12 simple ways to live to 100

The secret to living a longer life is really not a big secret anymore. The information is out there. Here are 12 ways you can live to 100, with tips that we can use in our daily lives. As always, make sure you consult your physician before making any significant changes.

By DIANNE DURKIN

#1: Run/walk through your life. People who walk in early life and beyond live longer. In the Aug. 11, 2008, issue of Archives of Internal Medicine, researchers stated that exercise is essential to keeping the body strong and supple, boosting the blood supply to the brain, maintaining bone density, and controlling stress and anxiety. Stay fit with 30 minutes of moderate to vigorous activity each day, which can include brisk walking, cycling, swimming or dancing.

#2: Train your brain. It’s not just physical exercise that pays dividends over time. Successful aging requires a commitment to brain fitness. Brain workouts include learning a new language, playing a musical instrument and doing daily puzzles such as crosswords or Sudoku.

#3: Eat right. Specific substances shown to help fight aging include grapes and red wine, blueberries, raspberries and cranberries. These help discourage inflammation believed to be the root of cardio decline, cardiovascular disease, arthritis, cancer and more. Youth-enhancing foods include walnuts, strawberries, pomegranate juice, green tea, sweet potatoes and spinach.

#4: Flaxseed, fish and Omega-3 fatty acids. Omega-3 fatty acids support heart, brain, joint and skin health. Most have shown promise in limiting the development of plaque in the brain associated with Alzheimer’s disease. Good sources are fish, such as salmon and herring, flaxseeds and walnuts.

#5: Turn to turmeric. Turmeric confers cognitive benefits. It has been known to reduce inflammation, improve learning and sharpen memory.

#6: Cut calories. Staying slim may add years of healthy living to your life. Researchers at Washington University found that reducing your calorie intake by 300 to 500 calories a day may slow the aging process.

#7: Let the sunshine in. Vitamin D plays an even more important role in our health as we age, yet an increasing number of Americans are deficient in Vitamin D. Recent studies have linked low levels of Vitamin D to increased heart attack risks, as well more than double the risk of death from any cause.

#8: Attack anxiety. Anxiety is the enemy of longevity. A Purdue University study found that those who managed stress well were more likely to stay alive than those who worried too much and reacted to stress negatively.

#9: Work for a living. Goals and passion are essential for longevity. Take classes, volunteer, do what it takes to keep yourself young.

#10: Friends for life. Socializing, including staying in touch with your friends and family and being a part of community groups, becomes more important as you age. Social isolation in all age groups is a risk factor for stress, health problems and even death.

#11: Take time to play. While work is important, so is play. Throughout life, make time to take vacations, enjoy lazy weekends, laugh with friends, play with children and grandchildren, and continue to build memories.

#12: Laugh. Laughter truly is the best medicine. Researchers at the University of Maryland Medical Center found that people with heart disease are 40 percent less likely to laugh in a variety of situations. Bottom line: Respect laughter – it works!

Dianne Durkin is Ms. New Hampshire Senior America 2009 and president of the Loyalty Factor in Portsmouth.