10 simple habits that could help you live at 100

Kissing healthy habits, such as eating a plant diet and exercising regularly and having more sex, can help you live a longer and healthier life.

Jump at the main dishes to remember.

1. Get 15 minutes of exposure to the daily sun

Only 15 minutes of daily exposure to the sun are sufficient to maintain vitamin D levels in healthy people. Exposure to the sun triggers cells in your skin to produce vitamin D, an essential vitamin for many vital functions, in particular:

• Growth
• Bone reshaping (in which bones are constantly rebuilt)
• Involuntary muscle contractions (as for heart rate and digestion)
• Conversion of blood sugar (sugar) into energy

Vitamin D deficiency can harm all these functions and cause poor bone health.

A review of studies in 2019 concluded that vitamin D deficiency is linked to a higher risk of mortality all causes of causes (death of all causes) compared to those with normal levels of vitamin D. This includes a double increased risk of cancer.

2. Spend time with friends

Time with friends and family can increase life expectancy. Studies have shown that the more you are connected to dear beings, the better your overall health.

Scientists do not know exactly why relationships play a role in health and longevity. People in positive relationships may be less likely to take risks and are more likely to take care of themselves. It may also be that having people around you reduces stress in your life.

Those who engage in “significant” relationships tend to have better expectations of life. This means conversing on the beliefs, interests or history of the other, or engaging in activities that both parties enjoy.

A study in the journal Plos medication concluded that, on the basis of 148 studies involving 308,849 participants, people who declared solid social relations had a risk of premature death of 50% that those who did not do so.

3. Exercise in a coherent way

Daily exercise is strongly linked to improvements in life expectancy. A complete review of studies in the Journal of Aging Research have shown that people who exercise regularly – even for as little as three hours a week – lived up to 6.9 years more than those who did not do it.

For life expectancy, it is more important to exercise in a coherently year after year than to have periods of intense exercise followed by periods of non -exercise.

The exercise recommendations for adults are:

• At least 150 minutes per week of aerobic activity of moderate intensity or 75 minutes per week of vigorous aerobic activity, or a combination, distributed throughout the week
• Muscle building activities at least two days a week (resistance or weight)
• Spend less time to be sedentary

The daily exercise does not have to signify go to the gym every day. Home exercises such as yoga, stretching, free weights, swimming or fast walking can be incredibly beneficial, especially for the elderly.

4. Floss every day

Gum disease, known as periodontitisAffects 11% of the world’s population and is the sixth most common disease in the world. Severe periodontitis is directly linked to an increased risk of heart disease and an increased risk of death of heart attacks.

Dental silk prevents gum disease and, in doing so, prevents bacteria in your mouth from going through compromised tissues and entering the blood circulation. These bacteria of blood origin can migrate to the heart, infecting and damaging the heart muscle and the valves. Therefore, daily dental silk can prolong life expectancy.

5. Have more sex

Sex can improve your general well-being, giving you the incentive to better take care of your health, although other factors can contribute.

A first study reported, for example, that men with a high frequency of orgasms had a 50% reduction in all causes.

A study in 2022 in the Journal of Applied Gerontology reported that the conviction that sex is an essential part of health was more influential on longevity than the frequency or pleasure of sex. According to the study, people who held positive sexual beliefs were 78% more likely to live in the expected life expectancy than those who did not do so.

6. Implicate plant -based foods

Eating more plants, like fruits and vegetables, does not mean that you should stop eating meat, or that it is even suitable or safe for you to do so. But research has shown that the principles of vegetarianism can increase health and life expectancy in various ways, such as:

• Reduce the risk of obesity
• Higher consumption of foods rich in nutrients such as whole grains, legumes, vegetables and fruits
• Reduce overconsumption of sugar, salt and saturated fat

Eating a more complete diet can reduce your risk of age -related diseases such as high blood pressure, diabetes, heart disease and colon cancer.

7. Lower your stress

Stress triggers the release of cortisol, a hormone that helps you respond to threats by increasing your heart and your respiratory rate. Long -term elevations can be harmful, leading to anxiety, depression, high blood pressure and heart disease.

There is also evidence that prolonged stress can “age” cells on a molecular scale.

Studies have shown that the increase in cortisol levels promotes the degradation of cells and the increase in the production of free radicals, the unstable molecules that damage cellular DNA, which makes cells and dysfunction prematurely age. This, in turn, gives birth to many different types of cancer.

To better manage long-term stress, try body-spirit therapies like:

• Mindfulness meditation
• Sweet yoga
• Tai Chi
• Deep breathing exercises
• Progressive muscle relaxation
• Biofeedback
• Guided imaging

8. Turn off your TV

By reducing television, you can improve your health and also increase your life expectancy.

Here are some reasons why:

• Watching television excessively makes you inactive and more likely to gain weight.
• Sits for prolonged hours can cause chronic back and neck pain.
• Television can be stressful, especially if you are a drug addict.
• Television prevents quality social interaction and can contribute to anxiety and depression.

All these things can have a negative impact on your health as well as on your longevity.

A study has revealed that people who spend an average for a lifetime of six hours a day watching television can expect to live 4.8 years younger than people who have no television. On average, each hour of television seen after 25 years reduces the life expectancy of the spectator by 21.8 minutes.

9. Avoid risks

For young people, the biggest causes of death are accidents, injuries and violence. Certain risk behaviors associated with aging also correspond to a significant loss of life.

According to a study in 2021 in the journal AgingThese include:

• Prolonged seat: Loss of 2 to 4 years
• High blood pressure: Loss of 4 to 5 years
• Be insufficient: Loss of 4 to 8 years
• Smoking: Loss of 5-7 years
• Alcohol abuse: Loss of 5-7 years
• Physical inactivity: Loss of 5-7 years
• Type 2 diabetes: Loss of 7 to 10 years

By having several concomitant risk factors, you aggravate the risk. For example, inactive people with diabetes and obesity have a loss of life from 8 to 13 years old.

10. Get regular health and health tests

Keeping your health in check is the key to ensuring your optimal life expectancy. This includes:

• Consult your health care provider at least once a year for a full physical examination and an assessment.
• Manage chronic medical conditions, by following your primary care provider or your specialists if necessary.
• Get your recommended vaccines, including annual vaccines such as influenza and coastal plans, and those scheduled such as shingles and menincoque vaccines.
• Get routine screening depending on age and sex, such as mammography, colonoscopies, PAP smear and STI projections.

By preventing diseases or treating them during the early stages, you will be better assured of good uninterrupted health in the long term.

Main to remember

• Healthy habits such as exercise, sun exposure and plant -based diets reduce the risk of illness and stimulate longevity.
• Solid relationships, a reduction in stress and a positive state of mind support emotional health and longevity.
• Avoid risky behavior and staying at the top of health screening helps prevent serious illnesses and premature death.