15 tips to follow if you hope to be a centenarian!

If you want to live more than 100 years, you need to be healthy so that you can fight aging and the weaknesses that come with it.
Make lifesty;e tweaks if you want to live longer. Image courtesy: Shutterstock
Shivani Sikri Published on: 16 July 2022, 13:30 pm IST
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Do you want to give yourself the chance of becoming a centenarian? Well, then never get angry and smile as often as possible, take care of yourself and do things that you like. Apart from that, make sure you keep yourself healthy and you will be able to fight ageing and the weaknesses that come with it.

What is age-related frailty?

In geriatrics, the term ‘frailty’ is used to define the consequence of the decline in physiological functions during aging. The combination of these exposes seniors to an increased risk of falls, hospitalization, functional decline and even death. As you get older, two complaints that dominate elders are fatigue and pain.

This frailty is determined by five main criteria:

  • Declared fatigue: Feeling of generalized weakness, weariness or lack of energy.
  • Involuntary weight loss of at least 5 percent of weight in 12 months.
  • A low level of physical activity means no walking, cycling or any sport.
  • Impaired mobility: Difficulty going up and down stairs or difficulty walking 500 meters.
  • Muscle weakness: Difficulty lifting a 5 kilograms bag or in stooping or kneeling.

15 tips to live longer

Among the different keys to longevity, here are 15 simple tips to follow:

1. Get serious about brisk walking

According to the latest British study, brisk walking, which means walking at more than 6 km/h, is not only good for the heart but would also protect the telomeres, the ends of the chromosomes which intervene in cellular aging. Regularly practicing brisk walking could rejuvenate the biological age up to 16 years .

2. Cultivate optimism

After studying the lifestyle and environment of more than 70,000 people, American researchers have discovered that if we are optimistic, we are likely to breathe at least 85 candles someday. The most optimistic people would benefit from 11-15 percent additional life expectancy compared to the less optimistic.

Also, read: Your immunity is responsible for delaying signs of ageing, says new study

3. Practice intermittent fasting

Intermittent fasting can help you lose weight! Image courtesy: Shutterstock

“Stressing” our body by altering fasting or food restriction with a normal diet would extend the life of our cells. In other words, it promotes longevity. Doing short periods of fasting fights against cellular aging and pushes the body to secrete protective proteins.

4.Learn how to dance

Learning to dance generates cognitive stimulation which reduces the risk of dementia. It is also a promising technique for maintaining balance ability.

5, Discover meditation

Mindfulness meditation reduces sleep problems which tend to increase with age, and it slows down brain aging.

6. Adopt a Mediterranean diet

Starting a diet when you’re over fifty can be tedious. But do not less and try on changing our eating habits for good. The Mediterranean diet aids in vitality and longevity, particularly on the cardiovascular level and reduces the risk of neurodegenerative diseases and cancers.

7. Think of fiber when preparing meals

The intestines collect all the waste from the digestive process and evacuate them in the form of stool. Otherwise, it can contribute to clogging of the body. As the good bacteria in our microbiota delight in fibre, it is important to think about it when preparing your meals.

8. Limit consumption of red meat

Do not eat more than 500 grams per week of red meat to limit the risk of cancer and in particular, colorectal cancer. In addition, a high consumption of red meat, rich in saturated fat, promotes fat storage, which can lead to weight problems.

9.Eat nuts

Seeds and nuts can give you copper. Image courtesy: Shutterstock

Because their omega-3s slow down brain aging, almonds, walnuts, and brazil nuts are good options. In addition, they promote the diversity of the microbiota, which is essential for a healthy body.

10. Eat chocolate

Eat chocolate, more specifically chocolate with at least 70 percent cocoa content, because the polyphenols it contains reduces the risk of atrial fibrillation, a heart rhythm disorder that reduces heart performance.

11. Drink pomegranate juice

Pomegranate is the richest fruit in antioxidants, but above all because one of its compounds (ellagitannin) is transformed into a neuroprotective molecule in our body.

12. Add turmeric to your dishes

Because its active ingredient, curcumin, has anti-inflammatory and antioxidant properties, turmeric ends up improving memory and attention abilities.

13. Stop sugary drinks

Cola isn’t what your body really craves. Image Courtesy: Shutterstock

Sodas, fruit juices, and sweet flavoured teas are just drinks to reduce life expectancy. If you have 2 cans a day, there is an increased risk of 21 percent to die faster.

14. Restrict ultra-processed foods

These are foods or drinks that include at least 5 added ingredients (fats, sugars, and additives) not used in domestic cooking. They deplete our nutritional intake and increase the occurrence of chronic diseases and cancers.

15.  Start green tea

It contains catechins and polyphenols, which make it a drink that is both anti-inflammatory and antioxidant. Green tea is also excellent for the microbiota.

About the Author
Shivani Sikri

Shivani Sikri is an internationally renowned award-winning Dietician & Nutritionist, Columnist, Blogger & Nutrigenomics counsellor. She is also a Co-Founder and Chief Nutritionist at Nutri4Verve.

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