The advancement of medical technology and the concept of nourishing life are prevalent, and more and more people around the world become a hundred-year-old. The Pew Research Center survey shows that by 2050, the number of people over 100 is expected to grow eight times.
No matter whether you want to be a hundred-year-old or not, at least everyone wants to have a healthy old age. What is more important than age is a positive mind and quality of life.
Healthy people around the world have some common characteristics. In addition to their innate genes, "In fact, about two-thirds of their lives are in their own hands." Susan, a doctor and geriatrician at the Medical Center of the University of New York, New York. Friedman said. "That is a healthy lifestyle, which not only extends your life, but also allows you to enjoy a good life in your old age." The following are the long-term pains that are worth learning from by doctors from around the world.
Training and anti-falling, Tao Porchon-Lynch,101, is the oldest yoga in the world (died in 2020). He has taught yoga around the world for more than 45 years and has been practicing for up to 70 years. One of the secrets of her longing may be to keep stretching. "The living elderly I treat have regular exercises, and stretching is the key," said Tanya Gure, Ph.D., of the Velkesna Medical Center at Ohio State University. Stretching helps provide their ability to move and prevent falls.
As people age, seniors stay at home longer, but a 2017 study by American Journal of the Elderly Medicine shows that maintaining social and physical activity can prolong their lives.
Researchers looked at the frequency and life relationship between people between the ages of 70 and 90, and found that people who leave their doors every day live longer than those who cannot leave their doors. Regularly leaving the home can provide older people with more opportunities to participate in social, cultural and sporting activities, thereby promoting health and longevity.
Supported by faithDuranord Veillard, who lives in New York, lives to 111 years old, told reporters on his 108th birthday that his faith in God allowed him to live a healthy and prosperous life.
A study published in International Elderly Psychiatric Sickness in January 2018 conducted a survey of Italians between the ages of 90 and 101 and found that most people have close contact with the Catholicism they believe in, indicating that faith may play a role in long-term poverty. Dr. Friedman said that spirit and sense of ecology have a huge impact on the lives of older people.
Keep positive viewingA 2012 study by the journal Aging examined the personality traits of German women aged 95 to 107, and found that they have a strong sense of attitude and humor, showing that these traits can help to maintain health. The same is true for residents of 90 to 101 years old in the Italian rural areas. Researchers have found that the oldest villagers have shown traits of indifference, perseverance and joy, allowing them to see the ups and downs of life.
114-year-old Ohio woman Lesie Brown eats sweet potatoes every day, and her family thinks this is why she grows up. Christina Kislak Wahala, 101, in Binzhou, has contributed to her longevity in diets rich in fresh vegetables and fruits. Dr.
Friedman pointed out that at least 80% of people living in the "Blue Zones" known for their long-term health are plants, which are natural and plant-based diets, have low cholesterols, and can provide a large amount of fiber, antioxidants and rich nutrients to keep the body's immune system moving normally and maintain health.
● The blue area (simplified as the blue area) refers to the five regions with the longest poverty of the people in the world, including Sardinia in Italy, Icaria in Greece, Osamu in Japan, Nicoya in Costa Rica, and Loma Linda in California in the United States.
Dr. Gure noted that the common point of long-term patients is that they are most likely actively active in maintaining their health. Carry out health checks, vaccination regularly and focus on chronic disease management. This means that they will find health problems early and maintain good interactions with doctors, so they can more closely formulate personal health management and maintain a better quality of life.
Eat more bean foodsIf you want to add a staple food to your diet, it is bean food. It is rich in fiber, protein, and complex carbohydrates (complex carbohydrates that break down slowly and do not cause blood sugar to rise too quickly). "Beans are magical foods." Dr. Friedman believes that they may be one of the secrets of long-term poverty. The world's long-lasting blue residents use beans such as lentils, lentils, black beans and soybeans as important components of their diet.
When 111-year-old Downing Kay is still a child, she will dance at home with her brothers and sisters, and now as a super 100-year-old, she still participates in the Zumba dance course once a week. Dr.
Friedman said that people who maintain their best condition are usually people who eventually have sports habits. "The appearance of many diseases in the body is related to long-term sitting, which makes us face various chronic diseases." Sports can help counter risks such as cardiovascular disease and have been proven to improve our emotions.
In 2017, a study conducted by 130,000 people in the "Lancet" magazine found that exercising 30 minutes a day or 150 minutes a week can reduce the risk of death by 28%. You don’t have to go to the gym to exercise. Incorporating walking, hiking and gardening into your life will be of great help to your health.
Research points out that compared with people with smaller social network sizes and lower degree of diversity, people with large and diverse social networks have lower risk of death. Dr. Friedman said that humans are group animals. "We need to interact with people very much, and being widowed is a big problem." In addition to providing emotional support, friends can also find out whether you are sick or need medical treatment. People who are close to others will have a more lifelike life.
Not smoking is importantOne of the ways to improve your chances of longevity is to not smoke. Although there are occasional people who smoke and drink, Dr. Gure said that there are not many such cases. Related data show that compared with those who do not smoke, smokers die on average 10 years early and will also encounter more health problems and diseases.
Erna Zahn, 110, from Minnesota, is about to welcome her to eat breakfast every day. Breakfast not only provides energy for the beginning of the day, but also maintains a healthy weight. Researchers found that not eating breakfast may be related to higher BMI and waistlines, which are risk factors for epidemiotic syndrome, heart disease, diabetes and other life-short diseases.
Returning to socialVoteric service helps the elderly thrive. "They have the experience, skills and wisdom that they have accumulated throughout their lives." Dr. Friedman said that finding areas that provide them with experience and wisdom is very helpful to the entire society.
Royal services are very important for maintaining social connections, especially between older people and young people. Intergenerational relationships are important for keeping vitality. Dr. Gure’s example: making the elderly aged into school volunteers helps to maintain the spiritual activity and social connection of the elderly and lay the foundation for healthy aging.
Loma Linda, California, is one of the world's long-term hot spots. The residents here live on average 10 years more than other North Americans. They not only eat a lot of "whole foods" but also eat a lot of fruit.
A study published in the Journal of American Medical Association in 2001 found that fruit is added to daily diet. It may extend the expected life by 1.5 to 2.5 years. The study also found that adding fruit to the Mediterranean diet can reduce the risk of cardiovascular disease by 28%. Fruits contain healthy, non-farming and fatty acids, which help improve good sterols and reduce bad sterols.
Pressure, tampering and tightening will not only increase eyebrow pattern, but will also have adverse effects on health. "High pressures over the long term can weaken the immune system and increase the chance of suffering from various diseases," said Christopher Salem, a geriatric physician at the Hospital and Medical Center in the Fontaine Valley, California.
Pressure can also cause inflammation, which can lead to various chronic diseases such as heart disease, diabetes and hypertension. He said, "Most people who live to the age of 100 learn to be natural." Eliminate the source of stress in life at any time. Although there is no magical idea of eliminating pressure, doctors and researchers suggest that everyone should find a way to rest, relax and charge regularly.
Life has a sense of purposeFor Oscars, it is called "Ikigai"; for Costa Ricans, it is called "Plan de Vida". These two words can be interpreted as "the purpose of living and the plan of life", which can be said to be a sense of mission in life. The researcher said. For the elderly living in Italian rural areas, working on the land in their home country is their sense of mission in life and helping them to extend their prosperity.
The elderly have a common feature, which is their understanding of life cycles and a certain degree of knowledge about what life is for them. People who have a sense of purpose in life not only have the energy to show off every day, but also are more stingy in various life situations. "When you lose your companion or your child, you will have a certain degree of strength to continue moving forward." These people will not isolate themselves and will be in close contact with family and friends to survive the tragic period.