How can I live to 100?
The average life expectancy for a baby born today is 90.2 years old. It will not be long until the average life expectancy surpasses 100 with medical advances, nutritional research and health awareness all improve. You are probably wondering, how can I live to 100?
Various steps will help you to live to 100 years old including regular, focused exercise, eating a clean, heart-healthy diet and learning how to take the stress out of your life.
Read this article for the latest medical advice and guidance for the answer to the question, how can I live to 100?
What is the average life expectancy?
Your average life expectancy is going to depend on a few different factors.
Where you live
If you live in a country that has a good healthcare system, good education, a responsible government and generally low-stress levels, your average life expectancy is going to be much higher.
Generally, over the past few years, Japan has had the highest life expectancy which is currently 84.6 years old. It is not uncommon to find Japanese residents who have managed to live to 100 years old.
Let's take a look at some of the reasons for this.
- A good healthcare system. Japan runs an efficient and well organised universal healthcare system. Health care in Japan is generally free meaning that citizens are not afraid to have any medical issues examined or treated. This, in turn, leads to early diagnosis of many illnesses or diseases making them easier to treat. Medication is also either free or heavily subsidised meaning that the majority of conditions are treated. Countries with private healthcare systems see a lower average life expectancy as citizens can not always afford hospital treatment or medication.
- A good diet. Traditionally, the Japanese diet is made up of fish, chicken, rice and vegetables. There is very little by way of refined sugar or saturated fat which are a common cause of heart disease and diabetes. It is no coincidence that countries with a population that consume a lot of seafood, tend to have a higher life expectancy. The healthy oils that come from fish are great for heart function organ function and joint care. Eating fish regularly is also associated with a reduced risk of Alzheimer's disease and dementia.
- Stress. Japan has a record of being a hard-working country with strict disciplines yet, despite this, stress levels remain relatively low compared to other countries. Even though the major cities are very busy, there is very low crime rates, the transport system is efficient and the cost of living is realistic. Japanese people often have a strong sense of responsibility for family members and this gives them a great sense of support and purpose. This is something that lacks in many western cultures.
- Education. Japanese schools promote Shoku-Iku. This is s a Japanese philosophy designed to encourage healthy, sustainable eating habits and attitudes about food. Only 3.6% of Japanese citizens have a BMI of over 30 whereas, in the US, this is 32%.
- Organised government. This may seem to look a bit of a strange one but let's take a look at the additives in the foods that are sold. In Japan, the government understand that refined sugars and trans fats are going to cause health issues. By monitoring these and having strict guidelines, they can keep convenience food as healthy as possible. In the US, the focus seems to be on corporate profit rather than the health of the citizens. This means that the majority of convenience foods are packed full of refined sugars and trans fats.
Your sex.
As a rule, females have a higher life expectancy than men. This could be due to several factors including genetic factors, diet choices, stress management, and lifestyle choices.
Personal factors that affect our life expectancy.
Other than our location and sex, there are a few personal factors that can reduce our life expectancy. Some of these we can control, others we can not.
By taking steps now, with the factors that are under our control, we can drastically increase our chances of living to 100.
- Genetics - This is the one thing that we can not control but we can mitigate. If you have a history of heart disease, cancer or other life-threatening diseases in your family, it is advisable to closely monitor any symptoms. Regular cancer screening, eating a heart-healthy diet and having a good general level of fitness are all a great start.
- Health - Being generally healthy doesn't have to involve hours a week on a treadmill. If you have high levels of body fat, these are going to be a major contributor to poor health. You should take steps as soon as possible to reduce body fat and make this a priority in your life. Regular walking, swimming or cycling will burn fat, activate muscles and contribute to good cardiovascular health. Weight training and functional fitness exercises are great for maintaining strength and mobility. You do not have to lift heavy weights to strengthen your muscles and joints. Regularly lifting moderate resistance will give great results, especially when complemented with a good diet.
- Stress - It is not always possible to remove all stress from your life. Especially if you have children or other responsibilities. It is possible to learn how to manage this stress and not let it hurt your health. Meditation is a great way to deal with stress. When done correctly, it releases natural hormones in the body that have a calming effect on the brain, body and heart. This, in turn, helps you to see things more clearly and deal with the issues that are causing stress in the first place. Let's take Buddhists as an example. They know how to meditate and be at peace with their surroundings. Stress is just not in the vocabulary of a Buddhist.
- Diet - This is an obvious one. Food that is high in trans fats and refined sugar is bad for our heart, bad for our organs, bad for our body and bad for our mental health. These foods give a temporary high through hormone release that we become addicted to. It can be hard to be disciplined with food but it is not impossible. Focus on lean meats, fish, healthy fats, fruits and vegetables. You do not need to deny yourself the odd treat but try to eat clean for at least 80% of the time.
How can I add years to my life expectancy?
Exercise
If you lead a generally sedentary life, the best thing you can do is to find an active hobby. Try to make fitness something that you enjoy.
If there are no sports that interest you, take up walking. Going on a daily walk can be meditative and make you much more productive for the rest of the day. you can load up your favourite music, an audiobook or podcast and make your walks entertaining.
Ten thousand steps a day is a number that seems to be popular at the moment and it is not a bad target to aim for. Use your smartphone or a fitness tracker to track your steps. This will motivate you to keep going!
The above options are great for your cardiovascular health but we should also keep mobility in mind. Joining a gym and taking part in resistance training will strengthen muscles and joints.
It also releases hormones that promote energy and support brain function.
Crossfit is rapidly gaining popularity. You do not need to be an elite athlete to join your local box. People of all ages take part in Crossfit where the ethos is on functional fitness and community.
Crossfit is a great way to improve your fitness and meet like-minded people who will motivate and inspire you.
Obesity is one of the main causes of premature death and puts a huge strain on any healthcare system. If you are obese, losing excess body fat should be your primary objective. By following the steps above, you should see the weight fall off naturally.
Seek advice from a medical professional and have a check-up before starting any new fitness regime.
Diet
We have already touched on the diet but let's take a deeper look. To improve our chances of living to 100 we need to focus on foods that are good for our heart, good for our organs, protect the brain and strengthen the body.
Let's start with protein. Protein is required to repair cells and maintain muscle density. Lean meats such as turkey or chicken are one of the cheapest and best ways of getting protein into our body.
Oily fish has the benefit of providing protein as well as essential fatty oils so these should be a major part of your diet. Try to eat oily fish two to three times a week for maximum benefit.
If you struggle to get protein through food, consider a protein supplement in the form of whey protein or whey isolate. These are easily digestible forms of protein and are usually low in calories.
The next thing we should be focusing on is healthy fats. You can get healthy fats from fish, nuts, avocados and oils such as olive oil or nut oils.
Avoid using vegetable or animal fats when cooking. Also, try to substitute butter with olive oil where possible. They are better for flavour but have a detrimental effect on your heart.
Taking an omega oil or fish oil supplement is a great way of getting your healthy fats if you are not a regular eater of the foods mentioned.
After healthy fats and protein, the rest of our diet is going to be made up of carbohydrates. Your carbohydrates should ideally come from fruit, vegetables and whole grains.
Try to substitute chocolate and crisps with fruits and nuts, swap your chips for sweet potato and opt for wholemeal bread where possible. All of these will improve your health and help you to live to 100.
Supplementation
It is virtually possible to get the optimum amount of vitamins, minerals and healthy fats that we need from food alone.
There are a few supplements that are going to improve your health and help you on your way to living to 100 years old.
A good multivitamin should be at the top of your list. Don't go for a cheap option as you really do get what you pay for when it comes to multivitamins.
The cheaper options tend to dissolve quickly in your stomach and be passed out through your urine minutes later. Invest in high quality, slow-release multivitamins such as Centrum or Alphamen.
You will not notice any effects for a few days but you will eventually feel a huge increase in energy, alertness and general wellbeing.
As mentioned previously, if you can not get sufficient healthy fats or protein from the food that you eat, invest in Omega oil capsules and some whey protein powder.
These will help you with brain function, heart health, muscle repair and healthy joints.
There are other supplements you can buy to aid with digestion or cholesterol levels but these are going to depend on your current health and requirements.
Stress
Stress is a major contributor to many heart conditions and mental illnesses. If you have a high pressured job or a hectic lifestyle, stress can quickly take its toll and drastically reduce your life expectancy. There are a few things that we can do to take the stress out of our lives.
- Remove the stress - This may seem obvious but if you are doing a job that causes unhealthy levels of stress, look for another job. If somebody in your life is causing you stress, let them know and cut them out if necessary. This may seem extreme but your own health should be one of your primary concerns.
- Meditate - Learning to meditate will change your life. When correctly performed, it encourages your body to release hormones that have a calming effect on the heart and brain. People that meditate regularly are generally happier and more content.
- Organise your life - Using a daily to-do list, planning ahead and good time management can hugely decrease the stress in your life. Take a few minutes in the evening to create a to-do list for the following day. Break down any jobs that need doing or things that you want to achieve. The following day, you just have to follow the list and tick off the jobs as you go. This is a great way to be organised, it helps with time management and you get a sense of achievement when you have ticked off all of the items on your list.
- Have a daily checklist - this should include small daily tasks that you commonly forget such as taking vitamins or stretching. You do not need to include anything that is a habit such as brushing teeth etc... The aim of having this daily list is to reduce any decision making or thinking required.
- Get plenty of sleep - Make sure that you are getting an average of 8 hours of REM sleep each night. This gives your body a chance to repair and allows your brain to function fully the following day. Too little or too much sleep can lead to lethargy.
Lifestyle
Food choices aside, there are other things that you can be doing that will have a detrimental effect on your health. We all know the health risks associated with smoking.
If you are a smoker and want to live to 100, giving up should be a priority. the sooner you can kick the habit,, the higher the chances of reversing any damage to your lungs.
Recreational drugs are another factor that can reduce your life expectancy. We are not talking about smoking the odd joint here and there.
Abuse of recreational drugs can cause you to become reliant on them and lead to mental health issues. Opiates can damage the heart and other organs when not used under medical supervision.
Alcohol is perfectly fine when used in moderation. some drinks such as Guinness and red wine can actually be healthy in moderation as they provide iron.
It is when we abuse alcohol and become reliant on it to function that it becomes a problem. Excessive alcohol can cause permanent damage to the liver and stomach lining. Try to keep your alcohol consumption to less than 10 units per week or, if you can just totally cut it out!
Conclusion.
There is no way that we can have complete control over our life expectancy as accidents, diseases or illnesses can happen to anybody at any time.
We can take measures to drastically increase our chances of a longer, healthier and happier life by following the advice above. This is not a definitive answer to the question 'how can I live to 100?' but it is a guide to give you the best possible chance.
