{"id":119189,"date":"2024-10-28T04:29:48","date_gmt":"2024-10-27T21:29:48","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=119189"},"modified":"2024-10-28T04:29:48","modified_gmt":"2024-10-27T21:29:48","slug":"how-to-live-to-100-according-to-longevity-experts","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=119189","title":{"rendered":"How to Live to 100, According to Longevity Experts"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div id=\"mntl-article-intro_1-0\">\n<p id=\"mntl-sc-block_1-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Life is undoubtedly filled with surprises. But if there\u2019s one thing you can be sure of, it\u2019s that you\u2019re going to get older. After all, aging is inevitable\u2014and by practicing certain habits, you can make the experience a long and joyous one, possibly <a href=\"https:\/\/www.realsimple.com\/habits-to-help-you-live-to-100-8725746\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">living to 100<\/a>. But how do you do this, exactly? Read on to learn how to extend your overall lifespan and longevity, according to top experts in the field.\n<\/p>\n<\/div>\n<div id=\"list-sc__content_1-0\" data-sc-sticky-offset=\"90\" data-sc-ad-label-height=\"24\" data-sc-ad-track-spacing=\"100\" data-sc-min-track-height=\"250\" data-sc-max-track-height=\"600\" data-sc-breakpoint=\"50em\" data-sc-load-immediate=\"4\" data-sc-content-positions=\"[1, 3, 6, 9, 12, 15, 18]\" data-bind-scroll-on-start=\"true\">\n<div id=\"list-sc-item_1-0\" class=\"comp list-sc-item mntl-block mntl-sc-list-item\">\n<span class=\"heading-toc\" id=\"toc-they-take-daily-walks\"\/><\/p>\n<h2 id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block realsimple-sc-block-heading mntl-sc-block-heading mntl-sc-list-item-title\"> <span class=\"mntl-sc-block-heading__text\"> They Take Daily Walks <\/span> <\/h2>\n<p id=\"mntl-sc-block_3-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If <a href=\"https:\/\/www.realsimple.com\/health\/fitness-exercise\/walking-benefits\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">walking<\/a> is part of your daily routine, you\u2019ll be glad to know those steps can increase your lifespan. \u201cDaily walks can significantly boost longevity by benefiting the body and brain,\u201d explains <a href=\"https:\/\/www.linkedin.com\/in\/szalzalamd\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\">Sajad Zalzala<\/a>, MD, longevity expert and medical director at AgelessRx. For starters, walking improves insulin resistance, blood pressure, and blood cholesterol\u2014this is key because such factors are linked to chronic conditions that shorten lifespan, including type 2 diabetes, cancer, and heart disease. Additionally, regular walking promotes neurogenesis, or the growth of new nerve cells. This \u201cis essential for memory and cognitive function, [which lowers] the risk of neurodegenerative diseases like Alzheimer\u2019s or dementia,\u201d Dr. Zalzala says.\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> What\u2019s more, physical movement in general protects telomeres (i.e., the protective caps at the end of our DNA strands) that are linked to aging and cell health. Over time, telomeres shorten with age and become inactive, a process that results in death. Regular exercise, like walking, can slow the shortening of these telomeres, ultimately slowing cellular aging and improving lifespan, Dr. Zalzala says.\n<\/p>\n<h3 id=\"mntl-sc-block_5-0\" class=\"comp mntl-sc-block realsimple-sc-block-subheading mntl-sc-block-subheading\"> <span class=\"mntl-sc-block-subheading__text\"> How to Do It <\/span> <\/h3>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Contrary to popular belief, you don\u2019t need to walk 10,000 steps every day to enjoy the benefits of movement. As Dr. Zalzala points out, research<span class=\"ql-inline-citation\" data-cite=\"1\"\/> has found that 500 daily steps can reduce your heart disease risk by 7%, while every 1,000 extra steps are tied to a 15% decrease in all-cause mortality.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Need proof? In Okinawa, Japan, walking is a part of daily life\u2014and a major contributor to the longevity of locals, says longevity expert <a href=\"https:\/\/www.linkedin.com\/in\/christal-burnette-b18466146\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Christal Burnette<\/a>, plant specialist at Okinawa Research Center for Longevity Science (ORCLS). (ICYDK, Okinawa is one of the world\u2019s \u201cBlue Zones,\u201d a region where people have a longer life expectancy than average.) To reap the benefits of walking, aim for at least 30 minutes of comfortable, moderate walking, five to seven days a week, Burnette says.\n<\/p>\n<\/div>\n<div id=\"list-sc-item_2-0\" class=\"comp list-sc-item mntl-block mntl-sc-list-item\">\n<span class=\"heading-toc\" id=\"toc-they-prioritize-sleep\"\/><\/p>\n<h2 id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block realsimple-sc-block-heading mntl-sc-block-heading mntl-sc-list-item-title\"> <span class=\"mntl-sc-block-heading__text\"> They Prioritize Sleep <\/span> <\/h2>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When you\u2019ve got places to be and deadlines to meet, it can be easy to let sleep fall to the wayside. However, the habit can mess with your body\u2019s ability to repair and rest, potentially reducing your lifespan. \u201cLack of sleep increases inflammation, weakens your immune system, and accelerates cellular aging,\u201d explains longevity specialist Dr. Darshan Shah, MD, board-certified surgeon and the founder of Next Health. It also disrupts metabolic processes, which can lead to insulin resistance and metabolic disorders, says Diogo Barardo, PhD, director of research and development at NOVOS. These effects can increase the risk of chronic diseases\u2014which again, can reduce your lifespan.\n<\/p>\n<p id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/www.realsimple.com\/habits-to-sleep-better-8710591\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">Getting enough sleep<\/a> has the opposite effect. Not only does it give your body a chance to repair tissues and cells, but it also helps maintain telomere length, thereby slowing cellular aging, according to Zalzala. \u201cSleep also supports the removal of neurotoxic waste products, such as beta-amyloid, which are linked to neurodegenerative diseases like Alzheimer\u2019s,\u201d he adds.\n<\/p>\n<h3 id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block realsimple-sc-block-subheading mntl-sc-block-subheading\"> <span class=\"mntl-sc-block-subheading__text\"> How to Do It <\/span> <\/h3>\n<p id=\"mntl-sc-block_12-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Start with <a href=\"https:\/\/www.realsimple.com\/what-is-good-sleep-hygiene-8730838\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">good sleep hygiene<\/a> and simple lifestyle changes, \u201csuch as avoiding caffeine too late in the day [and] going to bed and waking at a consistent time,\u201d recommends Zalzala. <a href=\"https:\/\/www.realsimple.com\/health\/mind-mood\/emotional-health\/chamomile-tea-benefits\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\">Chamomile tea<\/a>, melatonin, and L-theanine can also promote better sleep. If you think you have more serious sleep issues, chat with your doctor to rule out any underlying conditions.\n<\/p>\n<\/div>\n<div id=\"list-sc-item_3-0\" class=\"comp list-sc-item mntl-block mntl-sc-list-item\">\n<span class=\"heading-toc\" id=\"toc-they-get-involved-with-their-community\"\/><\/p>\n<h2 id=\"mntl-sc-block_13-0\" class=\"comp mntl-sc-block realsimple-sc-block-heading mntl-sc-block-heading mntl-sc-list-item-title\"> <span class=\"mntl-sc-block-heading__text\"> They Get Involved With Their Community <\/span> <\/h2>\n<p id=\"mntl-sc-block_14-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Talk to a group of centenarians and you\u2019ll notice a common theme: They\u2019re part of a community. This is no coincidence, as \u201cgetting involved with your community can extend your lifespan by reducing feelings of isolation and loneliness, which are risk factors for early mortality,\u201d explains Shah. \u201cSocial connections can [also] lower stress levels, boost mental health, and create a sense of belonging, all of which contribute to longer, healthier lives.&#8221;\n<\/p>\n<h3 id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block realsimple-sc-block-subheading mntl-sc-block-subheading\"> <span class=\"mntl-sc-block-subheading__text\"> How to Do It <\/span> <\/h3>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019re socially anxious or live in a more rural area, it can be difficult to get involved. Start by attending \u201clocal events or casual meetups that don\u2019t require long-term commitments, making it easier to engage without pressure,\u201d says Dr. Zalzala. While you\u2019re at it, look for groups that align with your hobbies and interests. Virtual groups, like online book clubs, can also \u201coffer a way to build connections and support networks from the comfort of home,\u201d he adds.\n<\/p>\n<\/div>\n<div id=\"list-sc-item_4-0\" class=\"comp list-sc-item mntl-block mntl-sc-list-item\">\n<span class=\"heading-toc\" id=\"toc-they-have-a-sense-of-purpose\"\/><\/p>\n<h2 id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block realsimple-sc-block-heading mntl-sc-block-heading mntl-sc-list-item-title\"> <span class=\"mntl-sc-block-heading__text\"> They Have a Sense of Purpose <\/span> <\/h2>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Another secret to longevity? Figuring out your purpose in life. \u201cWhile community involvement supports social health, finding a sense of purpose goes deeper,\u201d explains Barardo. This can include career goals, personal missions, or passions that go beyond socialization, he adds. Of course, community involvement can contribute to your sense of purpose (and vice versa), but it\u2019s worth distinguishing between the two.\n<\/p>\n<p id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> This sense of purpose is so important for a meaningful life that it has its own term in Japanese: ikigai. \u201cIkigai gives people, like the Okinawans, a reason to get up in the morning, whether it\u2019s through work, hobbies, caregiving, or personal passions,\u201d Burnette says. \u201cThis sense of purpose keeps the mind active, boosts resilience, and fosters a positive outlook, all of which [are] linked to longevity.\u201d\n<\/p>\n<h3 id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block realsimple-sc-block-subheading mntl-sc-block-subheading\"> <span class=\"mntl-sc-block-subheading__text\"> How to Do It <\/span> <\/h3>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If the idea of finding your purpose feels intimidating, know that it doesn\u2019t need to be set in stone. Your sense of purpose will naturally shift and change over time, especially as you get older. Start by exploring your interests, identifying your values and strengths, and\u2014as mentioned\u2014getting involved with your community. Pay attention to what fills your cup and try your best to direct your energy to this area of life.\n<\/p>\n<\/div>\n<div id=\"list-sc-item_5-0\" class=\"comp list-sc-item mntl-block mntl-sc-list-item\">\n<span class=\"heading-toc\" id=\"toc-they-eat-anti-inflammatory-foods\"\/><\/p>\n<h2 id=\"mntl-sc-block_22-0\" class=\"comp mntl-sc-block realsimple-sc-block-heading mntl-sc-block-heading mntl-sc-list-item-title\"> <span class=\"mntl-sc-block-heading__text\"> They Eat Anti-Inflammatory Foods <\/span> <\/h2>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When it comes to <a href=\"https:\/\/www.realsimple.com\/foods-to-help-you-live-to-100-8697790\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">foods that extend your lifespan<\/a>, you can\u2019t go wrong with anti-inflammatory ingredients. Here\u2019s why: \u201cChronic, low-grade inflammation is a key driver of many age-related diseases, including heart disease, diabetes, and certain cancers,\u201d says Kristen Lorenz, RD, a registered dietitian and the founder of Kristen Lorenz Nutrition. It can also \u201cdamage brain cells, leading to cognitive decline and conditions like Alzheimer\u2019s disease,\u201d she adds.\n<\/p>\n<p id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Enter <a href=\"https:\/\/www.realsimple.com\/health\/nutrition-diet\/anti-inflammatory-diet-foods\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">anti-inflammatory foods<\/a>. \u201cAnti-inflammatory foods are rich in antioxidants, omega-3 fatty acids, and polyphenols, which reduce inflammation by neutralizing free radicals,\u201d Lorenz explains. This can protect against the aforementioned conditions, ultimately promoting a longer and healthier life. These foods also \u201cpromote DNA repair, helping slow down the aging process,\u201d Dr. Zalzala adds.\n<\/p>\n<h3 id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block realsimple-sc-block-subheading mntl-sc-block-subheading\"> <span class=\"mntl-sc-block-subheading__text\"> How to Do It <\/span> <\/h3>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> In general, a <a href=\"https:\/\/www.realsimple.com\/health\/nutrition-diet\/healthy-eating\/the-30-healthiest-foods\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">balanced diet<\/a> is naturally high in anti-inflammatory foods. More specifically, it\u2019s high in whole grains, nuts, fruits, and vegetables and low in processed meats and sugary foods, according to longevity studies<span class=\"ql-inline-citation\" data-cite=\"2\"\/>. To boost your intake of anti-inflammatory foods, start by eating home-cooked meals whenever possible. Focus on whole, fresh foods and add fruits, vegetables, and healthy fats. Need some inspo? Check out our favorite <a href=\"https:\/\/www.realsimple.com\/food-recipes\/recipe-collections-favorites\/best-anti-inflammatory-recipes\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\">anti-inflammatory recipes<\/a>.\n<\/p>\n<\/div>\n<div id=\"list-sc-item_6-0\" class=\"comp list-sc-item mntl-block mntl-sc-list-item\">\n<span class=\"heading-toc\" id=\"toc-they-avoid-or-limit-alcohol-consumption\"\/><\/p>\n<h2 id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block realsimple-sc-block-heading mntl-sc-block-heading mntl-sc-list-item-title\"> <span class=\"mntl-sc-block-heading__text\"> They Avoid or Limit Alcohol Consumption <\/span> <\/h2>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Although alcohol can help promote social connections, an important factor for longevity, it can negatively affect your overall lifespan. Alcohol \u201cincreases inflammation and oxidative stress, which damages cells and tissues throughout the body,\u201d says Lorenz. Over time, this can lead to chronic conditions like liver disease, heart issues, and cancer, increasing the risk of early death. Alcohol also damages nerve cells in the brain, increasing the risk of dementia and poor cognitive function, further contributing to a shorter lifespan.\u00a0\u00a0\n<\/p>\n<p id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Beyond physical and mental health, booze can negatively affect your emotional wellness too. \u201cHeavy alcohol use is linked with depression, anxiety, and disrupted sleep cycles,\u201d Shah points out. This can make it harder to maintain emotional stability and mental clarity, which are both key for long-term well-being.\n<\/p>\n<h3 id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block realsimple-sc-block-subheading mntl-sc-block-subheading\"> <span class=\"mntl-sc-block-subheading__text\"> How to Do It <\/span> <\/h3>\n<p id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you decide to drink alcohol, practice mindful drinking and <a href=\"https:\/\/www.realsimple.com\/health\/nutrition-diet\/how-drink-less\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">cut back<\/a> when possible. The recommended intake is no more than two drinks per day for men and one drink per day for women, according to the <a href=\"https:\/\/www.cdc.gov\/alcohol\/about-alcohol-use\/moderate-alcohol-use.html\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\">Centers for Disease Control and Prevention<\/a>. \u201cA drink is generally defined as 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of a distilled spirit,\u201d Lorenz says. \u201cDrinking within these limits <a href=\"https:\/\/www.realsimple.com\/health\/preventative-health\/what-happens-to-your-body-when-you-stop-drinking-alcohol\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\">minimizes the risk of alcohol-related diseases<\/a>, though any consumption of alcohol still comes with risks.&#8221;\n<\/p>\n<\/div>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.realsimple.com\/how-to-live-to-100-8734564\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Life is undoubtedly filled with surprises. But if there\u2019s one thing you can be sure of, it\u2019s that you\u2019re going to get older. After all, aging is inevitable\u2014and by practicing &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=119189\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-119189","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/119189","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=119189"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/119189\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=119189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=119189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=119189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}