The term for people who live to be 100 years old is centenarians, and that group expanded by 51% from 1990 to 2000. While advances in healthcare, nutrition, and education are all reasons that people are living longer than ever before, there are things that you need to do with your body in order to give yourself the best chance to live a long, healthy life—and possibly reach the century mark! And don’t worry, if you don’t do all of these things, it’s never too late to start healthy habits.
Carthage Center for Rehabilitation and Nursing has a look at four traits of people who tend to outlive the rest of us.
- They Enjoy Exercising
Regular exercise is vital, and doing so is a heck of a lot easier if you enjoy it. Many of us drag ourselves either outside or to the gym to get our sweat on, but staying physically active decreases your chances of nearly every disease, including heart disease, diabetes, and even mental health issues. Exercising also helps you build muscle to offset muscle mass that’s lost during the aging process.
- You Get Enough Fiber
Dietary fiber is a major factor of keeping your bad cholesterol numbers in check, as well as improving your insulin sensitivity and promoting weight loss. One study found that increasing your fiber intake by 10 grams reduces your risk of heart disease by up to 17%. To show you how easy this is to accomplish, a cup of raspberries contains eight grams of fiber, a half-cup of bran cereal has nearly nine grams, a half-cup of cooked black beans contains 7.5 grams, and a small pear has 4.3 grams of fiber.
- You Count Calories
A typical American diet is between 2,000 and 3,000 calories, but that number should be around 2,000 for the typical man. A study found that people eating between 1,400 and 2,000 calories per day had hearts that functioned at 15 years younger than their actual age. Sticking to calories that count—nutrient-rich foods—and eliminating empty calories like sweets and simple carbs, can make all of the difference.
- You Make a Habit of Drinking Tea
Both green and black teas contain a number of antioxidants and catechins, which help open up blood vessels. A study in Japan found a correlation between those who drank five or more cups of green tea and a low risk of heart disease and stroke. But you don’t need that much to start seeing some benefits—just one or two fresh-brewed cups daily can make a big difference, but some studies also found that adding milk can negate those effects, so drink it black (or green).
To learn more about Carthage Center for Rehabilitation and Nursing and all of the services they offer, visit http://carthage-center.facilities.centershealthcare.org/.
