The average lifespan of a person is growing. Maria Branyas Morera, a Spanish supercentenarian who was born in the United States, is now the oldest person still alive.
She is the 22nd-oldest verified alive individual ever at 116 years old.
But scientists estimate that a person might live for decades longer than the oldest people on the earth right now as time goes on and medical advancements continue to extend life expectancy.
That being said, here’s how you can prolong your life while maintaining good health for that long!
At the same time, according to research that was published in Nature Communications back in 2021, the “absolute limit of human lifetime” is 120 to 150 years.
Scientists discovered that this age bracket is when the human body entirely loses its resilience, or its capacity to recover from disease and injury.
To reach this conclusion, they used mathematical modeling to examine medical data from more than 500,000 individuals from all over the US, UK, and Russia.
Learning how to extend your health span is the key to enjoying a long and fulfilling life so here are some things you should start doing right now, according to a number of experts in the field!
- Stick to the so-called “five-a-day” formula
It may be challenging to stay on top of nutritional needs, but researchers from the Harvard T. H. Chan School of Public Health decided to try and simplify it with a 5 formula supported by science. Two portions of fruit and 3 servings of vegetables each day are all that is required to improve your health and life expectancy.
Dong D. Wang, the lead author of the study, told CNBC that “This amount offers the most benefit in terms of prevention of the most major chronic diseases and is a pretty achievable intake for the general public.”
- Be more positive about aging.
If you don’t take any action to stop yourself from believing that you’ll live a miserable old life, the odds are that you will.
A study that was published in The International Journal of Aging and Human Development in 2020 found that people who were positive about aging were more inclined to act in a way that would help them live happier and longer lives.
Co-author Shelbie Turner explains that “What people read, watch, and hear about later life affects their overall perceptions of old age, even when they are young. And if they have negative stereotypes, they can carry those with them all throughout life, and internalize the negativity eventually. Then we set ourselves up for a self fulfillment prophecy where we expect only decline and loss in old age, so they’re not motivated to engage in health behaviors that could prevent or delay negative aging consequences.”
- Sit on the floor more
Sitting on the floor is customary in Japan, which is the place of residence for many of the oldest people in the world. Blue Zones creator Dan Buettner also shares that “I spent 2 days with a 103 year old woman and witnessed her go up and down from the floor 30 or even 40 times, so that is like 30 or 40 squats done every day.”
The sitting-rising exam is used to evaluate a practice that involves getting up and down from a cross-legged sat position.
According to a study shared in the European Journal of Preventive Cardiology, people who could not complete this movement had a five to six times greater risk of passing away than those who could.
- Follow the Mediterranean Diet
Because the Mediterranean diet is so effective, you’ll hear professionals recommending it frequently.
It is focused on nutrient-dense fats, seeds, nuts, legumes, fruits, vegetables, grains, as well as seafood—all of which can be crucial in understanding how to lengthen one’s life expectancy.
During an episode of You Versus Food on Well+Good’s YouTube channel, registered dietitian Tracy Lockwood Beckerman explained that “The Mediterranean Diet is not a specific set of rules and restrictions, making it much easier to adopt than other trendy diets. It’s got some serious scientific backing and it doesn’t have to be super expensive.”
According to research that was published in the medical journal Gut back in 2020, eating a Mediterranean-style diet may slow down aging by reducing inflammatory indicators and improving gut and brain health.
- Be compassion
You can live a longer, happier life by taking care of other people, not just yourself.
Compassion, according to the Dalai Lama, who is approaching his 87th birthday, is essential for happiness.
He previously said, according to HuffPost, “Compassion… opens our heart. Your mind is narrowed by fear, anger, and hatred.
A paper published in the American Journal of Preventive Medicine shows that volunteering is a popular hobby among people who live longer lives.
Research scientist Eric S. Kim, stated in a press release that “Our results show that volunteerism among older adults does not just strengthen communities, but also enriches our own lives by strengthening our bonds to other people, helping us feel a sense of purpose and wellbeing, and protecting us from loneliness, depression, and hopelessness.”