Hey Shaggheads! Ever thought about how long you are going to live? Have you predetermined an age at which you’d like to strive for? These are things you’ll eventually be confronted with.
I’ve decided that my goal is to live to be 102 years old! Not really any reason in particular other than I have lots of life I still want to live. 40 more years seems like a good amount and would be another lifetime over what I’ve already lived. I threw the 2 in there because that’s my lucky number.
How do I plan on living to be 102? Pretty simple. I plan on taking care of myself and avoiding things that would shorten my lifespan. Although I say that I will still do crazy adventures like flying in unique airplanes and other thrill type activities.
When you hit 60 years old and lose your parents you start thinking about weird things like this. Listen to this episode and start your longevity journey early! I promise you won’t regret it!
After watching my mom and father-in-law both pass away at 81 it motivated me to want to outlive them. Neither one of them were in very good physical health. They both had smoked early in life and if either one of them fell they couldn’t get up on their own.
I refuse to not be able to get up on my own. That’s one of my biggest motivators. I figure if my out-of-shape family members made it to 81 then I should be able to easily make to at least 91 if not 102 by staying in shape!
I do understand that accidents, unknown disease and other factors can change this goal at any time. But, I’m basing this on everything I have control over which is most of my health options.
Here’s a sobering fact: By age 50, 90% of Americans are on pharmaceutical drugs. Luckily I’m 61 and take zero pharmaceutical drugs.
Check out these 15 healthy habits that are key to longevity.
1. Regular Screenings
Annual checkups enable you and your doctor to get to know each other and give a baseline for all of your results. The best time to see your physician is not when you already have symptoms and need help – it’s on a regular basis to catch things early so they are easier to prevent and cure.
2. Stay Physically Active
Make activity part of your daily life, without thinking too much about it. As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life. Your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity.
A recent review observed a 22% lower risk of early death in individuals over 60 who exercised — even though they worked out less than the recommended 150 minutes per week. People who hit the 150-minute recommendation were 28% less likely to die early. What’s more, that number was 35% for those who exercised beyond this guidance.
I go outdoors on the trail every morning for 90 minutes. I also do daily exercises including dumbbell curls, pushups and deep knee squats.
3. Spend Time in Nature and Outdoors
Get outside, in a natural setting, at least once a week. Take long walks, breath in the fresh air, and enjoy the benefits of a soft workout (like Nordic walking). Listen to nature, feel what it does to you, observe its vitality and magic. Get inspired.
Studies have even found that hearing birds singing can increase your happiness throughout the day! An added bonus for me is that I get to see the sunrise almost every morning and I have a huge collection of beautiful sunrises!
Life expectancy can be increased simply by going outside and getting some sun. Exposure to sunlight triggers cells in your skin to produce vitamin D.
4. Avoid Overeating
Animal studies suggest that a 10–50% reduction in normal calorie intake may increase maximum lifespan. Studies of human populations renowned for longevity also observe links between low calorie intake, an extended lifespan, and a lower likelihood of disease.
Allow yourself to be hungry after a meal rather than always feeling stuffed.
There’s now a lot of evidence that fasting turns on longevity pathways. Don’t eat three large meals a day and snack in between. I skip breakfast and go from 7pm at night until 11am the next day without eating.
5. Eat Plenty of Healthy Plant Foods and Nuts
Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may decrease disease risk and promote longevity. This may be my biggest downfall. I eat almost zero veggies. I’m going to try and add more fruit and nuts to my diet.
Accordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of premature death. They also show a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases.
Nuts rich in protein, fiber, antioxidants, and beneficial plant compounds. They’re also a great source of several vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E.
Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some forms of cancer.
I’ve been eating more walnuts because they seem to have some of the best benefits. Salty peanuts are not the nuts they are talking about.
6. Don’t Smoke
Smoking is strongly linked to disease and early death. People who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette.
A recent review states that quitting tobacco before age 40 will prevent almost all increased risks of death from smoking. Keep in mind that it’s never too late to quit.
My family has a history of heart disease. Interesting enough, my relatives that died young of heart disease all smoked. My relatives that did not smoke lived to be much older.
7. Moderate Alcohol Intake
Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death. Then there is alcoholism as well.
There is hope if you like to relax with a drink! Wine is considered particularly beneficial due to its high content of polyphenol antioxidants. Results from a 29-year study showed that men who preferred wine were 34% less likely to die early than those who preferred beer or spirits.
Several studies have found that those who drink one to two glasses of alcohol a day reduce their risk of heart attack and stroke by 25 to 40 percent. You have to find that fine line between the health benefits versus over drinking.
Don’t start drinking thinking that wine will be a health benefit. The benefits of moderate drinking have not been shown to be greater than those of abstaining from alcohol.
I pretty much only drink occasionally on weekends or at special events. I’m not a 5 o’clock cocktail person. I stick to vodka and cranberry but sometimes have a glass of wine.
8. Prioritize Happiness and Have a Positive Attitude
Feeling happy can significantly increase your longevity. In fact, happier individuals had a 3.7% reduction in early death over a 5-year study period.
A review of 35 studies showed that happy people may live up to 18% longer than their less happy counterparts.
Happier people are less stressed which is a big factor for your health. Try to manifest happiness any chance you get. It’s all about having a positive attitude.
9. Avoid Chronic Stress and Anxiety
Anxiety and stress may significantly decrease your lifespan. Women suffering from stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer.
If you’re feeling stressed, laughter and optimism could be two key components of the solution. Studies show that pessimistic individuals have a 42% higher risk of early death than more optimistic people.
If you’re not happy in your job or with the person you are with you need to make a change just to help with your health! I’m a lucky guy in the fact that I’m happily married and work for myself doing a job that I love.
10. Nurture Your Social Circle
Research states that maintaining healthy social networks can help you improve your odds of survival by 50%. Having just 3 social ties may decrease your risk of early death by more than 200%. That’s huge!
A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan. Don’t sit at home and become lonely because it will lead to depression.
11. Live With Purpose
Why Ido you wake up in the morning? Knowing your sense of purpose can add seven years to your life expectancy. I suggest you always have something to look forward to.
I keep a year calendar on my wall and map out upcoming adventures and vacations. Looking at the calendar always gives me a sense of purpose and brings me happiness knowing I have fun times ahead.
Start a hobby, join a club or volunteer. Make sure you have something or someone relying on you and it will give you that drive to stay connected.
12. Drink Coffee or Tea
Both coffee and tea are linked to a decreased risk of chronic disease. The polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease.
Similarly, coffee is linked to a lower risk of type 2 diabetes, heart disease, and certain cancers and brain ailments, such as Alzheimer’s and Parkinson’s.
Beware that too much caffeine can also lead to anxiety and insomnia, so you’ll want to curb your intake to the recommended limit of around 4 cups of coffee a day.
I only drink tea and have never had a cup of coffee. I gave up soft drinks a few decades ago. I do need to drink more green tea.
13. Develop Good Sleeping Habits
Sleep is crucial for regulating cell function and helping your body heal. A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day.
I’m really good at going to sleep and waking up at the same time. I do not have trouble falling asleep or waking up in the middle of the night.
Sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38%.
My biggest sleeping concern is not getting enough sleep. I probably get 5.5 hours of sleep every night. This is something I need to work even though I am able to sneak naps in if I need them.
14. Oral Health
This is one most people do not think about. My wife is a dental hygienist so I hear about the effects of bad teeth. My mom eventually had to have dental implants and she was miserable the entire time she had them.
Oral health is more important to your long-term health than you may think. With over 600 types of bacteria living in your mouth at any time, it is critical to practice regular oral hygiene like brushing and flossing.
Unchecked oral bacteria can lead to gum disease which can make it easier for your gums to start bleeding. This bacteria can then travel through the rest of your body through the concentrated blood vessels in your gums, causing many more health problems to arise.
Floss daily, brush your teeth, and see your dentist regularly to stay ahead of any oral health issues that may arise. Flossing helps me from having bleeding gums and also makes teeth cleaning a painless process.
I actually don’t use dental floss. I use special plastic picks to clean between my teeth after every meal. When I can’t use them it drives me crazy!
15. Keep Learning
Mental stimulation is important for cognitive health. Engage in lifelong learning, whether it’s through reading, puzzles, or learning a new skill or hobby
Not only does learning keep your mind sharp it also gives you purpose! Learn new things and you’ll be motivated to live longer!
That’s about it! Move it or lose it!
Leave a Comment