Secrets of centenarians: how to stay in shape even at 100 years old

There are "blue zones" in the world — places where the average life expectancy is 80-90 years. There are such zones in Italy, Japan, America and Costa Rica. Scientists have found out the secrets of centenarians in these countries, and all of them are based on nutrition, physical activity and internal mood. But in the CIS countries there are also many people who celebrated the centenary. The editors of estet-portal.com have collected all the tips from  centenarians that will help you and your loved ones not only to prolong life, but also to enjoy it .

• Natural Physical Activity — pledge of longevity
• The secrets of centenarians lie in proper nutrition
• Warm-up for the mind — daily obligatory ritual
• How positive thinking affects life expectancy
• Planning & Goals — Japanese Longevity Secrets
• How to influence  life expectancy yourself

Natural physical activity — pledge of longevity

You need to think about the length of your life before old age comes. From a young age, you need to regularly load your body with physical exercises. Constant stress will save you from early dementia, Alzheimer's disease, arthritis and fractures.

Exercise in old age helps to absorb nutrients from food, reduces the risk of diabetes, and strengthens muscle and bone tissues. Bone strength is especially important in old age, because fractures are quite common in older people.

The secrets of centenarians lie in proper nutrition

We — what we eat. In order to stay healthy, it is important to eat healthy food and not to abuse alcohol. It is widely believed among the Japanese that it is necessary to satisfy the body's need for food on 7/8. This way you will not overeat you will save excess fats and will have a healthy body.

Many centenarians eat meat not more often 2-3 times a week, regularly eat vegetables, cereals and fish. Centenarians in the CIS agree that you should regularly drink fermented baked milk, kefir or natural kvass. Back in the early twentieth century, this was confirmed by the scientist Ilya Mechnikov. It is worth listening to his opinion, if only because for achievements in immunity and gerontology he received the Nobel Prize. According to his research, an acidic environment promotes beneficial bacteria in the intestines. They improve digestion and have a beneficial effect on the gastrointestinal tract.

Warm-up for the mind — daily obligatory ritual

In order not to forget where you put your phone or glasses, you need to exercise your memory regularly. Without the proper mental load, this will not work. You can solve crossword puzzles, play chess or checkers, help your grandchildren with lessons. If & nbsp; you are not for & nbsp; all my life is not & nbsp; it had time to learn English, German or Italian, then & nbsp; after 60 & nbsp; it will be on time. You will not only enjoy the fact that your old dream has come true, but will help your body.

For memory training, it is important to gain new knowledge and learn something new. If you think that the brain works better in the first half of life, then look at the heads of Western companies. Most of the leadership positions are occupied by people over 45 years of age. This happens because the brain is no longer loaded with the problems of small children and everyday — everything has long been established and resolved, so the potential for mental abilities is much higher.

Read also: Training the gyrus: useful exercises for the brain

How positive thinking affects life expectancy

All long-livers say in one voice that it is very important to be able to enjoy life. If you are constantly dissatisfied, then you are always in a state of stress. This negatively affects the work of the heart. Have you noticed that the age of heart attacks and strokes has become much younger? This is because people do not keep up with the pace of life, are dissatisfied with their position in society, and try to live up to someone else's ideals. In the                

In old age, the ability to enjoy what is — very important. First, it will reduce the risk of heart disease. Secondly, children and  grandchildren will not want to come to the eternally grouchy grandmother. And in old age, it is extremely important for psychological and physical comfort to feel important, needed and loved.

Planning & Goals — Japanese Longevity Secrets

Set achievable goals for yourself, schedule meetings or leisure activities so that you have a meaning in life. The body is controlled by the brain, and he should know why he needs every new day or month of life.

Curious facts:

• Japanese physician Shigeaki Hinohara died at 105 years. After his death, they found a diary in which five future months were planned. The doctor knew what he want and will do daily.

• In early 2000, there was an increase in the death rate of the elderly. This is because many people had a goal — live to the new millennium.

Read also: How making to-do lists will make your life easier

How to influence  life expectancy yourself

Of course, no one is immune from illness or unforeseen circumstances, but everyone can affect the quality of life and its duration. Here are a few factors that will help you stay alert at any age:

• Proper and healthy nutrition to fill the body with vitamins and minerals.

• Physical activity will give the body and bones elasticity, strength and will help to fight age-related changes in the figure.

• Mental activity will relieve senile mental disorders and forgetfulness.

• Life planning gives you an understanding of why you need to live more and more.

• Proper positive thinking reduces the risk of having a heart attack or stroke, and also plays an important role in socialization.

If it is reasonable to approach all aspects, then the secrets of longevity are available to absolutely everyone. Main — understand that you need to not just live day after day, but to feel comfortable and influence the quality of your life.

Read also: 5 main habits that cause the brain to age

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