- U-Report
VIVA – Many people want to be able to live longer even up to 100 years. There are several ways that a person can get this longlife. Such as implementing a happy life, not smoking, having a better diet, sleeping regularly, and exercising.
The secret to living longer also includes healthy and happy social relationships in which parents feel valued. There is still a lot of research that needs to be done. The study of individual centenarians offers a general idea of ??what it takes to live more than a century.
So, how? What do we need to do? Here 17 ways to live 100 years old:
1. Cook Your Own Food
Ilustrasi memasak.
- Pexels/rawpixel.com
It turns out that cooking your own food is much healthier than having to buy food from outside the home. This is according to new research by the Johns Hopkins Bloomberg School of Public Health.
It's no surprise that a combination of less carbs, less sugar and less fat – a very healthy diet – can add to a person's lifespan. Some studies even show that cooking at home five times a week increases your chances of living an additional 10 years by 47 percent.
2. Organized and Careful Living
According to The Longevity Project, one of the largest studies on longevity, spanning 80 years, shows that people who have perseverance and good organization as personal skills lead to longevity. These people tend to make healthier choices when it comes to work and health.
3. Live in the Highlands
Pemandangan lahan pertanian di lereng bukit di kawasan dataran tinggi Dieng, Kejajar, Wonosobo, Jateng
- ANTARA FOTO/Anis Efizudin
Living at high altitudes reduces the risk of dying from heart disease because low oxygen can spur genes to make blood vessels, according to a study.
4. Have a Higher Education
Ilustrasi Pendidikan. (Sumber: Istimewa)
- vstory
According to a Centers for Disease Control and Prevention report, higher education is linked to a longer life. People who have a college degree or higher live about nine years longer than those who don't graduate from high school.
This is likely because they tend to have healthier behaviors, avoid unhealthy ones and have more access to medical care.
5. Consumption of Green Tea
Ilustrasi teh hijau.
- U-Report
Green tea contains epigallocatechin-3-gallate (EGCG). According to The Truth About Cancer, the antioxidants in green tea can block enzymes and help keep cancer cells in the so-called 'cell cycle', allowing them to continue growing. A Japanese study found that people who drank a lot of green tea had a 26 percent lower risk of death.
6. Eat More Nuts and Fish
Ilustrasi kacang kedelai
- Pixabay/Zhekalee
The Mediterranean diet has long been known to be healthy because data shows that people in some of the most popular countries live the longest.
Olive oil and fish that are so common in this type of diet reduce the risk of fractures by almost 30 percent. The nutrients the body gets after eating these healthy foods may play an important role in protecting against osteoporosis or a condition in which bones become weak and break easily.
7. Consume Lots of Fruits and Vegetables
Ilustrasi buah dan sayur.
- U-Report
Higher fruit and vegetable consumption was significantly associated with a lower risk of all-cause death, according to 16 cohort studies that looked at thousands of people worldwide from five to 26 years.
There is a threshold of about five servings of fruit and vegetables a day. For each additional serving per day, a person's overall risk of dying fell by about 5 percent.
8. Meditate
Meditasi.
- U-Report
According to the researchers, the positive psychological changes that occurred during meditation training were associated with greater telomerase activity.
It is an important enzyme for the long-term health of the cells in the body. The effect appears to be due to psychological changes that increase a person's ability to cope with stress.
9. Take Care of Children
Ilustrasi Ibu dan Anak
- Kuru
Recent studies have shown that the death rate among caring grandparents is 33 percent lower than among non-caring grandparents. Those who nursed several times a week had lower stress levels, remained physically active, were socially engaged, remained cognitively challenged, and were happier.
10. Lose Belly Fat
Ilustrasi perut buncit jadi rata.
- U-Report
According to Harvard Medical School, excess body fat contributes to the leading causes of death and disability, including heart attacks, strokes, high blood pressure, and cancer.
Visceral fat cells that are enlarged and filled with excess triglycerides pour free fatty acids into the liver. They also accumulate in the pancreas, heart, and other organs and in cells not engineered to store fat. The result is organ dysfunction, which leads to abnormal heart function.
11. Do Activities Everyday
Leisure-time physical activity is associated with longer life expectancy, even at relatively low activity levels and regardless of body weight, according to a study by a team of researchers led by the National Cancer Institute.
The recommendation is that adults ages 18 to 64 get 2.5 hours of regular aerobic physical activity or 1.25 hours of vigorous intensity/each week.
12. Watch TV for a Long Time
Ilustrasi menonton siaran tv digital.
- Pixabay/mohamed_hassan
An Australian study found that people who watched an average of six hours of TV a day lived an average of 4.8 years less than those who didn't watch television.
Every hour of TV that participants watched after age 25 was associated with a 22-minute reduction in a person's life expectancy. Also, being inactive for a few weeks can cost you all the progress people have made.
13. Consume Vitamin D
Vitamin D
- Times of India
Research has shown vitamin D deficiency as a risk factor for heart attack, congestive heart failure, Peripheral Artery Disease (PAD) and conditions linked to cardiovascular disease, according to Johns Hopkins Medicine.
People with low-than-optimal levels of Vitamin D were 64% more likely to have a heart attack and had an 81% higher risk of dying from heart disease, according to research.
14. Get Enough Sleep
Ilustrasi menguap / mengantuk / tidur.
- Pixabay/ victoria_borodinova
Lack of sleep increases the risk of developing Alzheimer's disease. The cause is spinal cerebral fluid which functions as a brain cleansing agent.
It flushes out toxins that build up when people wake up. It is more effective during REM sleep. Also, lack of sleep impairs cognitive function. Thinking is becoming more difficult as research shows.
15. Social Interaction
According to research, social interaction is very important for mental and physical health. The benefits of friends, family, and even co-workers are as good for long-term survival as quitting smoking 15 cigarettes a day. Also, interpersonal social networks seem to be more important to physical health than beating obesity.
16. Don't Retire Early
Pensiun Dini
- U-Report
According to research, early retirement can be a risk factor for death and a prolonged working life can provide survival benefits.
Among healthy retirees, a retirement age of 1 year older was associated with an 11 percent lower risk of all-cause death, regardless of sociodemographic, lifestyle, and health factors. Even retirees who are not healthy have a lower risk of all-cause death when they retire.
17. Have a Pet
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- U-Report
Having a pet turns out to have a positive impact and provides a person with better health. Animals help a person to develop health habits early on, improve mental health, increase activity levels, reduce stress, keep your heart healthy, reduce stroke risk, and help people to stay socialized.
