How to live to be 100 years old in good health? Experts respond

The pursuit of longevity is a universal goal, and one that is more accessible than ever today, thanks to advances in science and medicine.

live until 100 years Health and quality of life is a real possibility, as evidenced by numerous studies and experiences of people who have achieved this milestone.

To better understand how to achieve this, it is necessary to observe the practices of individuals who have already reached this age and incorporate proven beneficial habits into our daily lives.

Many people around the world are waking up to this reality and providing us with valuable information about the crucial points for establishing a full and high-quality life.

100 Years of Healthy Life is Possible – Photo: Reproduction

Eating habits

According to Dan Buettner, an author and researcher who has studied areas known as “blue zones” — regions of the world where people live much longer — diet is one of the cornerstones long life.

In these areas, such as Okinawa in Japan and Sardinia in Italy, the diet is rich in vegetables, whole grains, nuts, and fish, with low consumption of red meat and processed foods.

Speaking in this regard, Dr. Valter Longo, director of the Longevity Institute at the University of Southern California, emphasizes the importance of calorie restriction and intermittent fasting, practices that have been shown to delay cellular aging.

Regular physical activity

People living in Blue Zones naturally engage in daily physical activities, such as gardening, walking, and housework.

It is not necessary to follow an intense exercise regimen; the important thing is to stay active regularly.

Buettner also points out that such activities keep the body moving, strengthen muscles and improve cardiovascular health.

Moderate physical activity is associated with a lower incidence of chronic disease and increased life expectancy, says Dr. Claudia Quass, professor of neurology at the University of California, Irvine.

Social connections and mental health

Maintaining strong social connections and purpose in life is another determinant of longevity. In Blue ZonesPeople live in close-knit communities where there is a lot of mutual support and social interactions.

On the other hand, loneliness and social isolation are considered arch enemies of longevity, as they increase the risk of diseases such as depression and heart problems.

Gerontologist Dr. John Rowe of Columbia University points out that social support and ongoing interaction with friends and family not only promotes mental health, but also has positive effects on physical health.

high quality sleep

Good sleep is essential for cell repair, immune function, and mental health.

Dr. Matthew Walker, author of Why We Sleep and professor of neuroscience and psychology at the University of California, Berkeley, highlights that good sleep can prevent neurodegenerative diseases and promote longevity.

Best practices include maintaining a consistent sleep routine, avoiding electronic devices before bed, and creating an environment conducive to rest.

Stress management

Finally, effective stress management is essential for a long and healthy life. Chronic stress can accelerate the aging process and increase the risk of various diseases.

Techniques such as meditation, yoga, and mindfulness are effective in reducing stress and improving mental and emotional health.

Commenting on the topic, Dr. Elissa Epel, a psychologist and professor of psychiatry at the University of California, San Francisco, explained that these practices not only reduce stress, but can also increase longevity by improving cellular health.