Approximately 2.7% of the U.S. population is over 100 years old. And it's not all in their genes. Research shows that your genetic makeup only accounts for about 20% of your lifespan.
Do you want to live until 100 years old and stay healthy? Experts say, “Start preparing now!”
The main focus should be on avoiding self-imposed health obstacles. Over 80% of chronic diseases are preventable through healthy behaviors.
“We can change a person's quality of life, their ability to remain at home, their ability to remain independent,” said Jose Santana, MD, MPH.
First, stay active. People who are physically active for about 7 hours a week have a 40% lower risk of premature death than those who are active for less than 30 minutes a week. Experts recommend incorporating aerobic exercise, strength training, and balance exercises.
“Older adults who participate in balance exercises such as tai chi are less likely to fall,” Dr. Santana explained.
Also, eat a healthy diet and avoid overeating. Studies of people over 100 years old show that they traditionally eat low-calorie, high-vegetable diets.
Also, I stop eating when I'm 80% full. Next, stay socially engaged.
One study found that people with more social connections are 50% more likely to live longer than those with few or no social connections. And get enough sleep.
Research shows that getting less than seven hours of regular sleep is associated with increased risk of diabetes, heart disease, high blood pressure, stroke, depression, and death.
