Looking to extend your life? Check out these essential habits.
Imagine living long enough to celebrate your 100th birthday—it’s not just a dream for some people called “centenarians.” These individuals typically adopt a variety of healthy habits that set them up for success in aging gracefully. Though it might seem daunting, just about anyone can incorporate practices that improve their lifespan and quality of life. Dr. Meredith Bock, a board-certified neurologist, emphasizes that while our genes play a role, we have the power to enhance our years. She advises, “Take care of your body early on, and it’ll reward you later with a longer, more active life.”
So, what’s the secret sauce to trailing long, happy, healthful years? We spoke to several medical experts to unveil effective strategies on how to make the journey to centenarian status—hint: it’s never too early or late to begin!
Introducing the Experts
- Dr. Meredith Bock serves as Chief Medical Officer at Remo Health and is a certified neurologist.
- Jamie Gabel is a Certified Physician Assistant and the Director at Advitam.
01 of 09: Making Sleep a Priority
Quality rest is crucial for aging well, notes Jamie Gabel, a PA at the Metabolic Longevity Center. He points out that sleep practices are fundamental to longevity. That means reducing your screen time, creating a peaceful bedtime routine, and steering clear of stressful activities before sleep. Dr. Bock insists this way to scoring your precious eight hours of shut-eye every night!
02 of 09: Keeping Your Mind Sharp
Staying mentally active is key to aging healthily, especially through education. Dr. Bock reveals that researchers found a connection between education and what’s termed ‘cognitive reserve,’ which helps in problem-solving and creative thinking. Engaging in things like community classes or a new hobby can keep your brain alive and kicking. Remember, it’s never too late to learn!
03 of 09: Meditate Regularly
Meditation can have transformative effects on your well-being and extends your years too. It’s a proven technique to reduce stress, which you can practice in the morning or at night; plus, it has a strong connection to better sleep quality.
04 of 09: Moderating Alcohol Intake
Getting older sometimes means letting go of those wild nights. Consuming more than three drinks a day can shrink your brain and disturb your memory. While an occasional glass can be enjoyable, remember to stay mindful of how much you drink—this could enhance your overall enjoyment, too!
05 of 09: Use Hearing Aids If Necessary
Hearing aids do more than just amplify sounds. Dr. Bock points out that when we struggle to follow conversations, our brains might miss important experiences, heightening dementia risks. People might find hearing aids a bit tricky at first, but they’ve been proven to help stave off mental decline over time.
06 of 09: Eating Nutritiously
Fueling your body with nutritious food is fundamental to aging gracefully. The Mediterranean diet, with its emphasis on fruits, veggies, and whole grains, is especially beneficial for brain health. Regardless of your diet preferences, loading up on fruits and vegetables will always enhance your well-being as you age.
07 of 09: Staying Active
Exercise is vital at any age, so make it a part of your routine! Dr. Bock emphasizes, “Aim for at least 30 minutes of activity each day.” Pick a workout you enjoy—whether it’s gardening, hiking, or yoga, consistency is key according to Dr. Bock. Resistance exercises come highly recommended, but there’s a perfect activity for everyone, whether it’s light lifting, elastic band workouts, or even short walks.
08 of 09: Managing Chronic Conditions
Chronic conditions can take a toll, even when they’re out of our control. Dr. Bock recommends addressing these by frequently monitoring blood pressure or getting a handle on pre-diabetes with a reliable healthcare partner. Staying ahead can keep your blood vessels functioning well, which is great for brain health!
09 of 09: Staying Connected
Last but not least, social engagement doesn’t just brighten moods; it boosts health! Dr. Bock shares that staying social helps sharpen your mind and lessen dementia risks. Whether enjoying dinner with loved ones or making the effort to keep in touch weekly, these interactions help boost brain functions. Establishing the right lifestyle habits in your younger years will pay off later!
Read the original article on Real Simple
