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When we think of centenarians, we imagine people who are fit and healthy. That's true, as the lifestyle of these people contributes to their longevity. If you want to live a long life yourself, you should consider following the same ways they use.
In this article, we will detail how centenarians lead a healthy lifestyle and what it takes for them to reach an advanced age.
Who is a Centenarian?
A centenarian is someone who is 100 years old. Centenarians are rare, as average life expectancy worldwide is below one hundred years, so the term 'centenarian' is often used to refer to someone who has lived a long time.
In 2012, the United Nations estimated that there were 316,600 people worldwide who had reached the age of 100 and were still living.
Okinawa, Japan is home to the greatest concentration of centenarians in the world. The average Okinawan consumes about 40% fewer calories than a mainland Japanese citzen. Researchers have attributed this longevity to the low-caloric diet and life of physical activity Okinawans maintain throughout their lives.
How to Live a Longer Life Like Centenarians?
Here are a few ways:
1) Have a healthy diet
A balanced diet helps you live longer. Eating lots of vegetables and lean protein gives you the nutrients the body needs to maintain and repair skin, hair, eyes and to carry out major bodily functions like breathing and digesting.
If you wish to live longer, try eating in moderation. A popular saying in Okinawa is "Hara hachi bu", which means "eat till you're 80% full".
2) Exercise regularly
It's not just about living till 100. Living well is a much better goal, and one way to do that is by staying active.
Exercise can help you look and feel younger. You don't have to train for a marathon or even join a gym. Simply doing some aerobic exercise daily will do the trick.
3) Stay socially active, and make new friends
In the Blue Zones, people never eat alone or in their cars. They gather around the table as a family and friends to share the day's events and bond over delicious, simple meals. As these meals are not rushed, they tend not to overeat.
4) Cultivate a sense of humor
Centenarians seem to have a good sense of humor, even when they've been diagnosed with dementia. Humor is linked with better physical health, psychological adjustment, and creative thinking.
5) Start small
Make goals that are realistic, achievable, and something you can be proud of. Don’t put too much pressure on yourself to be perfect. That will only lead to stress and frustration; instead, focus on what you can do.
Blue Zone Diet
The Blue Zone diet is a healthy eating plan that has been proven to help you live longer.
It's based on the diets of people who live in areas with the highest concentrations of centenarians, or people who have lived till at least 100. The key elements of this diet include:
- A diet rich in vegetables, fruits, nuts and legumes
- Moderate amounts of whole grains such as rice and wheat breads (in moderation because these can be high in sugar)
- Small amounts of meat (but no processed meats)
In some ways, the Blue Zones diet resembles the Mediterranean diet, but it emphasizes foods from communities beyond the Mediterranean region. Additionally, this diet aims to go beyond just eating by also encouraging social connection and physical activity.
What Are The Blue Zones In The World?
The first blue zone was identified in Sardinia, Italy, by Dr. Gianni Pes (a medical researcher who has studied centenarian populations).
He found that people there had a healthy diet and active lifestyle. They also had a strong sense of community, which helped them maintain their way of life as they aged.
Blue zones have been identified around the world: Okinawa in Japan; Loma Linda, California; Ikaria Island off Greece's western coast; Nicoya Peninsula in Costa Rica; Icaria island off Greece's eastern coast; Sardinia Italy.
The key to staying healthy and fit throughout your centenarian years is to find joy in the little things.
After all, those who are healthiest are those who make the most of their life, in all areas. Whether you're an active centenarian or just beginning your journey towards a healthier lifestyle, there is a lesson to be learned. Take care of your body, mind and soul so that they don't begin to deteriorate as you age.
