The human body is genetically programmed to make it to 90. As long as we don’t screw it up, 90 is within reach for most people. If you can get a few simple, healthy lifestyle habits down, then the odds are that you will thwart a fatal cancer or heart condition. Indeed, if you can stave off heart disease and cancer then cruising past 90 should be a breeze.
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5 Tips to Live Beyond 90 Will Appear Over the Next 5 Days
Already eating a healthy diet? Be sure to add avocadoes once a day. A study published in the Journal of the American Heart Association found that replacing saturated fat with one nutrient-packed avocado a day could lead to up to a 13.5 milligrams-per-deciliter reduction in blood pressure. That could be enough to keep some people off blood pressure meds, researchers say.Avocados are a rich source of monounsaturated fatty acids, which can lower both your total cholesterol and your “bad” cholesterol (LDL) while maintaining your “good” cholesterol (HDL) levels. They can also benefit insulin control, which can be very help
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Call to arms your favorite relaxation techniques. Try a calming yoga pose (Savasana, anyone?). Or meditate. In this article, neuroscience researcher Catherine Kerr explains a simple way of unwinding through breathing. You simply note the rising and falling of your breath, and focus on the parts of your body where you feel these slow inhales and exhales, whether it’s in the lungs, abdomen, tip of your nose or elsewhere.
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While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack. If you’re able to control your breathing, you’re less likely to experience the hyperventilating that can make other symptoms — and the panic attack itself — worse. Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. Breathe in for a count of four, hold for a second, and then breathe out for a count of four.
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In Acciaroli, Italy, a remote village of only a few thousand people — if that many — there’s a staggering number of centenarians — 300 — and experts don’t think it’s a coincidence. That’s why researchers from the University of California, San Diego and the University of Rome, La Sapienza are teaming up to study them. The coastal city is located south of Naples, next to the Tyrrhenian Sea, where locals often get around on foot and enjoy a Mediterranean Diet that relies heavily on the herb rosemary. Rosemary is thought to improve memory, and to help with blood circulation and the nervous system. The Mediterranean Diet as a whole is rich in fruits, grains, vegetables, and seafood.
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When you lie awake in bed, you send yourself the wrong message. “You’re basically training your body not to sleep in bed, but to lie there and not sleep,” Walia says. “And your mind can get conditioned to that.” If you’re unable to sleep for about a 15- or 20-minute stretch, leave the room, and try something relaxing and non-stimulating. Listen to music, read a book or take a bath.
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Okinawans call it ikigai or “reason for being.” Costa Ricans call it “plan de vida.” . . . It’s simply referred to as your life’s purpose. In the blue zones regions of the world, purpose has always played a major role in well-being and the resulting extreme longevity. . . . Dr. Robert Butler, the first director of the National Institute on Aging, estimated that an ability to define your life meaning adds to your life expectancy. . . .His study found that individuals who expressed a clear goal in life—something to get up for in the morning, something that made a difference—lived longer and were sharper than those who did not. A more recent study published by the Journal of the American Medical Association linked a strong sense of purpose with a lower risk of all-cause mortality after age 50. The study followed about 7,000 adults over the age of 50. They found that participants who had the lowest life-purpose scores were twice as likely to have died than those with the highest scores.
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Instead of eating out, cook at home. It’s easy to appreciate the convenience of eating out, but studies have shown that in comparison to meals prepared at home, eating out at both fast food or full-service restaurants are equally unhealthy in terms of calories, fat and sodium. By eating meals prepared at home, you will be able to save around 190 calories, 10 grams of fat and around 3-400 mg of sodium. Plus, this gives you another excuse to spend quality time with your loved ones.
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While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. . . . A study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality.
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Let your sweet tooth rejoice — dark chocolate is healthy! (In moderation, of course.) Research has shown that dark chocolate — not milk or white — has heart-healthy properties. In fact, eating one ounce of dark chocolate a day has been associated with lower LDL (bad) cholesterol and higher HDL (good) cholesterol. Aim for dark chocolate that’s at least 70 percent cacao. Who knew your chocolate habit could help you look, feel and stay young?
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