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The number of centenarians worldwide has increased from 151,000 in 2000 By 2021, this number will reach 573,000. People are living longer and we expect more people to reach 100 in the coming years.
Centenarian A model of successful agingoften experienced Fewer chronic diseases and maintain independence in daily living activities into their 90s. Genetics For longevity, more than 60% of factors are modifiable Successful aging.
But what exactly contributes to living to 100? To find out, we studied the lifestyles and health habits of centenarians and near-centenarians (aged 95-99) from around the world.
Our Recent Comments Included were 34 observational studies published since 2000. Here are the four key factors we found that lead to extreme longevity.
1. Eat a diverse diet and control salt intake
Centenarians and near-centenarians generally eat a balanced and varied diet. We found that on average, they consumed 57% to 65% of their energy from carbohydrates, 12% to 32% from protein, and 27% to 31% from fat. Their diets included staple foods (such as rice and wheat), fruits, vegetables, and protein-rich foods such as poultry, fish, and legumes, as well as moderate amounts of red meat.
This eating pattern is similar to Mediterranean dietand reduce Physical dysfunction and die.
Most centenarians also prefer a low-salt diet. Although only one of the studies we reviewed measured mean daily sodium intake, which was 1.6 grams, this is World Health Organization The recommended daily sodium intake is less than 2g (equivalent to about 5g of salt). Traditional Okinawan FoodFamous for being eaten by centenarians on the Japanese island of Okinawa, it contains an estimated 1.1 grams of sodium.
We found that people with higher salt intake (those who liked to eat salty foods or added extra salt to their meals) had a 3.6-fold increased risk of impaired physical function compared to those who did not like salt.
In practical terms, these findings suggest that we should include plenty of whole grains, root vegetables, beans, legumes, fruits and vegetables in our diets, minimize our intake of red meat, choose lean poultry, fish and plant-based proteins, and monitor the salt content of our foods.
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2. Reduce drug use
Centenarians are not completely free of chronic diseases, but they typically develop these diseases much later than the average adult. More than half of the centenarians we surveyed had common problems such as high blood pressure, dementia, or cognitive impairment.
We found that the average person taking the survey was taking 4.6 medications. The most commonly used medications included blood pressure medications and heart disease medications. A large study based on health registers A Spanish study found that centenarians took an average of 4.9 medications. Noncentenarians in the study took an average of 6.7 medications.
Centenarians take fewer medications, which could indicate they are in better health and have fewer illnesses. However, medication use data is often self-reported and therefore may not be completely accurate, especially for those with cognitive impairment.
Polypharmacy Polypharmacy, generally defined as taking five or more medications simultaneously, is common among older adults. Inappropriate polypharmacy is associated with Increased risk Adverse events such as falls, cognitive impairment, and hospitalizations due to harmful drug interactions.
Although the type or amount of medication prescribed may not be within the patient’s control, the physician must Prescribing medication Fully inform patients of benefits and risks and review treatment plans regularly only when necessary.
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3. Get enough sleep
Sleep quality and quantity Influence The immune system, stress hormones, and cardiometabolic function, such as obesity, hypertension, and diabetes. sleep Associated with increased healthy life expectancy and reduced risk of chronic disease.
In our survey, 68% of centenarians were satisfied with their sleep quality. In a 2020 survey of sleep satisfaction among adults in 13 countries, sleep satisfaction ranged from 29% to 67%.
this Best sleep time Aim for seven to eight hours of sleep each night. Get better sleep These include maintaining a regular sleep routine, creating a restful environment, exercising regularly, and managing stress.
4. Living Environment
More than 75% of the centenarians and near-centenarians we surveyed live in rural areas. This pattern is reflected in theBlue Area“, regions known for their concentrations of centenarians include Okinawa in Japan, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, and Ikaria in Greece.
This may be partly related to the links between nature and health and well-being. For example, Access to green space Linked to lower stress, depression, blood pressure, type 2 diabetes, and heart disease, and may increase Life expectancy.
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Other important factors
In our study, we did not consider all lifestyle factors associated with longevity. Not smoking, Avoid alcohol Or drink in moderation, keep Be physically active And maintain Social Relationships It is essential to improve a person’s chances of living to 100.
Of course, adopting the lifestyle changes discussed in this article will not guarantee that you will live to be 100. On the other hand, some centenarians have shared Questionable Healthy habits.
But many seniors are seeking adoption A healthier lifestyle prevention and management of chronic diseases, and healthcare professionals are also aware of Lifestyle Medicine.
The sooner you adopt an active lifestyle and develop healthier habits, the more likely you are to live a long and healthy life. Becoming a centenarian is a lifelong endeavor.
Zhaoli Dai-Keller is a lecturer at the University of New South Wales and Perminder Sachdev is a professor of neuropsychiatry at the University of New South Wales. This article was originally published on The Conversation.
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