{"id":140680,"date":"2024-08-19T02:10:47","date_gmt":"2024-08-19T02:10:47","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=140680"},"modified":"2024-08-19T02:13:31","modified_gmt":"2024-08-19T02:13:31","slug":"we-reviewed-the-health-habits-of-centenarians-these-four-things-could-lead-to-a-longer-life-by-zhaoli-dai-keller-and-perminder-sachdev","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/we-reviewed-the-health-habits-of-centenarians-these-four-things-could-lead-to-a-longer-life-by-zhaoli-dai-keller-and-perminder-sachdev\/","title":{"rendered":"We reviewed the health habits of centenarians. These four things could lead to a longer life – By Zhaoli Dai-Keller and Perminder Sachdev"},"content":{"rendered":"

We reviewed the health habits of centenarians. These four things could lead to a longer life – By Zhaoli Dai-Keller and Perminder Sachdev<\/strong><\/span><\/h2>\n

\"\"<\/a><\/p>\n

Source:-abc.net.<\/a><\/p>\n

The number of centenarians around the world rose from 151,000 in 2000<\/a>\u00a0to 573,000 in 2021. People are living longer, and we can expect to see more people reach 100 in the years to come.<\/span><\/p>\n

Centenarians\u00a0exemplify successful ageing<\/a>, often experiencing\u00a0fewer chronic diseases<\/a>\u00a0and maintaining independence in daily life well into their 90s. While\u00a0genetics contribute<\/a>\u00a0to longevity, modifiable factors account for more than 60 per cent\u00a0of successful aging<\/a>.<\/span><\/p>\n

But what sort of factors specifically contribute to living to 100? To find out, we reviewed lifestyle and health habits of centenarians and near-centenarians (those aged 95\u201399) worldwide.<\/span><\/p>\n

Our\u00a0recent review<\/a>\u00a0included 34 observational studies published since 2000. Here are four key factors we found contribute to extreme longevity.<\/span><\/p>\n

1. A diverse diet with controlled salt intake<\/strong><\/span><\/h2>\n

Centenarians and near-centenarians typically had a balanced and diverse diet. We found, on average, they consumed between 57 per cent and 65 per cent of their energy intake from carbohydrates, 12 per cent to 32 per cent from protein, and 27 per cent to 31 per cent from fat. Their diets included staple foods (such as rice and wheat), fruits, vegetables, and protein-rich foods like poultry, fish and legumes, with moderate red meat consumption.<\/span><\/p>\n

This dietary pattern, similar to the\u00a0Mediterranean diet<\/a>, is linked to lower risks of\u00a0physical function impairment<\/a>\u00a0and\u00a0death<\/a>.<\/span><\/p>\n

Most centenarians also preferred a low-salt diet. While only one study in our review measured the mean daily sodium intake, finding 1.6 grams, this was within the\u00a0World Health Organization’s<\/a>\u00a0recommendation of less than 2g of sodium per day (equivalent to about 5g of salt). The\u00a0traditional Okinawan diet<\/a>, known for its consumption by Japanese centenarians on Okinawa Island, contains an estimated 1.1g of sodium.<\/span><\/p>\n

We found higher salt intake (those who preferred salty food or added extra salt to meals) had a 3.6-fold increased risk of physical function impairment compared to those without a preference for salt.<\/span><\/p>\n

Practically, these findings suggest we should include plenty of wholegrains, root vegetables, beans, legumes, fruits and vegetables in our diet, minimise red meat consumption and opt for lean poultry, fish, and plant-based protein, and monitor salt in our food.<\/span><\/p>\n

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Celebrated historian Jose Petrick turns 100 saying ‘take every opportunity you have’.\u00a0(ABC News)<\/cite><\/span><\/p>\n<\/figcaption><\/figure>\n

2. Lower medication use<\/strong><\/span><\/h2>\n

Centenarians are not free from chronic conditions but typically develop them much later than average adults. More than half of the people in our review experienced common issues such as hypertension (high blood pressure), dementia, or cognitive impairment.<\/span><\/p>\n

We found people in our review took an average of 4.6 medications. The most frequently used medications included blood pressure medications and drugs for heart disease. This is similar to the results of\u00a0a large health register-based study<\/a> in Spain, which found centenarians took an average of 4.9 medications. Non-centenarians in this study took 6.7 medications on average.<\/span><\/p>\n

Polypharmacy<\/a>\u00a0is often defined as taking five or more medications simultaneously, and is common in older adults. Inappropriate polypharmacy is associated with\u00a0increased risks<\/a>\u00a0of adverse events such as falls, cognitive impairment and hospitalisation, due to harmful drug interactions.<\/span><\/p>\n

While the type or number of prescribed medications may not be within a patient’s control, it’s important for doctors to\u00a0prescribe medications<\/a>\u00a0only when necessary, fully inform patients about benefits and risks, and regularly review treatment plans.<\/span><\/p>\n

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Centenarian says the volunteer work at her local church is a highlight of her week.\u00a0(ABC News)<\/cite><\/span><\/p>\n<\/figcaption><\/figure>\n

3. Getting good sleep<\/strong><\/span><\/h2>\n

Sleep quality and quantity\u00a0affect<\/a>\u00a0the immune system, stress hormones, and cardiometabolic functions such as obesity, high blood pressure, and diabetes. Good\u00a0sleep<\/a>\u00a0is associated with extended years of good health and reduced risks of chronic diseases.<\/span><\/p>\n

In our review, 68 per cent of the centenarians were satisfied with their sleep quality. In a survey of adults’ sleep satisfaction in 13 countries in 2020, sleep satisfaction ranged from\u00a029 per cent to 67 per cent<\/a>.<\/span><\/p>\n

The\u00a0optimal sleep duration<\/a>\u00a0is between seven and eight hours per night. Tips to\u00a0achieving better sleep<\/a>\u00a0include keeping a regular sleep routine, creating a restful environment, exercising regularly and managing stress.<\/span><\/p>\n

4. Living environment<\/strong><\/span><\/h2>\n

More than 75 per cent of the centenarians and near-centenarians in our review lived in rural areas. This is a pattern reflected in “blue zones<\/a>“, areas known for high concentrations of centenarians, such as Okinawa in Japan, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, and Ikaria in Greece.<\/span><\/p>\n

This may be partly related to the connection between nature and health and wellbeing. For example,\u00a0exposure to green space<\/a>\u00a0has been associated with lower stress, depression, blood pressure, type 2 diabetes and heart disease, potentially increasing\u00a0life expectancy<\/a>.<\/span><\/p>\n

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The 101-year-old tennis legend still serving it up to the youngsters in their 80s.\u00a0(Andrew Murdoch)<\/cite><\/span><\/p>\n<\/figcaption><\/figure>\n

Other important factors<\/strong><\/span><\/h2>\n

We didn’t look at all lifestyle factors associated with longevity in our review. Research also shows\u00a0not smoking<\/a>,\u00a0avoiding alcohol<\/a>\u00a0or drinking moderately, staying\u00a0physically active<\/a>\u00a0and maintaining\u00a0social connections<\/a>\u00a0are important for boosting a person’s chances of living to 100.<\/span><\/p>\n

Of course, adopting the lifestyle changes discussed in this article won’t guarantee you’ll reach the ripe old age of 100. And on the flip side, some centenarians have shared\u00a0questionable<\/a>\u00a0health habits.<\/span><\/p>\n

But many older adults are seeking to adopt\u00a0healthier lifestyles<\/a>\u00a0to prevent and manage chronic conditions, while health-care professionals are similarly recognising the value of\u00a0lifestyle medicine<\/a>.<\/span><\/p>\n

The earlier you can adopt positive lifestyle changes and healthier habits, the better placed you’ll be to achieve a long and healthy life. Becoming a centenarian is a lifelong endeavour.<\/span><\/p>\n

Zhaoli Dai-Keller is a lecturer at the University of New South Wales, and Perminder Sachdev is Scientia Professor of Neuropsychiatry at the University of New South Wales. This\u00a0<\/strong>piece first appeared on The Conversation<\/strong><\/a>.<\/strong><\/span><\/p>\n

Click here to receive your free copy of the eLanka Newsletter twice a week delivered directly to your inbox!<\/span><\/strong><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

We reviewed the health habits of centenarians. These four things could lead to a longer life – By Zhaoli Dai-Keller and Perminder Sachdev Source:-abc.net. The number of centenarians around the world rose from 151,000 in 2000\u00a0to 573,000 in 2021. People are living longer, and we can expect to see more people reach 100 in the […]<\/p>\n","protected":false},"author":3,"featured_media":140681,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20],"tags":[68845,68847,68836,68842,68828,68840,68831,68839,68834,68830,68841,68844,68843,49040,68829,68832,68833,68837,68835,68838,68846],"class_list":{"0":"post-140680","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"tag-aging-research","9":"tag-aging-well","10":"tag-blue-zones","11":"tag-centenarian-lifestyle","12":"tag-centenarians","13":"tag-chronic-disease-prevention","14":"tag-diverse-diet","15":"tag-extreme-longevity","16":"tag-good-sleep","17":"tag-healthy-aging","18":"tag-healthy-habits","19":"tag-healthy-living-environment","20":"tag-life-expectancy","21":"tag-lifestyle-medicine","22":"tag-longevity","23":"tag-low-salt-intake","24":"tag-lower-medication-use","25":"tag-mediterranean-diet","26":"tag-rural-living","27":"tag-successful-aging","28":"tag-unsw-research","29":"post_format-post-format-aside"},"yoast_head":"\nWe reviewed the health habits of centenarians. 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