These Small Life Changes Could Help You Live to 100

Making it to the age of 100 is a remarkable accomplishment, and the statistics underscore this achievement. In 2015, there were just 500,000 centenarians (individuals aged 100 and above) worldwide, according to the United Nations. This figure is striking when compared to the global population of 7.3 billion at the time, highlighting the rarity of reaching triple-digit age.

Nonetheless, this milestone is not unattainable, and the numbers are on the rise. The Pew Research Center predicts that by 2050, there will be 3.7 million centenarians. If your aspiration is to live to 100, implementing certain healthy lifestyle adjustments can enhance your chances of reaching this goal.

Here are 12 life changes recommended by doctors and registered dietitian nutritionists to extend your lifespan:

1. Quit Smoking: It’s no secret that smoking can significantly shorten your life. If you aspire to live longer, eliminating smoking from your life is crucial.
2. Reduce Red Meat Consumption: While red meat is flavorful, it is also high in saturated fats that can adversely affect your health. Limit your intake of red meat, including beef, lamb, sausages, bacon, and processed meats.
3. Adopt a Mediterranean Diet: The Mediterranean diet is well-regarded for its health benefits, with regions following this diet showing a higher number of people living into old age. It emphasizes fruits, vegetables, whole grains, beans, lentils, nuts, moderate amounts of animal foods, and olive oil as the primary source of fat.
4. Prioritize Sleep: Adequate and quality sleep is essential for longevity. Aim for 7-9 hours of sleep per night and establish a consistent bedtime routine to optimize sleep quality.
5. Incorporate Dark Leafy Greens: Dark leafy greens, such as spinach, kale, collard greens, and arugula, are nutrient-rich foods packed with vitamins, folate, iron, dietary fiber, and protein. Regular consumption is associated with a slower rate of cognitive decline.
6. Set SMART Health Goals: Set Specific, Measurable, Attainable, Realistic, and Time-bound goals to improve your health. For example, commit to eating a serving of vegetables at least 5 days a week for a month.
7. Stay Physically Active: Adults should aim for 150 minutes of moderate-intensity aerobic activity per week. Regular physical activity leads to better health, increased energy, weight management, and reduced disease risk.
8. Increase Fish Consumption: Fatty fish like salmon, tuna, sardines, mackerel, and trout are rich in omega-3 fats, protein, and have been linked to improved mental health, memory, and reduced disease risk.
9. Limit Alcohol Intake: Follow the recommended daily limits for alcohol consumption, as excessive alcohol intake is associated with health risks, including diseases, cognitive decline, and negative impacts on brain health.
10. Budget for Healthy Foods: While healthy foods can be more expensive, investing in them can lead to reduced medical expenses in the long run. Consider adding cost-effective healthy options like beans, lentils, and frozen vegetables to your diet.
11. Stay Hydrated: Adequate water intake is vital for overall health, affecting your skin, kidneys, and brain. Carry a water bottle to stay hydrated throughout the day.
12. Eat Cruciferous Veggies: Include cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and kale in your diet. These veggies are rich in vitamins, minerals, fiber, and antioxidants, promoting cardiovascular health and reducing the risk of cancer.

By implementing these small life changes, you can enhance your chances of living a longer, healthier life.