100 Little Tips to Help You Live to 100
Do you aspire to one day be a centenarian? In other words, do you want to live to 100? While we can't promise you 100+ years, we do have a good idea of what it takes to maintain your body, mind and soul for a very long time. After all, there is more to longevity than superior genes and good luck.
Dr. Bradley Willcox of the Pacific Health Research Institute in Honolulu told TIME Magazine, "You could have Mercedes-Benz genes, but if you never change the oil, you are not going to last as long as a Ford Escort that you take good care of. Those who have healthier genes and live healthier lives—those guys really survive for a long time."
There are more centenarians living today than ever before. According to a Boston University study, at least 40,000 of them reside in the United States alone. By adhering to the 100 little tips below, you could become a centenarian, too. Though the tips are categorized by subject for your convenience, they are not ordered according to importance. They are all, in fact, equally important to your goal of reaching 100 years of age.
Diet | Exercise | Preventative Care | Mental Health | Lifestyle & Safety
Diet
What is the secret to a long life? Ask any elderly person and you will hear a number of responses that involve diet, from "eggs every morning" to "a drop of whiskey before bed". You will not, however, find a centenarian who has thrived exclusively on Big Macs, so heed the healthy diet tips below.
- Drink at least eight glasses of water a day, as proper hydration is an essential part of a healthy diet.
- Take a daily multivitamin that is appropriate for both your gender and age. Women, for instance, require more calcium than men.
- Have a glass of orange juice or cranberry juice every morning.
- Limit your caffeine intake.
- Avoid excessive amounts of artificial sweeteners, as they have been linked to adverse side effects.
- Learn how to read the Nutrition Facts chart on processed food labels.
- If you have any food sensitivities or allergies, be sure to monitor processed food labels carefully.
- Consume high-fiber foods in order maintain high energy and a healthy GI tract.
- Know when to stop eating. Americans, in particular, are used to unnecessarily large portions and tend to wreak havoc on your health.
- Consume foods that are high in anti-oxidants, such as tomatoes and green leaf vegetables.
- Go organic as much as possible, bypassing unnecessary additives and chemicals.
- Cure your "sweet tooth" with fruits rather than candies, ice cream or similar high-sugar snacks.
- Avoid eating the same meals everyday, as variety is the key to a well-balanced diet.
- Eat a "rainbow" of fruits and vegetables every day, as the most colorful varieties contain the most nutrients.
- Opt for high-protein foods for energy, as opposed to foods that are high in carbohydrates.
- Eat up to 12 ounces of low-mercury fish a week, as the food is rich in Omega-3 fatty acids.
Exercise
You won't live to 100 without adequate physical health, so exercise is a must. Find creative ways to be more active below.
- Regularly maintain your own lawn and garden.
- Take the stairs instead of an elevator.
- Wash your car by hand.
- Take a martial arts class. It will get you in shape and make you more self-sufficient.
- If you are busy with a baby/toddler, work in some exercise with a brisk, daily stroll.
- If you have older children, take them outside and play soccer.
- Sweep and vacuum the entire house every other day.
- Dust the house several times a week.
- Go to a public playground and enjoy the swing set.
- Turn on some music and dance... no one is watching.
- Take your dog for a daily walk.
- Walk, don't run. Walking is better for your joints and a "power walk" will help you reach that target heart rate, just as a jog would.
- Join a gym... and actually use that membership this time. Many gyms are offering less stringent memberships these days, so don't sign your life away.
- In lieu of driving a car short distances, ride a bicycle. It is a way to be health conscious, as well as environmentally conscious.
- Park your car further from the door at the grocery store.
- Leave your credit card at home and go window shopping at the local mall.
- Gather all the unwanted items in your house and donate them to a local shelter.
- Swimming is one of the best forms of exercise, so find a local pool.
- Ride an exercise bike while watching television.
- Plan vacations that involve a lot of activity, such as swimming or hiking.
Preventative Care
In addition to a healthy diet and regular exercise, your body requires general maintenance and preventative medicine. The tips below will help you fend off diseases, conditions and other physical problems.
- Have a yearly physical.
- Get a flu shot every October or November.
- Make sure you are current on all vaccinations, such as tetanus boosters.
- Avoid lingering in large groups of people during cold and flu season.
- Wash your hands several times a day with antibacterial hand soap.
- Don't read magazines or pick up toys at the doctor's office.
- If you are a woman, give yourself monthly breast examinations.
- Schedule a yearly mammogram if you are a woman.
- Women should also receive pap smears every year.
- Receive early and regular prenatal care if you become pregnant.
- If you are over the age of 35, have your cholesterol levels evaluated every few years.
- Monitor your blood pressure if you are over the age of 35, sooner if you or an immediate family member has a history of blood pressure problems.
- If you are a male over the age of 50, schedule an annual prostate exam. African Americans or those with a family history of prostate cancer should start the exams at a younger age.
- Brush your teeth twice a day, preferably every morning and every evening.
- Use a soft-bristled brush that fits your mouth correctly.
- Use fluoride toothpaste.
- Floss daily.
- Schedule a cleaning with the dentist every six months.
- Practice good overall grooming habits, such as taking regular baths or showers.
- Take over-the-counter medicines as a last resort for minor pains and illnesses.
- Try to sleep eight hours every night.
Mental Health
Your mental health is just as important as your physical health. After all, one greatly affects the other. Below are some suggestions for maintaining your mental health so that you can live to 100 and enjoy it. Yes, some of the most profound subjects may be over-simplified here, but these are supposed to be "little" tips, remember?
- Prioritize your life so that you spend a lot of quality time with your loved ones.
- Give your support to those around you and, in turn, accept their support.
- Be open and honest with your friends and family.
- Find a way to tolerate those who are different than you.
- Learn to meditate.
- Find constructive ways to express your moods, particularly anger.
- Accept yourself for who you are.
- Partake in constructive, self esteem-boosting activities, such as volunteering for a charity.
- Learn to properly manage your money.
- Avoid high-stress occupations.
- Learn how to calm yourself down, whether it takes breathing exercises or a walk around the block.
- Take time to do the fun things that you enjoy.
- Go on at least one vacation a year.
- Read literature to broaden your horizons.
- Surround yourself with only good people who have your best interests at heart.
- Break the monotony of boredom by something out of the ordinary. It will help to keep depression at bay.
- If you are suffering from depression, seek help from a physician and your most trusted loved ones.
- If you are prescribed medication for a mental illness, always take the medicine as directed by your physician.
- When you are down, try to watch or read something humorous. Laughter really is the best medicine.
- Get in touch with your spiritual side.
- Don't be a loner. Humans really are social creatures and need interaction.
- If you are a homebody, socialize (safely) online.
- Lighten up. Don't take life too seriously, even if you do want it to be a long one.
- Adopt a mantra that helps to brighten your mood and motivate you.
- Stop worrying about what other people think of you.
- Choose a significant other who respects you and brings out your best side.
- Don't be jealous of others for what they have. Instead, learn to be happy for other people.
- Never stop learning new things. Whether it is a small hobby or a foreign language, always set new goals for yourself.
- Don't go for quick fixes or cheap thrills. Instead, strive long-term happiness and fulfillment.
Lifestyle & Safety
You can have the best genes in the world, as well as a healthy body and mind, but 100+ years won't pass if you live recklessly. While you don't want to be so cautious that you miss out on the fun things in life, the following tips will help you to adopt a safer lifestyle.
- Live in an area that is low in air pollution.
- Live in a neighborhood that is low in crime.
- Don't live in an area known for extreme weather or earthquakes.
- Practice safe sex and try to keep your number of intimate partners low.
- Don't ever start smoking. However, if you do smoke, it is never too late to quit.
- Avoid all recreational drugs.
- Drink alcohol in moderation, if at all.
- Never drink and drive.
- Always wear a seat belt.
- Practice defensive driving skills.
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