For thousands of years, people have tried to discover the secret to living a long life. Research on longevity shows that it's actually no secret at all - we've rounded it up with five tips you can use to live longer and feel better.
A generation or two ago, the idea of living past 90 was unrealistic. Advances in modern medicine now help us survive common ailments and diseases that were once fatal, but it is our lifestyle that ultimately makes the difference.
If you think you don't have longevity on your side because your grandparents and parents didn't live long, don't do it. The Danish Twin Study found that only 20% of life expectancy is determined by genetics. The other 80% comes down to environment and lifestyle – things you can influence!
The key to a longer life lies in the world's oldest populations
The Japanese have the highest life expectancy (87.1 years for women and 81.1 years for men) of any country in the world. Japan has held the top spot since 1980, but in 1960 its ranking was 35 and then 10 in 1970. Japan's longevity is attributed to its diet, excellent body mass index (BMI), and only small amounts of alcohol consumed by women over the age of 50 years.
There are communities around the world called Blue Zones where the largest proportion of residents reach 100 years of age. Five regions in Sardinia, Greece, Costa Rica, California and Japan were studied to find nine common denominators that may hold the key to living longer. These studies have shown that longer life expectancies are based on common lifestyle factors such as diet, exercise, body weight, social life, and avoiding risk factors such as smoking and alcohol.
How to live longer: our tips to live as long as possible
Extending life expectancy may not be a worthwhile goal unless it also improves the quality of your lifestyle and your health. No one wants to simply extend their life without maintaining quality of life. Research shows that these five healthy lifestyle habits can improve both the quantity and quality of life. So what can we do to live longer?
#1 Maintain a Healthy Body Weight
Living a healthy life can depend on body weight and body mass index (BMI). The pressure on the organs of the body increases with every pound of excess weight.
The World Health Organization states that the BMI should be between 18.5 and 24.9 kg m−2 for optimal health. Standard BMI categories are 18.5 to 24.9 for normal weight, 25 to 29.9 for overweight, and >30 for obesity. The WHO reported that the average BMI increased in men and women between 1975 and 2016. In Australia in 2016, 29% of adults were obese with a BMI >30.
A BMI in the categories of overweight and obesity has a strong link with the development of type 2 diabetes, cardiovascular disease, hypertension, cholelithiasis, and other chronic diseases in men and women. Lean and physically active people have the lowest risk of chronic diseases and mortality. But being skinny isn't enough, it's the addition of physical activity that provides the protection according to a study reported by the US National Center for Biotechnology Information (NCBI).
However, BMI has come under scrutiny in recent years because it's not an accurate measurement for some people. A muscular bodybuilder may have a BMI of 30 but very little body fat. Someone who has lost muscle mass may be in the normal range but have a high proportion of body fat. BMI also doesn't take into account fat distribution, and excess fat in some parts of the body is more dangerous than others.
Abdominal fat is recognized as the most damaging type of fat. There are two types of abdominal fat: subcutaneous and visceral. Subcutaneous fat is found under the skin where it's not too harmful, but visceral fat is the dangerous one. These fat cells release metabolic products into the bloodstream that are sent to the liver. Free fatty acids then accumulate in the heart, pancreas, and other organs. These organs are not designed to store fat, so it leads to dysfunction that causes problems with the regulation of insulin, blood sugar, and cholesterol levels.
Your hip to weight ratio needs to be kept in check. To calculate, stand and measure your abdomen at the relaxed navel, then measure your hips at the widest point and divide your waist size by your hip size or use this online calculator. A ratio greater than 0.8 indicates that you have a higher risk of heart disease and diabetes.
#2 Enjoy regular physical exercise every day
Do you live longer if you exercise? Yes! Exercise is a proven way to keep your BMI in the healthy range and stay healthy, and a great way to improve your chances of reaching age 90 and beyond.
One of the nine common traits of Blue Zone residents is that they “move naturally” every day. Moving naturally means they're not over-exercising like running marathons, but moving mindlessly throughout the day. They tend to their garden and work in their houses and yards. This incidental exercise is believed to be better for you than engaging in strenuous gym sessions or long-distance running.
In fact, excessive exercise is detrimental in terms of preserving your body. Excessive exercise will lead to damage to the knees, hips, and joints. The Blue Zones recommends working every part of your body fairly rigorously so you're breathing heavily and sweating five to 10 hours a week. This equates to swimming, running, walking, or biking for 30 to 40 minutes every other day and two hours on weekends.
#3 Eat a healthy and balanced diet
Can eating healthy make you live longer? Definitely!
Eating right ensures that you keep your weight and body fat low, but it also provides your body with the vitamins and minerals it needs for a long and healthy life.
Your diet should be rich in vegetables, fruits, whole grains, healthy fats, and calcium. The recommended minimum intake is two fruits and five vegetables a day. Choose a range of colors in your fruits and vegetables to ensure you get the full range of vitamins and minerals. Limit your red meat intake in favor of trimmed chicken and eat fish twice a week. Don't sear or overcook meats, as this increases carcinogens.
#4 Keep making good social connections
If you want to live as long as possible, it's important to maintain strong connections and social relationships. As people age, it can become more difficult to go out and see existing friends. Meeting new people can also become difficult. There are transportation problems when older people stop driving and their social network can be reduced due to deaths and other life changes. Children and grandchildren may not visit frequently due to distance and busy schedules.
However, it maintains a strong social network common to the majority of residents in the blue zones. Many of these communities have a strong connection to their faith and visit church regularly where they connect with familiar faces and maintain a healthy social life.
Research has also shown that staying connected has physical benefits. Lower blood pressure, a stronger immune system, and possibly reduced inflammation can all be a result of being happy with other people.
#5 Drink less alcohol
One of the most important tips for living a long, disease-free life is to limit alcohol consumption. Australia's binge drinking culture may be fun, but our drinking is sending some of us to an early grave. One of the nine habits of the Blue Zone is wine at 5 in the afternoon. Most people who
live healthy naturally in the blue zones don't drink more than 1 or 2 glasses of wine a day with food.
Alcohol can cause a variety of diseases and health problems. Cirrhosis of the liver and car accidents are the top health risks caused by heavy drinking, yet researchers have linked them to 60 diseases.
In conclusion
The secrets to a long life are not so secret. Eat right, exercise regularly, work to build a strong social life, you could find yourself enjoying your 90th birthday and beyond!
