Do you want to live to be 100 years old? You know you do. So follow a few tips and give yourself a shot at a full century.
Mental Health…be active and join activities with other people. Be thelife of the party not the frump in the corner. Research done by Karolinska Institutet in Sweden of over 500 men and women 78 years plus stated they were not easily stressed and enjoyed the company of others. Researches feel that these people have more resilient brains and produce less cortisol. This stress hormone can inhibit brain cell communication.
Cortisol also will inhibit you to loss weight. Cut the cortisol levels by meditating, drinking black tea or just take a nap and relax.
Try new activities. Join the techie trends. Many older Americans sendemails to friend and family,find lost friends via the web and even date online. Researchers state that using the latest technology helps keep you mentally alert and in contact with friends and the world and current events. What the younger generation takes for granted, is so amazing to their grandparents. Older Americans listened to the Philco 47 radio and the black and white television was still a thing of the future. Learn to Twitter or Skype and help keep your brain cells young and healthy.
What you eat…add some fiber. Most Americans eat 14 to 17g of fiber perday.Add just another 10 grams and that will reduce your risk of dying of heart disease by 17%. Dietary fiber helps reduce bad cholesterol, improve insulin sensitivity, and increase weight loss.
Make every calorie count…A study done in St. Louis reported that peoplewho ate 1400 to 2000 calories a day, 25% less than most people,were young at heart. Really young at heart. Their hearts functioned like those 15 years younger.
Get tested for Vitamin D...
Humans need at least 30 nanograms of vitamin D per milliliter of blood.Nearly 80% have less than that.Vitamin D not only helps prevent osteoporosis but may also reduce the risk of cancer, heart disease, and infection. If needed you can take a supplement to get your numbers up. I have seen many older people so bent over that I want to run home and swallow an entire bottle of Vit D but beware, Vitamin D turns toxic at 100 to 150 ng/ml. Always follow your doctors advice.
Exercise…walk fast for 40 minutes a day. Even 20 minutes a day provides positive long term physical and cognitive effect. Scientists in California found that middle aged people who ran, jogged or speed walked lived longer and functioned better physically and cognitively as they aged. Aerobic exercise keeps the immune system young.
Lower your pulse...a slower pulse means your heart does not have to work so hard and could last longer. Aim for a resting heart rate of 60 beats/minute. Aerobic activity is the easiest way to lower your resting heart rate.
Flatten your belly... women who are too round in the middle are 20% more likely to die sooner, even if their body mass index is normal. If your waist measures 35 inches or more or 40 or more if you are male, you need to get rid of that belly fat. Add a couple of 20 minute strength training exercises to preserve lean muscle and rev up your metabolism.
Eat a daily serving of omega-3s to combate inflammation and seven dailyservings of fruits and veggies that are loaded with antioxidants. And make sure 25% of your daily calories comes from healthy fats such as monounsaturated fatty acids.
Feeling youthful when you age is linked to better health and longer life.It improves your attitude, motivation and helps overcome challenges which reduces stress and improves optimism.
