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Healthy Living Habits for Men: Live to Be 100 Years Young

By Edited Oct 16, 2016 1 0

It's a well known fact that many healthy habits contribute to a higher life expectancy while bad habits such as poor diet, smoking and a sedentary lifestyle all have a negative impact on longevity. Certain factors such as genetics and family history of diseases are cards that are dealt to you, but there's a lot you can proactively do to maintain a long and healthy life. In fact, your lifestyle choices and living conditions account for at least 70% of the factors that ultimately determine your lifespan. Learn what it takes to maintain a healthy lifestyle so that you'll be able to celebrate your 100th birthday.

Maintain a healthy diet throughout life

Diet is one of the keys to a long life. Obvious health foods include plenty of fresh fruits and vegetables, which help decrease the risk of heart disease and cancer. Fish in particular provides the body with omega 3 fatty acids, which enhances cardiovascular health. Drinking wine in moderation can also help reduce the risk of heart disease. It's ideal to eat a number of meals with smaller portion sizes versus a couple of large meals during the day. Keeping the bulk of your caloric intake from food consumption before 7pm in the evening also helps. In general, diets rich in fiber, fruits, vegetables, whole grains and minerals can help you live longer.

The Okinawa diet, based on the eating habits of the people from Okinawa island off the coast of Japan, emphasizes the importance of consuming foods that are low in calories and high in nutrients. Note that Okinawa has the highest number of centenarians per capita on the planet. Examples of foods in this diet include miso soup, fish, leafy green vegetables, green tea, tofu, sweet potatoes, soy products, pork, fruits and whole grains. Foods in the Okinawa diet are classified as featherweight, lightweight, middleweight and heavyweight, depending on the calorie density. You can take in far fewer calories each day with this diet plan as it emphasizes eating low calorie foods over high calorie foods while still feeling full after a meal.

Get plenty of exercise and make it a goal to lose belly fat

A lifelong fitness routine is an easy way to increase your odds of seeing 100 and to maintain a healthy weight. Researchers have observed that men who exercise regularly can reduce their risk of dying before the age of 90 by up to 30%. Hypertension and obesity have dire consequences for cardiovascular health and life expectancy but both are preventable by losing belly fat, which underscores the importance of building lean muscles in favor of storing fat deposits around the waistline.

Schedule routine health checkups with your doctor

Many men avoid the doctor's office because they're afraid, embarrassed, or perhaps it's seen as a sign of weakness. It's important to see your doctor each year if you're over 50 in order to get screened for potential diseases that could threaten your qualify of life and longevity. Prostate cancer is the second leading cause of cancer death of men in the United States. The sad thing is that it's completely preventable through routine checkups. You should get checked for high blood pressure and cholesterol levels too. Many diseases can be revealed via a simple blood test. If you smoke, make a serious attempt to quit – studies show that non-smokers are two times more likely to reach the age of 90 compared to smokers.

Maintain a close network of friends

People who maintain healthy social connections with their friends tend to live longer, especially those who socialize with friends in old age. Interestingly enough, it's been observed that keeping close contact with friends played more of a role in high life expectancy than keeping close contact with family, at least statistically. Being married also helps you live longer as well.

Get enough quality sleep

Maintaining good sleep habits is essential in your quest for longevity. Getting 7 to 8 hours each night is the optimal amount. Avoid exercising and eating close to bedtime.



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