of plant foods is likely to benefit health and longevity.
SUMMARY
Eating plenty of plant foods is likely to help you live longer and lower your risk of various common diseases.
5. Stay physically active
It should come as no surprise that staying physically active can keep you healthy and add years to your life (40).
As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life (41).
Furthermore, your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity (41).
A recent review observed a 22% lower risk of early death in individuals who exercised — even though they worked out less than the recommended 150 minutes per week (42).
People who hit the 150-minute recommendation were 28% less likely to die early. What's more, that number was 35% for those who exercised beyond this guidance (42).
Finally, some research links vigorous activity to a 5% greater reduction in risk compared to low- or moderate-intensity activities (43).
SUMMARY
Regular physical activity can extend your lifespan. Exercising more than 150 minutes per week is best, but even small amounts can help.
6. Don't smoke
Smoking is strongly linked to disease and early death (44).
Overall, people who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette (45).
Keep in mind that it's never too late to quit.
One study reports that individuals who quit smoking by age 35 may prolong their lives by up to 8.5 years (46).
Furthermore, quitting smoking in your 60s may add up to 3.7 years to your life. In fact, quitting in your 80s may still provide benefits (44, 46).
SUMMARY
Stopping smoking can significantly prolong your life — and it’s never too late to quit.
7. Moderate your alcohol intake
Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death (47).
However, moderate consumption is associated with a reduced likelihood of several diseases, as well as a 17–18% decrease in your risk of premature death (47, 48).
Wine is considered particularly beneficial due to its high content of polyphenol antioxidants.
Results from a 29-year study showed that men who preferred wine were 34% less likely to die early than those who preferred beer or spirits (49).
In addition, one review observed wine to be especially protective against heart disease, diabetes, neurological disorders, and metabolic syndrome (50).
To keep consumption moderate, it is recommended that women aim for 1–2 units or less per day and a maximum of 7 per week. Men should keep their daily intake to less than 3 units, with a maximum of 14 per week (51).
It's important to note that no strong research indicates that the benefits of moderate drinking are greater than those of abstaining from alcohol.
In other words, there is no need to start drinking if you don't usually consume alcohol.
SUMMARY
If you drink alcohol, maintaining a moderate intake may help prevent disease and prolong your life. Wine may be particularly beneficial.
8. Prioritize your happiness
Feeling happy can significantly increase your longevity (52).
In fact, happier individuals had a 3.7% reduction in early death over a 5-year study period (53).
A study of 180 Catholic nuns analyzed their self-reported levels of happiness when they first entered the monastery and later compared these levels to their longevity.
Those who felt happiest at 22 years of age were 2.5 times more likely to still be alive six decades later (54).
Finally, a review of 35 studies showed that happy people may live up to 18% longer than their less happy counterparts (55).
SUMMARY
Happiness likely has positive effects not only for your mood but also your lifespan.
When it comes to anti-aging strategies, turmeric is a great option. That’s because this spice contains a potent bioactive compound called curcumin.
Due to its antioxidant and anti-inflammatory properties, curcumin is thought to help maintain brain, heart, and lung function, as well as protect against cancers and age-related diseases (16, 17, 18, 19, 20, 21, 22).
Curcumin is linked to an increased lifespan in both insects and mice (23, 24, 25).
However, these findings have not always been replicated, and no human studies are currently available (26, 27).
Nevertheless, turmeric has been consumed for thousands of years in India and is generally considered safe.
SUMMARY
Curcumin, the main bioactive compound in turmeric, has antioxidant and anti-inflammatory properties. Some animal studies suggest that it can increase lifespan.
4. Eat plenty of healthy plant foods
Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may decrease disease risk and promote longevity.
For example, many studies link a plant-rich diet to a lower risk of premature death, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression, and brain deterioration (28, 29, 30, 31).
These effects are attributed to plant foods’ nutrients and antioxidants, which include polyphenols, carotenoids, folate, and vitamin C (32).
Accordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of premature death (33, 34).
The same studies also report a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases (33, 34).
What’s more, some research suggests that the risk of premature death and certain diseases increases with greater meat consumption (35, 36, 37).
However, other studies report either nonexistent or much weaker links — with the negative effects seeming specifically linked to processed meat (38, 39).
Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings.
Overall, eating plenty of plant foods is likely to benefit health and longevity.
SUMMARY
Eating plenty of plant foods is likely to help you live longer and lower your risk of various common diseases.
5. Stay physically active
It should come as no surprise that staying physically active can keep you healthy and add years to your life (40).
As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life (41).
Furthermore, your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity (41).
A recent review observed a 22% lower risk of early death in individuals who exercised — even though they worked out less than the recommended 150 minutes per week (42).
People who hit the 150-minute recommendation were 28% less likely to die early. What's more, that number was 35% for those who exercised beyond this guidance (42).
Finally, some research links vigorous activity to a 5% greater reduction in risk compared to low- or moderate-intensity activities (43).
SUMMARY
Regular physical activity can extend your lifespan. Exercising more than 150 minutes per week is best, but even small amounts can help.
6. Don't smoke
Smoking is strongly linked to disease and early death (44).
Overall, people who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette (45).
Keep in mind that it's never too late to quit.
One study reports that individuals who quit smoking by age 35 may prolong their lives by up to 8.5 years (46).
Furthermore, quitting smoking in your 60s may add up to 3.7 years to your life. In fact, quitting in your 80s may still provide benefits (44, 46).
SUMMARY
Stopping smoking can significantly prolong your life — and it’s never too late to quit.
7. Moderate your alcohol intake
Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death (47).
However, moderate consumption is associated with a reduced likelihood of several diseases, as well as a 17–18% decrease in your risk of premature death (47, 48).
Wine is considered particularly beneficial due to its high content of polyphenol antioxidants.
Results from a 29-year study showed that men who preferred wine were 34% less likely to die early than those who preferred beer or spirits (49).
In addition, one review observed wine to be especially protective against heart disease, diabetes, neurological disorders, and metabolic syndrome (50).
To keep consumption moderate, it is recommended that women aim for 1–2 units or less per day and a maximum of 7 per week. Men should keep their daily intake to less than 3 units, with a maximum of 14 per week (51).
It's important to note that no strong research indicates that the benefits of moderate drinking are greater than those of abstaining from alcohol.
In other words, there is no need to start drinking if you don't usually consume alcohol.
SUMMARY
If you drink alcohol, maintaining a moderate intake may help prevent disease and prolong your life. Wine may be particularly beneficial.
8. Prioritize your happiness
Feeling happy can significantly increase your longevity (52).
In fact, happier individuals had a 3.7% reduction in early death over a 5-year study period (53).
A study of 180 Catholic nuns analyzed their self-reported levels of happiness when they first entered the monastery and later compared these levels to their longevity.
Those who felt happiest at 22 years of age were 2.5 times more likely to still be alive six decades later (54).
Finally, a review of 35 studies showed that happy people may live up to 18% longer than their less happy counterparts (55).
SUMMARY
Happiness likely has positive effects not only for your mood but also your lifespan.
9. Avoid chronic stress and anxiety
Anxiety and stress may significantly decrease your lifespan.
For instance, women suffering from stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer (56, 57, 58).
Similarly, the risk of premature death is up to three times higher for anxious or stressed men compared to their more relaxed counterparts (59, 60, 61).
If you're feeling stressed, laughter and optimism could be two key components of the solution.
Studies show that pessimistic individuals have a 42% higher risk of early death than more optimistic people. However, both laughter and a positive outlook on life can reduce stress, potentially prolonging your life (62, 63, 64, 65).
SUMMARY
Finding ways to reduce your anxiety and stress levels can extend your lifespan. Maintaining an optimistic outlook on life can be beneficial, too.
10. Nurture your social circle
Researchers report that maintaining healthy social networks can help you live up to 50% longer (66).
In fact, having just 3 social ties may decrease your risk of early death by more than 200% (67).
Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which may decrease your risk of chronic diseases (68, 69, 70, 71, 72).
A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan (73, 74).
Finally, one study reports that providing support to others may be more beneficial than receiving it. In addition to accepting care from your friends and family, make sure to return the favor (75).
SUMMARY
Nurturing close relationships may result in decreased stress levels, improved immunity, and an extended lifespan.
Anxiety and stress may significantly decrease your lifespan.
For instance, women suffering from stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer (56, 57, 58).
Similarly, the risk of premature death is up to three times higher for anxious or stressed men compared to their more relaxed counterparts (59, 60, 61).
If you're feeling stressed, laughter and optimism could be two key components of the solution.
Studies show that pessimistic individuals have a 42% higher risk of early death than more optimistic people. However, both laughter and a positive outlook on life can reduce stress, potentially prolonging your life (62, 63, 64, 65).
SUMMARY
Finding ways to reduce your anxiety and stress levels can extend your lifespan. Maintaining an optimistic outlook on life can be beneficial, too.
10. Nurture your social circle
Researchers report that maintaining healthy social networks can help you live up to 50% longer (66).
In fact, having just 3 social ties may decrease your risk of early death by more than 200% (67).
Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which may decrease your risk of chronic diseases (68, 69, 70, 71, 72).
A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan (73, 74).
Finally, one study reports that providing support to others may be more beneficial than receiving it. In addition to accepting care from your friends and family, make sure to return the favor (75).
SUMMARY
Nurturing close relationships may result in decreased stress levels, improved immunity, and an extended lifespan.
11. Be more conscientious
Conscientiousness refers to a person's ability to be self-disciplined, organized, efficient, and goal-oriented.
Based on data from a study that followed 1,500 boys and girls into old age, kids who were considered persistent, organized, and disciplined lived 11% longer than their less conscientious counterparts (76, 77).
Conscientious people may also have lower blood pressure and fewer psychiatric conditions, as well as a lower risk of diabetes and heart or joint problems (78).
This might be partly because conscientious individuals are less likely to take dangerous risks or react negatively to stress — and more likely to lead successful professional lives or be responsible about their health (79, 80, 81).
Conscientiousness can be developed at any stage in life through steps as small as tidying up a desk, sticking to a work plan, or being on time.
SUMMARY
Being conscientious is associated with a longer lifespan and fewer health problems in old age.
12. Drink coffee or tea
Both coffee and tea are linked to a decreased risk of chronic disease.
For instance, the polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease (82, 83, 84, 85, 86).
Similarly, coffee is linked to a lower risk of type 2 diabetes, heart disease, and certain cancers and brain ailments, such as Alzheimer's and Parkinson's (87, 88, 89, 90, 91, 92).
Additionally, both coffee and tea drinkers benefit from a 20–30% lower risk of early death compared to non-drinkers (93, 94, 95, 96).
Just remember that too much caffeine can also lead to anxiety and insomnia, so you may want to curb your intake to the recommended limit of 400 mg per day — around 4 cups of coffee (97, 98).
It's also worth noting that it generally takes six hours for caffeine's effects to subside. Therefore, if you have trouble getting enough high-quality sleep, you may want to shift your intake to earlier in the day.
SUMMARY
Moderate consumption of tea and coffee may benefit healthy aging and longevity.
13. Develop a good sleeping pattern
Sleep is crucial for regulating cell function and helping your body heal.
A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day (99).
Sleep duration also seems to be a factor, with both too little and too much being harmful.
For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38% (100, 101).
Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity. These are all linked to a shortened lifespan (102, 103, 104, 105).
On the other hand, excessive sleep could be linked to depression, low physical activity, and undiagnosed health conditions, all of which may negatively affect your lifespan (106).
SUMMARY
Developing a sleep routine that includes 7–8 hours of sleep each night may help you live longer.
Conscientiousness refers to a person's ability to be self-disciplined, organized, efficient, and goal-oriented.
Based on data from a study that followed 1,500 boys and girls into old age, kids who were considered persistent, organized, and disciplined lived 11% longer than their less conscientious counterparts (76, 77).
Conscientious people may also have lower blood pressure and fewer psychiatric conditions, as well as a lower risk of diabetes and heart or joint problems (78).
This might be partly because conscientious individuals are less likely to take dangerous risks or react negatively to stress — and more likely to lead successful professional lives or be responsible about their health (79, 80, 81).
Conscientiousness can be developed at any stage in life through steps as small as tidying up a desk, sticking to a work plan, or being on time.
SUMMARY
Being conscientious is associated with a longer lifespan and fewer health problems in old age.
12. Drink coffee or tea
Both coffee and tea are linked to a decreased risk of chronic disease.
For instance, the polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease (82, 83, 84, 85, 86).
Similarly, coffee is linked to a lower risk of type 2 diabetes, heart disease, and certain cancers and brain ailments, such as Alzheimer's and Parkinson's (87, 88, 89, 90, 91, 92).
Additionally, both coffee and tea drinkers benefit from a 20–30% lower risk of early death compared to non-drinkers (93, 94, 95, 96).
Just remember that too much caffeine can also lead to anxiety and insomnia, so you may want to curb your intake to the recommended limit of 400 mg per day — around 4 cups of coffee (97, 98).
It's also worth noting that it generally takes six hours for caffeine's effects to subside. Therefore, if you have trouble getting enough high-quality sleep, you may want to shift your intake to earlier in the day.
SUMMARY
Moderate consumption of tea and coffee may benefit healthy aging and longevity.
13. Develop a good sleeping pattern
Sleep is crucial for regulating cell function and helping your body heal.
A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day (99).
Sleep duration also seems to be a factor, with both too little and too much being harmful.
For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38% (100, 101).
Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity. These are all linked to a shortened lifespan (102, 103, 104, 105).
On the other hand, excessive sleep could be linked to depression, low physical activity, and undiagnosed health conditions, all of which may negatively affect your lifespan (106).
SUMMARY
Developing a sleep routine that includes 7–8 hours of sleep each night may help you live longer.
The bottom line
Longevity may seem beyond your control, but many healthy habits may lead you to a ripe, old age.
These include drinking coffee or tea, exercising, getting enough sleep, and limiting your alcohol intake.
Taken together, these habits can boost your health and put you on the path to a long life.
Longevity may seem beyond your control, but many healthy habits may lead you to a ripe, old age.
These include drinking coffee or tea, exercising, getting enough sleep, and limiting your alcohol intake.
Taken together, these habits can boost your health and put you on the path to a long life.
4 Top Ways to Live Longer
A Johns Hopkins-led study of 6,200 men and women over eight years found that those who adopted four smart behaviors reduced the chance of death from all causes within that time frame by an astounding 80 percent.
How to live longer? Here are those four factors, all within your control.
Don't smoke.
Although your best plan to live longer is to adopt all four lifestyle factors, if you had to choose one, the researchers say, this is it.
“Smoking not only affects coronary arteries and lungs,” says Haitham Ahmed, M.D., M.P.H., a cardiologist at Johns Hopkins and the lead author of the study.
“Smokers also have increased rates of cancer and risk of stroke. It just affects so many organ systems.”
Maintain a healthy weight.
The healthiest people in the study maintained a body mass index (BMI)—a ratio of height to weight that measures body mass—of less than 25.
To find out your BMI, try using a free BMI calculator. To reach (and maintain) a healthy BMI, get busy on lifestyle changes 3 and 4.
Get up and move.
Aim for about 30 minutes of activity a day most days of the week. Try breaking it into three 10-minute bouts of activity per day—a 10-minute walk in the morning, another at lunch and a stroll after dinner.
Make healthy food choices.
The study found that the healthiest people followed a Mediterranean-style diet. That means a diet rich in fresh fruits and vegetables, tree nuts with healthy oils, fish (and less red meats), whole-grain carbs and olive oil for cooking.
A Johns Hopkins-led study of 6,200 men and women over eight years found that those who adopted four smart behaviors reduced the chance of death from all causes within that time frame by an astounding 80 percent.
How to live longer? Here are those four factors, all within your control.
Don't smoke.
Although your best plan to live longer is to adopt all four lifestyle factors, if you had to choose one, the researchers say, this is it.
“Smoking not only affects coronary arteries and lungs,” says Haitham Ahmed, M.D., M.P.H., a cardiologist at Johns Hopkins and the lead author of the study.
“Smokers also have increased rates of cancer and risk of stroke. It just affects so many organ systems.”
Maintain a healthy weight.
The healthiest people in the study maintained a body mass index (BMI)—a ratio of height to weight that measures body mass—of less than 25.
To find out your BMI, try using a free BMI calculator. To reach (and maintain) a healthy BMI, get busy on lifestyle changes 3 and 4.
Get up and move.
Aim for about 30 minutes of activity a day most days of the week. Try breaking it into three 10-minute bouts of activity per day—a 10-minute walk in the morning, another at lunch and a stroll after dinner.
Make healthy food choices.
The study found that the healthiest people followed a Mediterranean-style diet. That means a diet rich in fresh fruits and vegetables, tree nuts with healthy oils, fish (and less red meats), whole-grain carbs and olive oil for cooking.
10 Things to Stop Doing If You Want a Longer Life
Medically reviewed by Richard N. Fogoros, MD on September 20, 2019 Written by Sharon Basaraba
There are a number of things you can resolve to do in order to "slow down" your biological clock and live longer, whether you’re in your 20s or 30s, all the way to your 60s, 70s, and beyond. In fact, research has shown it's never too late to start healthy habits.
But what about the things you might stop doing in the name of your longevity?
1
Stop Eating Mainly Processed Foods
One of the major dietary changes that have taken place in many countries over the last 30 years has been a shift to consuming more processed foods. Along with processing comes an increase in added sodium, more saturated fat, more sugar, and less fiber. The result? More cardiovascular disease, hypertension, cancer, and diabetes.
For example, the National Institutes of Health (NIH) recommends consuming no more than 2,300 mg (less than 2.4g) of sodium each day—less for many seniors and other people with certain health conditions, like high blood pressure. Still, in a survey of more than 7,000 Americans, the Centers for Disease Control (CDC) found people consume an average of 3,300 mg of sodium per day. Most of the salt comes from restaurant and convenience foods, like baked goods, cured meats, and soup.
Do your body a favor, and try to eat "clean" more often, including foods high in fiber (which are linked to greater longevity) and other ingredients you purchase and prepare yourself. If you’re short on time (and who isn’t?), cook ahead in big batches, or splurge on ready-made salads and other fresh or frozen vegetables while watching the sodium and sugar contents on the labell
Stop Smoking
Stephanie Garza / EyeEm / Getty Images
If you’re a smoker, you know how hard quitting can be.
But here’s some inspiration: The NIH says tobacco use remains the most preventable cause of death. Some estimates suggest smoking can rob you of a decade of life.
Whether you quit cold-turkey or phase out your habit, your body is surprisingly forgiving; blood pressure and circulation improve soon after quitting, and your risk of getting cancer decreases every year thereafter. Keep in mind that your family members will also benefit from your staying tobacco-free because they'll no longer be exposed to dangerous secondhand smoke. You'll look younger, too.
3
Stop Sitting Still
If you don’t feel you have time to exercise, consider this: You may not need to hit the global minimum recommendations of 30 minutes a day, five or more times per week, to extend your life.
A study published in 2011 in The Lancet, examining the activity habits of more than 416,000 men and women in Taiwan, found that getting just 15 minutes of moderate-intensity exercise each day helped subjects live three extra years. The longevity boost went up to four years of longer life for people achieving the threshold of 30 minutes a day. The results held true even for those with health problems like cardiovascular disease—and for overweight people who didn’t lose any pounds through their activity.
Brisk walking was one of the "moderate intensity" exercises cited in the Taiwanese research. You might have to make a conscious effort to work it into your daily routine, but 15 minutes of activity for an extra three years of life sounds like a longevity bargain.
4
Stop Holding a Grudge
Anger can be a tough emotion to release, especially if you feel justified in your outrage. Maybe the best question to ask yourself is this—is it worth the cortisol? Levels of this stress hormone go up when you’re stressed or angry, with negative effects on your heart, metabolism, and immune system. High cortisol has been associated with greater mortality in a number of studies.
5
Stop Keeping to Yourself
Staying social can be a good longevity booster, mostly by helping you manage stress and by strengthening your immune system. Good relationships keep you strong, while bad relationships can leave you in a negative frame of mind, and put you at risk of depression and even heart attacks.
Staying connected can be a tough one if you are feeling down, have lost someone close to you, or live far away from extended family and friends. There are ways to re-engage and meet new people even if you are in a new city, including volunteering and reaching out to others with similar interests through networks like business groups and book clubs.
6
Stop Thinking That Only Big Changes Count
Sweeping, radical changes in lifestyle might be inspiring, but they can also be too daunting—and therefore, short-lived—for ordinary mortals. The next time you resolve to eat healthier or exercise more, try aiming low! Try choosing just one small change at a time, like getting up 10 minutes earlier in the morning to fix yourself a healthy lunch for work, instead of a major life makeover. Like the exercise advice above shows, even short spurts of activity each day can reap big benefits for your lifespan.
Small shifts can fly under your own radar, adding up to big benefits over time without causing stress in your busy world. Consistency is more important than a short-term, grand gesture. Besides, looking at what’s already working in your day-to-day routine can help you feel energized and motivated to tweak a little more in a healthy direction.
7
Stop Letting Fear (or Denial) Keep You From Being Healthy
Of all the personality traits that could affect your longevity, conscientiousness consistently ranks as an important one, perhaps the most important one. Why? Well, conscientious people tend to engage in healthy behaviors like eating well, exercising, and following their doctors’ advice, while avoiding risky behaviors like smoking and driving too fast.
However, don’t confuse being conscientious or diligent with being neurotic about your health, a trait that may be linked to negative emotions like anxiety, anger, and depression. A simplified example might be that a neurotic person worries he might have cancer, and fearing the worst, doesn’t go to his doctor. By contrast, a conscientious person may still worry, but gets screened or tested, learns about the disease, and gets treated in a timely fashion.
8
Stop Cheating Your Night's Sleep
The amount of sleep you get can affect your lifespan, and not just because a sleepy driver is at risk of a car accident. In epidemiological studies, sleeping too little (fewer than six hours) or substantially more (over nine hours) has been shown to put people at greater risk of death.
Quality of life is also on the line: A good night’s sleep can help you ward off stress, depression, and heart disease.
You can learn to fall asleep more quickly and take measures that can help, like keeping your bedroom dark and distraction-free and having the temperature on the cool side. Meditation exercises can set the stage for a good night’s sleep, and an inexpensive noise machine can help with relaxing sounds. If you’re still having trouble getting to sleep or staying asleep, see your health provider for further help.
9
Stop Stressing
Like anger, stress takes its toll on your body and may actually shorten your life. By trying to reduce stress, you can improve your health in the long-term, and quality of life in the meantime.
Journaling or writing in a diary, meditating (a practice with multiple longevity benefits), and learning to relax are wonderful ways to de-stress. Working in just a few minutes of meditation a day—even at your desk—can give your brain the mini-vacation from anxiety and tension it needs.
10
Stop Relying on (or Blaming) Your Genes
Having parents, grandparents, or other family members live into their nineties and beyond might suggest that you will too, but don’t rely too heavily on that family history. Studies conducted on twins in Scandinavia suggest that genetics may be responsible for only about a third of your longevity potential.
This is, of course, good news for those of us without that exceptional ancestry. Environmental and lifestyle factors like diet, how much exercise you get (what researchers call modifiable risk factors), whether you’re exposed to workplace toxins, how much stress you experience, how conscientious you are about medical tests and screenings, and even the strength of your social relationships all play a huge role in how fast you age and how long you might live. Besides, why focus on the genetics you can’t control when the factors you can benefit from your attention?
15 THINGS YOU CAN DO TO LIVE LONGER
It’s disappointing that we can’t drink from the fabled fountain of youth, but the good news is that most of us are born with a good shot at living a long life: Only about 25 percent of age-associated disease is genetically determined. That means that our environment and lifestyle choices are much stronger predictors of how long we will live. In most cases, those are factors that we can significantly influence—and they alone could be the ticket to dancing circles around your ninetieth birthday.
Little lifestyle tweaks may not feel like much, but they have a powerful payoff. Consider the potential of exercise to up your longevity: A couch potato’s heart and lungs carry about 2 percent less oxygen to the rest of the body a year after age 30, while a same-age person who burns 3,000 calories a week through aerobic exercise can expect to lose only half of one percent of his heart-and-lung capacity each year (at least until age 80 or 90). Since every cell in the body needs oxygen to function and stay healthy, this single difference in lifestyle works out to a potential 50-year difference in life expectancy.
Most of what you can do to live a long and healthy life is common sense—and some of it is just plain fun. Though some suggestions may seem simple, their impact can be tremendous.
EXERCISE
People who exercise regularly live about five to seven years longer than those who are inactive. Weight-bearing exercise, such as walking, strengthens your bones. Aerobic exercise strengthens your heart. Aim for at least 30 minutes of activity on most days.
WATCH YOUR WEIGHT
Obesity, which is linked to heart disease, type 2 diabetes and other health conditions, reduces life expectancy—but the greater risk of dying early isn’t limited to only those who are technically obese (defined by a body mass index, or BMI, of 30 or greater). People with a BMI greater than 25 also have a higher death rate than people whose weight is in a healthy range. (Experts hypothesize that they may also engage in unhealthy behaviors, such as smoking and overeating, more often.) Talk to your doctor about what’s healthy for you—ranges vary depending on gender and height.
DON’T SMOKE
People who smoke for their entire adult lives, exposing themselves to hundreds of toxic chemicals, die about 10 years earlier than they would if they had never smoked. The good news is that quitting smoking can add most of those years back.
GET ENOUGH SLEEP…
Getting a good night’s sleep can help reduce stress, keep your weight in a healthy range and give you energy for the day ahead. Aim for at least seven hours per night. When you sleep enough, your body repairs and regenerates its tissues and strengthens your immune system.
…AND TAKE NAPS
Napping for 30 minutes per day could cut your risk of heart disease by up to 30 percent, according to research from Harvard School of Public Health. Scientists suspect a daily nap reduces stress hormones in the body. (Just don’t regularly rely on these to make up for not clocking enough hours at night.)
USE CAUTION IF YOU DRINK ALCOHOL
While some studies have shown that moderate consumption of alcohol (one drink per day or less for women, two drinks per day or less for men) may contribute to longevity in some people, beer, wine and spirits certainly have their downsides. Beyond the health risks associated with excessive consumption of alcohol, it ranks among the top five sources of calories for American adults, contributing to weight gain. If you are someone who enjoys a good glass of vino, simply make sure you’re doing so in moderation.
EAT WELL
Enjoying a diet that’s rich in fruits and vegetables, whole grains, low-fat dairy products and seafood is linked with longevity. These foods deliver vitamins, minerals and heart-healthy fats that boost health and help prevent disease.
MANAGE STRESS
Chronic stress sets the stage for many health conditions. Stress probably exerts its adverse effects through triggering an inflammatory reaction of our immune system. Meditation, massage and gentle forms of exercise like yoga, for example, can help reduce stress.
GET VITAMIN D
People who have higher vitamin D levels may live up to five years longer, according to a study done by researchers at King’s College in London; they concluded that the part of our chromosomes that shorten with age may not reduce as rapidly as it would if levels were lower. The best source of vitamin D is good, old-fashioned sunshine, so aim to spend 15 minutes outdoors most days. Shiitake mushrooms, fortified cereals and oily fish like salmon and tuna are some good food sources of vitamin D, but getting it from a variety of places is essential, says Mark Liponis, M.D., Canyon Ranch physician (1994 – 2018). You can talk to your doctor about a vitamin D supplement if you think you’re low.
MAKE INTIMACY A PRIORITY
Studies suggest that having sex more frequently may extend your life. Researchers at the University of the West of Scotland at Paisley found that couples that committed to having more sex for two weeks logged lower blood pressure levels during stressful situations, such as public speaking, compared to couples who abstained from sex or touched but didn’t have intercourse. Low blood pressure levels mean your heart isn’t working as hard to pump blood throughout the body, which helps prevent heart disease.
More: Low Libido in Men
HOLD HANDS, CUDDLE AND HUG
Cuddling counts, too. In one study, researchers at Brigham Young University in Salt Lake City trained 18 couples in improving their awareness to their partner’s mood by touching his or her neck, shoulders and hands in caring, but non-sexual, ways. Another 18 couples weren’t given any guidance. Within one week, the couples coached in warm touch had higher levels of oxytocin, a feel-good hormone; in addition, the men in those pairs logged lower levels of amylase, a stress indicator. Lowering your stress levels can help reduce your risk for a variety of health conditions.
WEAR A SEAT BELT
Seat belts save lives: More than 12,000 people survived car crashes in 2010 alone because they were wearing seat belts.
FLOSS YOUR TEETH
Flossing each night can remove the bacteria that might otherwise cause inflammation in your gums. That inflammation activates your body’s inflammatory response, raising your blood pressure (among other things) and increasing your risk for heart disease and stroke. This can also potentially damage brain tissue, increasing your risk of developing diseases like Alzheimer’s.
STAY CONNECTED
People with strong social networks (family, friends, clubs and groups) live longer lives than those who are not connected to others. Researchers hypothesize that the unhealthy impact of the stress hormone cortisol is lessened when people have friends and family to lean on.
DON’T SKIP CHECK-UPS
Getting regular check-ups can help identify potential problems early. The earlier a condition like diabetes or high blood pressure is diagnosed and treated, the healthier you’ll be.
How to live longer: Following this diet once a month could increase your life expectancy
How to live longer: Scientists believe a certain diet may be key to life longevity (Image: Getty Images)
HOW TO live longer: Years of research on this topic has suggested that the foods you eat can greatly impact life expectancy. Now a study lifts the lid on a different approach to food intake and how it can impact life longevity. What is the best diet to increase life expectancy?
21 Ways to Live Longer
When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.
Here are 21 ways to live longer:
1. Exercise
It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.
2. Drink in moderation
I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity. Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.
3. Reduce stress in your life
Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.
Watch less television
A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t. It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes. Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.
5. Eat less red meat
Red meat consumption is linked to an increased risk of heart disease and cancer. Swapping out your steaks for healthy proteins, like fish, may help to increase longevity. If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.
6. Don’t smoke
This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.
7. Socialize
Studies suggest that having social relationships promotes longevity. Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.
Eat foods rich in Omega-3 fatty acids
Omega-3 fatty acids decrease the risk of heart disease and perhaps even Alzheimer’s disease. Salmon and walnuts are two of the best sources of Omega-3s.
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9. Be optimistic
Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists. Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.
10. Own a pet
Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease. Depending on the type of pet, they can also motivate you to be more active.
11. Drink coffee
Studies have found a link between coffee consumption and longer life. Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.
12. Eat less
Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.
13. Meditate
Meditation leads to stress reduction and lowered blood pressure. Research suggests that it could also increase the activity of an enzyme associated with longevity. Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.
Maintain a healthy weight
Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease. It may also increase the risk of cancer. Maintaining a healthy weight is important for heart health and living a long and healthy life.
15. Laugh often
Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.
16. Don’t spend too much time in the sun
Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.
17. Cook your own food
When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.
18. Eat mushrooms
Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.
19. Floss
Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.
20. Eat foods rich in antioxidants
Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.
21. Have sex
Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease. It’s an easy and effective way to get exercise–so love long and prosper!
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9 Ways to Live Longer
Live healthy, live longer
Making just a few changes in your lifestyle can help you live longer.A recent study found that four bad behaviors—smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies—can hustle you into an early grave, and, in effect, age you by as many as 12 years.Fortunately, you can do something to correct these and other unhealthy behaviors. Adopt the following nine habits to keep your body looking and feeling young. Get
Don't overeat
If you want to live to 100, leaving a little bit of food on your plate may be a good idea. Author Dan Buettner, who studies longevity around the world, found that the oldest Japanese people stop eating when they are feeling only about 80% full.St. Louis University researchers have confirmed that eating less helps you age slower; in a 2008 study they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism—and speeds up the aging process.
Get busy
Having satisfying sex two to three times per week can add as many as three years to your life. Getting busy can burn an impressive amount of calories—sometimes as much as running for 30 minutes. (Which would you rather do?)Regular sex may also lower your blood pressure, improve your sleep, boost your immunity, and protect your heart.
Turn off the TV
Too much time in front of the boob tube can take a serious toll on your health. In fact, a 2010 study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day.Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%
Stay out of the sun
Avoiding too much sun can head off skin cancer, and it can also keep you looking young by preventing wrinkles, fine lines, and saggy skin.It’s never too early—or too late—to add sunscreen to your daily skin-care regimen (look for an SPF of 30 or higher). And don’t focus only on your face. Sun damage spots and splotches on your chest and neck will also make you appear older.
Reach out
Research shows that you’re at greater risk of heart disease without a strong network of friends and family. Loneliness can cause inflammation, and in otherwise healthy people it can be just as dangerous as having high cholesterol or even smoking. Loneliness seems to pose the greatest risk for elderly people, who are also prone to depression.
Drink in moderation
Women who have two or more drinks a day and men who have three or more may run into detrimental effects ranging from weight gain to relationship problems. But in smaller quantities, alcohol can actually be good for you.A 2010 study in the Journal of the American College of Cardiology linked light drinking (defined as one drink a day for women and two for men) to significant heart benefits
Eat fruits and vegetables
Getting fewer than three servings of fruits and vegetables a day can eat away at your health. Nutritional powerhouses filled with fiber and vitamins, fruits and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer. As an added bonus, the inflammation-fighting and circulation-boosting powers of the antioxidants in fruits and veggies can banish wrinkles.
Focus on fitness
Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism.Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.
Don’t smoke
Quitting smoking is perhaps the single most important thing you can do for your health—and your life span. A study published in the American Journal of Public Health found that women who quit smoking by age 35 add roughly six to eight years to their lives.It’s never too late to kick the habit. Quitting can slow disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer or COPD. Getty Images
58 ways to live a longer life
The fountain of youth may be elusive, but there's plenty you can do to give your longevity a boost.
MELISSA BREYER
August 27, 2019, 1:24 p.m.
Being proactive about aging could add years to your life. (Photo: nd3000/Shutterstock.com)
Back in the 13th century, English philosopher and scientist Roger Bacon proposed that aging was caused by the waning of vital spirit, or "innate moisture." To increase one’s longevity, he advised, old men should spend time in the company of young women to take in their sweet, moist breath. Well alrighty then! To our contemporary sentiments, this comes off as completely creepy, but it goes to show that when it comes to the quest for immortality, we’ve been grasping at straws for a long time.
And who doesn’t want to live forever? Yet while scientists, futurists and ponderers have been occupied with the idea for ages, short of cryogenics or a vampire bite, we will all eventually give up the ghost.
But that doesn’t mean there aren’t steps we can take to keep that ghost working a few extra shifts. Modern science hasn’t been immune to the lure of longevity, and researchers have worked tirelessly, reaching a number of conclusions about how not to die so quickly. Here are 58 of them, any of which you can start now.
1. Sing: Researchers in Sweden found that singing improved heart health. More research is being conducted at the University of California San Francisco to determine if singing can lead to a longer, healthier life.
2. For men, stay married: According to The Longevity Project, men who got and stayed married were likely to live beyond age 70, but less than one-third of divorced men made it to that age. Men who never married outlived those who divorced, but not those who stayed married. Marital status made little difference for women.
3. Work hard and be conscientious: Also discovered by The Longevity Project, people with conscientious, hard-working personality traits had a longer life by an average of two to three years — that’s equivalent to a 20% to 30% decreased risk of early death.
Strawberries and other berries are superfoods with numerous health benefits. (Photo: Thomas Klee/Shutterstock.com)
4. Eat berries: Berries don’t get the “miracle superfood" label slapped on them for nothing; the benefits of eating berries are practically too numerous to mention. Just about any of them will do, but here’s the skinny on 11 berries to improve your health.
5. Stay connected: People who have a social network — as in real-life friends, family or other community — have a tendency to live longer. One study found that widows, for example, live longer that widowers and still-married women because of the social bonds they form with other women.
6. Put on your sneakers: And then run. But you don’t have to be a marathoner to enjoy the life-extending benefits of running. Researchers found that runners lived an average of three years longer than their non-running peers and that running a minimum of 30 minutes to 59 minutes each week at a pace of less than 6 miles per hour offered the same health benefits as running for longer or faster periods.
7. Don't forego the joe: A 13-year study found that among men and women who drank coffee, death rates decreased with the number of cups per day, up to six. The trend was seen for deaths from an array of causes, including heart disease, respiratory disease, stroke and diabetes. Another survey of more than 1,600 people who were 90 years old and older found that those who drank moderate amounts of coffee (or alcohol) lived longer than those who abstained. For more on just how alcohol can be beneficial, read number 33 below.
8. Be like Jean Calment: The world record for the longest confirmed human lifespan belongs to French supercentenarian, Jean Calment, who lived for 122 years and 164 days. What was her magic? She ascribed it to a diet rich in olive oil, port wine and two pounds of chocolate every week! Plus, a set of calm nerves, said she, "That's why they call me Calment."
9. Get off your tush: Stop sitting around so much! One study found that sitting could be responsible for some 173,000 cases of cancer each year. When looking at the American population as a whole, another study concluded that if people sat for less than three hours daily, on average, life expectancy would be increased by two years. A team of doctors and researchers also discovered that swapping out 30 minutes of sitting for light-intensity movement can decrease a person's risk of early death by 17%. Bump the intensity up to moderate or rigorous exercise for 30 minutes and the risk decreases by 35%.
Be selfless when you volunteer and it can add to your life. (Photo: Monkey Business Images/Shutterstock)
10. Help out, for the right reasons: People who volunteer for selfless reasons live longer than those who do no charity or volunteer work. (However, those who volunteer for self-centered reasons do not reap the same life-extending benefits!)
11. Don’t worry, be happy: A study from Boston University linked optimism with long life. Researchers followed 71,173 women and men and found that the most optimistic people demonstrated, on average, an 11% to 15% longer lifespan, and had 50% to 70% greater odds of reaching 85 years old compared to the least optimistic groups. Another study from the University of Texas found that those with a positive attitude were significantly less likely to become frail compared to negative Nellies. The scientists suggested that a positive outlook might affect health by altering the body's chemical balance. But then again … see No. 12.
12. Embrace your inner Grinch: This one goes against expectations, but here goes. Based on data from a large, 10-year survey, older Germans who were more pessimistic tended to live longer, healthier lives than their counterparts with a more positive outlook.
The Mediterranean diet is heavy on fruits, vegetables and olive oil. (Photo: Marian Weyo/Shutterstock.com)
13. Eat like a Sicilian: When researchers began looking into a significantly large group of centenarians on the island of Sicily, they found a few things in common, most notably that they all consumed a diet rich in fruits, vegetables and whole grains, and low in red meat, refined carbohydrates and sweets.
14. Go Mediterranean in general: According to another study, about 30% of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet. Think: nuts, olive oil, and wine, along with fresh fruits and vegetables, legumes and fish; commercially made cookies, cakes and pastries should be avoided, and dairy products and processed meats should be limited.
15. Add a dash of turmeric: Given all of its vibrancy, it comes as little surprise that this bright orange spice is packed with disease-fighting antioxidants. Turmeric is proving to be a powerful anti-inflammatory as well.
16. Take a walk: The benefits of a daily walk are many and include significantly reducing the risk for developing Type-2 diabetes, stroke and dementia. But walk briskly.
17. And be a fast walker: How fast you walk could indicate your longevity. One study found that a 70-year-old man who walks 2.5 miles an hour compared to the same age man who walks only 1 mile an hour is expected to live eight years longer than the slower man. If you’re a woman, the difference is a whopping 10 years! A 2019 study found that people who walk faster are more likely to live longer, no matter how much they weigh.
18. Eat less: We know you probably don’t want to hear this, but if humans react anything like the rhesus monkeys in one study, then cutting calories by 30% (while maintaining all of the ingredients needed for optimal health) will result in less diabetes, cancer, heart and brain disease.
19. Watch the vodka: This may come as a surprise to exactly no one: A comprehensive study in Russia found that men who drank three or more half-liter bottles of vodka a week were much more likely to die before reaching the age of 55 than those who reported drinking less than one bottle a week. One quarter of Russian men die before age 55 — many of those deaths are attributed to drinking.
Quit smoking: We know you know that, but we have to say it anyway. According to the Centers for Disease Control and Prevention (CDC), cigarette smoking is the leading cause of preventable death in the United States, accounting for one of every five deaths each year.
21. Eat your greens: Greens are one of the best foods to eat regularly; they are rich in fiber and offer numerous vitamins, minerals, and plant-based compounds that are thought to help protect the body from heart disease, diabetes and possibly even cancer. Here are 15 of them to add to your diet.
22. Cuddle: Research shows that cozying up with a loved one releases oxytocin, a stress-releasing hormone that helps to reduce blood pressure. Lower blood pressure means better heart health.
23. Laugh as often as possible: Laughing dilates blood vessels by 22%, increasing blood flow and reducing blood pressure.
24. Eat broccoli: Loaded with vitamin C, folic acid and carotenoids, broccoli is packed with nutrients that protect your cells from the damage of free radicals, enhance immune system function and improve reproductive health.
Get a pet: Research has found that people with pets tend to have lower blood pressure and are less likely to have hypertension than those who don't own a pet.
26. Sleep tight: A poor night’s sleep can potentially lead to higher blood pressure, depression, weight gain and cancer.
26. But then, wake up! If you’re sleeping more than nine hours a night, that is. Studies show that sleeping more than nine hours a night is linked to an increased risk of heart disease, thinking problems and premature death.
27. Eat your vegetables: And skip the meat. The American Dietetic Association notes that those who follow an appropriately planned vegetarian diet are at lower risk for developing heart disease; colorectal, ovarian and breast cancers; diabetes; obesity; and hypertension.
28. Plant things: An increasing number of studies have found the surprising mental and physical health benefits of gardening.
ot chocolate is delicious, comforting and surprisingly good for your health. (Photo: Yulia Davidovich/Shutterstock.com)
29. Drink hot chocolate: Yes, you heard that right. Rejoice! From helping you think better to boosting heart health, the antioxidants in hot cocoa are more concentrated than in many other sources, resulting in a multitude of health benefits.
30. Savor sauerkraut: From its probiotic nature to its high vitamin content to its potential for fighting cancer, sauerkraut has a surprising array of health benefits.
31. Add ginger: Studies have shown that along with easing muscle pain and helping with painful menstruation and migraines, ginger can eliminate inflammation and may even slow or kill ovarian and colon cancer cells.
32. Go easy on the sports fanaticism: When the New York Giants beat the Patriots in the 2008 Super Bowl, the number of circulatory heart-related deaths in Massachusetts shot up 20% during the next eight days, highlighting the fact that heart-related deaths can rise or fall in a region depending on how the local teams fare. And believe it or not, heart attacks are just one of the health risks of being a serious sports fan.
33. Have a drink: While it’s not for everyone, a study from the University of Texas at Austin found that mortality rates were highest for those who never drank, lower for heavy drinkers, and lowest for moderate drinkers who enjoyed one to three drinks per day.
34. Be happy: Looking at data for 68,000 adults over the course of 10 years, one study found that the greater the level of depression or anxiety the participants experienced, the greater the odds of death during the period.
35. Skip the soda: Studies show that drinking sugar-sweetened beverages increases the risk of chronic diseases such as diabetes, heart disease and cancer; one study found that drinking sugary drinks is linked to 180,000 deaths a year worldwide.
The Eiffel Tower is obscured by smog in this photo taken in February 2015. (Photo: Patrick Kovarik/AFP/Getty Images)
36. Dodge the smog: Long-term exposure to air pollution is linked to increase risks of premature death. In fact, studies have linked 1 in 8 deaths worldwide to dirty air.
37. Eat dark chocolate: Many studies concur that the blood-pressure lowering effects of dark chocolate consumption are beneficial in the prevention of cardiovascular problems.
38. Spend time in the forest: When you spend a few hours in the woods you breathe in phytoncides, active substances released by plants that appear to lower blood pressure and stress and boost your immune system.
39. Kick sugar to the curb: Many experts lay the blame on the sweet white stuff for obesity, diabetes, heart disease and many other illnesses that plague modern society.
40. Add honey: Swapping out refined sugar for wholesome honey may proffer a number of health benefits where formerly there were few.
41. Pick up a recreational sport: Roller skating, bowling, fencing, volleyball? Just a few of the fun activities that provide an array of health benefits. Even ping pong has been found to enhance motor functions and long-term memory functions.
42. Keep calm and carry on. And don’t get mad. Research from Harvard found that in the two hours following an angry outburst, a person's risk for a heart attack shot up nearly five times and the risk of stroke was increased more than three times.
Drink tea: From cancer-fighting properties to lowering the risk of coronary artery disease to reducing the risk of blood clots and strokes, tea is a veritable workhorse in the health department.
44. Eat wild salmon: Wild salmon is one of the richest sources of omega-3 fats, which can help lower triglycerides, raise levels of HDL ("good") cholesterol, and help reduce inflammation in the body.
45. Pass on burned food: Evidence continues to mount that the chemical acrylamide — found in burned food —may lead to cancer.
46. Beware the deadly apple: And other poisonous foods we commonly eat.
47. Kill your TV: A large Australian study found that even though participants averaged 30 to 45 minutes of daily exercise, their risk of death from cardiovascular disease increased by 18% for each hour a day they watched TV.
Start with a carb- and protein-packed breakfast of oatmeal, nuts and berries and chances are you won't get the mid-morning munchies. (Photo: Alena Haurylick/Shutterstock.com)
48. Eat oatmeal for breakfast: For so many reasons — and here are 12 ways to do it.
49. Dance! Physical activity is thought to reduce the risk of Alzheimer's’s by as much as 50%. And one study found that frequent dancing reduced the risk of developing dementia by a staggering 76%, more so than any other physical or cognitive activity.
50. Get it on: From the “oh, baby" department: sex is good for boosting immunity and heart health.
51. Kick the instant noodle habit? Maybe. One study found that eating instant noodles two or more times a week was associated with cardiometabolic syndrome, which raises a person's likelihood of developing heart disease and other conditions, such as diabetes and stroke.
Garlic can help lower cholesterol and regulate blood sugar. (Photo: Elena Elisseeva/Shutterstock.com)
52. Don’t shy away from the garlic: Studies indicate the active ingredient in garlic can prevent atherosclerosis and coronary blockage, lower cholesterol, reduce blood clot formation, regulate blood sugar and prevent cancer.
53. Take a walk after eating: According to one study, walking and light resistance training one hour after eating a high-fat meal reduces the boost in triglycerides (fats in the blood that can increase the risk of heart disease) normally seen after consuming this type of food.
54. Snack on nuts: Nuts of all types have many heart-healthy fats and protein, two components that keep blood sugar stable by slowing down how quickly your body absorbs carbohydrates. Nuts also contain monounsaturated fat and, in some cases, omega-3s, both of which improve cholesterol and triglyceride levels.
55. Take an aspirin: If you’ve previously had a heart attack or stroke — or have diabetes — taking aspirin every day may extend your life.
56. Eat pumpkin seeds: Do not let those good seeds go to waste; they are little nutrient powerhouses.
57. Take care of your teeth: Periodontal disease might be directly related to systemic inflammation and cardiovascular risk. According to the American Academy of Periodontology, people with gum disease are twice as likely to have heart disease.
58. Exercise: You knew we’d have to say it, and here’s just one example why: Time reports that a massive study found that even just 15 minutes of moderate exercise a day was associated with a three-year increase in life expectancy compared to those who didn’t exercise. And people who exercised for 30 minutes a day added four extra years to their life expectancy. There's your fountain of youth, right there!
Editor's note: This article has been updated since it was originally published in December 2014.
How to Live a Long Life
Co-authored by Shari Forschen, NP
Updated: December 5, 2019
There are many uncertainties in life, and no one can predict how long they will live. However, taking good care of yourself can help to increase your chances of living a long life. Take good care of your physical and psychological health by living a healthy lifestyle, following a healthy diet, and keeping your stress under control.
Prepare your body for a long life by exercising. Exercise benefits both your physical and mental health. The physical activity strengthens your body, helps you control your weight, and improves your balance and coordination. Simultaneously, your body releases endorphins which will help you relax and feel good. Endorphins can also reduce pain and improve your mood.
Try to do both aerobic exercise and strength training.
Aerobic exercise gets your heart rate up and improves your endurance. Possible activities include jogging, fast walking, swimming, and many types of sports. Try to do 75 to 150 minutes per week.
Strength training, like weight lifting, will improve your bone density and build muscle. Try to do it two times per week.
Be proactive about identifying and treating health problems. Preventative care is important for identifying health problems before they become a major concern. It is also important to identify lifestyle factors, familial history, and work exposures that may lead to the development of a disease or dysfunction. If you skip doctor’s appointments, you increase the chances of not catching a developing health problem right at the start. This means that it will likely be more complicated and harder to treat.[1][2]
Have a checkup once a year. If your doctor recommends other screenings, do them.
If you have a chronic condition, talk to your doctor about how to manage it to either improve it or prevent it from getting worse.
Know what health problems may run in your family and get screened regularly.
Avoid high risk behavior. Accidents, including during sports or driving, are frequent causes of head trauma and spinal cord injuries.
Drive carefully, wear your seat belt, and obey speed limits.[3]
Use caution when crossing the street as a pedestrian. Look both ways to see if there are any cars around.
Wear appropriate protective and safety gear when playing sports, particularly risky sports like football, horseback riding, rock climbing, bungee jumping, skydiving, skiing, and snowboarding.
Avoid toxic substances. It is important to avoid substances that may increase your chances of developing health problems. This includes pollutants, pesticides, chemical fumes, and asbestos.
Avoid excessive alcohol intake. If you do drink, daily recommendations are that women should drink no more than one drink per day and men no more than one or two drinks per day.[4]
Drinking alcohol in low amounts should be ok for your health as long as you are healthy and don’t overdo it.
Excessive drinking can make you more likely to get cancers of the digestive tract, heart problems, strokes, high blood pressure, liver disease, and to suffer injuries in accidents.[5]
If you do drink, be careful not to mix alcohol with medicines, including over-the-counter medicines, that may interact.
Don’t drink and drive.
Avoid street drugs. Street drugs are risky for multiple reasons. Not only may the drug itself harm you - it may also be mixed with other harmful substances. The health risks include:[6]
Dehydration
Confusion
Memory loss
Psychosis
Seizures
Coma
Brain damage
Death
What is the best way to incorporate preventative care into your healthy lifestyle?
Wear protective gear while playing sports.
Never drink alcohol.
Visit a doctor at least once a year.
Be cautious while driving.
Quit smoking.
Support your body’s ability to heal by eating enough protein. Your body uses protein to make new cells. This means that it is important for repairing tissue damage in your body.[7]
Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods, such as lentils, beans, hemp seeds, quinoa, chia seeds, seeds, and nuts.
Proteins are found in meat, milk, fish, eggs, soy, beans, legumes, and nuts.
Adults should eat 2 to 3 servings of high protein foods per day. Childrens’ needs will vary according to their ages.
Keep your vitality by enjoying a diet with diverse fruits and vegetables. Fruits are foods that grow from the flower of plants while vegetables are foods that come from the stems, flower buds leaves, and roots. Both are excellent sources of the vitamins and minerals your body needs to stay healthy throughout a long life.
Fruits include berries, beans, corn, peas, cucumber, grains, nuts, olives, peppers, pumpkin, squash, sunflower seeds, and tomatoes. Vegetables include celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes.
Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. Eating a diet that is high in fruits and vegetables can reduce your risks of developing cancer, heart problems, high blood pressure, strokes, and diabetes.
Try to eat 4 servings of fruits and 5 servings of vegetables per day.
Eat healthy amounts of carbohydrates. Carbohydrates are abundant in nature, such as in fruits and vegetables. Carbohydrates include sugars, starches, and fiber. Your body obtains energy by breaking down these compounds. Simple sugars are digested more quickly than complex sugars.[8]
Focus on getting most of your carbohydrates from natural sources like fruits and vegetables and reduce your intake of carbohydrates from items like baked goods and other processed foods.
Simple sugars are found in fruits, milk, milk products, vegetables, and processed sweets.
Complex carbohydrates are in beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, whole-grain breads.
About half of your daily calories should come from carbohydrates, with most of it coming from complex carbohydrates as opposed to simple sugars.
Eat a controlled amount of fat. Your body needs some fat to help it absorb fat soluble vitamins, control inflammation, assist with muscle repair[9], clot blood and maintain proper brain function, but too much is not good.[10]
Common sources of fats are butter, cheese, whole milk, cream, meats, and vegetable oils.
Eating too much fat increases your chances of high cholesterol, heart problems, and strokes. You can reduce your fat consumption by eating lean meats, poultry, fish, and drinking low-fat milk.[11]
Many restaurants enhance the flavor of their foods with ingredients that are high in fat such as cream, whole milk, or butter. By cooking your food yourself, you can control the amount of fat in your food.
Don't choose fat-free or low fat foods. You need fat.[12]. Contrary to popular beliefs, dietary fat does not make you fat[13][14]. However, don't eat too much fat as it is unhealthy.
Get enough vitamins and minerals through a healthy diet. If you are eating a balanced diet, you are probably getting sufficient vitamins and minerals. These substances are vital for your body to function properly, repair itself and grow.[15]
Vitamins and minerals occur naturally in many foods, especially fruits, vegetables, whole grains, meats, and dairy.
If you are concerned that you may not be getting enough vitamins and minerals, talk to your doctor about adding some multivitamin and multi-mineral supplements to your diet.
The needs of pregnant women and children may differ from the needs of others.
Eat a low salt diet. While your body needs some salt too so that you maintain muscle and nerve function and manage your blood volume and pressure and blood volume, too much over a long period of time is unhealthy.[16] The CDC recommends keeping your sodium intake below 2,300 milligrams per day.[17]
Too much salt can cause high blood pressure and aggravate heart, liver, or kidney conditions.
Most foods contain some salt naturally and many have salt added to enhance the flavor.
Adults should consume no more than about a teaspoon of salt per day. If you have a health condition, you may need to eat much less.
Avoid fast food. Not only is it high in fat, but it is also usually very high in salt.
Cleanse your body by drinking enough water. Drinking enough water will help your body flush out toxins, maintain your bodily functions, and keep your kidneys healthy.[18] Drink at least eight 8-ounce glasses of water per day to stay hydrated, and drink more if you are sweating, such as from exercising or doing physical labor.
The amount you need will be influenced by your body weight, your activity level, and the climate you live in.
The best way to stay hydrated is to drink enough water that you don’t feel thirsty.
If you urinate infrequently or pass dark or cloudy urine, you probably need to drink more.
How can you make carbohydrates a healthy part of your diet?
Eat a balance of processed and natural foods.
Drink a lot of milk.
Eat a lot of baked goods.
Prioritize simple sugars over complex carbohydrates.
Get most of your carbohydrates from fruits and vegetables.
Part 3 of 3:
Reducing Stress
Protect your psychological well-being by maintaining close social relationships. Friends and family will make relaxation fun when things are good and they can provide you with support and distraction when life is hard.[19]
Maintain your social network though corresponding by writing, telephone, or in person. Using social media can also help people stay connected.
Regular social interaction will help you relax and take your mind off your stress.
If you feel isolated, consider locating a support group or counselor to help you.
2
Stay resilient by sleeping enough. By not getting enough sleep you are compounding the psychological stressors in your life with the physical stress of sleep deprivation.[20]
When you sleep your body can put more energy into fighting off infections and healing.
Try to get at least 7 to 8 hours of sleep per night. Some people may need even more.
Stay excited about life through hobbies. This will give you something to look forward to and prevent you from dwelling on the things that are stressing you out.
Look for something that is inexpensive which you can do all year long. Possibilities include reading, listening to music, art or photography, crafts, or sports.[21]
Avoid competitive activities that will put additional pressures on you.
Set aside time for relaxation. Whether this involves simply free time or a formal relaxation technique, do what works for you. Or try several until you find the one you like the best:[22][23]
Visualization of calming images
Progressive muscle relaxation in which you concentrate on tensing and then relaxing each muscle group in your body
Meditation
Yoga
Massage
Tai chi
Music or art therapy
Deep breathing
5
Cultivate happiness. Take time to enjoy life and do the things that make your life meaningful to you.
Do activities that give you a sense of purpose. Many people enjoy volunteer work in their free time.
Nourish your brain with intellectual stimulation. Whether it comes from friends, family, or taking informal courses, or taking up a new craft, learning will keep you enthusiastic about the world around you.
Connect with others. For some people it is with family, friends, a religious organization, or the community around them, but whoever the people close to you are, they will help you stay happy and young of heart.
Which of the following should you avoid if you're trying to reduce stress in your life?
Trying out competitive activities.
Sleeping less so that you can fit more into your day.
Being actively social.
All of the above.
50 Ways to Live a Longer, Healthier Life
AARP Bulletin, March 1, 2017 | Comments: 14
NICK FERRARI
If your favorite vegetable isn't in season, grab a frozen bag of it for the same nutritional value.
The editors at AARP have filtered through numerous medical journals and studies to identify the best actions you can take to achieve a longer, fuller life. We know there are no guarantees. But genetics account for just 25 percent of a person’s longevity. The rest is up to you. With this collection of some of the most important longevity findings, you’ll have the road map you need to get to 80, 90, 100 or beyond.
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1. Frozen is fine
You can eat a balanced diet even when fresh fruits and vegetables are out of season because frozen can be as good as or even better for life-extending nutrients. British scientists found that fresh fruit can lose nutrients after three days of refrigeration, while frozen fruits don’t suffer the same fate. Another study similarly found that frozen blueberries contained more vitamin C than fresh ones.
2. Cut back on pain pills
Regular use of painkillers such as ibuprofen and naproxen — including over-the-counter brands such as Advil, Motrin and Aleve — may raise your risk of heart attack and stroke by 10 percent, according to a 2014 U.S. Food and Drug Administration (FDA) advisory panel review. (Prescription-strength versions may increase your risk by 20 to 50 percent, even after just a few weeks of use.) Reserve these drugs for severe pain, and use the lowest possible dose for the shortest amount of time.
3. Please go to bed
Consistently sleeping less than six hours a night nearly doubles your risk of heart attack and stroke, according to a review of 15 studies published in the European Heart Journal. Another study found that consistently sleep-deprived people were 12 percent more likely to die over the 25-year study period than those who got six to eight hours of sleep a night. These tips from the National Sleep Foundation can help ensure that you get good quality shut-eye, even if you’re among the half of people over 60 who have insomnia:
Make the room pitch-black dark, and set the thermostat between 60 and 67 degrees.
Exercise every day. It doesn’t matter what time of day you work out, just so it doesn’t interfere with your rest.
Stick to a regular sleep schedule, going to bed and getting up at the same time each day.
Shut down your electronics an hour before retiring, as the light from some devices can stimulate the brain.
Replace your mattress if it’s more than 10 years old.
4. But don’t always go right to sleep
A Duke University study that followed 252 people for 25 years concluded that frequent sex “was a significant predictor of longevity” for men.
5. Get (or stay) hitched
Marriage truly is good for your health — and your longevity. The prestigious Framingham Offspring Study found that married men had a 46 percent lower risk of death than never-married men, in part due to marriage’s well-known impact on heart health. Indeed, a 2014 study by New York University’s Langone Medical Center found that married men and women had a 5 percent lower risk of cardiovascular disease.
6. Ripeness matters
No, you won’t die from eating under-ripe produce, but new research shows that fully ripened fruit has more life-lengthening health benefits. For example, green bananas are low in fiber and high in astringent tannins that can cause constipation. Fully ripened pears and blackberries have more disease-fighting antioxidants. And in watermelon, a deep red color signifies more lycopene, an antioxidant that may reduce the risk of cancer and heart disease.
7. Don’t sweeten with sugar
A high-sugar diet boosts blood sugar, which in turn plays havoc with your heart by increasing levels of LDL cholesterol while lowering heart-friendly HDL cholesterol, and tripling your risk for fatal cardiovascular disease. The American Heart Association recommends that women consume no more than 6 teaspoons (25 grams) of added sugar a day, and men no more than 9 teaspoons (36 grams).
8. Consider extra vitamin D
Vitamin D, a bright byproduct of sunlight, has many health benefits, including a link to longevity. But too much vitamin D increases your risk of dying as much as too little, according to a 2015 Danish study. So you want to get the right amount. Don’t just rely on outdoor time to get extra vitamin D; the rate of skin cancer rises as we age, so it’s important to limit exposure. The smart plan: Ask your doctor if you would benefit from extra D in pill form. University of Copenhagen researchers found that the ideal vitamin D level is more than 50 nanomoles per liter of blood, but less than 100 nmol/L.
9. Go green
If coffee’s not your thing, green tea also has proven longevity cred, likely because it contains powerful antioxidants known as catechins that may help combat diabetes and heart disease. In a large study of more than 40,000 Japanese men and women, drinking five or more cups of green tea a day was associated with a 12 percent decrease in mortality among men and a 23 percent decrease among women.
GETTY IMAGES
Taking a break from work and going on a vacation is crucial to your well being.
10. Vacation … or Else
Not taking time off work might, indeed, be deadly. One study of men at high risk for coronary artery disease found that those who failed to take annual vacations were 32 percent more likely to die of a heart attack. And in the long-running Framingham Heart Study, women who vacationed just once every six years were eight times more likely to develop coronary artery disease or have a heart attack than women who vacationed twice a year.
11. Eat whole grains
The average American eats one serving of whole grains daily — and that may be just a single morning slice of toast. But eating three or more servings each day can cut overall death rate by about 20 percent, according to a 2016 study from Harvard University’s T.H. Chan School of Public Health. Have some oatmeal or brown rice, or get adventurous and go for quinoa, barley, even farro.
12. Spice it up
Eating hot chili peppers may add years to your life. In a 2016 analysis of the dietary habits of more than 16,000 men and women over 23 years, those who reported eating hot peppers reduced their risk of dying by 13 percent. Not a fan of those peppers? Even a little spice can have health benefits. That’s because the body produces endorphins to reduce the heat from the capsaicin in the peppers; those endorphins also reduce pain and inflammation.
13. Drink whole milk
You’ve been told forever to drink low-fat or skim milk, or go for fat-free yogurt. But research published in the journal Circulation in 2016 concluded that those who consCirculation in 2016 concluded that those who consumed the most dairy fat had a 50 percent lower risk of developing diabetes, a disease that can shorten your life by eight to 10 years on average.
14. Just add water
Staying adequately hydrated — measured by urine that’s light yellow or straw colored — can also help prolong a healthy life by reducing the risk of bladder and colon cancer and keeping kidneys in tip-top shape. Bonus: It might even help you lose weight. Researchers at the University of Illinois found that those who sipped more H2O ended up eating 68 to 205 fewer calories per day.
Say yes to that extra cup
Coffee does more than help you wake up; it also reduces your risk of stroke, diabetes and some cancers. And in a 2015 study published in the journal Circulation, Harvard researchers discovered that “people who drank three to five cups of coffee per day had about a 15 percent lower [risk of premature] mortality compared to people who didn’t drink coffee,” says coauthor Walter Willett, M.D. Mind you, a cup is 8 ounces, so your 16-ounce Starbucks grande is really two cups by that measure.
16. Live like the Amish
A University of Maryland study found that Amish men live longer than typical Caucasian men in the United States, and both Amish men and women have lower rates of hospitalization. What are the Amish ways? Lots of physical activity, less smoking and drinking, and a supportive social structure involving family and community.
17. End the day's eating by 9 p.m.
Not only is eating late bad for your waistline — sleeping doesn’t exactly burn lots of calories — it also increases the risk of heart disease by 55 percent for men ages 45 to 82, according to a Harvard study.
18. Eat your veggies
In a study of 73,000 adults, most in their mid to upper 50s, vegetarians were 12 percent less likely than carnivores to have died from any cause during the six-year study period. The 2016 study, published in JAMA Internal Medicine, found that mortality rates were lowest overall for pesco-vegetarians (those who eat fish occasionally), followed by vegans (those who eat no animal products), and lacto-ovo vegetarians (those who eat dairy and eggs).
19. Eat like the Greeks
The Mediterranean diet, with its reliance on fruits, vegetables, olive oil, fish and nuts, is one of the healthiest diets for both overall health and longevity. Harvard researchers, reporting in the BMJ in 2014, found that those who followed the diet most closely had longer telomeres, which cap the end of each strand of DNA and protect chromosomes from damage. Even those who only sporadically followed the diet reaped longevity benefits, researchers found.
Cutting your portions helps you cut calories, which aids in weight loss and more.
20. Eat less
If you want to reach 100, put down the fork, says Dan Buettner, who studies longevity hot spots around the world, such as Okinawa, Japan. Buettner found that the oldest Okinawans stop eating when they feel 80 percent full. A National Institutes of Health-funded study similarly found that cutting back calories reduced blood pressure, cholesterol and insulin resistance.
21. Drink less (here’s a trick)
More-than-moderate alcohol consumption (generally, more than one drink a day for women or more than two a day for men) leads to a shorter life span. Here’s one way to cut your intake: Pour red wine into a white-wine glass, which is narrower. Studies by Cornell University’s Food and Brand Lab found that people poured 12 percent more into red-wine glasses. You’ll also pour less wine into your glass if it’s sitting on the table, instead of in your hand, says Brian Wansink, the lab’s director.
22. Save your pennies
Money might not make you happier, but it will help you live longer. A 2016 study by Stanford researchers published in JAMA found that people whose income bracket was in the top 1 percent lived nearly 15 years longer than those in the bottom 1 percent. The disparity could be attributed to healthier behaviors in higher-income groups, including less smoking and lower obesity rates, researchers say.
23. Or move to one of these states
If you’re not wealthy, consider moving to California, New York or Vermont, where studies show that low-income people tend to live the longest. Loma Linda, Calif., has the highest longevity thanks to vegetarian Seventh-day Adventists, who live eight to 10 years longer than the rest of us. Nevada, Indiana and Oklahoma have the lowest life expectancy (less than 78 years).
24. Ponder a Ponderosa
Experiencing a sense of awe — such as when viewing the Grand Canyon or listening to Beethoven’s Ninth — may boost the body’s defense system, says research from the University of California, Berkeley. “That awe, wonder and beauty promote healthier levels of cytokines suggests that the things we do to experience these emotions — a walk in nature, losing oneself in music, beholding art — has a direct influence upon health and life expectancy,” says Dacher Keltner, a psychologist and coauthor of the study.
Get a friend with four legs
A few studies on the link between pet ownership and health have found that owning a pet can reduce anxiety, lower blood pressure, even improve the odds of surviving a heart attack. Now the American Heart Association has weighed in with a report published in the journal Circulation that recommends owning a dog, in particular, for those seeking to reduce their risk of deadly heart disease. Dog owners are more likely to be physically active and are also less vulnerable to the effects of stress, the report says.
26. Find your purpose
Do you wake up looking forward to something? In a 2014 study published in the Lancet, researchers found that those with the highest sense of purpose were 30 percent less likely to die during the 8.5-year study period. In fact, doing something that matters — whether it’s helping your children or interacting in a community of like-minded folks — is correlated with seven extra years of life, according to researchers who study people in “blue zones,” areas of the world where folks live the longest.
27. Embrace your faith
Attending religious services once a week has been shown to add between four and 14 years to life expectancy, according to researchers who study blue zones. Don’t belong to a church? Ask to join a friend at her services, or just drop in at a nearby house of worship; most have an open-door policy.
28. Be food safe
About 3,000 Americans die from food poisoning annually, say the Centers for Disease Control and Prevention (CDC). Even seemingly healthy foods — like sprouts, cantaloupe, berries and raw tuna — can make you sick or even kill you, says the FDA. Your action plan: Keep your kitchen pristine, wash your hands and utensils before and after handling food, separate raw and cooked foods, refrigerate perishable food promptly, and cook food to a safe temperature to kill deadly bacteria.
29. Consider mountain life
People residing at higher altitudes tend to live longer, a study by the University of Colorado and the Harvard School of Global Health revealed. Of the 20 healthiest counties in America, many are in Colorado and Utah. Researchers think lower oxygen levels might cause your body to adapt in ways that strengthen your heart and circulation.
30. Go nuts
In a European study of adults ages 55 to 69, those who ate 10 grams of nuts daily — 8 almonds or 6 cashews — reduced their risk of death from any health-related cause by 23 percent. As for specific ailments, consuming a handful of nuts at least five times per week lowers the mortality risk for heart disease (by 29 percent), respiratory disease (24 percent) and cancer (11 percent), according to a previous U.S. study. Sorry, peanut butter fans: Spreads didn’t show the same benefits.
31. Keep watching LOL cat videos
Laughter really is the best medicine, helping to reduce stress, boost the immune system, reduce pain and improve blood flow to the brain. In fact, laughter has the same effect on blood vessels as exercise, report researchers from the University of Maryland School of Medicine in Baltimore.
32. Get social
Studies show that loneliness increases the risk of early death by 45 percent. It weakens the immune system and raises blood pressure while increasing the risk for heart attacks and stroke. By contrast, people with strong ties to friends and family have as much as a 50 percent lower risk of dying, according to a study in PLOS Medicine. So visit a friend. And don’t discount your online friends. A 2016 study by researchers at the University of California, San Diego found that those who use Facebook also live longer, but only when online interactions don’t completely supplant face-to-face social interaction.
33. Watch your grandkids
While babysitting every day is stressful, regularly watching the grands can lower your risk of dying by a third, according to a 2016 study published in Evolution and Human Behavior. That adds up to an extra five years of life, researchers say. They speculate that caregiving gives grandparents a sense of purpose, and keeps them mentally and physically active.
34. Try to stay out of the hospital
A 2016 Johns Hopkins University study found that some 250,000 patients die each year in hospitals from medical mistakes, such as misdiagnoses, poor practices and conditions, and drug errors. Sometimes the best way to avoid a grave condition is not to enter the system at all.
Read more
Sounds like we made it up, but scientific research supports the longevity benefits of reading — newspapers and magazines will do, but books are the best. “As little as a half-hour a day of book reading had a significant survival advantage over those who did not read,” said the study’s senior author, Becca R. Levy, a professor of epidemiology at Yale.
36. Read the ‘AARP Bulletin’
Really. This and other smart publications can keep you up to date on health info. Studies have shown that when people are empowered with information to make important medical decisions, it not only enhances their well-being but also improves a treatment’s effectiveness. So keep reading aarp.org/bulletin and aarp.org/health.
37. Monitor yourself
Don’t wait for annual checkups to consider your health. By then, a small problem could have morphed into a life-threatening illness. In one English study, researchers found that less than 60 percent of people who developed unusual symptoms in the previous three months had seen a doctor. Symptoms that might point to cancer include: unexplained weight loss of 10 pounds or more (this can be an indication of cancers of the esophagus, stomach or lungs); fever; extreme fatigue; changes in bowel or bladder habits; or unusual bleeding. Other unusual symptoms that could signal disease? A patch of rough, dark skin could indicate diabetes, and a strange color on your tongue could signal serious acid-reflux issues.
38. Visit the hardware store
Among the most common causes of “unintentional deaths” are carbon monoxide, radon and lead poisoning, the CDC reports. Make sure there’s a carbon monoxide detector near every bedroom, and be sure to test and replace the batteries every two years. Was your home built before 1978, when lead paint was outlawed? One trip to the store can get you all you need to test for these toxic substances.
39. Practice home fire drills
Just 1 in 3 families have a fire-safety plan, says Robert Cole, president of Community Health Strategies, an injury-prevention education organization based in Pittsford, N.Y. “People underestimate the speed of a fire. Many waste time figuring out what to do, or trying to take belongings with them. Everyone should know what to do and how to get out safely.”
40. Find a woman doctor
When Harvard researchers in 2016 analyzed Medicare records documenting more than 1.5 million hospitalizations over four years, they found that patients who received care from a female physician were more likely to survive and less likely to be readmitted to the hospital within 30 days of discharge. In fact, about 32,000 fewer people would die each year “if male physicians achieved the same outcomes as female physicians,” the researchers said. Previous studies have suggested that female doctors are more likely to follow clinical guidelines and are more effective communicators.
41. Make peace with family
While we often stress about small stuff — the guests are here, and we’re not ready! — it’s the nagging, long-running forms of stress, such as a family dispute, that put your longevity at risk. Chronic stress hastens the cellular deterioration that leads to premature aging and a vast array of serious diseases, according to long-running research from the University of California, San Francisco. This sort of cell death “turns out to be one of the strongest predictors of early diseases of aging and in many studies of early mortality,” says lead researcher Elissa Epel. The remedy: Come to peace with the people in your life. Forgive your family, forgive yourself, put the past behind you — so you can have more life in front of you.
42. Take the stairs — every day
A study by University of Geneva researchers found that taking the stairs instead of the elevators reduced the risk of dying prematurely by 15 percent. What’s more, a daily stair climb shaves six months off your “brain age,” according to researchers at Concordia University who performed MRI scans on 331 people ages 19 to 79. Gray matter shrinks naturally with age, but less so when people stay active.
43. Toss that rug
One of the top risks for falls at home is throw rugs. Those slip-slidey accoutrements send 38,000 older adults to the emergency room each year, according to a 2013 study by the CDC. Banish these rugs from your home, and make sure bath mats have a nonslip bottom.
44. Beware the high-tech dash
Nearly one in five traffic accidents and more than 400,000 crash-related injuries involve a distracted driver, the U.S. Department of Transportation reports. Top distractions, according to a recent Virginia Tech Transportation Institute study, are cellphones. But a less-obvious risk is using the touch screen on your car’s dashboard.
And drive less
In 2014, more than 5,700 older adults were killed and more than 236,000 were injured in motor vehicle crashes. Per mile traveled, fatal crashes increase noticeably starting at age 70 and are highest among drivers age 85 and older, a highway safety organization says. If you’re feeling unsafe behind the wheel, it might be time to look for alternative transportation.
46. Better yet, walk
What’s the best prescription for a longer life? Exercise. And doctors are literally prescribing it instead of medication. “There is no pill that comes close to what exercise can do,” says Claude Bouchard, director of the human genomics laboratory at Pennington Biomedical Research Center in Louisiana. It benefits your brain, heart, skin, mood and metabolism. Even as little as 10 minutes of brisk walking can help (that’s all it takes to burn off the calories of one chocolate chip cookie). Once you can do 10 minutes, push it to 15. Then 20. Start slow, but just start.
47. Just not in the street
Nearly 5,000 pedestrians are killed annually in the U.S., according to the latest federal figures, and nearly 20 percent of those deaths were among adults age 65 and older. If you walk for your health — and we hope you do — stay safe and consider doing so at the mall, a community health center or a park.
48. And go a little faster
The benefits of a brisk walk are real: A University of Pittsburgh study of adults 65 and older found that those whose usual walking pace exceeded one meter per second lived longer. While researchers say they can’t recommend brisk walking as a panacea for living longer, they did see increased survival in those who picked up the pace over the course of a year.
49. Get fidgety
Never mind what your grade school teachers said; fidgeting is good. A 2016 British study finds that sitting for seven or more hours a day increases your risk of dying by 30 percent — except among active fidgeters, who see no increased risk.
Trade in Ol' Bessie
High-tech safety features have now become standard in new cars. The government mandates that all have airbags, antilock brakes, electronic stability control — “up there with seat belts and airbags in its life- aving benefits,” says one industry leader — and tire pressure-monitoring systems. Carmakers also offer back-up cameras, self-parking features, blind-spot and lane-departure warnings, and forward-collision warning with auto-braking.
Also of Interest
Want to Live Longer? Science Says to Do These 5 Things
JAMIE DUCHARME April 30, 2019
When it comes to staying healthy, most people have the same motivation: living as long and fulfilling a life as possible. And while science has yet to find a true fountain of youth, researchers have identified certain behaviors that can increase longevity.
One study, published in the journal Circulation last year, even argued that adhering to just five healthy habits could extend your lifespan by roughly a decade. Here’s what they are, and what research to date says about living your longest life.
Eating a healthy diet
Diet is strongly linked to longevity. Research has long suggested that following a Mediterranean diet — which includes plenty of fruits, vegetables, whole grains, nuts and healthy fats, and not much sugar, red meat or processed food — brings a host of health benefits, including a longer life.
Other studies have also found longevity benefits associated with some of the specific foods and nutrients included in a Mediterranean diet, such as whole grains, fiber, fish, plant-based proteins and healthy fats. On the other hand, foods including processed snacks and meats, fried foods and sugar-sweetened beverages have been linked to higher risks of chronic disease and death.
Even if your diet isn’t perfect, research suggests that making smart changes can add up to sizable benefits. One paper published in 2017 concluded that people who ate 20% more healthy foods than they had at the beginning of the study, over the course of 12 years, decreased their risk of early death by up to 17%.
Exercising regularly
Working out regularly is a boon for both your physical and mental health, boosting everything from cardiovascular fitness to mood and energy — so it’s no surprise that it can also extend your life. Federal physical activity guidelines recommend aiming for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week, plus twice-weekly muscle-strengthening sessions, to reap health and longevity benefits.
But you don’t have to go overboard. Even short bouts of light physical activity, such as walking and cleaning, increased the lifespans of older men and women in studies from 2018 and 2017, respectively. And a study published in January found that simply moving instead of sitting for 30 minutes each day could reduce early death risk by 17%.
If you do opt for a more vigorous workout, some research suggests that team sports like tennis and soccer are best for longevity, because they encourage social interaction as well as exercise.
And if you don’t exercise now, you can still start. A recent study found longevity benefits associated with both life-long and later-in-life exercise.
Maintaining a healthy body weight
Diet and exercise habits help people maintain a healthy body weight, which the Circulation study defined as a body mass index between 18.5 and 24.9. Obesity is associated with chronic conditions including Type 2 diabetes, cardiovascular disease and cancer, all of which can shorten your life. A 2018 study found that widespread obesity shaved a year off the U.S. life expectancy and is responsible for up to 186,000 deaths per year.
Drinking only in moderation
For years, moderate drinking was touted as a harmless — and maybe even healthy — habit. But recently, scientific opinion has begun to shift toward a more cautious stance on alcohol.
Last year, a large meta-analysis of prior alcohol studies concluded that there is no safe amount of drinking, because the net risks to a population — addiction, cancer, traffic accidents and so on — outweigh any potential benefits, such as improved cardiovascular and cognitive health. And while each person’s risk-benefit analysis depends on his or her family and medical history, research is increasingly supporting the idea that people should limit their alcohol consumption to avoid health problems and increase longevity.
Moderate drinking, according to federal dietary guidelines, means that women should have no more than a drink per day, and men should have no more than two per day.
Not smoking
In addition to causing lung cancer, cigarette-smoking is associated with serious health problems including heart attack, stroke and mouth and throat cancers, making it a significant threat to longevity. The best way to reduce your risk, of course, is never to smoke at all — but if you do, experts advise quitting as soon as possible to minimize threats to your health.
Write to Jamie Ducharme at jamie.ducharme@time.com.
50 Easy Habits That Help You Live Longer, According to Science
We asked medical experts for the most impactful things you can do right now to live longer—and stay healthy enough to really enjoy your golden years.
Of all the things you hear about how to live longer, one of the most critical is exercise. Aerobic activity, like running, is crucial for getting your blood pumping and your heart working. A recent study showed that a one-hour run adds seven hours to your life, up to four hours per week. People who run have a 25 to 40 percent reduced risk of early death and live about three years longer, the study says. Of course, people who run are often healthier in general, but running appears to have its own health benefits. “Running helps burn off or keep blood sugars normal, which is important because they keep your kidneys, eyes, nerves, and blood vessels healthy,” says Jennifer Kuca Hopper, MS, an exercise physiologist and director of employee wellness, worklife, and fitness at Piedmont Healthcare. Running also regulates blood pressure, increases lung capacity, reduces stress, and increases bone density, she says.
A recent study from Harvard found that people who ate a diet high in processed meats like sausage and hot dogs were at a higher risk of death—but those who got their protein from plants had a lower risk, especially of heart disease-related deaths. “The study said that for every 3 percent increase in calories from plant protein there was a reduction in risk of death by 10 percent,” says Shayna Komar, RD, a dietitian at Piedmont Healthcare. Plant proteins supply all nine amino acids the body can’t make on its own, and “unlike animal proteins, plant-based proteins can help lower blood pressure, lower risk of heart disease, and decrease risk of cancer,” she says. Find out the top 10 sources of plant protein.
Anyone wondering how to live longer needs to hear the benefits of vitamin D, “the “sunshine vitamin.” It has been shown to fight disease, improve bone health, and ward off depression. One study even found it to extend lifespan (of a worm, but still) by 33 percent. But because vitamin D comes from the sun, and our modern lives don’t let us spend much time outside, we might not be getting enough. Concerns over skin cancer are well-founded, and sunblock is generally a good idea. But, “getting 15 to 30 minutes of sun exposure a day should be adequate for vitamin D production,” says Jyotir Jani, MD, a primary care physician with Piedmont Healthcare. “Of course, that is not through sunbathing but by being outside with normal clothing.”
Drink coffee
To the relief of caffeine lovers everywhere, here’s how to live longer without sacrificing your favorite drink. Your daily cup of joe may actually have health benefits that could extend your life. “Some research indicates moderate coffee intake may fight against type-2 diabetes, and may even reduce the risk of dementia and heart disease,” says Erin Palinski-Wade, RD, CDE and author of Belly Fat Diet For Dummies. A study from Harvard found that those who regularly drank coffee had a reduced risk of death. Komar says coffee also stimulates the nervous system, raising metabolism and increasing the oxidation of fatty acids, which can help with weight loss.
Eat nuts
Although you may think nuts are unhealthy because they are calorically dense, the exact opposite is true—they actually have a key role in how to live longer. A study from Harvard found that daily nut-eaters were 20 percent less likely to die during the study. Specifically, the rates of death from cancer, heart disease, and respiratory disease were reduced. Other research has shown walnuts have a huge role in heart health because of the amount of antioxidants they contain. They can also boost brain health, says Barbara Shukitt-Hale, PhD, a USDA Scientist in the Laboratory of Neuroscience and Aging at the USDA/Human Nutrition Research Center on Aging at Tufts University. Plus, nuts are a great source of plant-based protein, Palinski-Wade says. Here are 12 more anti-aging foods that can add years to your life.
Spice it up
Certain spices have been touted for their health benefits. “Tumeric has incredible anti-inflammatory properties, which may fight against joint pain and promote a healthier heart,” Palinski-Wade says. “Inflammation can accelerate the aging process, so anything that reduces inflammation may help to slow it.” Research has found that an antioxidant in tumeric might extend lifespan (in flies, at least), although a recent review questioned some of its benefits. In any case, cooking with the spice may be a healthier alternative to salt or sugar. Another healthy substitute is cinnamon. “Cinnamon may improve insulin sensitivity in the body, helping to reduce the risk of type 2 diabetes,” Palinski-Wade says. “Regular consumption may also lower LDL cholesterol levels.”
Don’t smoke
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You probably already know this secret of how to live longer. “Smoking cessation is the single most important action that an individual can take regardless of age,” Dr. Jani says. It’s the leading preventable cause of death in the U.S., according to the CDC, and the cause of almost every severe health issue, from heart disease to cancer. “Not to mention smoking makes you age faster with increased wrinkles!” Dr. Jani says. In addition, “smoking literally causes internal damage to your genetic code as well as blood vessels and multiple organ systems.” And although vaping may be used as a tool to help smokers quit, the jury is still out on its safety, so it’s better not to start.
Drink alcohol in moderation
Heavy drinking increases health risks, but drinking in moderation—particularly red wine—could help you live longer. One study found those who drank lightly (no more than one glass a day for women and two for men) to have reduced risk of death from cardiovascular disease. “Red wine has a small amount of one antioxidant called resveratrol,” says Komar. “It is good for overall health, protection from heart disease, and decreasing inflammation.” Palinski-Wade says wine may also improve blood lipid levels and reduce the risk of dementia. Check out these signs you could live to be 100.
Pump up your pepper intake
A recent study found that people who eat spicy chili peppers were 13 percent less likely to die than those who don’t. Although the link doesn’t prove cause and effect, there are some health benefits to specific properties in peppers. “Hot peppers may reduce blood pressure levels thanks to the capsaicin they contain,” Palinski-Wade says. “Elevated blood pressure is a risk factor for stroke, heart disease, and even dementia, so regular consumption may lower this risk.”
Stress less
The impact of stress on our overall health is huge, so reducing stress is one way to lower our risk of many deadly diseases. A study from the University of California found that chronically stressed women had significantly lower levels of klotho, a hormone that regulates the aging process. Another study found stress increased the risk of heart attack and stroke. In addition, Dr. Jani says stress leads to “chemical changes in the body that cause increased harmful particles called free radicals to be released, which can cause damage to organs, raise blood pressure, result in emotional change, and damage genes resulting in mutations that raise the possibility of cancer or psoriasis.” Whoa! Reducing stress can also help improve sleep and interpersonal relationships, reduce overuse of drugs and alcohol, and lower stress hormones, says James Dewar, MD, vice chairman of family medicine at the University of Pittsburgh Medical Center.
Pump iron
Although you might think aerobic exercise is all you need to do to stay physically active, adding strength training to your fitness routine helps you live a longer life, according to Harvard Medical School. A recent study from Penn State showed that older adults who did strength training twice a week had a lower risk of dying. “Weight training builds lean muscle mass, which increases resting metabolic rate, and also improves balance, protects our joints, and strengthens our muscles and bones,” Hopper says. You can use your own weight (resistance training), bands, calisthenics, free weights, or weight machines to reap the benefits. “Weight training is the key for allowing the muscles to have the strength and endurance for the body to move during activities of daily living,” says Kerry J. Stewart, EdD, director of clinical and research exercise physiology at Johns Hopkins University School of Medicine. Here are 50 reasons you’ll age better than your parents.
Eat more fruits and veggies, period
The research is clear: If you want to live longer, eat more fruits and vegetables. A recent study from Imperial College London found that those who ate 10 portions of fruit and vegetables a day had the greatest reduction in risk of disease. The study authors estimate 7.8 million deaths worldwide could be prevented every year if people ate this many fruits and veggies—but smaller amounts are beneficial in how to live longer, too. “The vitamins, minerals, and most importantly, the fiber help control satiety so you do not need to eat as much of the animal foods,” Komar says. In addition, Dr. Dewar says fiber encourages regular bowel function, which can keep your digestive system working smoothly. “High fiber diets have been found to promote lower cholesterol levels and reduce the risk of heart disease and certain cancers such as colon cancer,” Palinski-Wade says.
Be generous and supportive to others
Be generous and supportive to others
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Connecting with other people is a great stress reliever, which can help your long-term health. And the best way to harness these benefits is by focusing not on yourself, but on others. “A study conducted with an elderly population showed that those who engaged in helping others and supporting others ended up living longer lives,” says Emma Seppala, PhD, science director of Stanford University’s Center for Compassion and Altruism Research and author of The Happiness Track. “This was not the case for people who were simply recipients of care and support.” Besides lowering stress, helping others could lead to reduced inflammation, which is a precursor to disease, she says. “Individuals who live a ‘eudaimonic’ lifestyle—a life rich in compassion, altruism, and greater meaning—have surprisingly low levels of inflammation,” Dr. Seppala says.
Fill up on fish
Eating healthy fish is an important part of a life-extending diet. “Consume fatty fish such as salmon at least twice a week to boost intake of EPA and DHA omega-3 fatty acids,” Palinski-Wade says. “According to NHANES [National Health and Nutrition Examination Survey] data, 95 percent of Americans are deficient in EPA and DHA omega-3s, which can negatively impact longevity.” A study from Harvard showed that people with higher levels of the healthy fatty acids in fish oils were 27 percent less likely to die during the study period, and had a 35 percent lower risk of dying from heart disease. Here are more surprising omega-3-rich foods that add years to your life.
We lead busy lives, and the part of our day that often ends up getting cut is sleep. But if you want to actually have more days in your life, you need enough shut-eye. “People should aim to have at least seven to eight hours of good sleep each night—any less will decrease the immune system,” says Sonya W. Thomas, MD, a PIH Health Family Medicine doctor. Studies show that poor sleep can lead to all kinds of health problems, from obesity and heart disease to depression, says sleep expert Richard Shane, PhD, creator of the Sleep Easily method. “Good sleep can help reverse all of those damaging effects, which can help you live longer,” he says. In addition, he says good sleep can help your energy level, cognitive function, and personal relationships. “So you don’t just live a longer life, you feel good and live a better life,” Dr. Shane says.
Stay young at heart
You’re only as old as you feel, and feeling younger may actually help you live longer. Research from University College London found that people who felt three years younger had a lower death rate than those who felt their age or older. One explanation could be that our attitude towards age affects how healthily we live, Harvard psychology professor Ronald D. Diegel says on Harvard’s health blog. “When people see themselves as old, they’re more likely to abandon physical challenges which feel difficult, such as, ‘I don’t think I should ski anymore, I’m an old man,’” he says. “If we feel old, we’re likely to treat food with an ‘I won’t live much longer, I might as well enjoy this’ attitude which could lead us to eat unhealthfully.” Check out these 24 stay-young secrets from women who don’t age.
Don’t sit all day
Even if you don’t feel like you can embark on a major fitness regimen, any amount of movement you do can extend your life. A recent study found that as little as 10 minutes of light activity a day—even simple things like walking around your home or doing chores—can reduce your risk of dying. On the other hand, Hopper says inactivity may be as bad for you as smoking! “This lack of stimulus to the muscles, even just a lack of standing or taking a short walk every hour or two, can produce harmful effects such as an increased risk of heart disease, diabetes, and many forms of cancer like breast and colon,” says Dr. Stewart. “Sitting all day slows down the body metabolism so fewer calories are being burned, and levels of blood sugar and cholesterol can increase.”
Eat berries
Berries are known as one of the best sources of antioxidants, which can help prevent cell damage as we age. “Berry fruit have received considerable attention due to their high concentrations of antioxidant and anti-inflammatory phytochemicals,” Dr. Shukitt-Hale says. “These phytochemicals have the ability to alter cellular function by reducing oxidative and inflammatory stressors. Their bioactive properties have the potential to prevent or delay brain aging.” In other words, they can help prevent age-related cognitive decline. In addition, Palinski-Wade says they can prevent cancer and heart disease.
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50 Easy Habits That Help You Live Longer, According to Science
Tina Donvito
Updated: Jan. 02, 2019
We asked medical experts for the most impactful things you can do right now to live longer—and stay healthy enough to really enjoy your golden years.
Go for a jog
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Of all the things you hear about how to live longer, one of the most critical is exercise. Aerobic activity, like running, is crucial for getting your blood pumping and your heart working. A recent study showed that a one-hour run adds seven hours to your life, up to four hours per week. People who run have a 25 to 40 percent reduced risk of early death and live about three years longer, the study says. Of course, people who run are often healthier in general, but running appears to have its own health benefits. “Running helps burn off or keep blood sugars normal, which is important because they keep your kidneys, eyes, nerves, and blood vessels healthy,” says Jennifer Kuca Hopper, MS, an exercise physiologist and director of employee wellness, worklife, and fitness at Piedmont Healthcare. Running also regulates blood pressure, increases lung capacity, reduces stress, and increases bone density, she says.
Eat more plant protein
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A recent study from Harvard found that people who ate a diet high in processed meats like sausage and hot dogs were at a higher risk of death—but those who got their protein from plants had a lower risk, especially of heart disease-related deaths. “The study said that for every 3 percent increase in calories from plant protein there was a reduction in risk of death by 10 percent,” says Shayna Komar, RD, a dietitian at Piedmont Healthcare. Plant proteins supply all nine amino acids the body can’t make on its own, and “unlike animal proteins, plant-based proteins can help lower blood pressure, lower risk of heart disease, and decrease risk of cancer,” she says. Find out the top 10 sources of plant protein.
Get more sun—but not too much
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Anyone wondering how to live longer needs to hear the benefits of vitamin D, “the “sunshine vitamin.” It has been shown to fight disease, improve bone health, and ward off depression. One study even found it to extend lifespan (of a worm, but still) by 33 percent. But because vitamin D comes from the sun, and our modern lives don’t let us spend much time outside, we might not be getting enough. Concerns over skin cancer are well-founded, and sunblock is generally a good idea. But, “getting 15 to 30 minutes of sun exposure a day should be adequate for vitamin D production,” says Jyotir Jani, MD, a primary care physician with Piedmont Healthcare. “Of course, that is not through sunbathing but by being outside with normal clothing.”
Drink coffee
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To the relief of caffeine lovers everywhere, here’s how to live longer without sacrificing your favorite drink. Your daily cup of joe may actually have health benefits that could extend your life. “Some research indicates moderate coffee intake may fight against type-2 diabetes, and may even reduce the risk of dementia and heart disease,” says Erin Palinski-Wade, RD, CDE and author of Belly Fat Diet For Dummies. A study from Harvard found that those who regularly drank coffee had a reduced risk of death. Komar says coffee also stimulates the nervous system, raising metabolism and increasing the oxidation of fatty acids, which can help with weight loss.
Eat nuts
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Although you may think nuts are unhealthy because they are calorically dense, the exact opposite is true—they actually have a key role in how to live longer. A study from Harvard found that daily nut-eaters were 20 percent less likely to die during the study. Specifically, the rates of death from cancer, heart disease, and respiratory disease were reduced. Other research has shown walnut
Those who connect with others in meaningful ways have a greater chance of a long life, Dr. Seppala says. “Having strong social relationships predicts a 50 percent increased chance of longevity,” she says. “Research suggests that connecting with others in a meaningful way helps us enjoy better mental and physical health, even speeding up recovery from disease.” A landmark study from the University of Michigan showed an increased risk of death among people who had a low quantity and quality of social relationships. “Social connection is linked to positive emotions and many health benefits including better immune function,” Dr. Seppala says.
Follow the Japanese way of eating
In addition to eating lots of veggies and fish, stop eating before you’re full—a tradition called “hara hachi bu” in Japan. Eating this way works for the Japanese, who have the highest life expectancy in the world, according to a recent study. In addition, “try some bitter melon, which has been promoting health in the Okinawan diet for centuries,” Komar says. “This is notable because the older people on Okinawa appear to be the healthiest elderly population in the world.” Here are more reasons the Japanese are the healthiest in the world.
Stretch
According to research, how far you can stretch might be an indicator of how stiff your arteries are, a risk factor for cardiovascular disease. “We can prevent a host of health problems by adopting a safe and convenient activity plan that includes stretching,” Hopper says. Stretching and flexibility exercises also help joint health, minimizing the risk of arthritis, which leads to less ability to exercise. It’s also great for fall prevention, Dr. Stewart says. “About one out of four people over the age of 65 experience a serious fall each year, which is a major cause of death and disability,” he says. “Persons who perform these exercises are less likely to lose their balance or ‘catch’ themselves and reduce the speed of the fall if they slip or trip.” Dr. Thomas suggests taking dance or yoga, which can increase flexibility while at the same time providing a stress-reducing mind-body experience.
Find purpose
When you have something to live for, you just might end up sticking around a little longer. And science backs this up—a study from University College London found that among over 9,000 people over age 65, those who had the greatest sense of purpose in their life were 30 percent less likely to die during the next eight years than those with the lowest sense of purpose. “Studies show that creating meaning in life brings happiness and greater health,” says psychologist Deborah Serani, PsyD, author of Depression in Later Life and a professor at Adelphi University.
Think positive
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A positive outlook on life in general has also been shown to increase lifespan. A recent study from Harvard looked at how levels of optimism affected different health problems, and found the most optimistic people had a 16 percent lower risk of death from cancer, a 38 percent lower risk of death from heart disease and respiratory disease, and a 39 percent lower risk of dying from stroke. The researchers believe that having a positive outlook makes you more likely to engage in healthy behaviors like exercising and eating right; but that it might also be connected to lower levels of inflammation.
Walk
If you find running too intensive, even taking a brisk 20-minute walk a day is beneficial. According to research presented at the European Society of Cardiology, 25 minutes a day of moderate exercise, including brisk walking, can add three to seven years to your life. “An advantage of walking over running is that nearly the same health benefits can be obtained but with a much reduced risk of muscle and joint injury,” Dr. Stewart says. “So an active lifestyle can be maintained for many, many years while protecting against heart disease, diabetes, and cancer.” Hopper says her favorite walking hack is to walk 15 minutes in one direction. Then, “turn around and walk back to where you started—you will have 30 minutes of walking done before you know it!” she says. Here are 15 great reasons to take a 15-minute walk.
Volunteer
The health benefits of helping others don’t just apply to people you know. Research has also found volunteering to be good for you. “A study by the University of Michigan showed that volunteerism predicts a longer life,” Dr. Seppala says. “Interestingly, volunteerism lengthened lives only when the volunteerism was done for selfless reasons.” The connection isn’t totally clear, but according to Harvard Medical School, volunteering may lower blood pressure, reduce stress, and reduce depression.
Have sex
Although there are some obstacles to sex as we age (vaginal dryness in women; erectile dysfunction in men), continuing to get busy could help extend our lives. “People who remain sexually active as they age do tend to live longer,” says Dr. Dewar. Although that could be because healthy people tend to have more sex, research has shown some specific health benefits to doing the deed. It releases oxytocin (the “feel-good hormone”), reduces stress, lowers blood pressure, and helps you sleep. One study even showed that having orgasms reduced the risk of prostate cancer. “It represents being physically able and active, which increases longevity,” Dr. Dewar says. “It also usually represents having meaningful, positive emotional relationships, which help increase the quality and quantity of life.”
Take care of your teeth
The condition of your teeth could be a reflection of your overall health, so daily brushing and flossing may help extend your life. Studies have shown a link between poor oral health and risk of death, and gum disease has also been associated with mouth cancer, heart disease, and diabetes. “There is a connection, but it is complex and not completely understood,” says Dr. Dewar. “Healthy teeth lower the amount of bad bacteria in the body and also allow us to eat a fuller and more diverse diet—things all improve overall health.”
Skip soda
ANot surprisingly, soda won’t help extend your life—a Harvard study found that consuming soda and other sweetened drinks is linked with a greater chance of metabolic syndrome and type 2 diabetes. “Your body will perform better for you when you fuel it well, and drinking sugary beverages can be a very slippery slope because it is anything but good fuel,” Komar says. In addition to sugar, it may contain lots of sodium, additives, chemicals, and dyes. “There is also strong evidence that indicates sugar-sweetened soft drinks contribute to the development of diabetes, obesity, metabolic syndrome, and heart disease,” she says. Plus, soda can damage tooth enamel, leading to dental issues, she says. These are the 10 other foods you should avoid if you want to live a long life.
Tie the knot
Although it may not seem like it when you’re bickering like an old married couple, those who’ve partnered up are less likely to die in midlife, according to a study from Duke University. The study authors believe that the emotional and functional social support is related to mortality. “Once he is widowed, a man’s life expectancy goes down dramatically,” Dr. Dewar says. Of course, this assumes that the foundation of the marriage is a happy, loving one. “One way in which love may boost our health is by buffering us from the negative effects of stress and by helping promote positive feelings,” Dr. Seppala says. “Even at the cellular level, our health and well-being thrive in a social context in which we can feel and express love.” According to Harvard Medical School, marriage improves the risk of heart disease, Alzheimer’s, blood sugar levels, and cancer outcomes, making it a great example of how to live longer. Here are more little-known ways marriage affects your health.
Age gratefully
We’ve all heard about aging gracefully, but it’s important to age gratefully as well—meaning if you think of a long life in positive terms, you’re more likely to have one! Research has proven that cultivating gratitude increases well-being. “Conscious aging is sometimes referred to as vital aging, successful aging, or grateful aging, and the science behind it says that we can live longer by learning to become appreciative of the aging process,” Dr. Serani says. Growing old is better than the alternative, right? “When you put your focus on the positive aspects of an experience, you tend to find acceptance,” she says. This can help you prioritize what’s important, reduce stress, and give you the motivation to stay active and eat well.
Stay hydrated
We are made of mostly water, so keeping sufficiently hydrated helps our body work better, longer. “Adequate hydration is essential for promoting optimal health,” Palinski-Wade says. “Drinking water can help to allow all of your body systems to function correctly, including the kidneys and liver to function optimally.” Plus, a University of Illinois study found that increasing water consumption by one to three cups could reduce calorie intake by up to 200 a day, so it’s a great weight-loss aid. “In addition, adequate hydration promotes healthier, more subtle skin, which may promote a more youthful appearance,” Palinski-Wade says.
Find moments of awe
Nothing makes you feel like you want to stick around planet Earth a little longer than witnessing some of life’s most awe-inspiring sights, tastes, and sounds. Research from the University of California has shown how experiencing awe brings out positive emotions—and it can actually impact physical health by reducing inflammation and lowering the risk of heart disease, diabetes, and even Alzheimer’s. “Perhaps one of the most important pieces to creating meaning in your life as you age is to always keep a sense of awe,” Dr. Serani says. “The world is a place that we often don’t get to explore when we’re young, so when we get older, we have a chance to do that and experience moments that truly touch our soul.” Don’t miss these 8 aging myths everyone needs to stop believing.
Take a vacation
We often find these awe-inspiring moments when traveling—and science says simply checking out on a vacation could be one way how to live longer. One large study of middle-aged men at high risk for heart disease found that those who took annual vacations were less likely to die. Another study found similar results in women. “I am a huge proponent of taking time off and in scheduling vacations to help not only reduce stress, but to increase an individual’s overall happiness,” says Dr. Thomas. “Those with less stress have a stronger immune system and may be more likely to fight off cancer-causing agents. It is also important to take time off if you feel your body needs the rest.” Can’t afford a luxury vaca? Have a stay-cation instead, which can also help in stress reduction, Dr. Thomas says.
Eat cleanly
Overall, the best strategy for a long-life diet is to eat “cleanly,” with as many natural, whole foods as possible. “Thinking about clean eating, food in its natural form can help with longevity,” Komar says. “Vegetables rich in yellow, orange, and green hues. Lots of fresh herbs and spices, including turmeric, garlic, ginger, and cinnamon. Meat, dairy, and all processed meats are eaten in very small amounts, if at all. Lots of berries but fruit in moderation overall. Limiting added sugar all together.” These are the 20 healthiest foods to eat in every food group.
Own a pet
Our connections to others don’t need to be of the human variety to add years to our lives. Scientists are just now discovering why this is, although any pet owner will tell you their furry friends make them happier. Studies have shown interacting with animals lowers the stress hormone cortisol, increases the feel-good hormone oxytocin, and reduces blood pressure and cardiovascular risk. Dogs also encourage exercise. The American Heart Association even put out a report endorsing the health advantages of pets—but of course, you must like animals to reap these benefits. “If you hate cats, owning one won’t improve your life—and if you live longer it will be in misery!” says Dr. Dewar. Here are more health benefits to having pets.
Watch cat videos
Have kids
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You might feel like your children are giving you gray hairs, but in reality, having kids can positively influence how long you live. A recent study from Sweden found that men and women lived longer past the age of 60 if they had children. In addition, the association between having children and living longer was especially true for those who were unmarried at the time of the study. “That the association was somewhat stronger for the non-married may suggest that social support is a possible explanation,” the authors wrote.
Babysit grandkids
If you have kids—which means you already have a leg up on how to live longer—then you can likely also reap the benefits of being a grandparent. A recent study from Australia found that people over 70 who sometimes watched their grandchildren were more likely to be alive 10 years later; among those who didn’t, half were dead five years after the start of the study. Besides keeping you physically active, grandchildren also help you tap into the benefits of social connection. “A key to living longer involves taking time to nurture all kinds of social attachments,” Dr. Serani says. “This means making time for your spouse, your children, grandchildren, and friends.” Here are more reasons being a grandparent is good for your health.
Practice preventative medicine
No one likes going to the doctor, but having all recommended checkups and preventative screenings for your age, sex, and family history is worth it. “Regular screening checkups can increase your life by potentially finding preventable or modifiable diseases in their infancy,” says Dr. Jani. “If blood pressure, diabetes, and cholesterol are found earlier and treated adequately through lifestyle changes and/or medication, then a potential future heart attack or stroke can be prevented.” Although some research has questioned whether annual doctor visits improve health outcomes, you still should have all preventative screenings your doctor recommends.
Experience nature
Think about how you feel when you take a walk in the park—good, right? Research has shown exposure to nature can help mental health, and the benefits of going green may even help you live longer. A Harvard study found that people who live in areas with more vegetation and green areas have a 12 percent lower rate of mortality. The researchers think greenery encourages people to go outside for exercise and social connection with others. Plus, plants help clean the air and reduce pollution. These are the places in America where people live the longest.
Maintain a healthy weight and shape
Being overweight or obese is associated with a host of life-shortening health issues, including heart disease and diabetes. In particular, being “apple-shaped,” or having extra weight around the middle (greater than a 39.4 inch waist for women and 47.2 inch for men), was linked to a greater risk of death in a European study. “In the long-term, people will want to reduce their risk of insulin resistance,” Dr. Thomas says. “When people eat, the sugars that they bring into their bodies from their meals need to go somewhere.” Exercise and a healthy diet can help it from going to your mid-section.
Get enough calcium
As we get older, our bones become more brittle, which can put us at risk for falls—and a broken bone can lead to a cascade of health-related issues like infection, lack of exercise, and further injury. Head those potentially life-shortening complications off at the pass by keeping your bones healthy with calcium. “Calcium is specifically important for bone health because bones store calcium for when our bodies need it,” Dr. Thomas says. “Before recommending supplements, I like to suggest that patients review their overall diet and incorporate more calcium-rich foods like fish canned with their bones, cheese, milk, and other dairy products.” Dark leafy greens, green beans, and broccoli are also good sources. As a study from Sweden showed, higher levels of calcium reduce the risk of death from all causes. Follow these other healthy eating tips to live longer and lose weight.
Indulge in dark chocolate
Eating for a long life doesn’t mean not enjoying food. One yummy treat that may even have anti-aging properties is dark chocolate. Research has suggested it may protect against fatal heart attacks, and one study found participants who drank hot dark chocolate every day for 12 weeks even had better, younger-looking skin texture, possibly due to its anti-inflammatory effects. “Dark chocolate may improve blood lipids by helping to increase levels of healthy HDL cholesterol,” Palinski-Wade says. “Elevated HDL is not only protective to the heart, but higher HDL has been found to reduce the risk of cancer.” Look for chocolate that’s at least 70 percent cacao.
Meditate
Science is just starting to recognize the health benefits of nurturing the mind-body connection, including the ancient practice of meditation. A study from the University of California found that after a three-month stay at a meditation retreat, participants had a 30 percent increase in an enzyme that helps protect against cell damage and aging. Recent research has echoed those results. “An intriguing new study on loving-kindness meditation—a practice that involves generating love and benevolence towards others—shows that people who practice it have reduced cellular aging,” Dr. Seppala says. In addition, Dr. Jani says that meditation can have great effects on improving the brain’s concentration ability.
Go ahead and sing your heart out—you just might live longer if you do. A study in cancer patients found that singing could help immune function, and another found heart rate was improved through the deep breaths singers take. In addition, if you sing with others, like in a band or choir, you reap the benefits of social connection—a study from Finland showed singing in a chorus had a positive impact on older adults’ quality of life, which promotes optimal levels of functioning. Not a great singer? Research shows that even listening to music can help reduce stress, improve cognitive function, and lower heart rates. Don’t miss these 9 other healthy habits your 80-year-old self will thank you for.
Connect on social media
Although we hear a lot about the negative aspects of social media, it does keep us connected, which studies show is essential for long-term well-being. Researchers at Claremont Graduate University say interacting on social media increases oxytocin, the “feel good hormone.” “Keeping connected online with social media can enhance longevity, as long as your time is spent with supportive and meaningful activities,” Dr. Serani says.
If you can’t be in nature, bring nature to you to help reap the health benefits of green living. A study from the University of Georgia found that five ornamental houseplants, including English ivy, waxy leaved plants, and ferns, reduced the level of volatile organic compounds (VOC) in indoor air. These pollutants can lead to health issues from cancer to neurological disorders, and cause up to 1.6 million death a year, the study authors say. So filling your house with plants could potentially reduce your risk of these deadly diseases.
Take some me time
Take some me time
IMNOOM/SHUTTERSTOCK
Setting aside time to focus on activities you enjoy is a mind-body strategy that can lower stress and make your life more purposeful, adding to your days. “Taking a day off to have ‘me time,’ whether that be going to the spa or catching up on things around the house, will benefit people in the long-run by reducing stress,” Dr. Thomas says. “One person may benefit from reading quietly for 30 minutes each night, and another may benefit from taking a hot yoga class. Watching TV for 30 minutes to an hour can even help with detaching from day-to-day stress. My advice is to find what works for you to be in tune with yourself for your best total health.” Don’t miss these ways to live longer, according to the longest-living people in the world.
Originally Published: January 02, 2019
8 Foods That Help You Live Longer
Realbuzz Team
5 minute read
While none of us will live forever, you can add some extra years on to your life by paying attention to what you eat. To increase your lifespan as well as improving the quality of your life, check out these eight foods that help you live longer.
1
Brightly Coloured Fruit And Vegetables
Research suggests that those who eat more fruit and vegetables tend to live longer than those who don’t, due to the nutrients they contain. While all fruit and veg is good for you, brightly coloured produce is particularly beneficial as the natural pigments which give them their color can also help prevent cancer. The Okinawans – who are reputed to have the world’s longest life expectancy and who have low rates of heart disease and cancer – have a diet that is rich in fruit and veg, especially dark green and yellow varieties. In particular, the Okinawan diet features large quantities of sweet potatoes, having replaced the traditional Japanese staple of rice with this vibrant veg.
2
Dark Chocolate
Good news for chocoholics – chocolate can help you live longer! Cocoa beans are packed with antioxidants which studies have found can help cut your risk of heart disease – the biggest killer in the Western world.
This may be why Jeanne Louise Calment, who lived a grand total of 122 years and 164 days (the oldest verified age of any human being ever) put her good health down to her regular chocolate consumption. However, before you go stocking up on chocolate bars, it is worth bearing in mind that one square a day is enough to boost your health. Also, make sure you go for the over 70 per cent cocoa bars which contain more flavonoids and less sugar.
3
Oily Fish
People in Japan have the longest life expectancy in the world, which may be down to their traditional diet which is high in fish. Not only does opting for fish over meat reduce your risk of many of the health problems associated with red meat, such as heart disease, but oily fish such as salmon, mackerel, sardines and trout are renowned for their health benefits. Oily fish are a good source of vitamins A and D which are good for the immune system. They are rich in omega-3 fatty acids which have been linked to a lowered risk of heart disease, brain damage and stroke. Scientists have also discovered that the DHA (docosahexaenoic acid) in fish is the key to combating Alzheimer’s: DHA slows down the progression of Alzheimer’s disease, making this the key ingredient for a healthy brain and, ultimately, a healthier lifestyle too.
4
Green Tea
Another staple of the Japanese diet, green tea boasts an impressive array of health benefits, helping to improve cardiovascular health, regulate blood pressure, boost the immune system, and lower cholesterol. Studies have even suggested that drinking green tea – which is rich in health-boosting flavonoids – can help to lower your risk of cancer. Research findings published in the Journal of the American Medical Association appear to back up these health claims, as the Japanese study of more than 40,000 participants found that those who drank five or more cups of green tea a day had a death rate that was 16 per cent lower than those who drank one cup, over the course of 11 years.
5
Olive Oil
Many of us stay away from fats and oils in a bid to stay trim and healthy; however, ‘good’ monounsaturated fats, which are found in olive oil, are actually essential for good health. Studies have found that regularly consuming olive oil can help cut your risk of stroke and heart disease, due to its high content of micronutrients called phenols which have anti-inflammatory and antioxidant properties. The oil is also a staple of the healthy Mediterranean diet, which studies suggests can help you live longer. Research has found that those who follow this eating plan have a 20 per cent higher chance of living longer, gaining an estimated average of two to three years.
6
Garlic
More and more evidence seems to be emerging that, of the many compounds found in garlic, 10 of them help to combat cancer. Garlic also contains immune-enhancing compounds that help to break down the substances that cause cancer. For example, diallyl sulphide, a component of garlic, is known for its ability to break down carcinogens in the body, which may have led to cancer if they weren’t destroyed. According to research, people who consume garlic regularly face half the risk of stomach cancer than those who eat little or none.
7
Cranberries
It would take a long time to list the many health benefits of cranberries but, in short, this tiny fruit is a life-saver (literally) when it comes to our health. Indeed, the little cranberry is full of antioxidant, anti-inflammatory, antibacterial and immune-boosting properties, as well as being jam-packed full of phytonutrients. The more phytonutrients we have in our body, the greater the protection. Moreover, the phytochemicals found in red fruits and berries help to combat cancer-causing molecules. In a study conducted by Cornell University, researchers tested cranberry extracts on human breast cancer cells and discovered that, over four hours, many of the same breast cancer cells had begun to die. So not only do they taste amazing, but these little red gems make a powerful addition to any diet.
8
The Coffee Bean
A study by the University of Scranton found that the flavonoids contained in coffee can prevent heart disease. The professor who led the experiment, Dr. Joe Vinson, says that “antioxidants are your army to protect you from the toxic free radicals, which come from breathing oxygen and eating sugar, that start chronic diseases”. The antioxidants in coffee ward off life-threatening diseases such as cancer, heart disease, diabetes, and stroke. It’s worth bearing in mind though, that caffeine raises your blood pressure, so if you’re drinking a large amount it’s best to opt for decaf, which offers the same amount of antioxidant properties as regular coffee. So let’s raise our warm mugs of coffee to health, happiness, and battling horrible diseases the tasty way. Here’s to a prosperous life!
The longevity files: A strong grip? Push-ups? What actually can help you live to a ripe old age.
(Matthew Richardson for The Washington Post/Matthew Richardson for The Wahington Post)
By Christie Aschwanden
September 28, 2019 at 10:00 AM EDT
So you want to live to a healthy old age. But how?
You could start doing push-ups. A study published in February found that men who can hammer out 40 push-ups in one session had a lower risk of heart attacks and cardiovascular disease compared with guys who could do only 10 or fewer.
Or you could practice going from sitting on the floor to standing. Another study concluded that how easily people over 50 can do that is a good predictor of how long they might live.
Perhaps you want to work on your grip strength. That’s another measure that tracks longevity in middle-aged folks.
And if none of those appeal, you could always try improving your walking speed, which researchers have used to predict mortality rates in older adults.
The problem with any of these approaches is that you would just be training for a particular test, which misses the point. It's not the push-up itself that makes you live longer; it's that you are still strong and nimble enough to execute one.
What these tests have in common is they’re good shorthand of things that matter for longevity: overall health, fitness and muscle strength. A fit person walks faster than someone out of shape, and getting up off the floor is tricky for people with weak bones and muscles.
“Frailty is a really bad thing starting in middle age, and even worse as you get older,” says Michael Joyner, a physician and human physiology researcher at the Mayo Clinic.
One way to think of longevity is “not as some magic property of a body, but as the lucky state of not having a fatal disease,” says Steve Cole, professor of medicine and psychiatry and biobehavioral sciences at the UCLA School of Medicine. “By and large, people don’t die of being old; they die of disease.” Therefore, the study of longevity is a way of looking at disease risk or the rate of disease development, he says.
Over the years, various drugs and nutritional supplements have been studied for their potential to help us live longer, but nothing has been shown to work in humans to the extent that would be required for the Food and Drug Administration’s approval, says Gordon Lithgow, chief academic officer at the California-based Buck Institute for Research on Aging.
While researchers continue searching for a pill to extend life, you’ll have to try these verified methods.
Exercise is key
The most powerful way to promote longevity and improve your long-term health is also simple and, depending on how you do it, free.
“There’s no question that exercise is the biggest anti-aging medicine there’s ever going to be — it’s really huge,” Lithgow says.
“Hands down, nothing compares to exercise,” says Laura L. Carstensen, founding director of the Stanford Center on Longevity. “The great thing is that most people can do it, and you don’t need 10,000 steps per day to get the benefits.” It takes remarkably little exercise to get longevity benefits.
Even 10 to 15 minutes per day provides measurable rewards, says Michael Joyner, a physician and human physiology researcher at the Mayo Clinic. Going from sedentary to even just a bit of exercise is where you get the biggest payoffs. The health benefits — such as reducing your risk of heart disease and diabetes — increase with greater amounts of exercise, until you get to about an hour of exercise per day. After that, the rewards start to level off.
“Almost anyone doing more than that is doing it for things other than health,” Joyner says.
Go ahead and train for that Ironman if that’s what you want, but if you’re exercising for health and longevity, you don’t need to run a marathon. Work by Iowa State University epidemiologist Duck-Chul Lee suggests that even running a little less than 10 minutes per day could decrease your mortality risk by about 30 percent.
But you don’t have to run. Walking or other moderate activities are just as good if you’re looking for a longevity boost.
Some of the early evidence for the heart benefits of moderate exercise came from studies in the 1950s by British epidemiologist Jeremy N. Morris showing that conductors on double-decker buses, who spent their shifts walking up and down, had lower rates of coronary heart disease and thus lived longer than bus drivers who spent their workday sitting. Since then, studies showing the cardiovascular benefits of exercise have been “incredibly consistent,” Joyner says
But there’s more. Physical activity also reduces the risk of diabetes, which one study found shaved six years off life expectancy.
And it keeps your brain healthy, too. “Exercise has better effects on cognitive performance than sitting around playing brain games,” Carstensen says. A 2006 study in Neuroscience found that exercise spurs the brain to release growth factors that promote new connections between neurons, keeping the brain healthy. There’s even research suggesting that strength training can reverse some age-related changes in your muscles.
There seems to be something about keeping an active lifestyle, too.
When you look at centenarians as a group, they might not be Arnold Schwarzeneggers, but they typically maintain a high level of physical function, says author Bill Gifford, who interviewed quite a few of them while writing his book, “Spring Chicken: Stay Young Forever (Or Die Trying).” “They can go up and down stairs, probably because they never stopped going up and down stairs,” Gifford says.
His research for the book spurred him to make sure he was exercising at least a little bit every day.
Get enough sleep
Extend your life span while you sleep. It sounds like a bad infomercial, but it turns out that sleeping well is a good way to keep your body healthy for the long haul. Sleep is a time when your brain gets caught up on maintenance. In 2013, a team led by Maiken Nedergaard at the University of Rochester Medical Center published a study in Science concluding that sleep helps the brain clear out metabolic waste that accumulated during waking hours, providing a kind of restorative maintenance.
Skimp on sleep, and you hinder this important work.
If you’ve ever missed a night of slumber, you know that sleep deprivation hampers your mood and makes it hard to think clearly, but it can have severe consequences for your metabolic health, as well. Take someone who needs seven hours of sleep per night and restrict them to only five hours of shut-eye for five nights and they experience metabolic changes that look a lot like diabetes, says Satchidananda Panda, who studies circadian biology at the Salk Institute for Biological Studies.
Indeed, numerous studies have shown that sleep deprivation can decrease insulin sensitivity — a measure of how well your body regulates blood sugar — and increase your risk of diabetes. A 2015 meta-analysis found that Type 2 diabetes risk was higher in people who sleep less than seven hours or more than nine hours, compared with people who got seven to eight hours per night.
So why is sleeping more than nine hours associated with greater mortality? “People who sleep 14 hours per day are probably not healthy,” Carstensen says, but it’s hard to say right now whether it’s possible to get too much sleep. Most people are on the other end of the spectrum.
Regularly sleeping too long may indicate a health problem
The consensus among sleep researchers is that seven to eight hours of sleep is ideal, but that’s just a best guess based on the current data, Carstensen says.
“The biggest problem is that most of the data is self-reported and people are really bad at that,” Carstensen says.
The advent of sleep trackers can help with the measurements, but they aren’t always accurate, so avoid fixating too much on the exact numbers or you may end up in a cycle of anxiety that prevents you from sleeping. The problem is common enough that researchers have coined a term for it — orthosomnia.
Don’t make a habit of skimping on sleep during the week with the idea that you’ll catch up on the weekends. It doesn’t take many nights of short sleep to reduce insulin sensitivity, and a small study published earlier this year in Current Biology found that recouping on sleep over the weekend didn’t entirely make up for the metabolic problems that developed during sleep deprivation. Furthermore, when volunteers in the study were given the opportunity to catch up on sleep over the weekend, they ended up shifting their body clocks so that it became harder to get up Monday morning.
(Getting enough sleep every night might also improve your work life. In the throes of writing his book, Gifford made a decision to start prioritizing sleep over work. His deadline was fast approaching, and he’d been getting up early and staying up late. Allowing his body to sleep as long as it needed to led to a “radical transformation in my ability to write,” Gifford says. “I’d been trying to work 14 hours per day, and then suddenly I was getting twice as much done in six or seven hours.”)
Eat right
Forget all those headlines you’ve seen about “anti-aging diets” and anti-aging “superfoods.”
“These notions are generally not supported by science,” Lithgow says. That’s not to say diet isn’t important, only that “nutrition is just a very difficult science,” he says.
Severely restricting calories in lab animals makes them live longer, but “it’s not clear that it works in humans,” Lithgow says. Although there’s plenty of evidence that it’s not good to overeat, he says, whether drastically limiting food intake can extend life in people remains an open question. The joke, of course, is that calorie restriction will surely make your life seem longer.
It might be possible to get some of the benefits of calorie restriction without giving up so much food. Intriguing work by Panda suggests that restricting the timing of when you eat, rather than the amount, might provoke some of the healthy metabolic changes that reduce the risk of diabetes. Most of these studies have been done in mice, however, and Panda acknowledges that the human studies are small.
Although Panda is confident enough in the results to have written a book, “The Circadian Code,” which includes instructions on how to try it, some skepticism is warranted, Joyner says.
“Time-restricted eating has shown some interesting results in small studies,” Joyner says, but “will it be sustainable over time in the real world? This is important because most dietary strategies work only if they are adhered to.”
He says he wonders whether the metabolic benefits that Panda has found with time-restricted eating is really about the timing or simply related to people eating less when their dining hours are restricted. One thing shown repeatedly in anti-aging studies is that things that initially look like magic bullets never live up to their initial hype, Joyner says.
What does seem clear, however, is that metabolic health is important for long-term health, because it keeps diabetes in check and that insulin sensitivity in particular appears crucial.
Given what we know right now, a Mediterranean diet — with its heart-healthy emphasis on fish, vegetables, fruits, nuts, healthy fats like olive oil, whole grains and limited consumption of red meat — “is probably the best approach for improving longevity,” Carstensen says.
But the benefits are pretty modest. If you hate eating that way, then the payoff probably won’t feel worth it to you, she says. At least try to eat a diet rich in fruits and vegetables.
Drink alcohol in moderation
The idea of red wine as a health elixir became popular in the 1980s with the observation that rates of coronary heart disease were low in France, despite the predominance of a diet relatively high in fat and cholesterol. The French penchant for a glass of red wine with dinner was proposed as an explanation for this “French Paradox,” popularizing the notion of red wine as heart helper.
Subsequent studies have indeed found that moderate alcohol consumption may reduce the risk of coronary heart disease, and a two-year randomized clinical trial in Israel showed that people with Type 2 diabetes who were assigned to drink a glass of red wine with dinner every night experienced some improvements in blood markers associated with cardiovascular disease risk.
But other studies suggest that alcohol may raise the risk of many cancers, and a report published last year in the journal Lancet concluded that there’s no amount of alcohol that improves health. What gives?
Drinking red wine is good for you — or maybe not
“Alcohol studies are very much like nutrition studies — based almost exclusively on self-reports, and we know that people are really bad at self-reporting,” Carstensen says. “Most people, when they say they’re drinking two drinks per day, are probably consuming more. We don’t know the amounts that people are consuming nor do we know what else they do.”
There’s some evidence that people who abstain from alcohol are sicker or less healthy than those who imbib
Manage stress
In today’s world, it’s easy to live in a state of chronic stress, and the problem isn’t just that stress feels lousy. It also makes you more susceptible to diseases that could shorten your life.
Researchers are now learning that many conditions associated with older age — such as cancer, heart attacks and Alzheimer’s disease — share a common ingredient: inflammation.
Under normal conditions, inflammation is simply the body’s response to injury — it’s how the body heals cuts and wounds and other insults, Cole says. “Inflammation by itself is not inherently evil.” But when we’re feeling chronically threatened or under siege, our bodies amp up their inflammatory machinery to ready our biological response to injury, and that inadvertently fuels the development of an array of age-related diseases, where inflammation is a common fertilizer, Cole says.
Research has identified chronic stresses that can provoke harmful biological changes, including living in poverty, caregiving for a dying spouse, losing a loved one, suffering post-traumatic stress disorder, and experiencing prejudice.
“Any way of feeling threatened or insecure seems to be enough to activate the body to produce more inflammation,” Cole says. “This is one of the best defined connections between the world as we experience it and how we end up generating a body that’s a fertile ground for the development of these diseases.”
Your chance of developing chronic inflammation also rises with the passing years. “Inflammation seems to be a general sign of aging, where our inflammatory processes are being turned on or accumulated,” Lithgow says. “Age-related inflammation is very much like inflammation from an injury, but now it’s coming on without a source of infection.”
What’s the antidote?
“Obviously we should all just be happy,” Cole says with a laugh, as if it were that easy. He knows that it’s not and says you probably can’t eliminate stress from your life, but you can find ways to manage it. Identify the recurring stressors in your life, and work on a plan to diffuse them.
Wellness strategies such as yoga, tai chi and meditation can reliably help diffuse stress, Cole says, although he acknowledges that they often don’t make a huge difference.
Connect with people, have a purpose
Forging connections with other people has been found to be a powerful way to manage stress and improve your overall well-being.
“People who report having stronger relationships live longer than people who are socially isolated,” Carstensen says. A meta-analysis published in 2015 calculated that loneliness and social isolation were associated with 29 percent and 26 percent increases in mortality risk, respectively, and living alone was linked to a 32 percent increase risk of dying.
What’s clear is that people who have a strong sense of purpose and meaning in their lives have a markedly lower risk of death than those who don’t.
“How we can bottle that and make it useful is more of a challenge,” says Cole, who has studied loneliness and longevity.
Telling a lonely person to stop being lonely doesn’t work, Cole says, “but if you can go to the lonely person and say, ‘Hey, we really need your help. Is there anything you can do to help others?’ — that is incredibly powerful. The mechanism here seems to be turning attention away from yourself and your own suffering and toward a community or cause greater than yourself.”
Centenarians tend to have a sense of purpose in their lives.
“It’s really important that people who are entering the later phases of life have a clear purpose, something to get up for everyday,” Lithgow says. That thing can be anything from looking after a grandchild or working or tending a garden.
Many centenarians continued working into their 80s, 90s and beyond, Lithgow says, and usually these jobs are in environments where they interact with younger people. Interacting with other generations can keep older people engaged, and some retirement communities and nursing facilities are now taking steps to give their residents opportunities to connect with kids — for instance, placing kindergarten classrooms in nursing homes.
Aging lessons: The things that let you thrive in old age are easier than you think
Master the basics
Most of the proven tips for living a long, healthy life are not products that you buy, but good lifestyle habits that you adopt (or bad ones, such as smoking, that you either quit or never take up and is clearly associated with diminished longevity).
Even something as simple as always wearing a seat belt can reduce your chances of dying early. Most of the things that make up a longevity lifestyle are simple — exercise, eat (and drink) healthily, sleep adequately, stay engaged — if only people would do them.
“To me, the bottom line is: Live a reasonably moderate life and you’ll be okay,” Carstensen says.
Cliches about only being as old as you feel are starting to have scientific backing
An ageless questions: When is someone ‘old’?
Video: Researchers designed this fitness test to predict longevity.
So what about genes and longevity?
I’d always assumed that because I come from hale, long-lived stock, that my own chances of a long life were all but assured, barring accident or some infectious disease, of course.
Turns out, I was only partially right. Yes, genetic factors contribute to how long we live, but estimates of how much of your life span is written in your genes range from less than 10 percent to 15 percent.
“When you look at people who live to very old ages in good health, one thing they have in common is they all sort of got there by accident,” says Bill Gifford, author of “Spring Chicken: Stay Young Forever (Or Die Trying).”
Centenarians, he found, usually display some combination of both good genes and good luck — they didn’t get cancer or have a heart attack or die in a car accident.
Longevity does run in families, but research suggests that environmental or demographic factors may explain much of the correlation.
If I live to become a nonagenarian like both my grandmothers did, it might be in part because we are all white and female. Some of the most powerful predictors of how long you’ll live are gender, race and the Zip code of your birth, and “there
Medically reviewed by Richard N. Fogoros, MD on September 20, 2019 Written by Sharon Basaraba
There are a number of things you can resolve to do in order to "slow down" your biological clock and live longer, whether you’re in your 20s or 30s, all the way to your 60s, 70s, and beyond. In fact, research has shown it's never too late to start healthy habits.
But what about the things you might stop doing in the name of your longevity?
1
Stop Eating Mainly Processed Foods
One of the major dietary changes that have taken place in many countries over the last 30 years has been a shift to consuming more processed foods. Along with processing comes an increase in added sodium, more saturated fat, more sugar, and less fiber. The result? More cardiovascular disease, hypertension, cancer, and diabetes.
For example, the National Institutes of Health (NIH) recommends consuming no more than 2,300 mg (less than 2.4g) of sodium each day—less for many seniors and other people with certain health conditions, like high blood pressure. Still, in a survey of more than 7,000 Americans, the Centers for Disease Control (CDC) found people consume an average of 3,300 mg of sodium per day. Most of the salt comes from restaurant and convenience foods, like baked goods, cured meats, and soup.
Do your body a favor, and try to eat "clean" more often, including foods high in fiber (which are linked to greater longevity) and other ingredients you purchase and prepare yourself. If you’re short on time (and who isn’t?), cook ahead in big batches, or splurge on ready-made salads and other fresh or frozen vegetables while watching the sodium and sugar contents on the labell
Stop Smoking
Stephanie Garza / EyeEm / Getty Images
If you’re a smoker, you know how hard quitting can be.
But here’s some inspiration: The NIH says tobacco use remains the most preventable cause of death. Some estimates suggest smoking can rob you of a decade of life.
Whether you quit cold-turkey or phase out your habit, your body is surprisingly forgiving; blood pressure and circulation improve soon after quitting, and your risk of getting cancer decreases every year thereafter. Keep in mind that your family members will also benefit from your staying tobacco-free because they'll no longer be exposed to dangerous secondhand smoke. You'll look younger, too.
3
Stop Sitting Still
If you don’t feel you have time to exercise, consider this: You may not need to hit the global minimum recommendations of 30 minutes a day, five or more times per week, to extend your life.
A study published in 2011 in The Lancet, examining the activity habits of more than 416,000 men and women in Taiwan, found that getting just 15 minutes of moderate-intensity exercise each day helped subjects live three extra years. The longevity boost went up to four years of longer life for people achieving the threshold of 30 minutes a day. The results held true even for those with health problems like cardiovascular disease—and for overweight people who didn’t lose any pounds through their activity.
Brisk walking was one of the "moderate intensity" exercises cited in the Taiwanese research. You might have to make a conscious effort to work it into your daily routine, but 15 minutes of activity for an extra three years of life sounds like a longevity bargain.
4
Stop Holding a Grudge
Anger can be a tough emotion to release, especially if you feel justified in your outrage. Maybe the best question to ask yourself is this—is it worth the cortisol? Levels of this stress hormone go up when you’re stressed or angry, with negative effects on your heart, metabolism, and immune system. High cortisol has been associated with greater mortality in a number of studies.
5
Stop Keeping to Yourself
Staying social can be a good longevity booster, mostly by helping you manage stress and by strengthening your immune system. Good relationships keep you strong, while bad relationships can leave you in a negative frame of mind, and put you at risk of depression and even heart attacks.
Staying connected can be a tough one if you are feeling down, have lost someone close to you, or live far away from extended family and friends. There are ways to re-engage and meet new people even if you are in a new city, including volunteering and reaching out to others with similar interests through networks like business groups and book clubs.
6
Stop Thinking That Only Big Changes Count
Sweeping, radical changes in lifestyle might be inspiring, but they can also be too daunting—and therefore, short-lived—for ordinary mortals. The next time you resolve to eat healthier or exercise more, try aiming low! Try choosing just one small change at a time, like getting up 10 minutes earlier in the morning to fix yourself a healthy lunch for work, instead of a major life makeover. Like the exercise advice above shows, even short spurts of activity each day can reap big benefits for your lifespan.
Small shifts can fly under your own radar, adding up to big benefits over time without causing stress in your busy world. Consistency is more important than a short-term, grand gesture. Besides, looking at what’s already working in your day-to-day routine can help you feel energized and motivated to tweak a little more in a healthy direction.
7
Stop Letting Fear (or Denial) Keep You From Being Healthy
Of all the personality traits that could affect your longevity, conscientiousness consistently ranks as an important one, perhaps the most important one. Why? Well, conscientious people tend to engage in healthy behaviors like eating well, exercising, and following their doctors’ advice, while avoiding risky behaviors like smoking and driving too fast.
However, don’t confuse being conscientious or diligent with being neurotic about your health, a trait that may be linked to negative emotions like anxiety, anger, and depression. A simplified example might be that a neurotic person worries he might have cancer, and fearing the worst, doesn’t go to his doctor. By contrast, a conscientious person may still worry, but gets screened or tested, learns about the disease, and gets treated in a timely fashion.
8
Stop Cheating Your Night's Sleep
The amount of sleep you get can affect your lifespan, and not just because a sleepy driver is at risk of a car accident. In epidemiological studies, sleeping too little (fewer than six hours) or substantially more (over nine hours) has been shown to put people at greater risk of death.
Quality of life is also on the line: A good night’s sleep can help you ward off stress, depression, and heart disease.
You can learn to fall asleep more quickly and take measures that can help, like keeping your bedroom dark and distraction-free and having the temperature on the cool side. Meditation exercises can set the stage for a good night’s sleep, and an inexpensive noise machine can help with relaxing sounds. If you’re still having trouble getting to sleep or staying asleep, see your health provider for further help.
9
Stop Stressing
Like anger, stress takes its toll on your body and may actually shorten your life. By trying to reduce stress, you can improve your health in the long-term, and quality of life in the meantime.
Journaling or writing in a diary, meditating (a practice with multiple longevity benefits), and learning to relax are wonderful ways to de-stress. Working in just a few minutes of meditation a day—even at your desk—can give your brain the mini-vacation from anxiety and tension it needs.
10
Stop Relying on (or Blaming) Your Genes
Having parents, grandparents, or other family members live into their nineties and beyond might suggest that you will too, but don’t rely too heavily on that family history. Studies conducted on twins in Scandinavia suggest that genetics may be responsible for only about a third of your longevity potential.
This is, of course, good news for those of us without that exceptional ancestry. Environmental and lifestyle factors like diet, how much exercise you get (what researchers call modifiable risk factors), whether you’re exposed to workplace toxins, how much stress you experience, how conscientious you are about medical tests and screenings, and even the strength of your social relationships all play a huge role in how fast you age and how long you might live. Besides, why focus on the genetics you can’t control when the factors you can benefit from your attention?
15 THINGS YOU CAN DO TO LIVE LONGER
It’s disappointing that we can’t drink from the fabled fountain of youth, but the good news is that most of us are born with a good shot at living a long life: Only about 25 percent of age-associated disease is genetically determined. That means that our environment and lifestyle choices are much stronger predictors of how long we will live. In most cases, those are factors that we can significantly influence—and they alone could be the ticket to dancing circles around your ninetieth birthday.
Little lifestyle tweaks may not feel like much, but they have a powerful payoff. Consider the potential of exercise to up your longevity: A couch potato’s heart and lungs carry about 2 percent less oxygen to the rest of the body a year after age 30, while a same-age person who burns 3,000 calories a week through aerobic exercise can expect to lose only half of one percent of his heart-and-lung capacity each year (at least until age 80 or 90). Since every cell in the body needs oxygen to function and stay healthy, this single difference in lifestyle works out to a potential 50-year difference in life expectancy.
Most of what you can do to live a long and healthy life is common sense—and some of it is just plain fun. Though some suggestions may seem simple, their impact can be tremendous.
EXERCISE
People who exercise regularly live about five to seven years longer than those who are inactive. Weight-bearing exercise, such as walking, strengthens your bones. Aerobic exercise strengthens your heart. Aim for at least 30 minutes of activity on most days.
WATCH YOUR WEIGHT
Obesity, which is linked to heart disease, type 2 diabetes and other health conditions, reduces life expectancy—but the greater risk of dying early isn’t limited to only those who are technically obese (defined by a body mass index, or BMI, of 30 or greater). People with a BMI greater than 25 also have a higher death rate than people whose weight is in a healthy range. (Experts hypothesize that they may also engage in unhealthy behaviors, such as smoking and overeating, more often.) Talk to your doctor about what’s healthy for you—ranges vary depending on gender and height.
DON’T SMOKE
People who smoke for their entire adult lives, exposing themselves to hundreds of toxic chemicals, die about 10 years earlier than they would if they had never smoked. The good news is that quitting smoking can add most of those years back.
GET ENOUGH SLEEP…
Getting a good night’s sleep can help reduce stress, keep your weight in a healthy range and give you energy for the day ahead. Aim for at least seven hours per night. When you sleep enough, your body repairs and regenerates its tissues and strengthens your immune system.
…AND TAKE NAPS
Napping for 30 minutes per day could cut your risk of heart disease by up to 30 percent, according to research from Harvard School of Public Health. Scientists suspect a daily nap reduces stress hormones in the body. (Just don’t regularly rely on these to make up for not clocking enough hours at night.)
USE CAUTION IF YOU DRINK ALCOHOL
While some studies have shown that moderate consumption of alcohol (one drink per day or less for women, two drinks per day or less for men) may contribute to longevity in some people, beer, wine and spirits certainly have their downsides. Beyond the health risks associated with excessive consumption of alcohol, it ranks among the top five sources of calories for American adults, contributing to weight gain. If you are someone who enjoys a good glass of vino, simply make sure you’re doing so in moderation.
EAT WELL
Enjoying a diet that’s rich in fruits and vegetables, whole grains, low-fat dairy products and seafood is linked with longevity. These foods deliver vitamins, minerals and heart-healthy fats that boost health and help prevent disease.
MANAGE STRESS
Chronic stress sets the stage for many health conditions. Stress probably exerts its adverse effects through triggering an inflammatory reaction of our immune system. Meditation, massage and gentle forms of exercise like yoga, for example, can help reduce stress.
GET VITAMIN D
People who have higher vitamin D levels may live up to five years longer, according to a study done by researchers at King’s College in London; they concluded that the part of our chromosomes that shorten with age may not reduce as rapidly as it would if levels were lower. The best source of vitamin D is good, old-fashioned sunshine, so aim to spend 15 minutes outdoors most days. Shiitake mushrooms, fortified cereals and oily fish like salmon and tuna are some good food sources of vitamin D, but getting it from a variety of places is essential, says Mark Liponis, M.D., Canyon Ranch physician (1994 – 2018). You can talk to your doctor about a vitamin D supplement if you think you’re low.
MAKE INTIMACY A PRIORITY
Studies suggest that having sex more frequently may extend your life. Researchers at the University of the West of Scotland at Paisley found that couples that committed to having more sex for two weeks logged lower blood pressure levels during stressful situations, such as public speaking, compared to couples who abstained from sex or touched but didn’t have intercourse. Low blood pressure levels mean your heart isn’t working as hard to pump blood throughout the body, which helps prevent heart disease.
More: Low Libido in Men
HOLD HANDS, CUDDLE AND HUG
Cuddling counts, too. In one study, researchers at Brigham Young University in Salt Lake City trained 18 couples in improving their awareness to their partner’s mood by touching his or her neck, shoulders and hands in caring, but non-sexual, ways. Another 18 couples weren’t given any guidance. Within one week, the couples coached in warm touch had higher levels of oxytocin, a feel-good hormone; in addition, the men in those pairs logged lower levels of amylase, a stress indicator. Lowering your stress levels can help reduce your risk for a variety of health conditions.
WEAR A SEAT BELT
Seat belts save lives: More than 12,000 people survived car crashes in 2010 alone because they were wearing seat belts.
FLOSS YOUR TEETH
Flossing each night can remove the bacteria that might otherwise cause inflammation in your gums. That inflammation activates your body’s inflammatory response, raising your blood pressure (among other things) and increasing your risk for heart disease and stroke. This can also potentially damage brain tissue, increasing your risk of developing diseases like Alzheimer’s.
STAY CONNECTED
People with strong social networks (family, friends, clubs and groups) live longer lives than those who are not connected to others. Researchers hypothesize that the unhealthy impact of the stress hormone cortisol is lessened when people have friends and family to lean on.
DON’T SKIP CHECK-UPS
Getting regular check-ups can help identify potential problems early. The earlier a condition like diabetes or high blood pressure is diagnosed and treated, the healthier you’ll be.
How to live longer: Following this diet once a month could increase your life expectancy
How to live longer: Scientists believe a certain diet may be key to life longevity (Image: Getty Images)
HOW TO live longer: Years of research on this topic has suggested that the foods you eat can greatly impact life expectancy. Now a study lifts the lid on a different approach to food intake and how it can impact life longevity. What is the best diet to increase life expectancy?
21 Ways to Live Longer
When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.
Here are 21 ways to live longer:
1. Exercise
It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.
2. Drink in moderation
I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity. Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.
3. Reduce stress in your life
Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.
Watch less television
A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t. It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes. Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.
5. Eat less red meat
Red meat consumption is linked to an increased risk of heart disease and cancer. Swapping out your steaks for healthy proteins, like fish, may help to increase longevity. If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.
6. Don’t smoke
This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.
7. Socialize
Studies suggest that having social relationships promotes longevity. Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.
Eat foods rich in Omega-3 fatty acids
Omega-3 fatty acids decrease the risk of heart disease and perhaps even Alzheimer’s disease. Salmon and walnuts are two of the best sources of Omega-3s.
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9. Be optimistic
Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists. Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.
10. Own a pet
Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease. Depending on the type of pet, they can also motivate you to be more active.
11. Drink coffee
Studies have found a link between coffee consumption and longer life. Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.
12. Eat less
Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.
13. Meditate
Meditation leads to stress reduction and lowered blood pressure. Research suggests that it could also increase the activity of an enzyme associated with longevity. Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.
Maintain a healthy weight
Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease. It may also increase the risk of cancer. Maintaining a healthy weight is important for heart health and living a long and healthy life.
15. Laugh often
Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.
16. Don’t spend too much time in the sun
Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.
17. Cook your own food
When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.
18. Eat mushrooms
Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.
19. Floss
Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.
20. Eat foods rich in antioxidants
Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.
21. Have sex
Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease. It’s an easy and effective way to get exercise–so love long and prosper!
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9 Ways to Live Longer
Live healthy, live longer
Making just a few changes in your lifestyle can help you live longer.A recent study found that four bad behaviors—smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies—can hustle you into an early grave, and, in effect, age you by as many as 12 years.Fortunately, you can do something to correct these and other unhealthy behaviors. Adopt the following nine habits to keep your body looking and feeling young. Get
Don't overeat
If you want to live to 100, leaving a little bit of food on your plate may be a good idea. Author Dan Buettner, who studies longevity around the world, found that the oldest Japanese people stop eating when they are feeling only about 80% full.St. Louis University researchers have confirmed that eating less helps you age slower; in a 2008 study they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism—and speeds up the aging process.
Get busy
Having satisfying sex two to three times per week can add as many as three years to your life. Getting busy can burn an impressive amount of calories—sometimes as much as running for 30 minutes. (Which would you rather do?)Regular sex may also lower your blood pressure, improve your sleep, boost your immunity, and protect your heart.
Turn off the TV
Too much time in front of the boob tube can take a serious toll on your health. In fact, a 2010 study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day.Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%
Stay out of the sun
Avoiding too much sun can head off skin cancer, and it can also keep you looking young by preventing wrinkles, fine lines, and saggy skin.It’s never too early—or too late—to add sunscreen to your daily skin-care regimen (look for an SPF of 30 or higher). And don’t focus only on your face. Sun damage spots and splotches on your chest and neck will also make you appear older.
Reach out
Research shows that you’re at greater risk of heart disease without a strong network of friends and family. Loneliness can cause inflammation, and in otherwise healthy people it can be just as dangerous as having high cholesterol or even smoking. Loneliness seems to pose the greatest risk for elderly people, who are also prone to depression.
Drink in moderation
Women who have two or more drinks a day and men who have three or more may run into detrimental effects ranging from weight gain to relationship problems. But in smaller quantities, alcohol can actually be good for you.A 2010 study in the Journal of the American College of Cardiology linked light drinking (defined as one drink a day for women and two for men) to significant heart benefits
Eat fruits and vegetables
Getting fewer than three servings of fruits and vegetables a day can eat away at your health. Nutritional powerhouses filled with fiber and vitamins, fruits and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer. As an added bonus, the inflammation-fighting and circulation-boosting powers of the antioxidants in fruits and veggies can banish wrinkles.
Focus on fitness
Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism.Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.
Don’t smoke
Quitting smoking is perhaps the single most important thing you can do for your health—and your life span. A study published in the American Journal of Public Health found that women who quit smoking by age 35 add roughly six to eight years to their lives.It’s never too late to kick the habit. Quitting can slow disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer or COPD. Getty Images
58 ways to live a longer life
The fountain of youth may be elusive, but there's plenty you can do to give your longevity a boost.
MELISSA BREYER
August 27, 2019, 1:24 p.m.
Being proactive about aging could add years to your life. (Photo: nd3000/Shutterstock.com)
Back in the 13th century, English philosopher and scientist Roger Bacon proposed that aging was caused by the waning of vital spirit, or "innate moisture." To increase one’s longevity, he advised, old men should spend time in the company of young women to take in their sweet, moist breath. Well alrighty then! To our contemporary sentiments, this comes off as completely creepy, but it goes to show that when it comes to the quest for immortality, we’ve been grasping at straws for a long time.
And who doesn’t want to live forever? Yet while scientists, futurists and ponderers have been occupied with the idea for ages, short of cryogenics or a vampire bite, we will all eventually give up the ghost.
But that doesn’t mean there aren’t steps we can take to keep that ghost working a few extra shifts. Modern science hasn’t been immune to the lure of longevity, and researchers have worked tirelessly, reaching a number of conclusions about how not to die so quickly. Here are 58 of them, any of which you can start now.
1. Sing: Researchers in Sweden found that singing improved heart health. More research is being conducted at the University of California San Francisco to determine if singing can lead to a longer, healthier life.
2. For men, stay married: According to The Longevity Project, men who got and stayed married were likely to live beyond age 70, but less than one-third of divorced men made it to that age. Men who never married outlived those who divorced, but not those who stayed married. Marital status made little difference for women.
3. Work hard and be conscientious: Also discovered by The Longevity Project, people with conscientious, hard-working personality traits had a longer life by an average of two to three years — that’s equivalent to a 20% to 30% decreased risk of early death.
Strawberries and other berries are superfoods with numerous health benefits. (Photo: Thomas Klee/Shutterstock.com)
4. Eat berries: Berries don’t get the “miracle superfood" label slapped on them for nothing; the benefits of eating berries are practically too numerous to mention. Just about any of them will do, but here’s the skinny on 11 berries to improve your health.
5. Stay connected: People who have a social network — as in real-life friends, family or other community — have a tendency to live longer. One study found that widows, for example, live longer that widowers and still-married women because of the social bonds they form with other women.
6. Put on your sneakers: And then run. But you don’t have to be a marathoner to enjoy the life-extending benefits of running. Researchers found that runners lived an average of three years longer than their non-running peers and that running a minimum of 30 minutes to 59 minutes each week at a pace of less than 6 miles per hour offered the same health benefits as running for longer or faster periods.
7. Don't forego the joe: A 13-year study found that among men and women who drank coffee, death rates decreased with the number of cups per day, up to six. The trend was seen for deaths from an array of causes, including heart disease, respiratory disease, stroke and diabetes. Another survey of more than 1,600 people who were 90 years old and older found that those who drank moderate amounts of coffee (or alcohol) lived longer than those who abstained. For more on just how alcohol can be beneficial, read number 33 below.
8. Be like Jean Calment: The world record for the longest confirmed human lifespan belongs to French supercentenarian, Jean Calment, who lived for 122 years and 164 days. What was her magic? She ascribed it to a diet rich in olive oil, port wine and two pounds of chocolate every week! Plus, a set of calm nerves, said she, "That's why they call me Calment."
9. Get off your tush: Stop sitting around so much! One study found that sitting could be responsible for some 173,000 cases of cancer each year. When looking at the American population as a whole, another study concluded that if people sat for less than three hours daily, on average, life expectancy would be increased by two years. A team of doctors and researchers also discovered that swapping out 30 minutes of sitting for light-intensity movement can decrease a person's risk of early death by 17%. Bump the intensity up to moderate or rigorous exercise for 30 minutes and the risk decreases by 35%.
Be selfless when you volunteer and it can add to your life. (Photo: Monkey Business Images/Shutterstock)
10. Help out, for the right reasons: People who volunteer for selfless reasons live longer than those who do no charity or volunteer work. (However, those who volunteer for self-centered reasons do not reap the same life-extending benefits!)
11. Don’t worry, be happy: A study from Boston University linked optimism with long life. Researchers followed 71,173 women and men and found that the most optimistic people demonstrated, on average, an 11% to 15% longer lifespan, and had 50% to 70% greater odds of reaching 85 years old compared to the least optimistic groups. Another study from the University of Texas found that those with a positive attitude were significantly less likely to become frail compared to negative Nellies. The scientists suggested that a positive outlook might affect health by altering the body's chemical balance. But then again … see No. 12.
12. Embrace your inner Grinch: This one goes against expectations, but here goes. Based on data from a large, 10-year survey, older Germans who were more pessimistic tended to live longer, healthier lives than their counterparts with a more positive outlook.
The Mediterranean diet is heavy on fruits, vegetables and olive oil. (Photo: Marian Weyo/Shutterstock.com)
13. Eat like a Sicilian: When researchers began looking into a significantly large group of centenarians on the island of Sicily, they found a few things in common, most notably that they all consumed a diet rich in fruits, vegetables and whole grains, and low in red meat, refined carbohydrates and sweets.
14. Go Mediterranean in general: According to another study, about 30% of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet. Think: nuts, olive oil, and wine, along with fresh fruits and vegetables, legumes and fish; commercially made cookies, cakes and pastries should be avoided, and dairy products and processed meats should be limited.
15. Add a dash of turmeric: Given all of its vibrancy, it comes as little surprise that this bright orange spice is packed with disease-fighting antioxidants. Turmeric is proving to be a powerful anti-inflammatory as well.
16. Take a walk: The benefits of a daily walk are many and include significantly reducing the risk for developing Type-2 diabetes, stroke and dementia. But walk briskly.
17. And be a fast walker: How fast you walk could indicate your longevity. One study found that a 70-year-old man who walks 2.5 miles an hour compared to the same age man who walks only 1 mile an hour is expected to live eight years longer than the slower man. If you’re a woman, the difference is a whopping 10 years! A 2019 study found that people who walk faster are more likely to live longer, no matter how much they weigh.
18. Eat less: We know you probably don’t want to hear this, but if humans react anything like the rhesus monkeys in one study, then cutting calories by 30% (while maintaining all of the ingredients needed for optimal health) will result in less diabetes, cancer, heart and brain disease.
19. Watch the vodka: This may come as a surprise to exactly no one: A comprehensive study in Russia found that men who drank three or more half-liter bottles of vodka a week were much more likely to die before reaching the age of 55 than those who reported drinking less than one bottle a week. One quarter of Russian men die before age 55 — many of those deaths are attributed to drinking.
Quit smoking: We know you know that, but we have to say it anyway. According to the Centers for Disease Control and Prevention (CDC), cigarette smoking is the leading cause of preventable death in the United States, accounting for one of every five deaths each year.
21. Eat your greens: Greens are one of the best foods to eat regularly; they are rich in fiber and offer numerous vitamins, minerals, and plant-based compounds that are thought to help protect the body from heart disease, diabetes and possibly even cancer. Here are 15 of them to add to your diet.
22. Cuddle: Research shows that cozying up with a loved one releases oxytocin, a stress-releasing hormone that helps to reduce blood pressure. Lower blood pressure means better heart health.
23. Laugh as often as possible: Laughing dilates blood vessels by 22%, increasing blood flow and reducing blood pressure.
24. Eat broccoli: Loaded with vitamin C, folic acid and carotenoids, broccoli is packed with nutrients that protect your cells from the damage of free radicals, enhance immune system function and improve reproductive health.
Get a pet: Research has found that people with pets tend to have lower blood pressure and are less likely to have hypertension than those who don't own a pet.
26. Sleep tight: A poor night’s sleep can potentially lead to higher blood pressure, depression, weight gain and cancer.
26. But then, wake up! If you’re sleeping more than nine hours a night, that is. Studies show that sleeping more than nine hours a night is linked to an increased risk of heart disease, thinking problems and premature death.
27. Eat your vegetables: And skip the meat. The American Dietetic Association notes that those who follow an appropriately planned vegetarian diet are at lower risk for developing heart disease; colorectal, ovarian and breast cancers; diabetes; obesity; and hypertension.
28. Plant things: An increasing number of studies have found the surprising mental and physical health benefits of gardening.
ot chocolate is delicious, comforting and surprisingly good for your health. (Photo: Yulia Davidovich/Shutterstock.com)
29. Drink hot chocolate: Yes, you heard that right. Rejoice! From helping you think better to boosting heart health, the antioxidants in hot cocoa are more concentrated than in many other sources, resulting in a multitude of health benefits.
30. Savor sauerkraut: From its probiotic nature to its high vitamin content to its potential for fighting cancer, sauerkraut has a surprising array of health benefits.
31. Add ginger: Studies have shown that along with easing muscle pain and helping with painful menstruation and migraines, ginger can eliminate inflammation and may even slow or kill ovarian and colon cancer cells.
32. Go easy on the sports fanaticism: When the New York Giants beat the Patriots in the 2008 Super Bowl, the number of circulatory heart-related deaths in Massachusetts shot up 20% during the next eight days, highlighting the fact that heart-related deaths can rise or fall in a region depending on how the local teams fare. And believe it or not, heart attacks are just one of the health risks of being a serious sports fan.
33. Have a drink: While it’s not for everyone, a study from the University of Texas at Austin found that mortality rates were highest for those who never drank, lower for heavy drinkers, and lowest for moderate drinkers who enjoyed one to three drinks per day.
34. Be happy: Looking at data for 68,000 adults over the course of 10 years, one study found that the greater the level of depression or anxiety the participants experienced, the greater the odds of death during the period.
35. Skip the soda: Studies show that drinking sugar-sweetened beverages increases the risk of chronic diseases such as diabetes, heart disease and cancer; one study found that drinking sugary drinks is linked to 180,000 deaths a year worldwide.
The Eiffel Tower is obscured by smog in this photo taken in February 2015. (Photo: Patrick Kovarik/AFP/Getty Images)
36. Dodge the smog: Long-term exposure to air pollution is linked to increase risks of premature death. In fact, studies have linked 1 in 8 deaths worldwide to dirty air.
37. Eat dark chocolate: Many studies concur that the blood-pressure lowering effects of dark chocolate consumption are beneficial in the prevention of cardiovascular problems.
38. Spend time in the forest: When you spend a few hours in the woods you breathe in phytoncides, active substances released by plants that appear to lower blood pressure and stress and boost your immune system.
39. Kick sugar to the curb: Many experts lay the blame on the sweet white stuff for obesity, diabetes, heart disease and many other illnesses that plague modern society.
40. Add honey: Swapping out refined sugar for wholesome honey may proffer a number of health benefits where formerly there were few.
41. Pick up a recreational sport: Roller skating, bowling, fencing, volleyball? Just a few of the fun activities that provide an array of health benefits. Even ping pong has been found to enhance motor functions and long-term memory functions.
42. Keep calm and carry on. And don’t get mad. Research from Harvard found that in the two hours following an angry outburst, a person's risk for a heart attack shot up nearly five times and the risk of stroke was increased more than three times.
Drink tea: From cancer-fighting properties to lowering the risk of coronary artery disease to reducing the risk of blood clots and strokes, tea is a veritable workhorse in the health department.
44. Eat wild salmon: Wild salmon is one of the richest sources of omega-3 fats, which can help lower triglycerides, raise levels of HDL ("good") cholesterol, and help reduce inflammation in the body.
45. Pass on burned food: Evidence continues to mount that the chemical acrylamide — found in burned food —may lead to cancer.
46. Beware the deadly apple: And other poisonous foods we commonly eat.
47. Kill your TV: A large Australian study found that even though participants averaged 30 to 45 minutes of daily exercise, their risk of death from cardiovascular disease increased by 18% for each hour a day they watched TV.
Start with a carb- and protein-packed breakfast of oatmeal, nuts and berries and chances are you won't get the mid-morning munchies. (Photo: Alena Haurylick/Shutterstock.com)
48. Eat oatmeal for breakfast: For so many reasons — and here are 12 ways to do it.
49. Dance! Physical activity is thought to reduce the risk of Alzheimer's’s by as much as 50%. And one study found that frequent dancing reduced the risk of developing dementia by a staggering 76%, more so than any other physical or cognitive activity.
50. Get it on: From the “oh, baby" department: sex is good for boosting immunity and heart health.
51. Kick the instant noodle habit? Maybe. One study found that eating instant noodles two or more times a week was associated with cardiometabolic syndrome, which raises a person's likelihood of developing heart disease and other conditions, such as diabetes and stroke.
Garlic can help lower cholesterol and regulate blood sugar. (Photo: Elena Elisseeva/Shutterstock.com)
52. Don’t shy away from the garlic: Studies indicate the active ingredient in garlic can prevent atherosclerosis and coronary blockage, lower cholesterol, reduce blood clot formation, regulate blood sugar and prevent cancer.
53. Take a walk after eating: According to one study, walking and light resistance training one hour after eating a high-fat meal reduces the boost in triglycerides (fats in the blood that can increase the risk of heart disease) normally seen after consuming this type of food.
54. Snack on nuts: Nuts of all types have many heart-healthy fats and protein, two components that keep blood sugar stable by slowing down how quickly your body absorbs carbohydrates. Nuts also contain monounsaturated fat and, in some cases, omega-3s, both of which improve cholesterol and triglyceride levels.
55. Take an aspirin: If you’ve previously had a heart attack or stroke — or have diabetes — taking aspirin every day may extend your life.
56. Eat pumpkin seeds: Do not let those good seeds go to waste; they are little nutrient powerhouses.
57. Take care of your teeth: Periodontal disease might be directly related to systemic inflammation and cardiovascular risk. According to the American Academy of Periodontology, people with gum disease are twice as likely to have heart disease.
58. Exercise: You knew we’d have to say it, and here’s just one example why: Time reports that a massive study found that even just 15 minutes of moderate exercise a day was associated with a three-year increase in life expectancy compared to those who didn’t exercise. And people who exercised for 30 minutes a day added four extra years to their life expectancy. There's your fountain of youth, right there!
Editor's note: This article has been updated since it was originally published in December 2014.
How to Live a Long Life
Co-authored by Shari Forschen, NP
Updated: December 5, 2019
There are many uncertainties in life, and no one can predict how long they will live. However, taking good care of yourself can help to increase your chances of living a long life. Take good care of your physical and psychological health by living a healthy lifestyle, following a healthy diet, and keeping your stress under control.
Prepare your body for a long life by exercising. Exercise benefits both your physical and mental health. The physical activity strengthens your body, helps you control your weight, and improves your balance and coordination. Simultaneously, your body releases endorphins which will help you relax and feel good. Endorphins can also reduce pain and improve your mood.
Try to do both aerobic exercise and strength training.
Aerobic exercise gets your heart rate up and improves your endurance. Possible activities include jogging, fast walking, swimming, and many types of sports. Try to do 75 to 150 minutes per week.
Strength training, like weight lifting, will improve your bone density and build muscle. Try to do it two times per week.
Be proactive about identifying and treating health problems. Preventative care is important for identifying health problems before they become a major concern. It is also important to identify lifestyle factors, familial history, and work exposures that may lead to the development of a disease or dysfunction. If you skip doctor’s appointments, you increase the chances of not catching a developing health problem right at the start. This means that it will likely be more complicated and harder to treat.[1][2]
Have a checkup once a year. If your doctor recommends other screenings, do them.
If you have a chronic condition, talk to your doctor about how to manage it to either improve it or prevent it from getting worse.
Know what health problems may run in your family and get screened regularly.
Avoid high risk behavior. Accidents, including during sports or driving, are frequent causes of head trauma and spinal cord injuries.
Drive carefully, wear your seat belt, and obey speed limits.[3]
Use caution when crossing the street as a pedestrian. Look both ways to see if there are any cars around.
Wear appropriate protective and safety gear when playing sports, particularly risky sports like football, horseback riding, rock climbing, bungee jumping, skydiving, skiing, and snowboarding.
Avoid toxic substances. It is important to avoid substances that may increase your chances of developing health problems. This includes pollutants, pesticides, chemical fumes, and asbestos.
Avoid excessive alcohol intake. If you do drink, daily recommendations are that women should drink no more than one drink per day and men no more than one or two drinks per day.[4]
Drinking alcohol in low amounts should be ok for your health as long as you are healthy and don’t overdo it.
Excessive drinking can make you more likely to get cancers of the digestive tract, heart problems, strokes, high blood pressure, liver disease, and to suffer injuries in accidents.[5]
If you do drink, be careful not to mix alcohol with medicines, including over-the-counter medicines, that may interact.
Don’t drink and drive.
Avoid street drugs. Street drugs are risky for multiple reasons. Not only may the drug itself harm you - it may also be mixed with other harmful substances. The health risks include:[6]
Dehydration
Confusion
Memory loss
Psychosis
Seizures
Coma
Brain damage
Death
What is the best way to incorporate preventative care into your healthy lifestyle?
Wear protective gear while playing sports.
Never drink alcohol.
Visit a doctor at least once a year.
Be cautious while driving.
Quit smoking.
Support your body’s ability to heal by eating enough protein. Your body uses protein to make new cells. This means that it is important for repairing tissue damage in your body.[7]
Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods, such as lentils, beans, hemp seeds, quinoa, chia seeds, seeds, and nuts.
Proteins are found in meat, milk, fish, eggs, soy, beans, legumes, and nuts.
Adults should eat 2 to 3 servings of high protein foods per day. Childrens’ needs will vary according to their ages.
Keep your vitality by enjoying a diet with diverse fruits and vegetables. Fruits are foods that grow from the flower of plants while vegetables are foods that come from the stems, flower buds leaves, and roots. Both are excellent sources of the vitamins and minerals your body needs to stay healthy throughout a long life.
Fruits include berries, beans, corn, peas, cucumber, grains, nuts, olives, peppers, pumpkin, squash, sunflower seeds, and tomatoes. Vegetables include celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes.
Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. Eating a diet that is high in fruits and vegetables can reduce your risks of developing cancer, heart problems, high blood pressure, strokes, and diabetes.
Try to eat 4 servings of fruits and 5 servings of vegetables per day.
Eat healthy amounts of carbohydrates. Carbohydrates are abundant in nature, such as in fruits and vegetables. Carbohydrates include sugars, starches, and fiber. Your body obtains energy by breaking down these compounds. Simple sugars are digested more quickly than complex sugars.[8]
Focus on getting most of your carbohydrates from natural sources like fruits and vegetables and reduce your intake of carbohydrates from items like baked goods and other processed foods.
Simple sugars are found in fruits, milk, milk products, vegetables, and processed sweets.
Complex carbohydrates are in beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, whole-grain breads.
About half of your daily calories should come from carbohydrates, with most of it coming from complex carbohydrates as opposed to simple sugars.
Eat a controlled amount of fat. Your body needs some fat to help it absorb fat soluble vitamins, control inflammation, assist with muscle repair[9], clot blood and maintain proper brain function, but too much is not good.[10]
Common sources of fats are butter, cheese, whole milk, cream, meats, and vegetable oils.
Eating too much fat increases your chances of high cholesterol, heart problems, and strokes. You can reduce your fat consumption by eating lean meats, poultry, fish, and drinking low-fat milk.[11]
Many restaurants enhance the flavor of their foods with ingredients that are high in fat such as cream, whole milk, or butter. By cooking your food yourself, you can control the amount of fat in your food.
Don't choose fat-free or low fat foods. You need fat.[12]. Contrary to popular beliefs, dietary fat does not make you fat[13][14]. However, don't eat too much fat as it is unhealthy.
Get enough vitamins and minerals through a healthy diet. If you are eating a balanced diet, you are probably getting sufficient vitamins and minerals. These substances are vital for your body to function properly, repair itself and grow.[15]
Vitamins and minerals occur naturally in many foods, especially fruits, vegetables, whole grains, meats, and dairy.
If you are concerned that you may not be getting enough vitamins and minerals, talk to your doctor about adding some multivitamin and multi-mineral supplements to your diet.
The needs of pregnant women and children may differ from the needs of others.
Eat a low salt diet. While your body needs some salt too so that you maintain muscle and nerve function and manage your blood volume and pressure and blood volume, too much over a long period of time is unhealthy.[16] The CDC recommends keeping your sodium intake below 2,300 milligrams per day.[17]
Too much salt can cause high blood pressure and aggravate heart, liver, or kidney conditions.
Most foods contain some salt naturally and many have salt added to enhance the flavor.
Adults should consume no more than about a teaspoon of salt per day. If you have a health condition, you may need to eat much less.
Avoid fast food. Not only is it high in fat, but it is also usually very high in salt.
Cleanse your body by drinking enough water. Drinking enough water will help your body flush out toxins, maintain your bodily functions, and keep your kidneys healthy.[18] Drink at least eight 8-ounce glasses of water per day to stay hydrated, and drink more if you are sweating, such as from exercising or doing physical labor.
The amount you need will be influenced by your body weight, your activity level, and the climate you live in.
The best way to stay hydrated is to drink enough water that you don’t feel thirsty.
If you urinate infrequently or pass dark or cloudy urine, you probably need to drink more.
How can you make carbohydrates a healthy part of your diet?
Eat a balance of processed and natural foods.
Drink a lot of milk.
Eat a lot of baked goods.
Prioritize simple sugars over complex carbohydrates.
Get most of your carbohydrates from fruits and vegetables.
Part 3 of 3:
Reducing Stress
Protect your psychological well-being by maintaining close social relationships. Friends and family will make relaxation fun when things are good and they can provide you with support and distraction when life is hard.[19]
Maintain your social network though corresponding by writing, telephone, or in person. Using social media can also help people stay connected.
Regular social interaction will help you relax and take your mind off your stress.
If you feel isolated, consider locating a support group or counselor to help you.
2
Stay resilient by sleeping enough. By not getting enough sleep you are compounding the psychological stressors in your life with the physical stress of sleep deprivation.[20]
When you sleep your body can put more energy into fighting off infections and healing.
Try to get at least 7 to 8 hours of sleep per night. Some people may need even more.
Stay excited about life through hobbies. This will give you something to look forward to and prevent you from dwelling on the things that are stressing you out.
Look for something that is inexpensive which you can do all year long. Possibilities include reading, listening to music, art or photography, crafts, or sports.[21]
Avoid competitive activities that will put additional pressures on you.
Set aside time for relaxation. Whether this involves simply free time or a formal relaxation technique, do what works for you. Or try several until you find the one you like the best:[22][23]
Visualization of calming images
Progressive muscle relaxation in which you concentrate on tensing and then relaxing each muscle group in your body
Meditation
Yoga
Massage
Tai chi
Music or art therapy
Deep breathing
5
Cultivate happiness. Take time to enjoy life and do the things that make your life meaningful to you.
Do activities that give you a sense of purpose. Many people enjoy volunteer work in their free time.
Nourish your brain with intellectual stimulation. Whether it comes from friends, family, or taking informal courses, or taking up a new craft, learning will keep you enthusiastic about the world around you.
Connect with others. For some people it is with family, friends, a religious organization, or the community around them, but whoever the people close to you are, they will help you stay happy and young of heart.
Which of the following should you avoid if you're trying to reduce stress in your life?
Trying out competitive activities.
Sleeping less so that you can fit more into your day.
Being actively social.
All of the above.
50 Ways to Live a Longer, Healthier Life
AARP Bulletin, March 1, 2017 | Comments: 14
NICK FERRARI
If your favorite vegetable isn't in season, grab a frozen bag of it for the same nutritional value.
The editors at AARP have filtered through numerous medical journals and studies to identify the best actions you can take to achieve a longer, fuller life. We know there are no guarantees. But genetics account for just 25 percent of a person’s longevity. The rest is up to you. With this collection of some of the most important longevity findings, you’ll have the road map you need to get to 80, 90, 100 or beyond.
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1. Frozen is fine
You can eat a balanced diet even when fresh fruits and vegetables are out of season because frozen can be as good as or even better for life-extending nutrients. British scientists found that fresh fruit can lose nutrients after three days of refrigeration, while frozen fruits don’t suffer the same fate. Another study similarly found that frozen blueberries contained more vitamin C than fresh ones.
2. Cut back on pain pills
Regular use of painkillers such as ibuprofen and naproxen — including over-the-counter brands such as Advil, Motrin and Aleve — may raise your risk of heart attack and stroke by 10 percent, according to a 2014 U.S. Food and Drug Administration (FDA) advisory panel review. (Prescription-strength versions may increase your risk by 20 to 50 percent, even after just a few weeks of use.) Reserve these drugs for severe pain, and use the lowest possible dose for the shortest amount of time.
3. Please go to bed
Consistently sleeping less than six hours a night nearly doubles your risk of heart attack and stroke, according to a review of 15 studies published in the European Heart Journal. Another study found that consistently sleep-deprived people were 12 percent more likely to die over the 25-year study period than those who got six to eight hours of sleep a night. These tips from the National Sleep Foundation can help ensure that you get good quality shut-eye, even if you’re among the half of people over 60 who have insomnia:
Make the room pitch-black dark, and set the thermostat between 60 and 67 degrees.
Exercise every day. It doesn’t matter what time of day you work out, just so it doesn’t interfere with your rest.
Stick to a regular sleep schedule, going to bed and getting up at the same time each day.
Shut down your electronics an hour before retiring, as the light from some devices can stimulate the brain.
Replace your mattress if it’s more than 10 years old.
4. But don’t always go right to sleep
A Duke University study that followed 252 people for 25 years concluded that frequent sex “was a significant predictor of longevity” for men.
5. Get (or stay) hitched
Marriage truly is good for your health — and your longevity. The prestigious Framingham Offspring Study found that married men had a 46 percent lower risk of death than never-married men, in part due to marriage’s well-known impact on heart health. Indeed, a 2014 study by New York University’s Langone Medical Center found that married men and women had a 5 percent lower risk of cardiovascular disease.
6. Ripeness matters
No, you won’t die from eating under-ripe produce, but new research shows that fully ripened fruit has more life-lengthening health benefits. For example, green bananas are low in fiber and high in astringent tannins that can cause constipation. Fully ripened pears and blackberries have more disease-fighting antioxidants. And in watermelon, a deep red color signifies more lycopene, an antioxidant that may reduce the risk of cancer and heart disease.
7. Don’t sweeten with sugar
A high-sugar diet boosts blood sugar, which in turn plays havoc with your heart by increasing levels of LDL cholesterol while lowering heart-friendly HDL cholesterol, and tripling your risk for fatal cardiovascular disease. The American Heart Association recommends that women consume no more than 6 teaspoons (25 grams) of added sugar a day, and men no more than 9 teaspoons (36 grams).
8. Consider extra vitamin D
Vitamin D, a bright byproduct of sunlight, has many health benefits, including a link to longevity. But too much vitamin D increases your risk of dying as much as too little, according to a 2015 Danish study. So you want to get the right amount. Don’t just rely on outdoor time to get extra vitamin D; the rate of skin cancer rises as we age, so it’s important to limit exposure. The smart plan: Ask your doctor if you would benefit from extra D in pill form. University of Copenhagen researchers found that the ideal vitamin D level is more than 50 nanomoles per liter of blood, but less than 100 nmol/L.
9. Go green
If coffee’s not your thing, green tea also has proven longevity cred, likely because it contains powerful antioxidants known as catechins that may help combat diabetes and heart disease. In a large study of more than 40,000 Japanese men and women, drinking five or more cups of green tea a day was associated with a 12 percent decrease in mortality among men and a 23 percent decrease among women.
GETTY IMAGES
Taking a break from work and going on a vacation is crucial to your well being.
10. Vacation … or Else
Not taking time off work might, indeed, be deadly. One study of men at high risk for coronary artery disease found that those who failed to take annual vacations were 32 percent more likely to die of a heart attack. And in the long-running Framingham Heart Study, women who vacationed just once every six years were eight times more likely to develop coronary artery disease or have a heart attack than women who vacationed twice a year.
11. Eat whole grains
The average American eats one serving of whole grains daily — and that may be just a single morning slice of toast. But eating three or more servings each day can cut overall death rate by about 20 percent, according to a 2016 study from Harvard University’s T.H. Chan School of Public Health. Have some oatmeal or brown rice, or get adventurous and go for quinoa, barley, even farro.
12. Spice it up
Eating hot chili peppers may add years to your life. In a 2016 analysis of the dietary habits of more than 16,000 men and women over 23 years, those who reported eating hot peppers reduced their risk of dying by 13 percent. Not a fan of those peppers? Even a little spice can have health benefits. That’s because the body produces endorphins to reduce the heat from the capsaicin in the peppers; those endorphins also reduce pain and inflammation.
13. Drink whole milk
You’ve been told forever to drink low-fat or skim milk, or go for fat-free yogurt. But research published in the journal Circulation in 2016 concluded that those who consCirculation in 2016 concluded that those who consumed the most dairy fat had a 50 percent lower risk of developing diabetes, a disease that can shorten your life by eight to 10 years on average.
14. Just add water
Staying adequately hydrated — measured by urine that’s light yellow or straw colored — can also help prolong a healthy life by reducing the risk of bladder and colon cancer and keeping kidneys in tip-top shape. Bonus: It might even help you lose weight. Researchers at the University of Illinois found that those who sipped more H2O ended up eating 68 to 205 fewer calories per day.
Say yes to that extra cup
Coffee does more than help you wake up; it also reduces your risk of stroke, diabetes and some cancers. And in a 2015 study published in the journal Circulation, Harvard researchers discovered that “people who drank three to five cups of coffee per day had about a 15 percent lower [risk of premature] mortality compared to people who didn’t drink coffee,” says coauthor Walter Willett, M.D. Mind you, a cup is 8 ounces, so your 16-ounce Starbucks grande is really two cups by that measure.
16. Live like the Amish
A University of Maryland study found that Amish men live longer than typical Caucasian men in the United States, and both Amish men and women have lower rates of hospitalization. What are the Amish ways? Lots of physical activity, less smoking and drinking, and a supportive social structure involving family and community.
17. End the day's eating by 9 p.m.
Not only is eating late bad for your waistline — sleeping doesn’t exactly burn lots of calories — it also increases the risk of heart disease by 55 percent for men ages 45 to 82, according to a Harvard study.
18. Eat your veggies
In a study of 73,000 adults, most in their mid to upper 50s, vegetarians were 12 percent less likely than carnivores to have died from any cause during the six-year study period. The 2016 study, published in JAMA Internal Medicine, found that mortality rates were lowest overall for pesco-vegetarians (those who eat fish occasionally), followed by vegans (those who eat no animal products), and lacto-ovo vegetarians (those who eat dairy and eggs).
19. Eat like the Greeks
The Mediterranean diet, with its reliance on fruits, vegetables, olive oil, fish and nuts, is one of the healthiest diets for both overall health and longevity. Harvard researchers, reporting in the BMJ in 2014, found that those who followed the diet most closely had longer telomeres, which cap the end of each strand of DNA and protect chromosomes from damage. Even those who only sporadically followed the diet reaped longevity benefits, researchers found.
Cutting your portions helps you cut calories, which aids in weight loss and more.
20. Eat less
If you want to reach 100, put down the fork, says Dan Buettner, who studies longevity hot spots around the world, such as Okinawa, Japan. Buettner found that the oldest Okinawans stop eating when they feel 80 percent full. A National Institutes of Health-funded study similarly found that cutting back calories reduced blood pressure, cholesterol and insulin resistance.
21. Drink less (here’s a trick)
More-than-moderate alcohol consumption (generally, more than one drink a day for women or more than two a day for men) leads to a shorter life span. Here’s one way to cut your intake: Pour red wine into a white-wine glass, which is narrower. Studies by Cornell University’s Food and Brand Lab found that people poured 12 percent more into red-wine glasses. You’ll also pour less wine into your glass if it’s sitting on the table, instead of in your hand, says Brian Wansink, the lab’s director.
22. Save your pennies
Money might not make you happier, but it will help you live longer. A 2016 study by Stanford researchers published in JAMA found that people whose income bracket was in the top 1 percent lived nearly 15 years longer than those in the bottom 1 percent. The disparity could be attributed to healthier behaviors in higher-income groups, including less smoking and lower obesity rates, researchers say.
23. Or move to one of these states
If you’re not wealthy, consider moving to California, New York or Vermont, where studies show that low-income people tend to live the longest. Loma Linda, Calif., has the highest longevity thanks to vegetarian Seventh-day Adventists, who live eight to 10 years longer than the rest of us. Nevada, Indiana and Oklahoma have the lowest life expectancy (less than 78 years).
24. Ponder a Ponderosa
Experiencing a sense of awe — such as when viewing the Grand Canyon or listening to Beethoven’s Ninth — may boost the body’s defense system, says research from the University of California, Berkeley. “That awe, wonder and beauty promote healthier levels of cytokines suggests that the things we do to experience these emotions — a walk in nature, losing oneself in music, beholding art — has a direct influence upon health and life expectancy,” says Dacher Keltner, a psychologist and coauthor of the study.
Get a friend with four legs
A few studies on the link between pet ownership and health have found that owning a pet can reduce anxiety, lower blood pressure, even improve the odds of surviving a heart attack. Now the American Heart Association has weighed in with a report published in the journal Circulation that recommends owning a dog, in particular, for those seeking to reduce their risk of deadly heart disease. Dog owners are more likely to be physically active and are also less vulnerable to the effects of stress, the report says.
26. Find your purpose
Do you wake up looking forward to something? In a 2014 study published in the Lancet, researchers found that those with the highest sense of purpose were 30 percent less likely to die during the 8.5-year study period. In fact, doing something that matters — whether it’s helping your children or interacting in a community of like-minded folks — is correlated with seven extra years of life, according to researchers who study people in “blue zones,” areas of the world where folks live the longest.
27. Embrace your faith
Attending religious services once a week has been shown to add between four and 14 years to life expectancy, according to researchers who study blue zones. Don’t belong to a church? Ask to join a friend at her services, or just drop in at a nearby house of worship; most have an open-door policy.
28. Be food safe
About 3,000 Americans die from food poisoning annually, say the Centers for Disease Control and Prevention (CDC). Even seemingly healthy foods — like sprouts, cantaloupe, berries and raw tuna — can make you sick or even kill you, says the FDA. Your action plan: Keep your kitchen pristine, wash your hands and utensils before and after handling food, separate raw and cooked foods, refrigerate perishable food promptly, and cook food to a safe temperature to kill deadly bacteria.
29. Consider mountain life
People residing at higher altitudes tend to live longer, a study by the University of Colorado and the Harvard School of Global Health revealed. Of the 20 healthiest counties in America, many are in Colorado and Utah. Researchers think lower oxygen levels might cause your body to adapt in ways that strengthen your heart and circulation.
30. Go nuts
In a European study of adults ages 55 to 69, those who ate 10 grams of nuts daily — 8 almonds or 6 cashews — reduced their risk of death from any health-related cause by 23 percent. As for specific ailments, consuming a handful of nuts at least five times per week lowers the mortality risk for heart disease (by 29 percent), respiratory disease (24 percent) and cancer (11 percent), according to a previous U.S. study. Sorry, peanut butter fans: Spreads didn’t show the same benefits.
31. Keep watching LOL cat videos
Laughter really is the best medicine, helping to reduce stress, boost the immune system, reduce pain and improve blood flow to the brain. In fact, laughter has the same effect on blood vessels as exercise, report researchers from the University of Maryland School of Medicine in Baltimore.
32. Get social
Studies show that loneliness increases the risk of early death by 45 percent. It weakens the immune system and raises blood pressure while increasing the risk for heart attacks and stroke. By contrast, people with strong ties to friends and family have as much as a 50 percent lower risk of dying, according to a study in PLOS Medicine. So visit a friend. And don’t discount your online friends. A 2016 study by researchers at the University of California, San Diego found that those who use Facebook also live longer, but only when online interactions don’t completely supplant face-to-face social interaction.
33. Watch your grandkids
While babysitting every day is stressful, regularly watching the grands can lower your risk of dying by a third, according to a 2016 study published in Evolution and Human Behavior. That adds up to an extra five years of life, researchers say. They speculate that caregiving gives grandparents a sense of purpose, and keeps them mentally and physically active.
34. Try to stay out of the hospital
A 2016 Johns Hopkins University study found that some 250,000 patients die each year in hospitals from medical mistakes, such as misdiagnoses, poor practices and conditions, and drug errors. Sometimes the best way to avoid a grave condition is not to enter the system at all.
Read more
Sounds like we made it up, but scientific research supports the longevity benefits of reading — newspapers and magazines will do, but books are the best. “As little as a half-hour a day of book reading had a significant survival advantage over those who did not read,” said the study’s senior author, Becca R. Levy, a professor of epidemiology at Yale.
36. Read the ‘AARP Bulletin’
Really. This and other smart publications can keep you up to date on health info. Studies have shown that when people are empowered with information to make important medical decisions, it not only enhances their well-being but also improves a treatment’s effectiveness. So keep reading aarp.org/bulletin and aarp.org/health.
37. Monitor yourself
Don’t wait for annual checkups to consider your health. By then, a small problem could have morphed into a life-threatening illness. In one English study, researchers found that less than 60 percent of people who developed unusual symptoms in the previous three months had seen a doctor. Symptoms that might point to cancer include: unexplained weight loss of 10 pounds or more (this can be an indication of cancers of the esophagus, stomach or lungs); fever; extreme fatigue; changes in bowel or bladder habits; or unusual bleeding. Other unusual symptoms that could signal disease? A patch of rough, dark skin could indicate diabetes, and a strange color on your tongue could signal serious acid-reflux issues.
38. Visit the hardware store
Among the most common causes of “unintentional deaths” are carbon monoxide, radon and lead poisoning, the CDC reports. Make sure there’s a carbon monoxide detector near every bedroom, and be sure to test and replace the batteries every two years. Was your home built before 1978, when lead paint was outlawed? One trip to the store can get you all you need to test for these toxic substances.
39. Practice home fire drills
Just 1 in 3 families have a fire-safety plan, says Robert Cole, president of Community Health Strategies, an injury-prevention education organization based in Pittsford, N.Y. “People underestimate the speed of a fire. Many waste time figuring out what to do, or trying to take belongings with them. Everyone should know what to do and how to get out safely.”
40. Find a woman doctor
When Harvard researchers in 2016 analyzed Medicare records documenting more than 1.5 million hospitalizations over four years, they found that patients who received care from a female physician were more likely to survive and less likely to be readmitted to the hospital within 30 days of discharge. In fact, about 32,000 fewer people would die each year “if male physicians achieved the same outcomes as female physicians,” the researchers said. Previous studies have suggested that female doctors are more likely to follow clinical guidelines and are more effective communicators.
41. Make peace with family
While we often stress about small stuff — the guests are here, and we’re not ready! — it’s the nagging, long-running forms of stress, such as a family dispute, that put your longevity at risk. Chronic stress hastens the cellular deterioration that leads to premature aging and a vast array of serious diseases, according to long-running research from the University of California, San Francisco. This sort of cell death “turns out to be one of the strongest predictors of early diseases of aging and in many studies of early mortality,” says lead researcher Elissa Epel. The remedy: Come to peace with the people in your life. Forgive your family, forgive yourself, put the past behind you — so you can have more life in front of you.
42. Take the stairs — every day
A study by University of Geneva researchers found that taking the stairs instead of the elevators reduced the risk of dying prematurely by 15 percent. What’s more, a daily stair climb shaves six months off your “brain age,” according to researchers at Concordia University who performed MRI scans on 331 people ages 19 to 79. Gray matter shrinks naturally with age, but less so when people stay active.
43. Toss that rug
One of the top risks for falls at home is throw rugs. Those slip-slidey accoutrements send 38,000 older adults to the emergency room each year, according to a 2013 study by the CDC. Banish these rugs from your home, and make sure bath mats have a nonslip bottom.
44. Beware the high-tech dash
Nearly one in five traffic accidents and more than 400,000 crash-related injuries involve a distracted driver, the U.S. Department of Transportation reports. Top distractions, according to a recent Virginia Tech Transportation Institute study, are cellphones. But a less-obvious risk is using the touch screen on your car’s dashboard.
And drive less
In 2014, more than 5,700 older adults were killed and more than 236,000 were injured in motor vehicle crashes. Per mile traveled, fatal crashes increase noticeably starting at age 70 and are highest among drivers age 85 and older, a highway safety organization says. If you’re feeling unsafe behind the wheel, it might be time to look for alternative transportation.
46. Better yet, walk
What’s the best prescription for a longer life? Exercise. And doctors are literally prescribing it instead of medication. “There is no pill that comes close to what exercise can do,” says Claude Bouchard, director of the human genomics laboratory at Pennington Biomedical Research Center in Louisiana. It benefits your brain, heart, skin, mood and metabolism. Even as little as 10 minutes of brisk walking can help (that’s all it takes to burn off the calories of one chocolate chip cookie). Once you can do 10 minutes, push it to 15. Then 20. Start slow, but just start.
47. Just not in the street
Nearly 5,000 pedestrians are killed annually in the U.S., according to the latest federal figures, and nearly 20 percent of those deaths were among adults age 65 and older. If you walk for your health — and we hope you do — stay safe and consider doing so at the mall, a community health center or a park.
48. And go a little faster
The benefits of a brisk walk are real: A University of Pittsburgh study of adults 65 and older found that those whose usual walking pace exceeded one meter per second lived longer. While researchers say they can’t recommend brisk walking as a panacea for living longer, they did see increased survival in those who picked up the pace over the course of a year.
49. Get fidgety
Never mind what your grade school teachers said; fidgeting is good. A 2016 British study finds that sitting for seven or more hours a day increases your risk of dying by 30 percent — except among active fidgeters, who see no increased risk.
Trade in Ol' Bessie
High-tech safety features have now become standard in new cars. The government mandates that all have airbags, antilock brakes, electronic stability control — “up there with seat belts and airbags in its life- aving benefits,” says one industry leader — and tire pressure-monitoring systems. Carmakers also offer back-up cameras, self-parking features, blind-spot and lane-departure warnings, and forward-collision warning with auto-braking.
Also of Interest
Want to Live Longer? Science Says to Do These 5 Things
JAMIE DUCHARME April 30, 2019
When it comes to staying healthy, most people have the same motivation: living as long and fulfilling a life as possible. And while science has yet to find a true fountain of youth, researchers have identified certain behaviors that can increase longevity.
One study, published in the journal Circulation last year, even argued that adhering to just five healthy habits could extend your lifespan by roughly a decade. Here’s what they are, and what research to date says about living your longest life.
Eating a healthy diet
Diet is strongly linked to longevity. Research has long suggested that following a Mediterranean diet — which includes plenty of fruits, vegetables, whole grains, nuts and healthy fats, and not much sugar, red meat or processed food — brings a host of health benefits, including a longer life.
Other studies have also found longevity benefits associated with some of the specific foods and nutrients included in a Mediterranean diet, such as whole grains, fiber, fish, plant-based proteins and healthy fats. On the other hand, foods including processed snacks and meats, fried foods and sugar-sweetened beverages have been linked to higher risks of chronic disease and death.
Even if your diet isn’t perfect, research suggests that making smart changes can add up to sizable benefits. One paper published in 2017 concluded that people who ate 20% more healthy foods than they had at the beginning of the study, over the course of 12 years, decreased their risk of early death by up to 17%.
Exercising regularly
Working out regularly is a boon for both your physical and mental health, boosting everything from cardiovascular fitness to mood and energy — so it’s no surprise that it can also extend your life. Federal physical activity guidelines recommend aiming for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week, plus twice-weekly muscle-strengthening sessions, to reap health and longevity benefits.
But you don’t have to go overboard. Even short bouts of light physical activity, such as walking and cleaning, increased the lifespans of older men and women in studies from 2018 and 2017, respectively. And a study published in January found that simply moving instead of sitting for 30 minutes each day could reduce early death risk by 17%.
If you do opt for a more vigorous workout, some research suggests that team sports like tennis and soccer are best for longevity, because they encourage social interaction as well as exercise.
And if you don’t exercise now, you can still start. A recent study found longevity benefits associated with both life-long and later-in-life exercise.
Maintaining a healthy body weight
Diet and exercise habits help people maintain a healthy body weight, which the Circulation study defined as a body mass index between 18.5 and 24.9. Obesity is associated with chronic conditions including Type 2 diabetes, cardiovascular disease and cancer, all of which can shorten your life. A 2018 study found that widespread obesity shaved a year off the U.S. life expectancy and is responsible for up to 186,000 deaths per year.
Drinking only in moderation
For years, moderate drinking was touted as a harmless — and maybe even healthy — habit. But recently, scientific opinion has begun to shift toward a more cautious stance on alcohol.
Last year, a large meta-analysis of prior alcohol studies concluded that there is no safe amount of drinking, because the net risks to a population — addiction, cancer, traffic accidents and so on — outweigh any potential benefits, such as improved cardiovascular and cognitive health. And while each person’s risk-benefit analysis depends on his or her family and medical history, research is increasingly supporting the idea that people should limit their alcohol consumption to avoid health problems and increase longevity.
Moderate drinking, according to federal dietary guidelines, means that women should have no more than a drink per day, and men should have no more than two per day.
Not smoking
In addition to causing lung cancer, cigarette-smoking is associated with serious health problems including heart attack, stroke and mouth and throat cancers, making it a significant threat to longevity. The best way to reduce your risk, of course, is never to smoke at all — but if you do, experts advise quitting as soon as possible to minimize threats to your health.
Write to Jamie Ducharme at jamie.ducharme@time.com.
50 Easy Habits That Help You Live Longer, According to Science
We asked medical experts for the most impactful things you can do right now to live longer—and stay healthy enough to really enjoy your golden years.
Of all the things you hear about how to live longer, one of the most critical is exercise. Aerobic activity, like running, is crucial for getting your blood pumping and your heart working. A recent study showed that a one-hour run adds seven hours to your life, up to four hours per week. People who run have a 25 to 40 percent reduced risk of early death and live about three years longer, the study says. Of course, people who run are often healthier in general, but running appears to have its own health benefits. “Running helps burn off or keep blood sugars normal, which is important because they keep your kidneys, eyes, nerves, and blood vessels healthy,” says Jennifer Kuca Hopper, MS, an exercise physiologist and director of employee wellness, worklife, and fitness at Piedmont Healthcare. Running also regulates blood pressure, increases lung capacity, reduces stress, and increases bone density, she says.
A recent study from Harvard found that people who ate a diet high in processed meats like sausage and hot dogs were at a higher risk of death—but those who got their protein from plants had a lower risk, especially of heart disease-related deaths. “The study said that for every 3 percent increase in calories from plant protein there was a reduction in risk of death by 10 percent,” says Shayna Komar, RD, a dietitian at Piedmont Healthcare. Plant proteins supply all nine amino acids the body can’t make on its own, and “unlike animal proteins, plant-based proteins can help lower blood pressure, lower risk of heart disease, and decrease risk of cancer,” she says. Find out the top 10 sources of plant protein.
Anyone wondering how to live longer needs to hear the benefits of vitamin D, “the “sunshine vitamin.” It has been shown to fight disease, improve bone health, and ward off depression. One study even found it to extend lifespan (of a worm, but still) by 33 percent. But because vitamin D comes from the sun, and our modern lives don’t let us spend much time outside, we might not be getting enough. Concerns over skin cancer are well-founded, and sunblock is generally a good idea. But, “getting 15 to 30 minutes of sun exposure a day should be adequate for vitamin D production,” says Jyotir Jani, MD, a primary care physician with Piedmont Healthcare. “Of course, that is not through sunbathing but by being outside with normal clothing.”
Drink coffee
To the relief of caffeine lovers everywhere, here’s how to live longer without sacrificing your favorite drink. Your daily cup of joe may actually have health benefits that could extend your life. “Some research indicates moderate coffee intake may fight against type-2 diabetes, and may even reduce the risk of dementia and heart disease,” says Erin Palinski-Wade, RD, CDE and author of Belly Fat Diet For Dummies. A study from Harvard found that those who regularly drank coffee had a reduced risk of death. Komar says coffee also stimulates the nervous system, raising metabolism and increasing the oxidation of fatty acids, which can help with weight loss.
Eat nuts
Although you may think nuts are unhealthy because they are calorically dense, the exact opposite is true—they actually have a key role in how to live longer. A study from Harvard found that daily nut-eaters were 20 percent less likely to die during the study. Specifically, the rates of death from cancer, heart disease, and respiratory disease were reduced. Other research has shown walnuts have a huge role in heart health because of the amount of antioxidants they contain. They can also boost brain health, says Barbara Shukitt-Hale, PhD, a USDA Scientist in the Laboratory of Neuroscience and Aging at the USDA/Human Nutrition Research Center on Aging at Tufts University. Plus, nuts are a great source of plant-based protein, Palinski-Wade says. Here are 12 more anti-aging foods that can add years to your life.
Spice it up
Certain spices have been touted for their health benefits. “Tumeric has incredible anti-inflammatory properties, which may fight against joint pain and promote a healthier heart,” Palinski-Wade says. “Inflammation can accelerate the aging process, so anything that reduces inflammation may help to slow it.” Research has found that an antioxidant in tumeric might extend lifespan (in flies, at least), although a recent review questioned some of its benefits. In any case, cooking with the spice may be a healthier alternative to salt or sugar. Another healthy substitute is cinnamon. “Cinnamon may improve insulin sensitivity in the body, helping to reduce the risk of type 2 diabetes,” Palinski-Wade says. “Regular consumption may also lower LDL cholesterol levels.”
Don’t smoke
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You probably already know this secret of how to live longer. “Smoking cessation is the single most important action that an individual can take regardless of age,” Dr. Jani says. It’s the leading preventable cause of death in the U.S., according to the CDC, and the cause of almost every severe health issue, from heart disease to cancer. “Not to mention smoking makes you age faster with increased wrinkles!” Dr. Jani says. In addition, “smoking literally causes internal damage to your genetic code as well as blood vessels and multiple organ systems.” And although vaping may be used as a tool to help smokers quit, the jury is still out on its safety, so it’s better not to start.
Drink alcohol in moderation
Heavy drinking increases health risks, but drinking in moderation—particularly red wine—could help you live longer. One study found those who drank lightly (no more than one glass a day for women and two for men) to have reduced risk of death from cardiovascular disease. “Red wine has a small amount of one antioxidant called resveratrol,” says Komar. “It is good for overall health, protection from heart disease, and decreasing inflammation.” Palinski-Wade says wine may also improve blood lipid levels and reduce the risk of dementia. Check out these signs you could live to be 100.
Pump up your pepper intake
A recent study found that people who eat spicy chili peppers were 13 percent less likely to die than those who don’t. Although the link doesn’t prove cause and effect, there are some health benefits to specific properties in peppers. “Hot peppers may reduce blood pressure levels thanks to the capsaicin they contain,” Palinski-Wade says. “Elevated blood pressure is a risk factor for stroke, heart disease, and even dementia, so regular consumption may lower this risk.”
Stress less
The impact of stress on our overall health is huge, so reducing stress is one way to lower our risk of many deadly diseases. A study from the University of California found that chronically stressed women had significantly lower levels of klotho, a hormone that regulates the aging process. Another study found stress increased the risk of heart attack and stroke. In addition, Dr. Jani says stress leads to “chemical changes in the body that cause increased harmful particles called free radicals to be released, which can cause damage to organs, raise blood pressure, result in emotional change, and damage genes resulting in mutations that raise the possibility of cancer or psoriasis.” Whoa! Reducing stress can also help improve sleep and interpersonal relationships, reduce overuse of drugs and alcohol, and lower stress hormones, says James Dewar, MD, vice chairman of family medicine at the University of Pittsburgh Medical Center.
Pump iron
Although you might think aerobic exercise is all you need to do to stay physically active, adding strength training to your fitness routine helps you live a longer life, according to Harvard Medical School. A recent study from Penn State showed that older adults who did strength training twice a week had a lower risk of dying. “Weight training builds lean muscle mass, which increases resting metabolic rate, and also improves balance, protects our joints, and strengthens our muscles and bones,” Hopper says. You can use your own weight (resistance training), bands, calisthenics, free weights, or weight machines to reap the benefits. “Weight training is the key for allowing the muscles to have the strength and endurance for the body to move during activities of daily living,” says Kerry J. Stewart, EdD, director of clinical and research exercise physiology at Johns Hopkins University School of Medicine. Here are 50 reasons you’ll age better than your parents.
Eat more fruits and veggies, period
The research is clear: If you want to live longer, eat more fruits and vegetables. A recent study from Imperial College London found that those who ate 10 portions of fruit and vegetables a day had the greatest reduction in risk of disease. The study authors estimate 7.8 million deaths worldwide could be prevented every year if people ate this many fruits and veggies—but smaller amounts are beneficial in how to live longer, too. “The vitamins, minerals, and most importantly, the fiber help control satiety so you do not need to eat as much of the animal foods,” Komar says. In addition, Dr. Dewar says fiber encourages regular bowel function, which can keep your digestive system working smoothly. “High fiber diets have been found to promote lower cholesterol levels and reduce the risk of heart disease and certain cancers such as colon cancer,” Palinski-Wade says.
Be generous and supportive to others
Be generous and supportive to others
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Connecting with other people is a great stress reliever, which can help your long-term health. And the best way to harness these benefits is by focusing not on yourself, but on others. “A study conducted with an elderly population showed that those who engaged in helping others and supporting others ended up living longer lives,” says Emma Seppala, PhD, science director of Stanford University’s Center for Compassion and Altruism Research and author of The Happiness Track. “This was not the case for people who were simply recipients of care and support.” Besides lowering stress, helping others could lead to reduced inflammation, which is a precursor to disease, she says. “Individuals who live a ‘eudaimonic’ lifestyle—a life rich in compassion, altruism, and greater meaning—have surprisingly low levels of inflammation,” Dr. Seppala says.
Fill up on fish
Eating healthy fish is an important part of a life-extending diet. “Consume fatty fish such as salmon at least twice a week to boost intake of EPA and DHA omega-3 fatty acids,” Palinski-Wade says. “According to NHANES [National Health and Nutrition Examination Survey] data, 95 percent of Americans are deficient in EPA and DHA omega-3s, which can negatively impact longevity.” A study from Harvard showed that people with higher levels of the healthy fatty acids in fish oils were 27 percent less likely to die during the study period, and had a 35 percent lower risk of dying from heart disease. Here are more surprising omega-3-rich foods that add years to your life.
We lead busy lives, and the part of our day that often ends up getting cut is sleep. But if you want to actually have more days in your life, you need enough shut-eye. “People should aim to have at least seven to eight hours of good sleep each night—any less will decrease the immune system,” says Sonya W. Thomas, MD, a PIH Health Family Medicine doctor. Studies show that poor sleep can lead to all kinds of health problems, from obesity and heart disease to depression, says sleep expert Richard Shane, PhD, creator of the Sleep Easily method. “Good sleep can help reverse all of those damaging effects, which can help you live longer,” he says. In addition, he says good sleep can help your energy level, cognitive function, and personal relationships. “So you don’t just live a longer life, you feel good and live a better life,” Dr. Shane says.
Stay young at heart
You’re only as old as you feel, and feeling younger may actually help you live longer. Research from University College London found that people who felt three years younger had a lower death rate than those who felt their age or older. One explanation could be that our attitude towards age affects how healthily we live, Harvard psychology professor Ronald D. Diegel says on Harvard’s health blog. “When people see themselves as old, they’re more likely to abandon physical challenges which feel difficult, such as, ‘I don’t think I should ski anymore, I’m an old man,’” he says. “If we feel old, we’re likely to treat food with an ‘I won’t live much longer, I might as well enjoy this’ attitude which could lead us to eat unhealthfully.” Check out these 24 stay-young secrets from women who don’t age.
Don’t sit all day
Even if you don’t feel like you can embark on a major fitness regimen, any amount of movement you do can extend your life. A recent study found that as little as 10 minutes of light activity a day—even simple things like walking around your home or doing chores—can reduce your risk of dying. On the other hand, Hopper says inactivity may be as bad for you as smoking! “This lack of stimulus to the muscles, even just a lack of standing or taking a short walk every hour or two, can produce harmful effects such as an increased risk of heart disease, diabetes, and many forms of cancer like breast and colon,” says Dr. Stewart. “Sitting all day slows down the body metabolism so fewer calories are being burned, and levels of blood sugar and cholesterol can increase.”
Eat berries
Berries are known as one of the best sources of antioxidants, which can help prevent cell damage as we age. “Berry fruit have received considerable attention due to their high concentrations of antioxidant and anti-inflammatory phytochemicals,” Dr. Shukitt-Hale says. “These phytochemicals have the ability to alter cellular function by reducing oxidative and inflammatory stressors. Their bioactive properties have the potential to prevent or delay brain aging.” In other words, they can help prevent age-related cognitive decline. In addition, Palinski-Wade says they can prevent cancer and heart disease.
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50 Easy Habits That Help You Live Longer, According to Science
Tina Donvito
Updated: Jan. 02, 2019
We asked medical experts for the most impactful things you can do right now to live longer—and stay healthy enough to really enjoy your golden years.
Go for a jog
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Of all the things you hear about how to live longer, one of the most critical is exercise. Aerobic activity, like running, is crucial for getting your blood pumping and your heart working. A recent study showed that a one-hour run adds seven hours to your life, up to four hours per week. People who run have a 25 to 40 percent reduced risk of early death and live about three years longer, the study says. Of course, people who run are often healthier in general, but running appears to have its own health benefits. “Running helps burn off or keep blood sugars normal, which is important because they keep your kidneys, eyes, nerves, and blood vessels healthy,” says Jennifer Kuca Hopper, MS, an exercise physiologist and director of employee wellness, worklife, and fitness at Piedmont Healthcare. Running also regulates blood pressure, increases lung capacity, reduces stress, and increases bone density, she says.
Eat more plant protein
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A recent study from Harvard found that people who ate a diet high in processed meats like sausage and hot dogs were at a higher risk of death—but those who got their protein from plants had a lower risk, especially of heart disease-related deaths. “The study said that for every 3 percent increase in calories from plant protein there was a reduction in risk of death by 10 percent,” says Shayna Komar, RD, a dietitian at Piedmont Healthcare. Plant proteins supply all nine amino acids the body can’t make on its own, and “unlike animal proteins, plant-based proteins can help lower blood pressure, lower risk of heart disease, and decrease risk of cancer,” she says. Find out the top 10 sources of plant protein.
Get more sun—but not too much
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Anyone wondering how to live longer needs to hear the benefits of vitamin D, “the “sunshine vitamin.” It has been shown to fight disease, improve bone health, and ward off depression. One study even found it to extend lifespan (of a worm, but still) by 33 percent. But because vitamin D comes from the sun, and our modern lives don’t let us spend much time outside, we might not be getting enough. Concerns over skin cancer are well-founded, and sunblock is generally a good idea. But, “getting 15 to 30 minutes of sun exposure a day should be adequate for vitamin D production,” says Jyotir Jani, MD, a primary care physician with Piedmont Healthcare. “Of course, that is not through sunbathing but by being outside with normal clothing.”
Drink coffee
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To the relief of caffeine lovers everywhere, here’s how to live longer without sacrificing your favorite drink. Your daily cup of joe may actually have health benefits that could extend your life. “Some research indicates moderate coffee intake may fight against type-2 diabetes, and may even reduce the risk of dementia and heart disease,” says Erin Palinski-Wade, RD, CDE and author of Belly Fat Diet For Dummies. A study from Harvard found that those who regularly drank coffee had a reduced risk of death. Komar says coffee also stimulates the nervous system, raising metabolism and increasing the oxidation of fatty acids, which can help with weight loss.
Eat nuts
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Although you may think nuts are unhealthy because they are calorically dense, the exact opposite is true—they actually have a key role in how to live longer. A study from Harvard found that daily nut-eaters were 20 percent less likely to die during the study. Specifically, the rates of death from cancer, heart disease, and respiratory disease were reduced. Other research has shown walnut
Those who connect with others in meaningful ways have a greater chance of a long life, Dr. Seppala says. “Having strong social relationships predicts a 50 percent increased chance of longevity,” she says. “Research suggests that connecting with others in a meaningful way helps us enjoy better mental and physical health, even speeding up recovery from disease.” A landmark study from the University of Michigan showed an increased risk of death among people who had a low quantity and quality of social relationships. “Social connection is linked to positive emotions and many health benefits including better immune function,” Dr. Seppala says.
Follow the Japanese way of eating
In addition to eating lots of veggies and fish, stop eating before you’re full—a tradition called “hara hachi bu” in Japan. Eating this way works for the Japanese, who have the highest life expectancy in the world, according to a recent study. In addition, “try some bitter melon, which has been promoting health in the Okinawan diet for centuries,” Komar says. “This is notable because the older people on Okinawa appear to be the healthiest elderly population in the world.” Here are more reasons the Japanese are the healthiest in the world.
Stretch
According to research, how far you can stretch might be an indicator of how stiff your arteries are, a risk factor for cardiovascular disease. “We can prevent a host of health problems by adopting a safe and convenient activity plan that includes stretching,” Hopper says. Stretching and flexibility exercises also help joint health, minimizing the risk of arthritis, which leads to less ability to exercise. It’s also great for fall prevention, Dr. Stewart says. “About one out of four people over the age of 65 experience a serious fall each year, which is a major cause of death and disability,” he says. “Persons who perform these exercises are less likely to lose their balance or ‘catch’ themselves and reduce the speed of the fall if they slip or trip.” Dr. Thomas suggests taking dance or yoga, which can increase flexibility while at the same time providing a stress-reducing mind-body experience.
Find purpose
When you have something to live for, you just might end up sticking around a little longer. And science backs this up—a study from University College London found that among over 9,000 people over age 65, those who had the greatest sense of purpose in their life were 30 percent less likely to die during the next eight years than those with the lowest sense of purpose. “Studies show that creating meaning in life brings happiness and greater health,” says psychologist Deborah Serani, PsyD, author of Depression in Later Life and a professor at Adelphi University.
Think positive
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A positive outlook on life in general has also been shown to increase lifespan. A recent study from Harvard looked at how levels of optimism affected different health problems, and found the most optimistic people had a 16 percent lower risk of death from cancer, a 38 percent lower risk of death from heart disease and respiratory disease, and a 39 percent lower risk of dying from stroke. The researchers believe that having a positive outlook makes you more likely to engage in healthy behaviors like exercising and eating right; but that it might also be connected to lower levels of inflammation.
Walk
If you find running too intensive, even taking a brisk 20-minute walk a day is beneficial. According to research presented at the European Society of Cardiology, 25 minutes a day of moderate exercise, including brisk walking, can add three to seven years to your life. “An advantage of walking over running is that nearly the same health benefits can be obtained but with a much reduced risk of muscle and joint injury,” Dr. Stewart says. “So an active lifestyle can be maintained for many, many years while protecting against heart disease, diabetes, and cancer.” Hopper says her favorite walking hack is to walk 15 minutes in one direction. Then, “turn around and walk back to where you started—you will have 30 minutes of walking done before you know it!” she says. Here are 15 great reasons to take a 15-minute walk.
Volunteer
The health benefits of helping others don’t just apply to people you know. Research has also found volunteering to be good for you. “A study by the University of Michigan showed that volunteerism predicts a longer life,” Dr. Seppala says. “Interestingly, volunteerism lengthened lives only when the volunteerism was done for selfless reasons.” The connection isn’t totally clear, but according to Harvard Medical School, volunteering may lower blood pressure, reduce stress, and reduce depression.
Have sex
Although there are some obstacles to sex as we age (vaginal dryness in women; erectile dysfunction in men), continuing to get busy could help extend our lives. “People who remain sexually active as they age do tend to live longer,” says Dr. Dewar. Although that could be because healthy people tend to have more sex, research has shown some specific health benefits to doing the deed. It releases oxytocin (the “feel-good hormone”), reduces stress, lowers blood pressure, and helps you sleep. One study even showed that having orgasms reduced the risk of prostate cancer. “It represents being physically able and active, which increases longevity,” Dr. Dewar says. “It also usually represents having meaningful, positive emotional relationships, which help increase the quality and quantity of life.”
Take care of your teeth
The condition of your teeth could be a reflection of your overall health, so daily brushing and flossing may help extend your life. Studies have shown a link between poor oral health and risk of death, and gum disease has also been associated with mouth cancer, heart disease, and diabetes. “There is a connection, but it is complex and not completely understood,” says Dr. Dewar. “Healthy teeth lower the amount of bad bacteria in the body and also allow us to eat a fuller and more diverse diet—things all improve overall health.”
Skip soda
ANot surprisingly, soda won’t help extend your life—a Harvard study found that consuming soda and other sweetened drinks is linked with a greater chance of metabolic syndrome and type 2 diabetes. “Your body will perform better for you when you fuel it well, and drinking sugary beverages can be a very slippery slope because it is anything but good fuel,” Komar says. In addition to sugar, it may contain lots of sodium, additives, chemicals, and dyes. “There is also strong evidence that indicates sugar-sweetened soft drinks contribute to the development of diabetes, obesity, metabolic syndrome, and heart disease,” she says. Plus, soda can damage tooth enamel, leading to dental issues, she says. These are the 10 other foods you should avoid if you want to live a long life.
Tie the knot
Although it may not seem like it when you’re bickering like an old married couple, those who’ve partnered up are less likely to die in midlife, according to a study from Duke University. The study authors believe that the emotional and functional social support is related to mortality. “Once he is widowed, a man’s life expectancy goes down dramatically,” Dr. Dewar says. Of course, this assumes that the foundation of the marriage is a happy, loving one. “One way in which love may boost our health is by buffering us from the negative effects of stress and by helping promote positive feelings,” Dr. Seppala says. “Even at the cellular level, our health and well-being thrive in a social context in which we can feel and express love.” According to Harvard Medical School, marriage improves the risk of heart disease, Alzheimer’s, blood sugar levels, and cancer outcomes, making it a great example of how to live longer. Here are more little-known ways marriage affects your health.
Age gratefully
We’ve all heard about aging gracefully, but it’s important to age gratefully as well—meaning if you think of a long life in positive terms, you’re more likely to have one! Research has proven that cultivating gratitude increases well-being. “Conscious aging is sometimes referred to as vital aging, successful aging, or grateful aging, and the science behind it says that we can live longer by learning to become appreciative of the aging process,” Dr. Serani says. Growing old is better than the alternative, right? “When you put your focus on the positive aspects of an experience, you tend to find acceptance,” she says. This can help you prioritize what’s important, reduce stress, and give you the motivation to stay active and eat well.
Stay hydrated
We are made of mostly water, so keeping sufficiently hydrated helps our body work better, longer. “Adequate hydration is essential for promoting optimal health,” Palinski-Wade says. “Drinking water can help to allow all of your body systems to function correctly, including the kidneys and liver to function optimally.” Plus, a University of Illinois study found that increasing water consumption by one to three cups could reduce calorie intake by up to 200 a day, so it’s a great weight-loss aid. “In addition, adequate hydration promotes healthier, more subtle skin, which may promote a more youthful appearance,” Palinski-Wade says.
Find moments of awe
Nothing makes you feel like you want to stick around planet Earth a little longer than witnessing some of life’s most awe-inspiring sights, tastes, and sounds. Research from the University of California has shown how experiencing awe brings out positive emotions—and it can actually impact physical health by reducing inflammation and lowering the risk of heart disease, diabetes, and even Alzheimer’s. “Perhaps one of the most important pieces to creating meaning in your life as you age is to always keep a sense of awe,” Dr. Serani says. “The world is a place that we often don’t get to explore when we’re young, so when we get older, we have a chance to do that and experience moments that truly touch our soul.” Don’t miss these 8 aging myths everyone needs to stop believing.
Take a vacation
We often find these awe-inspiring moments when traveling—and science says simply checking out on a vacation could be one way how to live longer. One large study of middle-aged men at high risk for heart disease found that those who took annual vacations were less likely to die. Another study found similar results in women. “I am a huge proponent of taking time off and in scheduling vacations to help not only reduce stress, but to increase an individual’s overall happiness,” says Dr. Thomas. “Those with less stress have a stronger immune system and may be more likely to fight off cancer-causing agents. It is also important to take time off if you feel your body needs the rest.” Can’t afford a luxury vaca? Have a stay-cation instead, which can also help in stress reduction, Dr. Thomas says.
Eat cleanly
Overall, the best strategy for a long-life diet is to eat “cleanly,” with as many natural, whole foods as possible. “Thinking about clean eating, food in its natural form can help with longevity,” Komar says. “Vegetables rich in yellow, orange, and green hues. Lots of fresh herbs and spices, including turmeric, garlic, ginger, and cinnamon. Meat, dairy, and all processed meats are eaten in very small amounts, if at all. Lots of berries but fruit in moderation overall. Limiting added sugar all together.” These are the 20 healthiest foods to eat in every food group.
Own a pet
Our connections to others don’t need to be of the human variety to add years to our lives. Scientists are just now discovering why this is, although any pet owner will tell you their furry friends make them happier. Studies have shown interacting with animals lowers the stress hormone cortisol, increases the feel-good hormone oxytocin, and reduces blood pressure and cardiovascular risk. Dogs also encourage exercise. The American Heart Association even put out a report endorsing the health advantages of pets—but of course, you must like animals to reap these benefits. “If you hate cats, owning one won’t improve your life—and if you live longer it will be in misery!” says Dr. Dewar. Here are more health benefits to having pets.
Watch cat videos
Have kids
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You might feel like your children are giving you gray hairs, but in reality, having kids can positively influence how long you live. A recent study from Sweden found that men and women lived longer past the age of 60 if they had children. In addition, the association between having children and living longer was especially true for those who were unmarried at the time of the study. “That the association was somewhat stronger for the non-married may suggest that social support is a possible explanation,” the authors wrote.
Babysit grandkids
If you have kids—which means you already have a leg up on how to live longer—then you can likely also reap the benefits of being a grandparent. A recent study from Australia found that people over 70 who sometimes watched their grandchildren were more likely to be alive 10 years later; among those who didn’t, half were dead five years after the start of the study. Besides keeping you physically active, grandchildren also help you tap into the benefits of social connection. “A key to living longer involves taking time to nurture all kinds of social attachments,” Dr. Serani says. “This means making time for your spouse, your children, grandchildren, and friends.” Here are more reasons being a grandparent is good for your health.
Practice preventative medicine
No one likes going to the doctor, but having all recommended checkups and preventative screenings for your age, sex, and family history is worth it. “Regular screening checkups can increase your life by potentially finding preventable or modifiable diseases in their infancy,” says Dr. Jani. “If blood pressure, diabetes, and cholesterol are found earlier and treated adequately through lifestyle changes and/or medication, then a potential future heart attack or stroke can be prevented.” Although some research has questioned whether annual doctor visits improve health outcomes, you still should have all preventative screenings your doctor recommends.
Experience nature
Think about how you feel when you take a walk in the park—good, right? Research has shown exposure to nature can help mental health, and the benefits of going green may even help you live longer. A Harvard study found that people who live in areas with more vegetation and green areas have a 12 percent lower rate of mortality. The researchers think greenery encourages people to go outside for exercise and social connection with others. Plus, plants help clean the air and reduce pollution. These are the places in America where people live the longest.
Maintain a healthy weight and shape
Being overweight or obese is associated with a host of life-shortening health issues, including heart disease and diabetes. In particular, being “apple-shaped,” or having extra weight around the middle (greater than a 39.4 inch waist for women and 47.2 inch for men), was linked to a greater risk of death in a European study. “In the long-term, people will want to reduce their risk of insulin resistance,” Dr. Thomas says. “When people eat, the sugars that they bring into their bodies from their meals need to go somewhere.” Exercise and a healthy diet can help it from going to your mid-section.
Get enough calcium
As we get older, our bones become more brittle, which can put us at risk for falls—and a broken bone can lead to a cascade of health-related issues like infection, lack of exercise, and further injury. Head those potentially life-shortening complications off at the pass by keeping your bones healthy with calcium. “Calcium is specifically important for bone health because bones store calcium for when our bodies need it,” Dr. Thomas says. “Before recommending supplements, I like to suggest that patients review their overall diet and incorporate more calcium-rich foods like fish canned with their bones, cheese, milk, and other dairy products.” Dark leafy greens, green beans, and broccoli are also good sources. As a study from Sweden showed, higher levels of calcium reduce the risk of death from all causes. Follow these other healthy eating tips to live longer and lose weight.
Indulge in dark chocolate
Eating for a long life doesn’t mean not enjoying food. One yummy treat that may even have anti-aging properties is dark chocolate. Research has suggested it may protect against fatal heart attacks, and one study found participants who drank hot dark chocolate every day for 12 weeks even had better, younger-looking skin texture, possibly due to its anti-inflammatory effects. “Dark chocolate may improve blood lipids by helping to increase levels of healthy HDL cholesterol,” Palinski-Wade says. “Elevated HDL is not only protective to the heart, but higher HDL has been found to reduce the risk of cancer.” Look for chocolate that’s at least 70 percent cacao.
Meditate
Science is just starting to recognize the health benefits of nurturing the mind-body connection, including the ancient practice of meditation. A study from the University of California found that after a three-month stay at a meditation retreat, participants had a 30 percent increase in an enzyme that helps protect against cell damage and aging. Recent research has echoed those results. “An intriguing new study on loving-kindness meditation—a practice that involves generating love and benevolence towards others—shows that people who practice it have reduced cellular aging,” Dr. Seppala says. In addition, Dr. Jani says that meditation can have great effects on improving the brain’s concentration ability.
Go ahead and sing your heart out—you just might live longer if you do. A study in cancer patients found that singing could help immune function, and another found heart rate was improved through the deep breaths singers take. In addition, if you sing with others, like in a band or choir, you reap the benefits of social connection—a study from Finland showed singing in a chorus had a positive impact on older adults’ quality of life, which promotes optimal levels of functioning. Not a great singer? Research shows that even listening to music can help reduce stress, improve cognitive function, and lower heart rates. Don’t miss these 9 other healthy habits your 80-year-old self will thank you for.
Connect on social media
Although we hear a lot about the negative aspects of social media, it does keep us connected, which studies show is essential for long-term well-being. Researchers at Claremont Graduate University say interacting on social media increases oxytocin, the “feel good hormone.” “Keeping connected online with social media can enhance longevity, as long as your time is spent with supportive and meaningful activities,” Dr. Serani says.
If you can’t be in nature, bring nature to you to help reap the health benefits of green living. A study from the University of Georgia found that five ornamental houseplants, including English ivy, waxy leaved plants, and ferns, reduced the level of volatile organic compounds (VOC) in indoor air. These pollutants can lead to health issues from cancer to neurological disorders, and cause up to 1.6 million death a year, the study authors say. So filling your house with plants could potentially reduce your risk of these deadly diseases.
Take some me time
Take some me time
IMNOOM/SHUTTERSTOCK
Setting aside time to focus on activities you enjoy is a mind-body strategy that can lower stress and make your life more purposeful, adding to your days. “Taking a day off to have ‘me time,’ whether that be going to the spa or catching up on things around the house, will benefit people in the long-run by reducing stress,” Dr. Thomas says. “One person may benefit from reading quietly for 30 minutes each night, and another may benefit from taking a hot yoga class. Watching TV for 30 minutes to an hour can even help with detaching from day-to-day stress. My advice is to find what works for you to be in tune with yourself for your best total health.” Don’t miss these ways to live longer, according to the longest-living people in the world.
Originally Published: January 02, 2019
8 Foods That Help You Live Longer
Realbuzz Team
5 minute read
While none of us will live forever, you can add some extra years on to your life by paying attention to what you eat. To increase your lifespan as well as improving the quality of your life, check out these eight foods that help you live longer.
1
Brightly Coloured Fruit And Vegetables
Research suggests that those who eat more fruit and vegetables tend to live longer than those who don’t, due to the nutrients they contain. While all fruit and veg is good for you, brightly coloured produce is particularly beneficial as the natural pigments which give them their color can also help prevent cancer. The Okinawans – who are reputed to have the world’s longest life expectancy and who have low rates of heart disease and cancer – have a diet that is rich in fruit and veg, especially dark green and yellow varieties. In particular, the Okinawan diet features large quantities of sweet potatoes, having replaced the traditional Japanese staple of rice with this vibrant veg.
2
Dark Chocolate
Good news for chocoholics – chocolate can help you live longer! Cocoa beans are packed with antioxidants which studies have found can help cut your risk of heart disease – the biggest killer in the Western world.
This may be why Jeanne Louise Calment, who lived a grand total of 122 years and 164 days (the oldest verified age of any human being ever) put her good health down to her regular chocolate consumption. However, before you go stocking up on chocolate bars, it is worth bearing in mind that one square a day is enough to boost your health. Also, make sure you go for the over 70 per cent cocoa bars which contain more flavonoids and less sugar.
3
Oily Fish
People in Japan have the longest life expectancy in the world, which may be down to their traditional diet which is high in fish. Not only does opting for fish over meat reduce your risk of many of the health problems associated with red meat, such as heart disease, but oily fish such as salmon, mackerel, sardines and trout are renowned for their health benefits. Oily fish are a good source of vitamins A and D which are good for the immune system. They are rich in omega-3 fatty acids which have been linked to a lowered risk of heart disease, brain damage and stroke. Scientists have also discovered that the DHA (docosahexaenoic acid) in fish is the key to combating Alzheimer’s: DHA slows down the progression of Alzheimer’s disease, making this the key ingredient for a healthy brain and, ultimately, a healthier lifestyle too.
4
Green Tea
Another staple of the Japanese diet, green tea boasts an impressive array of health benefits, helping to improve cardiovascular health, regulate blood pressure, boost the immune system, and lower cholesterol. Studies have even suggested that drinking green tea – which is rich in health-boosting flavonoids – can help to lower your risk of cancer. Research findings published in the Journal of the American Medical Association appear to back up these health claims, as the Japanese study of more than 40,000 participants found that those who drank five or more cups of green tea a day had a death rate that was 16 per cent lower than those who drank one cup, over the course of 11 years.
5
Olive Oil
Many of us stay away from fats and oils in a bid to stay trim and healthy; however, ‘good’ monounsaturated fats, which are found in olive oil, are actually essential for good health. Studies have found that regularly consuming olive oil can help cut your risk of stroke and heart disease, due to its high content of micronutrients called phenols which have anti-inflammatory and antioxidant properties. The oil is also a staple of the healthy Mediterranean diet, which studies suggests can help you live longer. Research has found that those who follow this eating plan have a 20 per cent higher chance of living longer, gaining an estimated average of two to three years.
6
Garlic
More and more evidence seems to be emerging that, of the many compounds found in garlic, 10 of them help to combat cancer. Garlic also contains immune-enhancing compounds that help to break down the substances that cause cancer. For example, diallyl sulphide, a component of garlic, is known for its ability to break down carcinogens in the body, which may have led to cancer if they weren’t destroyed. According to research, people who consume garlic regularly face half the risk of stomach cancer than those who eat little or none.
7
Cranberries
It would take a long time to list the many health benefits of cranberries but, in short, this tiny fruit is a life-saver (literally) when it comes to our health. Indeed, the little cranberry is full of antioxidant, anti-inflammatory, antibacterial and immune-boosting properties, as well as being jam-packed full of phytonutrients. The more phytonutrients we have in our body, the greater the protection. Moreover, the phytochemicals found in red fruits and berries help to combat cancer-causing molecules. In a study conducted by Cornell University, researchers tested cranberry extracts on human breast cancer cells and discovered that, over four hours, many of the same breast cancer cells had begun to die. So not only do they taste amazing, but these little red gems make a powerful addition to any diet.
8
The Coffee Bean
A study by the University of Scranton found that the flavonoids contained in coffee can prevent heart disease. The professor who led the experiment, Dr. Joe Vinson, says that “antioxidants are your army to protect you from the toxic free radicals, which come from breathing oxygen and eating sugar, that start chronic diseases”. The antioxidants in coffee ward off life-threatening diseases such as cancer, heart disease, diabetes, and stroke. It’s worth bearing in mind though, that caffeine raises your blood pressure, so if you’re drinking a large amount it’s best to opt for decaf, which offers the same amount of antioxidant properties as regular coffee. So let’s raise our warm mugs of coffee to health, happiness, and battling horrible diseases the tasty way. Here’s to a prosperous life!
The longevity files: A strong grip? Push-ups? What actually can help you live to a ripe old age.
(Matthew Richardson for The Washington Post/Matthew Richardson for The Wahington Post)
By Christie Aschwanden
September 28, 2019 at 10:00 AM EDT
So you want to live to a healthy old age. But how?
You could start doing push-ups. A study published in February found that men who can hammer out 40 push-ups in one session had a lower risk of heart attacks and cardiovascular disease compared with guys who could do only 10 or fewer.
Or you could practice going from sitting on the floor to standing. Another study concluded that how easily people over 50 can do that is a good predictor of how long they might live.
Perhaps you want to work on your grip strength. That’s another measure that tracks longevity in middle-aged folks.
And if none of those appeal, you could always try improving your walking speed, which researchers have used to predict mortality rates in older adults.
The problem with any of these approaches is that you would just be training for a particular test, which misses the point. It's not the push-up itself that makes you live longer; it's that you are still strong and nimble enough to execute one.
What these tests have in common is they’re good shorthand of things that matter for longevity: overall health, fitness and muscle strength. A fit person walks faster than someone out of shape, and getting up off the floor is tricky for people with weak bones and muscles.
“Frailty is a really bad thing starting in middle age, and even worse as you get older,” says Michael Joyner, a physician and human physiology researcher at the Mayo Clinic.
One way to think of longevity is “not as some magic property of a body, but as the lucky state of not having a fatal disease,” says Steve Cole, professor of medicine and psychiatry and biobehavioral sciences at the UCLA School of Medicine. “By and large, people don’t die of being old; they die of disease.” Therefore, the study of longevity is a way of looking at disease risk or the rate of disease development, he says.
Over the years, various drugs and nutritional supplements have been studied for their potential to help us live longer, but nothing has been shown to work in humans to the extent that would be required for the Food and Drug Administration’s approval, says Gordon Lithgow, chief academic officer at the California-based Buck Institute for Research on Aging.
While researchers continue searching for a pill to extend life, you’ll have to try these verified methods.
Exercise is key
The most powerful way to promote longevity and improve your long-term health is also simple and, depending on how you do it, free.
“There’s no question that exercise is the biggest anti-aging medicine there’s ever going to be — it’s really huge,” Lithgow says.
“Hands down, nothing compares to exercise,” says Laura L. Carstensen, founding director of the Stanford Center on Longevity. “The great thing is that most people can do it, and you don’t need 10,000 steps per day to get the benefits.” It takes remarkably little exercise to get longevity benefits.
Even 10 to 15 minutes per day provides measurable rewards, says Michael Joyner, a physician and human physiology researcher at the Mayo Clinic. Going from sedentary to even just a bit of exercise is where you get the biggest payoffs. The health benefits — such as reducing your risk of heart disease and diabetes — increase with greater amounts of exercise, until you get to about an hour of exercise per day. After that, the rewards start to level off.
“Almost anyone doing more than that is doing it for things other than health,” Joyner says.
Go ahead and train for that Ironman if that’s what you want, but if you’re exercising for health and longevity, you don’t need to run a marathon. Work by Iowa State University epidemiologist Duck-Chul Lee suggests that even running a little less than 10 minutes per day could decrease your mortality risk by about 30 percent.
But you don’t have to run. Walking or other moderate activities are just as good if you’re looking for a longevity boost.
Some of the early evidence for the heart benefits of moderate exercise came from studies in the 1950s by British epidemiologist Jeremy N. Morris showing that conductors on double-decker buses, who spent their shifts walking up and down, had lower rates of coronary heart disease and thus lived longer than bus drivers who spent their workday sitting. Since then, studies showing the cardiovascular benefits of exercise have been “incredibly consistent,” Joyner says
But there’s more. Physical activity also reduces the risk of diabetes, which one study found shaved six years off life expectancy.
And it keeps your brain healthy, too. “Exercise has better effects on cognitive performance than sitting around playing brain games,” Carstensen says. A 2006 study in Neuroscience found that exercise spurs the brain to release growth factors that promote new connections between neurons, keeping the brain healthy. There’s even research suggesting that strength training can reverse some age-related changes in your muscles.
There seems to be something about keeping an active lifestyle, too.
When you look at centenarians as a group, they might not be Arnold Schwarzeneggers, but they typically maintain a high level of physical function, says author Bill Gifford, who interviewed quite a few of them while writing his book, “Spring Chicken: Stay Young Forever (Or Die Trying).” “They can go up and down stairs, probably because they never stopped going up and down stairs,” Gifford says.
His research for the book spurred him to make sure he was exercising at least a little bit every day.
Get enough sleep
Extend your life span while you sleep. It sounds like a bad infomercial, but it turns out that sleeping well is a good way to keep your body healthy for the long haul. Sleep is a time when your brain gets caught up on maintenance. In 2013, a team led by Maiken Nedergaard at the University of Rochester Medical Center published a study in Science concluding that sleep helps the brain clear out metabolic waste that accumulated during waking hours, providing a kind of restorative maintenance.
Skimp on sleep, and you hinder this important work.
If you’ve ever missed a night of slumber, you know that sleep deprivation hampers your mood and makes it hard to think clearly, but it can have severe consequences for your metabolic health, as well. Take someone who needs seven hours of sleep per night and restrict them to only five hours of shut-eye for five nights and they experience metabolic changes that look a lot like diabetes, says Satchidananda Panda, who studies circadian biology at the Salk Institute for Biological Studies.
Indeed, numerous studies have shown that sleep deprivation can decrease insulin sensitivity — a measure of how well your body regulates blood sugar — and increase your risk of diabetes. A 2015 meta-analysis found that Type 2 diabetes risk was higher in people who sleep less than seven hours or more than nine hours, compared with people who got seven to eight hours per night.
So why is sleeping more than nine hours associated with greater mortality? “People who sleep 14 hours per day are probably not healthy,” Carstensen says, but it’s hard to say right now whether it’s possible to get too much sleep. Most people are on the other end of the spectrum.
Regularly sleeping too long may indicate a health problem
The consensus among sleep researchers is that seven to eight hours of sleep is ideal, but that’s just a best guess based on the current data, Carstensen says.
“The biggest problem is that most of the data is self-reported and people are really bad at that,” Carstensen says.
The advent of sleep trackers can help with the measurements, but they aren’t always accurate, so avoid fixating too much on the exact numbers or you may end up in a cycle of anxiety that prevents you from sleeping. The problem is common enough that researchers have coined a term for it — orthosomnia.
Don’t make a habit of skimping on sleep during the week with the idea that you’ll catch up on the weekends. It doesn’t take many nights of short sleep to reduce insulin sensitivity, and a small study published earlier this year in Current Biology found that recouping on sleep over the weekend didn’t entirely make up for the metabolic problems that developed during sleep deprivation. Furthermore, when volunteers in the study were given the opportunity to catch up on sleep over the weekend, they ended up shifting their body clocks so that it became harder to get up Monday morning.
(Getting enough sleep every night might also improve your work life. In the throes of writing his book, Gifford made a decision to start prioritizing sleep over work. His deadline was fast approaching, and he’d been getting up early and staying up late. Allowing his body to sleep as long as it needed to led to a “radical transformation in my ability to write,” Gifford says. “I’d been trying to work 14 hours per day, and then suddenly I was getting twice as much done in six or seven hours.”)
Eat right
Forget all those headlines you’ve seen about “anti-aging diets” and anti-aging “superfoods.”
“These notions are generally not supported by science,” Lithgow says. That’s not to say diet isn’t important, only that “nutrition is just a very difficult science,” he says.
Severely restricting calories in lab animals makes them live longer, but “it’s not clear that it works in humans,” Lithgow says. Although there’s plenty of evidence that it’s not good to overeat, he says, whether drastically limiting food intake can extend life in people remains an open question. The joke, of course, is that calorie restriction will surely make your life seem longer.
It might be possible to get some of the benefits of calorie restriction without giving up so much food. Intriguing work by Panda suggests that restricting the timing of when you eat, rather than the amount, might provoke some of the healthy metabolic changes that reduce the risk of diabetes. Most of these studies have been done in mice, however, and Panda acknowledges that the human studies are small.
Although Panda is confident enough in the results to have written a book, “The Circadian Code,” which includes instructions on how to try it, some skepticism is warranted, Joyner says.
“Time-restricted eating has shown some interesting results in small studies,” Joyner says, but “will it be sustainable over time in the real world? This is important because most dietary strategies work only if they are adhered to.”
He says he wonders whether the metabolic benefits that Panda has found with time-restricted eating is really about the timing or simply related to people eating less when their dining hours are restricted. One thing shown repeatedly in anti-aging studies is that things that initially look like magic bullets never live up to their initial hype, Joyner says.
What does seem clear, however, is that metabolic health is important for long-term health, because it keeps diabetes in check and that insulin sensitivity in particular appears crucial.
Given what we know right now, a Mediterranean diet — with its heart-healthy emphasis on fish, vegetables, fruits, nuts, healthy fats like olive oil, whole grains and limited consumption of red meat — “is probably the best approach for improving longevity,” Carstensen says.
But the benefits are pretty modest. If you hate eating that way, then the payoff probably won’t feel worth it to you, she says. At least try to eat a diet rich in fruits and vegetables.
Drink alcohol in moderation
The idea of red wine as a health elixir became popular in the 1980s with the observation that rates of coronary heart disease were low in France, despite the predominance of a diet relatively high in fat and cholesterol. The French penchant for a glass of red wine with dinner was proposed as an explanation for this “French Paradox,” popularizing the notion of red wine as heart helper.
Subsequent studies have indeed found that moderate alcohol consumption may reduce the risk of coronary heart disease, and a two-year randomized clinical trial in Israel showed that people with Type 2 diabetes who were assigned to drink a glass of red wine with dinner every night experienced some improvements in blood markers associated with cardiovascular disease risk.
But other studies suggest that alcohol may raise the risk of many cancers, and a report published last year in the journal Lancet concluded that there’s no amount of alcohol that improves health. What gives?
Drinking red wine is good for you — or maybe not
“Alcohol studies are very much like nutrition studies — based almost exclusively on self-reports, and we know that people are really bad at self-reporting,” Carstensen says. “Most people, when they say they’re drinking two drinks per day, are probably consuming more. We don’t know the amounts that people are consuming nor do we know what else they do.”
There’s some evidence that people who abstain from alcohol are sicker or less healthy than those who imbib
Manage stress
In today’s world, it’s easy to live in a state of chronic stress, and the problem isn’t just that stress feels lousy. It also makes you more susceptible to diseases that could shorten your life.
Researchers are now learning that many conditions associated with older age — such as cancer, heart attacks and Alzheimer’s disease — share a common ingredient: inflammation.
Under normal conditions, inflammation is simply the body’s response to injury — it’s how the body heals cuts and wounds and other insults, Cole says. “Inflammation by itself is not inherently evil.” But when we’re feeling chronically threatened or under siege, our bodies amp up their inflammatory machinery to ready our biological response to injury, and that inadvertently fuels the development of an array of age-related diseases, where inflammation is a common fertilizer, Cole says.
Research has identified chronic stresses that can provoke harmful biological changes, including living in poverty, caregiving for a dying spouse, losing a loved one, suffering post-traumatic stress disorder, and experiencing prejudice.
“Any way of feeling threatened or insecure seems to be enough to activate the body to produce more inflammation,” Cole says. “This is one of the best defined connections between the world as we experience it and how we end up generating a body that’s a fertile ground for the development of these diseases.”
Your chance of developing chronic inflammation also rises with the passing years. “Inflammation seems to be a general sign of aging, where our inflammatory processes are being turned on or accumulated,” Lithgow says. “Age-related inflammation is very much like inflammation from an injury, but now it’s coming on without a source of infection.”
What’s the antidote?
“Obviously we should all just be happy,” Cole says with a laugh, as if it were that easy. He knows that it’s not and says you probably can’t eliminate stress from your life, but you can find ways to manage it. Identify the recurring stressors in your life, and work on a plan to diffuse them.
Wellness strategies such as yoga, tai chi and meditation can reliably help diffuse stress, Cole says, although he acknowledges that they often don’t make a huge difference.
Connect with people, have a purpose
Forging connections with other people has been found to be a powerful way to manage stress and improve your overall well-being.
“People who report having stronger relationships live longer than people who are socially isolated,” Carstensen says. A meta-analysis published in 2015 calculated that loneliness and social isolation were associated with 29 percent and 26 percent increases in mortality risk, respectively, and living alone was linked to a 32 percent increase risk of dying.
What’s clear is that people who have a strong sense of purpose and meaning in their lives have a markedly lower risk of death than those who don’t.
“How we can bottle that and make it useful is more of a challenge,” says Cole, who has studied loneliness and longevity.
Telling a lonely person to stop being lonely doesn’t work, Cole says, “but if you can go to the lonely person and say, ‘Hey, we really need your help. Is there anything you can do to help others?’ — that is incredibly powerful. The mechanism here seems to be turning attention away from yourself and your own suffering and toward a community or cause greater than yourself.”
Centenarians tend to have a sense of purpose in their lives.
“It’s really important that people who are entering the later phases of life have a clear purpose, something to get up for everyday,” Lithgow says. That thing can be anything from looking after a grandchild or working or tending a garden.
Many centenarians continued working into their 80s, 90s and beyond, Lithgow says, and usually these jobs are in environments where they interact with younger people. Interacting with other generations can keep older people engaged, and some retirement communities and nursing facilities are now taking steps to give their residents opportunities to connect with kids — for instance, placing kindergarten classrooms in nursing homes.
Aging lessons: The things that let you thrive in old age are easier than you think
Master the basics
Most of the proven tips for living a long, healthy life are not products that you buy, but good lifestyle habits that you adopt (or bad ones, such as smoking, that you either quit or never take up and is clearly associated with diminished longevity).
Even something as simple as always wearing a seat belt can reduce your chances of dying early. Most of the things that make up a longevity lifestyle are simple — exercise, eat (and drink) healthily, sleep adequately, stay engaged — if only people would do them.
“To me, the bottom line is: Live a reasonably moderate life and you’ll be okay,” Carstensen says.
Cliches about only being as old as you feel are starting to have scientific backing
An ageless questions: When is someone ‘old’?
Video: Researchers designed this fitness test to predict longevity.
So what about genes and longevity?
I’d always assumed that because I come from hale, long-lived stock, that my own chances of a long life were all but assured, barring accident or some infectious disease, of course.
Turns out, I was only partially right. Yes, genetic factors contribute to how long we live, but estimates of how much of your life span is written in your genes range from less than 10 percent to 15 percent.
“When you look at people who live to very old ages in good health, one thing they have in common is they all sort of got there by accident,” says Bill Gifford, author of “Spring Chicken: Stay Young Forever (Or Die Trying).”
Centenarians, he found, usually display some combination of both good genes and good luck — they didn’t get cancer or have a heart attack or die in a car accident.
Longevity does run in families, but research suggests that environmental or demographic factors may explain much of the correlation.
If I live to become a nonagenarian like both my grandmothers did, it might be in part because we are all white and female. Some of the most powerful predictors of how long you’ll live are gender, race and the Zip code of your birth, and “there
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