For those who want to live long: 5 simple habits of centenarians

China is undoubtedly in first place in terms of population. High birth rate, but also high life expectancy, how to find the answer to such longevity?

Medical expert Professor Li Junyi described the main factors for maintaining youth and health. Chinese medicine is over 2000 years old. Taoism is its theoretical basis, the philosophical and religious teaching about Tao. Eastern medicine has always studied disease prevention with greater care than in the West. Man in the East was perceived as an organism in which everything is interconnected. In life, he was faced with the task of achieving the union of the soul and the Tao universe. The theory is a response to Chinese longevity. How to find out these secrets in our time?

How healthy is fish?

Fish is a good source of high quality proteins, the best source of fatty acids, omega 3, an important component for maintaining proper brain and heart function, eating river or sea fish several times a week, long-term maintains mental alertness and helps to live long.

Delicious fish, tuna or salmon, are the healthiest.

You can take a fish oil extract capsule every day.

How to live long - simple tips on how to live a long life

How to live long? I am sure that this question is not the last thing in most people’s lives. For many people, genetics or circumstances play a huge role in how they live a long life. However, despite this, happiness has nothing to do with the limitations of human life.

We all have the potential to live long lives if we do the right things. In this article, we'll look at how to live long by improving your health and preventing disease through diet and exercise.

As is known, the average human life expectancy for developed countries is in the range of 75-85 years. This level, however, takes into account all the negative habits that a person has and which reduce his life expectancy, causing various diseases, such as cardiovascular diseases, cancer, diabetes.

But frankly, many of the stereotypical problems of “aging” can be avoided altogether or significantly reduced in severity by taking simple preventive measures and using proven healthy anti-aging techniques. Simply limiting your vices and negative habits is probably all that is needed to ensure you hit the upper end of the human longevity spectrum.

Generally speaking, living long is a good thing, as long as you are in good enough health to enjoy that long life. Nowadays, medicine has advanced so much that it can keep people alive on earth for much longer than many could actually do on their own. This increases healthcare costs and makes people nervous and worried about their old age.

I'm telling you, forget it all, because living long doesn't have to be so dramatic (only with the help of medicine), but it can be an enjoyable journey. Let's learn the components of how to live a long and happy life.

Tip #1: Learn to be happy and have a positive outlook on life

Research, both clinical and anecdotal, shows us that people who have a positive character and positive outlook on life live longer than others.

Find a way to live your life as a happy person. Help others - because by making others happy, you will make yourself happy. Eventually, you will begin to feel all the good you have done to other people and who you have helped along the way. Don't forget the golden rule: treat others the way you would like to be treated personally.

Another simple way to be happy and positive is to give importance to your family. Although family can sometimes be a stressful factor, as a rule, people who value and are very close to their families live longer.

Tip #2: Live a healthy and safe lifestyle

This is the most obvious component of longevity and yet one of the main reasons why people do not live longer. A person simply does not want to change his lifestyle or his habits. He’s lazy or he’s already “convenient.”

For example, on average, smoking kills people 14 years earlier than they would otherwise have lived. Smoking leads to lung cancer, chronic obstructive pulmonary disease, emphysema, etc. Smoking is also a major cause of heart disease and diabetes, which are among the leading causes of death. Eliminating or quitting smoking alone will allow you to live longer.

Alcohol is another obvious risk factor that does not lead to longer life. Excess alcohol leads to accidents, heart disease, cancer, and is generally harmful to the body. How many alcoholics do you see who look young? Think about this factor, give up or reduce your alcohol intake - and you will live longer.

Also, follow basic safety precautions in various situations. Seat belts are one of them. You must use them. Also be careful when taking part in emergency events. Accidents, along with disease, remain one of the leading causes of death, and if you avoid them, you are more likely to live longer.

Tip #3: Take care of your diet

Over the past ten years, it has become clear that your diet has a lot to do with longevity. It has been proven that mice will live about 30 percent longer if they eat 30 percent fewer calories in their diet compared to their normal diet. The same longevity conclusions were made for large primates.

How many very old obese people do you see around? A little. If you want to live longer, cut your calories. Don't force yourself to starve, just keep your calories low. Normal daily calorie intake is in the 2000 range. A 30% reduction would be 600 calories, leaving you with a daily intake of 1400 calories. If you want to live a long time, this is probably a good start. If this is too extreme for you, try cutting just 15%. It won't hurt.

Increase your intake of all fruits and vegetables. Don't forget to eat fish. A fish diet leads to a longer life because fish contains high levels of Omega-3 fatty acids. Omega-3 acids have been shown to help protect against diseases of seemingly all kinds.

Tip #4: Move!

Physical activity will help you live a long time. Not everyone wants to hear about this, but it is very important. You must stay active if you want to live longer. People who walk more often and do moderate physical activity every day tend to live longer.

You don't have to go to the gym every day, but you should get up and move. Even those of us who consider ourselves “working” often don’t physically work. We sit at desks hour after hour, we drive cars everywhere, and we go “crazy” when we have to walk more than one flight of stairs and the thought of walking one block is out of the question.

Laziness is our number one enemy. If your goal is to live a long time, then you are more likely to achieve it if you stop complaining and start looking for opportunities to stay active in the normal everyday routine of life.

• Walk around the store with a shopping cart in your hand, not a cart.
• Park your car further away.
• Walk to the nearest store rather than driving 100 meters.
• Take a walk around your home/office during breaks between tasks.
• Take the stairs instead of taking the elevator all the time.
• Walk your dog (if you have one) longer and further than usual.

There are so many areas in your daily life where you can add physical activity. More life does not come to those who sit and wait for old age. More life comes when you use your body and keep it in shape.

No one can tell you how long you will live, but if you follow these longevity tips, you will greatly increase your chances of living happily ever after.

A person sometimes lives a long time, seemingly against all the rules, but you now have the power to make this happen through your own “small” actions. Now go and live long!

What tips do you know on how to live a long life?

Choose whole foods

To live long, eat coarse bread, 100 times better than a roll, and 100 times healthier. Eating whole grains instead of refined grains maintains normal blood glucose levels, reduces the risk of obesity and increases the dietary fiber content of meals.

Whole grains will give you a greater feeling of fullness, therefore, eat less of other foods.

Make sure that food labels on cereals, breads and bakery products say “unrefined” or “whole.”

Advice from a nutritionist - What to eat to avoid getting sick and live long

You are what you eat. This saying is over two thousand years old. But the words of Hippocrates are still relevant today. The eating behavior of many people can be briefly described as chaos. We eat fast food and processed foods, often on the go and (let's not lie!) at night. The result is stomach problems and excess weight. Isn't it time to get rid of bad habits and listen to the advice of OKDC nutritionist Natalya Yuryevna Snegireva?

“Dieting” is the art of preventing disease, as the German philosopher Immanuel Kant wrote in the 18th century about a person’s desire to streamline food intake in order to suffer less from various ailments.

Currently, dietetics accompanies us not only during illness, but also in everyday life. This is dictated not so much by social and professional as by age criteria. Only with the help of methods developed in dietetics can one understand that there are a lot of proteins (although healthy) in food, and fats are not always harmful, that water can overload the heart and kidneys, and not just remove toxins, that a combination of certain products in our diet and the simultaneous intake of vitamins can negate our efforts to restore the body.

Let's figure out what diet healthy people of different age groups should follow. In this article, we will try to select from the entire dietary diversity the information that will help our readers compare their gastronomic habits and correct dietary errors in time.

And we will begin our journey not from the “cradle,” as is customary in medicine, when as the body matures, its nutritional needs increase, since during this period, unfortunately, people think little about their health, but from the age group when a person is physically active, has the financial opportunity to enjoy all the colors of life, but at the most inopportune moment his health fails. And here he remembers Q-enzymes, 3-6 omega fats, therapeutic fasting, fasting days - in a word, he tries to support his body, but does not know which of the many tips to take into account.

Having analyzed the fundamental research conducted by Soviet scientists in the 20th century, one can see that for the average statistical person from 40-60 years old (respectively: woman - man) not engaged in intense physical labor, the daily requirement for PROTEIN = 75 - 89 g; FAT = 70 – 84 g; CARBOHYDRATES=303 -305g; DAILY ENERGY REQUIREMENT = 2400 – 2600 kcal. VITAMINS: B1=1.3-1.6 mg; B2= 1.8-2.1 mg; B6=1.5-1.8 mg.; PP=14-17 mg.; C=55-65 mg.; MINERAL SUBSTANCES: Ca=1000 mg; P=1200mg; Mg = 400 mg; Fe=10 mg; Zn=15 mg; I = 0.15 mg.

All this “protein-mineral” diversity is found on our plates in the form of soups and broths, side dishes and salads, cutlets and pates. And many people are interested not in how much “vitamin C” he should eat, but in how many oranges and cabbage he can put on his plate. Not what the calorie content of his daily diet is, but how many buns and sweets he can eat without harm to his health. We need to know how much food and in what form we can eat. For this purpose, in dietetics there is a very capacious concept - “Daily Diet”. What does it include?

DAILY RATION” for active pensioners who care about their health:

Drinking regime: intake of clean water is taken into account individually (average criteria are recommendations of up to 30 ml per 1 kg of weight).

General recommendations for the “Seven Day Menu” are:
• 1. Seven days – seven types of cereals.
• 2. Seven days - seven names of vegetables and fruits.
• 3.Fruits and vegetables should be seasonal whenever possible.
• 4. Prepared juices and salads should be eaten immediately after preparation.

Food should be freshly prepared and should be taken in a calm environment (if possible in the fresh air) in a good mood, chewing thoroughly and enjoying its aesthetic appearance and aroma.

The calmer and more positive the eating process, the less often a person overeats, and all nutrients are better absorbed. Slowness and slowness are one of the main components of good digestion....

Of course, such meals are not typical for people from 18 to 40 years old. This is due to the fact that this category of people most often consists of: students, workers, employees, all those whose energy reserves must be covered by another, more suitable for this age group. grocery basket. Otherwise, the body will begin to use its own plastic substances to the detriment of its own health or deposit “excess” in the subcutaneous fat layer. Therefore, so that the diagnoses: “Protein-energy deficiency” or “Obesity” do not sound like a death sentence for people from 18 to 40 (woman - man, respectively), it is necessary that the daily diet be: ENERGY NEED = 2400-2800 kcal; PROTEINS=82-90g; FATS=77-90g; CARBOHYDRATES=329-382; VITAMINS: B1= 1.3-1.7 mg; B2= 1.9-2.2 mg; B6=1.7-2.0 mg; PP=16-18 mg; C= 60-70 mg; MINARAL SUBSTANCES: Ca= 800-1000 mg; P = 1000-1500 mg; Mg = 300-500 mg; Fe = 15 mg; Zn= 10-15 mg; I=0.1-0.2 mg.

DAILY ration:

The daily diet can be enriched and diversified with seasonal fruits and vegetables. This natural storehouse of vitamins and microelements will help not only cover your daily requirement but also cope with fatigue, chronic fatigue syndrome and depression. It is not for nothing that Avicenna wrote that “There is no food healthier and more useful than vegetable balsam and fruit juice. They are more healing from all diseases and prolong our life.”

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To live long, eat well, but don’t indulge in “gluttony”

Eating a large meal increases the risk of a heart attack an hour after eating, so it is preferable to eat lighter and more frequent meals.

To live long, you should eat several times a day, easily, instead of three traditional meals, to maintain stable blood glucose levels and give more energy.

Choose salads as a first course, fruits for dessert, and try to prepare second courses without sauces or fried foods.

Move!

Numerous studies prove that a person who is physically active throughout life, and therefore more resilient, has a reduced mortality rate from various diseases, including cancer and heart disease.

Is exercise making you feel better, more relaxed and happier a good enough reason to live a long and active lifestyle? You will have a beautiful and athletic body.

There is no time for training, it doesn’t matter if you train daily and regularly.

Movement is life

We all need movement. In China, for many, the morning begins with the popular qigong breathing exercises. What it is? We know little. The word “qigong” comes from Chinese characters: “qi” is energy, “gong” is work. It turns out that qigong means working with energy. Every day you need to perform active exercises for at least 30 minutes to replenish the yang energy in the body. Table tennis or badminton, evening walks are useful activities. Not only physical exercise is important, namely movement, running, physical labor, which helps improve immunity. A person gains strength, precision in movements, and his figure becomes toned. Scientists confirm the connection between physical activity and life expectancy, and 80 percent of centenarians lead active lives. The less mobile a person is, the sooner the arteries become covered with atherosclerotic plaques and the functioning of the heart is disrupted.

Don't "oxidize"

Eating foods rich in antioxidants and low in fat will prevent an increase in acidity in the body, which directly affects longevity. This is due to a decrease in the oxidation of food during metabolism.

You don't need to eat less food to consume fewer calories, just choose lean foods, fruits and vegetables

Eat more foods containing antioxidants: vitamin C, vitamin A, vitamin E, zinc, selenium and gluten.

How to work and rest according to plan?

Since ancient times, Taoist ascetics, who were called “Seekers of Immortality,” have expressed that there is a relationship between longevity and daily planning of rest and work. If the regime is not followed, the psyche and functioning of the entire body are disrupted. A wise proverb with great meaning says that “ Thoughts during the day, and dreams at night .” Good sleep is very important and necessary. During deep sleep, qi energy accumulates in the lungs, liver and kidneys. If this regimen is not followed and sleep lasts less than 7 hours, then up to 30 percent of immune cells are lost. The body weakens and life expectancy decreases. It is not recommended to eat a lot at night; the last meal should be no later than three hours before bedtime. Insomnia can be overcome with 30-60 grams of boiled red dates, as recommended by Chinese doctors.

Be happy!

Happy people live longer than depressed people. There are many studies that prove happiness allows you to live long.

Psychologists believe that happiness does not depend on what kind of life you have, on your positive or negative attitude towards life.

Try smiling more often, you will see, it will make you look at things in the most positive way, stimulate your mind, feel happier.

Rules for centenarians

The secret of longevity Boris Bocharov, magazine “60 years is not age” (published on the website “Third Age”)

There are many hypotheses about how to extend life. Which one is closer to the truth? Or maybe longevity requires not one, but several prerequisites that help you live long and not get sick?

Genetics or lifestyle?

It is known that 30-50% of centenarians had people in their family who lived to an old age. But is it right to put genetic predisposition first? After all, families maintain a certain way of life for generations, which, I must say, also plays an important role in how long we live.

And here’s another important aspect: is there a relationship between a person’s health and his intelligence? This is what observations show.

Smart people lead healthier lifestyles. In addition, there are areas of human activity in which success and recognition come with age, for example, the work of scientists. At the general annual meetings of the Russian Academy of Sciences, it is striking that this is a meeting of Russian elders, most of them vigorous in body and bright in mind.

The high average age of members of the Academy of Sciences is only partly due to the fact that it is not young candidates who are elected to it, but older doctors of science. Something else is more important. With age, perhaps the most significant incentives for life become demand and independence, which is exactly what pundits have. They are awarded titles for life, they are financially secure, continue to do what they love, enjoy prestige and even receive Nobel Prizes.

Potential centenarians

Over the past decades, biologists and gerontologists, doctors of sciences Leonid Anatolyevich and Natalya Sergeevna Gavrilov, have been studying the factors of longevity and the prerequisites for longevity at Moscow State University. Unfortunately, after perestroika, their work began to receive insufficient attention, and they were forced to leave to work in the United States. The published results of their research caused a sensation in American scientific circles, which was also reflected in the press.

The Gavrilovs examined data collected on 991 centenarians born in the US between 1875 and 1899, and using information from the US Census and Social Security Administration records, they reconstructed the family histories of 198 of them to see if they had anything in common.

It turned out that first-born children have a 1.7 times higher chance of living to 100 years than their younger brothers and sisters. An even more significant factor is the age of the mother at the time of birth. If the mother is under 25 years old, the child is twice as likely to reach the century mark. Even for reaching the age of 70, it is important whether the mother was young.

Scientists believe that the younger the mother, the less likely it is that she could become a carrier of a hidden infection that could harm the health of the fetus. In addition, younger mothers have healthier ovaries.

Maybe the first eggs are of better quality than the subsequent ones. Indeed, in mammals, eggs are consumed according to the order of maturation. “If the most viable eggs are used first, this may explain why children of the youngest mothers live especially long,” says L.A. Gavrilov.

But no statistical relationship has been found between the age to which a child can live and the age of the father. Although a recent study in European royal houses has established an as yet unexplained pattern: among older fathers, sons live four years longer than daughters. But this is a local and statistically unreliable result.

About bachelors, smokers and millionaires

There are many hypotheses about what prevents us from living long. However, if you check them with impartial statistics, as the Gavrilovs did, it turns out that some of them are not confirmed by anything. Singles and childless people live as long as married people and those with many children. Height, if within normal limits, has nothing to do with life expectancy. And it is not millionaires who are in the forefront of centenarians, but modest workers of cities and villages, as well as devoted servants of science.

But here's what's been proven: smoking shortens life. In fact, I can’t remember which of our academicians smokes. By the way, in the USA, life insurance for smokers is provided at a very strict rate. True, after 90 years the connection between age and smoking is leveled.

Moderate consumption of alcohol (better than dry red wines) even promotes longevity, and I saw academicians drinking in abundance.

Thin people live longer

It turns out that you need to take care of your figure not only in order to look good, but also in order to live long. According to statistics, being overweight by even 10-15% reduces the chances of becoming a long-liver.

In addition, excess weight negatively affects mental abilities. This was confirmed by French scientists. Over the course of 5 years, they studied 2,200 men and women aged 32 to 62 years. They were asked to complete tests to determine their level of mental ability. At the beginning of the study, normal and thin people completed 56% of the test, while those who were significantly overweight completed only 44%. After 5 years, the indicators of well-fed citizens dropped to 37.5%, while those of people with normal weight did not change. Whatever one may say, being thin is more profitable - it makes you smarter and you live longer.

Mind and health go hand in hand

Scientists at Harvard University monitored the health of 700 people for 30 years. They examined their health and conducted mental development tests at age seven and thirty years later. It was found that children who showed high mental abilities, as adults, were distinguished by good health, and those who did not shine with intelligence in the first grade grew up frail.

A similar large-scale study was recently conducted by the British Council. 1 thousand people from different social groups and professions were put under control. It turned out that among people of the same age, the mortality rate of those who have been engaged in mental work all their lives is 4 times lower than that of those who have not been engaged in it. Scientists emphasize that one of the secrets of longevity is constant intellectual stress.

Rules for centenarians

There are general rules on how to prolong life, which reflect common sense and the experience accumulated by generations.

• Nutrition should be low in calories, contain plenty of vitamins and a minimum of sugar, and be age appropriate. For example, fish is healthier for the elderly, while children need meat.
• Physical exercise also contributes to longevity. Even 8 minutes of exercise a day, scientists say, prolongs life.
• Long-term stress causes premature aging of the immune system and should be avoided. But short-term stress leads to increased vitality and increases life expectancy.
• It is harmful to accumulate negative emotions in yourself. Those who never throw them out are more susceptible to disease.
• An active social life is beneficial. Psychologists recommend having your own point of view on everything. A person who lives consciously is much less likely to become depressed, which means he remains healthy.
• Scientists from Flinders University (Australia) have concluded that sociable people live longer than withdrawn people. A happy marriage and good family relationships are essential for longevity.
• To extend your life, you need to constantly train your brain: work in your specialty as long as possible, play intellectual games, solve crosswords and puzzles.
• Lack of sleep can be a cause of diseases such as obesity and diabetes, which shorten our lives. But sleeping in a cool room at a temperature no higher than 17-18ºС helps preserve youth.

As you can see, there are many ways to extend your age. Do not miss your chance!

Antioxidants are known to slow down aging. Antioxidants of plant origin include: Siberian ginseng (protection against stress, but you must remember that its use increases blood pressure); ginkgo biloba (mental stimulant); sea ​​thistle (liver protection); turmeric longa (anti-inflammatory effect); blueberries (anti-rheumatoid effect and improvement of vision).

Activated carbon and other sorbents are useful for the overall health of the body. These drugs act as filters, limiting the entry of toxic substances into the body from the intestines. However, since they are not selective sorbents and also absorb useful substances, such as vitamins, from the intestines, they should not be consumed constantly. It is necessary to conduct periodic courses of taking sorbents. In addition, it must be borne in mind that the use of activated carbon can cause constipation.

Portal “Eternal Youth” 01/11/2010

Sleep enough

Lack of sleep can cause physical, mental and hormonal changes (changes in the hormones released during sleep). It has a negative effect on the body, aging the skin and increasing the risk of diabetes. Most adults sleep less time than they should.

Sleeping more is the best solution to live long.

Go to bed and get up at the same time. Keep the bedroom dark and the temperature no more than 20 ºC.

What is acupuncture?

The theory of traditional medicine states that all internal organs interact with each other and the external environment through meridians. Chi energy moves through them. Human health and communication with the outside world depend on it. The paths of movement of this energy resemble reservoirs for its reserves and are turned on only when there is a lack or excess of qi. According to Chinese doctors, diseases appear when the circulation of qi energy in a person is disrupted. Its restoration is possible with the help of acupuncture, which replicates acupuncture in Chinese medicine. Special needles are inserted into certain places on the human body, thereby affecting the body. The selected points are located in places through which the “energy of life” passes. The human body contains more than 600 acupuncture points. Thanks to the constant development of acupuncture, new locations of biologically active points have been discovered in recent years. By influencing those that are closest, you can cure or prevent the onset of the disease. Preventive measures to reduce disease are very common in Chinese medicine. Acupuncture occupies a central place in this, especially for the prevention of stroke, colds, as well as for increasing immunity and slowing down the aging process of the population.

Don't you like broccoli?

The substance that gives cauliflower, broccoli or Brussels sprouts a bitter taste is what makes broccoli healthy - sulfurophan. The substance - sulfurophan, a chemical combined with sulfur, protects against certain types of cancer. Learn to eat these foods several times a week, and you will live much longer.

Broccoli – contains higher amounts of sulfurophan. Sulforaphane (isothiocyanate) was first isolated in 1959 from watercress (Carddria draba), which contains it in huge quantities].

Luckily, there are broccoli extracts available in capsule form.

Olive oil

One of the reasons why Mediterranean Spanish cuisine is healthy is the widespread use of olive oil. Olive oil is a powerful antioxidant that protects the skin and blood vessels. Reduces cholesterol and blood pressure. It has been confirmed that people who consume olive oil throughout their lives have lower rates of cardiovascular disease, some types of cancer and arthritis. Unrefined olive oil is the healthiest and will help you live long.

Olive oil has a delicious taste that enhances food.

There are olive oil capsules, we recommend taking them in the morning with breakfast.

​100 unusual tips from European centenarians

44. We all remember that in childhood we had so much fun that we often forgot to eat and sleep. I believe adults should do the same. Don't exhaust yourself with strict rules about lunch and sleep.

45. For breakfast I drink coffee, a glass of milk and orange juice with a tablespoon of olive oil. Olive oil is good for arteries and skin. Lunch is milk and cookies, or nothing if I'm really busy. I never feel hungry because I focus on my work. For dinner, vegetables, some fish with rice and twice a week - 100 grams of lean meat.

46. ​​You shouldn’t retire, but if you really want to, not before age 65.

47. If a doctor advises you on some tests or surgery, ask if he would like his wife or child to undergo this procedure. Contrary to popular belief, doctors cannot cure everyone. So why add to the pain with unnecessary surgeries? I believe that animals and music therapy can do more than doctors realize.

48. If you want to stay healthy, use the stairs and carry your own things. I take two steps at a time to keep my muscles toned.

49. I am inspired by Robert Browning's poem "Abbé Vogler." My father read it to me. The poet urged us to create great art, not pathetic scribbles. The poem says that we should try to draw a circle so huge that it is impossible to close it while we are alive. All we see is an arc, the goal is beyond our vision, but it is there.

50. Pain is a mysterious thing. And the best way to forget her is to have fun.

51. Don’t worry too much about accumulating material things. Remember: when the time comes, you will not be able to take anything with you to the other side.

52. Science by itself does not help or heal people.

53. Find your role model and try to achieve more.

54. Living long is wonderful. The first sixty years are easy to work for the benefit of the family and to achieve your goals. And then you have to make efforts to be useful to society. I've been a volunteer since I was 65, and I'm still able to work 18 hours, seven days a week, and enjoy every minute of it.

The main thing is relationships

55. I have advice for the ladies. Don't marry a man who is older than you. Marry those who are younger!

What else? Just live!

56. I try not to worry, but just live.

57. I try to trust and believe in myself to cope with problems as they arise.

Live a simple life

58. I don't eat much. But I try to eat more fruits and vegetables. Less meat and at least twice a week - salmon or sardines.

59. I had a mortgage for less than seven years. I paid everything off at once, and I still live by this principle. That's the whole secret of longevity.

60. Do what you enjoy.

Is longevity a matter of luck?

61. You must have good genetics.

62. You should be lucky... for a hundred years.

63. Try not to eat healthy foods. I eat whatever I want! The secret to longevity is ice cream.

64. Leave while you are still on horseback.

65. It is extremely important to take care of the mind. I'm taking two courses...and have studied everything from anti-Semitism to current events.

A modern fountain of youth? This is humor

66. Humor is a vital force, a good way to endure the hardships of life.

67. When you laugh at yourself, you prevent others from laughing at you.

68. I believe people should be inquisitive. They should be interested in the world that lies beyond their troubles and suffering. They should be excited about new things, meeting new people or seeing a new play - and simply adore life.

69. No matter what you do, you can collect album covers from your favorite band. But if you do it with all your passion, then you are alive.

70. Age is not a disease.

Baseball fan advice

71. Try not to get injured.

Grandson of a 101-year-old grandmother

He created a post on a well-known resource in which he invited users to ask her any questions. Here's what came out of it:

72. Be honest. I rarely lied. If you are honest with people, it will come back to you and people will be honest with you. Lying is too hard work, you don’t need to overwork yourself.

73. Open your soul and the world will seem less strange.

74. Listen to other people. And you will learn something new. Sit back, because you'll learn a lot more by listening to others rather than telling them how much you know.

75. Love what you do. If you find a job you love, you will never have to work a day in your life.

76. Try to find time to take a nap every day.

77. You have only one family, so stick to it. Whatever the problems are - financial or psychological, it doesn’t matter - stick to your family. Some days will seem worse than others, but that’s how it should be: the night is darkest before the dawn.

78. I try to notice the little things that make our lives more beautiful. At such moments, time slows down.

Other centenarians

79. Do something interesting every day, otherwise you will be finished.

80. Learning new things will make you happy and keep you sane.

81. Sleep well, try not to worry and enjoy pleasant dreams.

82. I have a lot of activities. I play Bingo, do crafts and meditation, go to senior fitness and do yoga. Besides, I don’t miss discount times; I go to stores three times a week.

83. Be nice. I have lived such a long life because I am surrounded by people who love me.

84. I drink whiskey every day and feel great!

85. Be impeccable.

Mary Cooper, who is 101 years old

She invited the journalist to take a ride around the city in her car during the interview.

86. I have never drank, smoked or used drugs. And I didn't let anything get me down - especially traffic.

87. I don't like stress. I can't stand swearing. If someone starts to get excited, I immediately leave. I like to be around positive people, they cheer me up.

Live life to the fullest

88. Don't interfere in other people's affairs and don't eat junk food.

Watch your weight, lose a few kilos

According to WHO information, the top 10 causes of death are due to diseases associated with excess weight. Many studies show that most adults are, albeit slightly, overweight.

Losing extra pounds will improve your life and overall health.

By doing exercise, you will lose calories and prolong your life.

Laughter is the best medicine

Laughter releases endogenous chemicals that relax blood vessels. Laughter stimulates the immune system, helps you recover from illness and live longer.

Laughter is contagious. Surround yourself with joyful people!

Try watching a humorous film or TV series every evening.

Control yourself

A study conducted on 800 subjects showed that those who control themselves in life have a longer life expectancy. For example, keeping your work life under control reduces stress, especially if the job is demanding.

Your boss will want to reduce your stress if your good condition allows you to work better.

Starting to exercise will help maintain your physical and mental balance.

Choose red

Red foods - tomatoes, peppers, are rich in a carotenoid, the so-called lycopene, reduces the risk of prostate cancer by at least 50% and improves cardiac health

Tomato cooked with a little olive oil (forming a delicious tomato sauce) is effective in prolonging life.

There is lycopene in capsules: choose your preferred carotenoid complex.

Essential fatty acids

Fatty acids (linoleic and linolenic acids) are vital for the human body. Fatty acids are important anti-aging agents, reduce the risk of cardiovascular disease, improve blood circulation, stimulate the immune system, and increase HDL cholesterol or “good” cholesterol.

Linoleic and linolenic acid are effective for athletes.

Fatty sea fish and seafood, delicious foods rich in fatty acids.

What is the most important thing in nutrition?

The Chinese diet constantly included products from soybeans, beans, seaweed, mushrooms, vegetables and fish. What is it about them that extends our lifespan?

Soybeans

The Chinese call soybeans the Great Bean. This is not in vain, because soy contains much more calcium and protein than natural meat or dairy products. It contains useful elements that lower cholesterol and blood sugar, stabilize blood pressure, and strengthen the skeletal system. It helps to lose weight, which is very important.

Legumes

They are especially loved by centenarians and are the main part of the diet. The famous Jiu Mingzi tea made from Chinese beans is very popular in Eastern medicine. It contains the fruits of the Cassia Tora plant, a type of legume. They are crushed and brewed like regular tea. It contains vitamins, flavonoids, antioxidants, amino acids and trace minerals. This tea improves vision, restores muscle tone, and is used to treat diseases and prevent weight loss.

Vegetables

They are required in the human diet. Vegetables contain vitamins, minerals and antioxidants, they cleanse the body of harmful elements. Used in dietary foods, most of them have a low glycemic index.

Fish

Fish contains proteins, healthy fats, it is easily absorbed by the body, normalizes the functioning of brain cells, and prevents their death. It contains vitamins A, B2, iron, zinc, many minerals and trace elements: calcium, sulfur, magnesium, iodine and others. Fatty fish (tuna, mackerel, mackerel, herring, sardines) contain a lot of fish oil, which in turn contains a lot of vitamin D.

Mushrooms

In China, up to 100 species of mushrooms are used to prepare medicines. They are low in calories, regulate the immune system, slow down the appearance of side symptoms in patients, and improve the overall well-being of patients. Woody black mushrooms prevent the formation of blood clots. Mushrooms contain volatile mushroom phytoncides that destroy viruses. By the way, shiitake mushrooms lower cholesterol levels; they contain the largest amount of phytoncides.

See also:

• How to avoid rapid aging. Secrets of active longevity.
• 10 steps to improve memory. Secrets of active longevity.
• Top 20 saddest films about dementia and Alzheimer's disease

Seaweed

Women will be helped to maintain their beauty and youth by consuming healthy alkaline foods: soybean tofu, seaweed, and radish. Their use increases cellular metabolism, the skin tone is restored, it becomes elastic.

There are more than 30,000 species of algae in the waters of the earth. Popular among the population: kelp (seaweed), spirulina, red seaweed. In ancient China, kelp was in demand for its beneficial properties. They specifically issued a decree for residents to constantly eat it as a preventive measure. For this purpose, it was delivered to populated areas at state expense. Its peculiarity: a high composition of alginic acid and salts, which are not found in green and red algae. It also contains polysaccharides: fucoidan and laminarin. They are the ones that affect the human body and help prolong life. To maintain health, you should consume beef and chicken, corn, beer and other foods that have an acidic base in moderation. Professor Lee's wishes: remember the rule " Three over and three under ." Increase the consumption of water, cereals, fruits, and reduce the consumption of salty, fatty and sweet foods. The main thing that can be borrowed from Chinese centenarians: dietary restrictions, take a different look at your lifestyle and remember that you need to take care of your health.

Salt, the hidden enemy

Salt (sodium chloride) is found in sufficient form in food, therefore there is no need to use a salt shaker, excess salt is harmful to the body, salt accumulates in the arteries forming atherosclerosis, leading to hypertension, thrombosis and cardiovascular diseases.

Get used to doing without salt. You will stop noticing that the food is tasteless.

Replace the salt with some spices, they will add flavor to the food, and you will improve your health.

How to live longer? This question haunts leading scientists and experts. Most often, longevity is influenced by our daily habits.

The key to longevity is basic everyday habits that either accelerate or, conversely, slow down the aging process. There is irrefutable evidence that it is behavioral habits that determine health and longevity. Based on the above, what three habits should you start today to significantly reduce the risk of age-related diseases in the future?

Don't overuse sugar

Researchers have found that when fed a sugar-rich diet, fruit flies live shorter lives and are more likely to die prematurely.

High sugar intake is positively correlated with age-related diseases like diabetes and cardiovascular disease, so reducing sugar in your diet will help slow aging, prevent metabolic disorders and improve overall health.

Resveratrol

Dr. David Sinclair, author of Lifespan: Why We Age Even though We Don't Have to, recommends taking 1,000 mg of resveratrol, an antioxidant found in red wine and some other foods.

Le Figaro 01/23/2021 Lidovky 09/02/2020 The Times 11/09/2021

Resveratrol is considered a natural aid in slowing down the aging process, as well as in the fight against cancer, obesity, heart disease and diabetes.

In 2003, Dr. Sinclair and his colleagues discovered that resveratrol enhanced cell survival and slowed aging in yeast (they later found the same result in mice) by triggering a “longevity gene” known as SIRT1.

Resveratrol has other health benefits, including protection against hypertension, heart disease, obesity, and insulin sensitivity.

Dr. Sinclair mentions other benefits of taking resveratrol daily. So, this substance:

– promotes the biosynthesis of youth genes, similar to calorie-restricted diets

- Supports healthy insulin response and mitochondrial function

- Maintains healthy glucose levels

- Supports a healthy inflammatory response and inhibits oxidation.

Take Vitamin D

Although Dr. Sinclair says he tries to get most of his vitamins from his daily diet, he does take some supplements in the morning. And one of them is vitamin D3.

This vitamin is believed to prolong life and also reduce the risk of various age-related diseases.

Studies have shown that vitamin D levels in the body are inversely associated with the risk of death.

Low vitamin D levels correlate with mortality from various causes from cardiovascular disease, cancer and infections, according to a large expert study.

Other studies have shown that low vitamin D levels are associated with other health problems, including cognitive decline, depression, osteoporosis, cardiovascular disease, hypertension, type II diabetes and cancer.

Preliminary findings from a 20-year study of more than 78,000 Austrian adults found that people with low blood levels of vitamin D were three times more likely to die during the study period than people with normal levels.

The body produces vitamin D outdoors when the skin is exposed to direct sunlight.

But from October to early March we do not get enough vitamin D from sunlight.

InoSMI materials contain assessments exclusively of foreign media and do not reflect the position of the InoSMI editorial staff.

Yoga

Yoga is ideal for all athletes and sedentary people in particular. Improves flexibility, promotes neuromuscular communication, improves concentration, increases strength. Yoga helps you relax and relieve stress. A more balanced life means a longer life.

Yoga coordinates the body, develops mental concentration through awareness of breathing, strengthens muscles and bones, relieves tension, and expands range of motion.

For 20 minutes a day, sit in a dark room and focus on your breathing. Relax your muscles and clear your mind.

Avoid the smog

It's not news that environmental pollution is associated with a decrease in life expectancy. Pollution particles increase the risk of heart attack or lung disease.

If you live in a highly polluted city, try spending hot days in air-conditioned buildings. If you exercise outdoors, do it preferably in the morning or at night, avoiding crowded streets. You can go and live in the country.

10th city clinic

Modern scientists - gerontologists believe that human life expectancy is only 30% determined by genetics, and 70% depends on lifestyle and environment. But not only the environment, proper nutrition, exercise and sleep patterns contribute to its continuation, but also the ability to enjoy little things, the desire to do good, to be useful to others, the absence of anger and envy.

Our body requires careful treatment of itself. And, first of all, this can be ensured by leading a healthy lifestyle. This concept is very broad, including a lot of points.

1. Healthy sleep

A person spends a third of his life sleeping. Its importance is difficult to overestimate. Sleep is necessary every day and, moreover, it must be healthy and calm, lasting on average at least seven hours.

It should be noted that you need to sleep in a cool room. Anyone who adheres to this rule remains young longer, because... Metabolism in the body and the manifestation of age-related changes depend on the ambient temperature. Fall asleep in a good mood, a glass of milk or your favorite book, or taking a warm shower can help with this.

To stay healthy and live a long life, visit your doctor regularly. It is in order to avoid irreversible consequences that you should not be lazy from time to time to take the necessary tests, measure blood pressure and do fluorography. Women need to be regularly examined by a gynecologist and mammologist.

2. Balanced nutrition

Proper nutrition ensures the vital functions of the body, increases its resistance and prevents the development of diseases, slows down the aging process. It should be regular, complete, balanced in terms of the set of vital substances. It is good to eat foods grown in the region where a person lives, because his body is configured to digest just such food.

3.Energy from nature

Gerontologists say that it is better for health to live in rural areas, where a person feels more relaxed. People of any age are drawn to nature, when it corresponds to their inner world. In the summer, many city pensioners go to their dachas and work in their gardens. Work and fresh air contribute to longevity. Although it matters how much life in the lap of nature meets a person’s needs: if he has lived in the city all his life, then moving him to the village can have a negative effect. Mountain conditions also have a positive effect on longevity. Some physiologists explain mountain longevity by a decrease in oxygen content in the air; oxidative processes occur more slowly, therefore aging slows down.

4. Life is movement!

Movement is one of the main components of our health and longevity. After all, the muscles and circulatory system do not function during a sedentary lifestyle, which provokes the development of many diseases. Walking, aerobics, running, swimming, skiing, moderate physical work - this is an incomplete list of activities that can significantly improve our health, help us feel energetic and alert, and keep our body and spirit young.

5.Live in harmony with yourself

The happiness of an elderly person is no different from the happiness of a person of any other age. If you cannot change what is happening, you need to change your attitude towards it. Old age is the age of loss: youth, health, beauty, friends, opportunities. You need to treat this philosophically and be able to accept it. Elderly people look after their grandchildren, read, look for creative activities, begin to write poetry, paint pictures, gather in centers, do physical education, and learn something new. If a person is an individual, he looks for ways for self-realization at any age. In old age you can live happily, but this requires spirit, mental strength.

6. Love is the elixir of youth

There are no drugs that prolong life. However, there is a good expression of the ancient sages: “We don’t stop loving because we get old, but because we get old because we stop loving.” And as long as a person loves his children, parents, friends, those around him, he lives. This is the key to a happy life and longevity. Love it!

7. Help others

People who are socially in demand live longer. Therefore, those professions that allow a person to feel needed contribute to longevity.

8. It's important to fight depression

The most important thing for active longevity is a positive outlook on life; you need to give it to everyone and receive it from others, which will best balance all nervous and physiological processes. Laughter gives strength. Life is always easier for a cheerful person. Try to enjoy any success, if not your own, then your children’s and grandchildren’s. You'll see: along with a smile, a good mood will come.

9.Learn something new

By forcing the brain to work actively, a person not only keeps his head bright, but also simultaneously activates the activity of the heart, circulatory system and metabolism. The most important condition for recovery is spiritual improvement. Solve crosswords, read more, learn foreign languages. It's never too late to learn.

So, in order to stay healthy, you need to “put things in order in your head and heart,” you need to learn to live in harmony with your inner world and enjoy every day.

Everyone has the right to choose the life that makes them happy. There is nothing more pleasant than spending a long life in a beautiful body, in a good mood, enjoying every minute, raising healthy children, and then meeting old age in a cheerful spirit and without regrets about the path traveled.

Choose your favorite animal

Having a pet reduces stress. More specifically, having a dog means someone is waiting for you with joy when you come home. Having a dog to walk with increases your time outdoors, and you can do exercise outdoors.

A pet won't leave you, a girlfriend/or friend can do the same.

Secrets of longevity and interesting facts

Genetics determines only a quarter of our life expectancy. This means that through our actions we can make our lives long and happy by doing certain things. Activity, proper nutrition and an optimistic attitude are probably the most universal ways to live longer. But, apparently, many people underestimate the effectiveness of these principles, since they neglect them throughout their lives. And a healthy lifestyle is not always a panacea for early old age. It can help you live to 80-85 years old, and not change a hundred. What secrets do long-livers have, and what should you do from a young age in order to live long? Let's figure it out. Health setting or healthy mindset?

Numerous interviews with centenarians show us that it was not a healthy lifestyle that helped them live more than 100 years. Among those who have lived more than a century, there are many lovers of bacon, alcohol and cigarettes. This does not mean that you should neglect the dangers of fatty foods and tobacco in order to live long. The influence of these things on well-being has not been canceled. If we want to live many years, then we probably mean that these will be good, happy years. And poor health primarily affects our life satisfaction. But you shouldn’t limit yourself to just proper nutrition. Frenchwoman Jeanne Calment, who officially lived the longest life of any woman on the planet (122 years), said that her passion was wine and chocolate. American Geralyn Tully (115 years old) talked about her great love for donuts and fatty foods. Many long-living men also shared their love for “bad” food and alcohol. For example, 112-year-old German Gustav Gernet never exercised or went on a diet. Batuli Lamichhane from Nepal, also 112, still smokes a pack of cigarettes a day. Briton Jack Reynolds, who is 105, adds whiskey to his morning coffee every day. His compatriot, Agnes Fenton (110 years old), also drinks whiskey every day. This list can be continued endlessly. Another conclusion that people who have lived for more than a hundred years have come to is that it is important to feel good. That is, it is the inner attitude, the positive attitude towards life that is the secret of many years of walking around the world. Those who wash down bacon with gin and tonic at the age of 100 have a simpler approach to life and know a lot about optimism. We, knowing this, have the opportunity to combine good health and a cheerful disposition.

Laughter prolongs life

Almost everyone has heard this saying. She's so popular for a reason. Over the past 50 years, scientists have been paying special attention to studying the influence of laughter on our condition, well-being and health in general. From a scientific point of view, this fact is explainable and true. The fact is that during laughter, the pulse increases by 10%, some muscles contract, in addition, laughter releases endorphin (“the hormone of joy”), which has a strong strengthening effect on the entire body. An important factor is that laughter helps you get through difficult situations. Therefore, those who are prone to irony and optimism pass tests more easily than pessimistic and serious people. Because of this, our nervous system suffers much less, and the risk of psychosomatic diseases is minimized. What scientists say about centenarians Since the thirst for eternal life is a question that does not leave the minds of people of all times, it is not surprising that scientists have paid so much attention to it. Many researchers have devoted their work to studying the lifestyle of people who have lived sane and in good health for more than 100 years. Some of their findings are presented below.

"Blue Zones"

Unfortunately, such a luxury as good ecology is not available to everyone. But it was precisely this that became the reason for the large concentration of centenarians in a certain area of ​​the globe. Scientists call them “blue zones.” As part of the National Geographic project, American journalist Dan Buettner went to study these zones. He later published a book, The Rules of Longevity, with the results of his research.

Places on Earth where many centenarians live:

• Okinawa island in Japan; • Loma Linda Seventh Day Adventist community in California; • Nicoya Peninsula in Costa Rica.

The average life expectancy here is 80-90 years, and there are also many who are over 110 years old! It is interesting that not only ecology, but also the local philosophy of life influenced such indicators. You can read about one of these phenomena in the article: Moderation in food, and in everything Despite the curious exceptions that we talked about above, centenarians are usually distinguished by their moderation in food. There are no specific restrictions, the main thing is a balanced diet, where grains and legumes predominate, but it is not necessary to exclude dairy products and meat. What really unites the inhabitants of the “blue zones” is their love of nuts (they are rich in antioxidants, as discussed in the next paragraph). The Japanese, for example, follow the rule that the stomach should be 80% full. They believe that this is the healthiest portion for a person and put the spoon down as soon as the first signs of satiety appear.

Lots of anti-oxidants

Antioxidants are substances that neutralize the oxidative effect of free radicals, promote healthy cell division and prevent early cell aging. Foods rich in antioxidants are excellent cancer preventatives. Therefore, it is not surprising that centenarians from all over the world are united by their love for products containing these substances, namely:

• green tea; • coffee; • fresh berries and fruits, especially sour ones; • nuts; • legumes; • red wine.

There are studies according to which centenarians are united by a love of foods rich in lactic acid: sauerkraut, yogurt, black sourdough bread.

Royal family secret

The doctor of the British royal family, Mosaraf Ali, is a doctor of medicine, and he takes seriously the principle of Ayurveda regarding nutrition, which is based on the doctrine of the doshas. Ayurveda describes which foods to avoid for each dosha and which to give preference to. At the same time, Ali does not use an Eastern term, so as not to scare away Western people who are far from Eastern philosophy. Mosaraf Ali emphasizes that the basic principles of selecting individual nutrition according to doshas are also used in the Western world. A more familiar word to us is the “constitution” of a person. Active lifestyle A little banal, but how effective! “Movement is life!” is another saying familiar to everyone. In Dan Buettner's study, they are located primarily in rural areas, where residents spend a lot of time outdoors and active walks. Of course, at over 100 years old it is already difficult to talk about any kind of sport, or even exercise, but walking is a great way to maintain good health.

Ikigai, or the meaning of life is purpose

We have already touched a little on the topic of ikigai - the Japanese philosophy of the meaning of life. So, ikigai is an analogue of our logotherapy, which is often contrasted with psychoanalysis because of its rapid effectiveness. This method is about the reason that makes you get up in the morning. Having found their life's purpose, the Japanese remain active and happy throughout their long lives. But not only the Japanese came to this. Residents of another “blue zone” - Costa Rica - also talk about the goal of their whole life, but they call it plan de la vida (“life plan”). Strong Community Social connections bring the most happiness to a person. According to statistics, long-livers are those who have a strong, large and friendly family. People nourish us, support us, and often fill our lives with meaning. Interestingly, it is communication with grandchildren that supports older people and makes them more active. University of California psychology professor Kelly Campbell believes that society's tendency toward individualism is detrimental to our health and mental well-being. In her opinion, to be happy, relationships need to be strengthened and developed, not destroyed. Also, according to a study by American scientists, people living close to children live about 12-15 years longer than those who live alone.

Get married

Married men live longer, according to research. Two possible reasons: first, maintaining a happy relationship is good for the body and mind. The second, marriage, helps men put their lives in order, eat healthy food and break bad habits... drinking too much, staying out late, etc.

Don't look at your friends' marriage failures.

How to live correctly?

In modern life, everyone experiences stress. A person reacts to them in his own way. Optimists will always see a way out of the current situation, while a pessimist will only see obstacles. Of course, stress is the most harmful state of the body, which you should try to avoid. For optimists, moderate stress can become motivation to change something in their lives. For pessimists, it can turn into destructive stress and weaken the body, making it vulnerable to dangerous diseases. It is necessary to give up the habit of being nervous and angry over little things, and turn to nature, loved ones and friends, and learn to be optimistic. Research by gerontologists has proven that the more social connections, support from family and friends, the longer a person can live. Stress and disagreements between different generations occur.