It was previously believed that living for many years was only a matter of genes, however, today, we know that genetics is only 20% of our longevity. He The remaining 80% depends on how we live, how we take care of ourselves, how we relate… No secret or extremely complex formulas, simply the application of those habits that we all know are beneficial for our body.
Food: fewer calories, to live long
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Diet is the basis of health. Many scientists have studied the lifestyle habits that occur in Blue Zonesfive places in the world, where it is common for people to live more than 100 years and in good health —ORKinawa (Japan), Nicoya (Costa Rica), Ikaria (Greece), Loma Linda (California) and Sardinia (Italy)—, and although they all have their particularities, in these communities, moderation and quality are the keys.
Residents of these places choose local, whole and plant-based foods
Caroline Thomason, expert nutritionist in the Blue Zones, explains: “Longevity is accompanied by fewer chronic diseases and much more vitality in old age.” Residents of these places choose local, whole and plant-based foods. Additionally, they avoid red meat and added sugars, preferring to cook at home and share their meals with family and friends, strengthening social connections.
Motion
Another great friend of longevity is physical exercise, even at advanced ages. A study by the University of Zaragoza and the Department of Health of the Basque Government and Osakidetza with centenarians has shown that People over 100 years of age managed to improve their autonomy and biological markers of fragilityafter strength training twice a week, for three months.
Exercise improves quality of life and provides autonomy, security and well-being
The researchers of the study, Nuria Garatachea and Ander Matheu, pointed out that “it is never too late to really start training. Although we cannot say that it lengthens your life, it does improve the quality of life: autonomy, security and well-being. Physical activity strengthens muscles, in addition to modulating biological processes linked to aging and fragility, even beyond adulthood.”
The aging of the population represents a challenge for the socio-economic and health system and for society in general. The aging population is constantly increasing worldwide, especially in the most advanced countries; Hence the importance of carrying out this type of studies that facilitate decision-making regarding population aging.
Multilingualism
Keeping the mind active safeguards the brain. The research center Basque Center on Cognition, Brain and Language (BCBL) has participated in research, published in Nature Aging, which has analyzed data from more than 86,000 people from 27 European countries, which reveals that multilingualism helps to stay young. The team of experts, including Lucía Amoruso, BCBL researcher, concluded that Multilingual people “experience slower biobehavioral aging compared to monolinguals. Our work provides strong evidence that multilingualism functions as a protective factor for healthy aging,” Amoruso highlights.
The results of the study conclude that people from countries where more than one language is spoken are half as likely to show signs of accelerated aging. Instead, Those who only speak one language have twice the risk of aging earlier. Learning and using languages activates brain networks fundamental for memory, attention, and social interaction, strengthening resilience in life
Routine
The learnedr Manuel de la Peñainternationally recognized for his theory on resistance to aging and author of the best-selling book “Guide to living healthy 120 years” defends that a handful of small changes achieve big achievements: taking a 20-minute walk a day, preparing food at home, giving priority to fruits and vegetables, listening to music, learning a foreign language or maintaining solid social relationships… They are available tools that They extend life and improve its quality. Also, avoid tobacco and alcohol, take care of the microbiota and manage stress They consciously strengthen health in every sense.
Quick tips to get started today
- Walk at least 20 minutes daily.
- Cook at home and share food with someone.
- Add more vegetables and fruits to your diet.
- Learn something new every week: a language, an instrument, a mental game.
- Meditate or breathe deeply 10 minutes a day.
- Listen to music you like and dance when you can.
The mix of good nutrition, exercise, mental stimulation, emotional resilience and an environment that favors you… Living for many years does not only depend on genes or destiny. As De la Peña states, “Extreme longevity is possible through conscious habits, exercise, correct nutrition, music and emotional care”.
