4 habits that will help you live to be a hundred years old.

(Dan Tri Newspaper) - Ethel Caterham, 115 years old, currently living in Lightwater, Surrey, United Kingdom, has officially been recognized as the world's oldest living person.

Báo Dân trí•22/05/2025

Many people are probably curious to know the secret to Mrs. Caterham's longevity.

While seeking health and longevity advice from centenarians isn't always the best option, as they are often exceptions and not representative of the majority, studies on centenarians still offer valuable lifestyle lessons that can help us increase our chances of living healthier and longer lives.

Physical activity

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Athletes at the Aqua Warriors Halong Bay competition (Photo: Manh Quan).

Physical activity is great for you. Research shows that people who are physically active every day tend to live longer and healthier lives. Going from being inactive to engaging in about 75 minutes of brisk walking per week can add approximately two years to your lifespan.

But perhaps few people know just how harmful a sedentary lifestyle is to your health and longevity. A sedentary lifestyle not only doesn't improve health, it's actually detrimental. Research shows that a sedentary lifestyle is associated with a higher risk of premature death than any other cause.

If you want to live longer, you should try to avoid sitting for long periods of time if possible. Practical advice includes getting up every 30 minutes, meeting someone at the office instead of calling or emailing them, and standing on public transport while commuting.

This, along with moderate exercise for about 30 minutes most days, will help maximize your chances of living a long and healthy life.

Eat plenty of fruits and vegetables.

A recent study that followed approximately 100,000 people for 30 years found that those who lived to age 70 in good health (meaning they had no chronic diseases) tended to eat more fruits, vegetables, whole grains, nuts, and legumes, and less trans fats, red or processed meats, fried foods, and sugary foods.

Importantly, this study doesn't say you have to be a vegetarian or never eat red meat; it simply identifies dietary trends related to healthy aging.

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Eating plenty of fruits and vegetables is one way to live a healthier and longer life (Photo: Canva).

The timing and amount of food you eat also play a role in the aging process. Research shows that calorie restriction and intermittent fasting in animals may help extend lifespan.

Studies on humans have also shown that following a diet for three weeks can lead to similar positive metabolic changes, consistent with what we see in longer-lived animals.

However, larger, longer-term studies are needed to determine how this impacts human health and longevity.

Sleep

Getting regular and quality sleep is also crucial for long-term health and overall longevity.

A study of around 500,000 Britons found that people with irregular sleep habits were associated with a 50% higher risk of premature death compared to those with regular sleep habits.

Shift workers have a higher risk of stroke, and nurses who work rotating shifts for decades are less healthy and die earlier in retirement than nurses who don't work shifts.

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Want to live longer? Then try to get good sleep as often as possible (photo: Canva).

Although good, regular sleep is crucial for health, the amount of sleep needed and the best time to go to bed seem to depend heavily on the individual, as each person has different work, lifestyle, and habits that affect their sleeping conditions.

However, the UK's National Health Service recommends that adults get between 7 and 9 hours of sleep per day.

Stress

Stress has many effects on your health; for example, childhood stressors (such as the loss of a parent, lack of care, or abuse) can negatively impact your health later in life.

Stress even impacts the molecular and cellular levels, increasing the body's inflammation levels, thereby increasing the risk of poor health and premature death.

Conversely, older adults who are highly resilient to stress are less likely to die from any cause. Just eight weeks of regular yoga practice is enough to improve resilience in older adults.

Social connections also have an impact on mental health. People who are more active in their social lives also tend to live longer.

In fact, people over 65 who are actively engaged in daily social interactions are three times more likely to live five years longer than those who rarely participate in social activities. This may be because social connections help reduce stress in life.

The role of genetics

While there are many habits we can change, one thing we can't control when it comes to our lifespan is genetics. Some studies suggest that natural mutations in genes associated with longevity are more common in people who live longer.

While it's difficult to pinpoint the exact role of genetics versus lifestyle when it comes to longevity, current estimates suggest that genetics influences lifespan by 20 to 40%.

But good genetics isn't everything. Ethel Caterham lived to the incredible age of 115, and one of her sisters lived to 104, but two of her daughters died before her, at the ages of 71 and 83.

In summary, if you want to maximize your chances of living as long and healthy a life as possible, try to be more physically active each day, maintain a healthy diet, get enough sleep, and avoid stress as much as possible.

Source: https://dantri.com.vn/khoa-hoc/4-thoi-quen-giup-ban-song-den-tram-tuoi-20250521220552576.htm