The life expectancy for seniors today is longer than it was in the past. Many seniors enjoy good health during their older years, too. There are some steps you can take to maximize your life expectancy, and stay healthy as you grow older.
Life Expectancy And Diet
There are some cultures that have an impressive life expectancy. Diet plays an important part in living past eighty, ninety, and even past one hundred years of age. You can learn about some of these diets, and make changes in your own eating habits.
Okinawa has one of the highest life expectancies in the world. Hundreds of citizens are currently over 100 years of age. Not only do they live longer, but they are less likely to suffer from certain cancers and heart disease.
The traditional Okinawan diet consists of 30% yellow and green vegetables. While they eat small amounts of rice, the purple sweet potato is often eaten instead of rice. The diet includes legumes, soy, and small servings of fish.
In Okinawa, people consume less poultry, meat, sugar, grains, and polyunsaturated fat than Japanese diets. The daily diet has approximately 1785 calories, so it is an excellent choice for weight control as well as its health benefits.
The island of Sardinia is known for longevity, too. Individuals on this island tend to follow the Mediterranean diet. The Mediterranean diet is rich in fish, nuts, whole grains, fruit, beans, and other vegetables. Olive oil is commonly used in this diet.
Sugary products, cheese, and meats are rarely eaten. This diet may decrease your risk of depression and heart disease, too.
Monaco has a high life expectancy. The average diet in Monaco includes plenty of seafood. There are numerous health benefits to the Omega-3 fats found in seafood. Individuals in Monaco also eat a variety of fresh vegetables and fruits.
Seafood and vegetables are also responsible for the long lifespan of individuals in Macau. Macanese diets combine Asian and Portuguese cuisines. They use fresh ingredients and a variety of spices.
The Japanese population also has a high life expectancy. Light, balanced meals help them stay healthy. Fish, tofu, leafy greens, and seaweeds are common foods in the Japanese diet. There is much less heart disease and cancer. Many ingredients in Japanese meals contain high levels of antioxidants.
Loma Linda, California, is a community that is rich in the culture of the Seventh-Day Adventist religion. There are reasons they have a longer lifespan than average Americans. Along with other healthy lifestyle habits, they eat a vegetarian diet.
If you look at all of these diets of individuals with a long life expectancy, it is easy to notice some patterns. The diets of people who tend to live the longest consist mainly of plain, natural foods. None of these populations rely on processed foods or junk food.
Second, meat is minimal in the diets, or not eaten at all. Seafood and fish are often eaten instead of red meat and poultry.
Individuals rarely eat sugar or unhealthy fats. Diets for longevity are plentiful in fruits and vegetables. Diets are generally lower in calories than the average American diet.
You can choose one of these diets for yourself, or you can simply incorporate these healthy habits into your own diet.
Life Expectancy And Your Lifestyle
Whether you are a young senior or elderly, your lifestyle makes a difference. Some changes can help you stay healthy as you grow older, and may even help you live longer.
First, it is only a myth that older people need very little sleep. If you have reduced your amount of sleep, it is harming your health. You may feel tired and lack energy, too. Regardless of your age, eight hours of restful sleep each night is important. You need sleep for your physical and mental health.
Second, exercise is important for elderly persons. If you have a health condition that limits your ability to exercise, check with your doctor before you start an exercise program. If you are relatively healthy, you can walk, hike, ride a bike, or do exercise routines at home. A sedentary lifestyle is extremely unhealthy for individuals of any age.
Third, stress is harmful to your physical health as well as your emotional health. There are a number of ways you can relieve the stress in your life. You can read, exercise, or take a relaxing bath. If you are worried about something, talk to a friend, your home health aide, or your doctor about your concerns.
Fourth, you should not dismiss the importance of companionship for a long, healthy life. Seniors who have companions and friends are healthier than those who have no one in their lives. If you live alone, start to participate in your community. Your life can be full and exciting when you are not isolated and alone.
A fifth tip is to examine unhealthy habits. Whether you started an unhealthy habit as you began to grow older, or have indulged in it for many years, now is the time to give it up. Some of the most common examples include smoking cigarettes or using other forms of tobacco, using illegal drugs, and consuming too much alcohol. None of these products are good for your health, and quitting may extend your lifespan. If you find you are addicted, ask your doctor to help you quit.
Purpose is another lifestyle factor to consider. Elderly persons who have a sense of purpose tend to live longer and enjoy better health. There are many ways you can develop a sense of purpose in your life. It can range from volunteering in your community to taking up a new hobby, writing in a diary or journal, or babysitting a neighbor’s child. When you have purpose and meaning in your life, you will have a healthier, happier outlook. You will feel good when you do something that is meaningful.
When you are considering lifestyle factors, place health care on your list. Visit your doctor regularly so he can perform exams to determine if you have health issues that need treatment. Your personal physician is also an excellent source of advice on how to stay healthy and live longer.
Health care includes your dentist, too. Whether you have dentures or your own natural teeth, you need regular exams. As your oral health affects your general health, routine visits can prevent serious medical conditions.
Everyone wants to live a long, healthy life. These diet and lifestyle changes may help you reach your 100th birthday, and you can be healthier throughout each year. If you start making changes today, you can truly enjoy your senior years.