Consider this: In the 20th century, the average life expectancy shot up 30 years—the greatest gain in 5,000 years of human history. And this: Centenarians—folks who make it into the triple digits—aren't such an exclusive club anymore, increasing 51% from 1990 to 2000. How to account for these dramatic leaps? Advances in health, education, and disease prevention and treatments are high on the list, and that makes sense. But what you may not know is that seemingly unimportant everyday habits, or circumstances in your past, can influence how long and how well you'll live.
Here, science-based signs you're on a long-life path, plus tips on how to get on track.
You love to work out
If you enjoy sweating it out on the regular, you're in luck. Studies have shown that staying physically active can help improve your longevity and help reduce your risk for heart disease, diabetes, and other health conditions. As you age, you lose muscle mass, but exercise helps you build muscle, so you can keep your metabolism revved up and maintain a healthy weight.
You have a (relatively) flat belly after menopause
Women who are too round in the middle are 20% more likely to die sooner (even if their body mass index is normal), according to a National Institute on Aging study. At midlife, it takes more effort to keep waists trim because shifting hormones cause most extra weight to settle in the middle.
If your waist measures 35 inches or more (for men, 40 inches or more), take these steps:
A. Work two or three 20-minute strength-training sessions into your weekly exercise regimen to preserve lean muscle mass and rev metabolism.
B. Eat a daily serving of omega-3s (in salmon, walnuts, and flaxseed) to help combat inflammation and at least seven daily servings of fruits and vegetables, loaded with disease-fighting antioxidants.
C. Get 25% of your daily calories from healthy fats—such as monounsaturated fatty acids—which protect your heart and may help you store less fat in your belly (for a 1,600-calorie diet, that's 44 g).
You were a healthy-weight teen
A study in the Journal of Pediatrics that followed 137 African Americans from birth to age 28 found that being overweight at age 14 increases your risk of developing type 2 diabetes in adulthood. Adults with diabetes are two to four times more likely to develop heart disease than those without the condition, according to the American Heart Association.
You like raspberries in your oatmeal
Most Americans eat 14 to 17 g of fiber per day; add just 10 g and reduce your risk of dying from heart disease by 17%, according to a Netherlands study. Dietary fiber helps reduce total and LDL ( "bad") cholesterol, improve insulin sensitivity, and boost weight loss.
One easy fix: Top your oatmeal (½ cup dry has 4 g fiber) with 1 cup of raspberries (8 g) and you get 12 g of fiber in just one meal. Other potent fiber-rich foods: ½ cup of 100% bran cereal (8.8 g), ½ cup of cooked lentils (7.8 g), ½ cup of cooked black beans (7.5 g), one medium sweet potato (4.8 g), one small pear (4.3 g).
You make every calorie count
Researchers in St. Louis reported that men and women who limited their daily calories to 1,400 to 2,000 (about 25% fewer calories than those who followed a typical 2,000-to 3,000-calorie Western diet) were literally young at heart—their hearts functioned like those of people 15 years younger. "It's about not just eating less but getting the most nutrition per calorie," says study author Luigi Fontana, MD, PhD, associate professor of medicine at Washington University School of Medicine. Study subjects stuck to vegetables, whole grains, fat-free milk, and lean meat and nixed white bread, soda, and candy. If you cut empty calories and eat more nutrient-rich foods, your health will improve, says Fontana.
You're a tea lover
Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results. You really need only 1 or 2 cups of tea daily to start doing your heart some good—just make sure it's a fresh brew. Ready-to-drink teas (the kind you find in the supermarket beverage section) don't offer the same health benefits. "Once water is added to tea leaves, their catechins degrade within a few days," says Jeffrey Blumberg, PhD, a professor of nutrition science and policy at Tufts University. Also, some studies show that adding milk may eliminate tea's protective effects on the cardiovascular system, so stick to just lemon or honey.
You skip cola (even diet)
Scientists in Boston found that drinking one or more regular or diet colas every day doubles your risk of metabolic syndrome—a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist, that increase your chance of heart disease and diabetes. Controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking can add 6 to 9.5 healthy years to your life.
One culprit could be the additive that gives cola its caramel color, which upped the risk of metabolic syndrome in animal studies. Scientists also speculate that soda drinkers regularly expose their tastebuds to natural or artificial sweeteners, conditioning themselves to prefer and crave sweeter foods, which may lead to weight gain, says Vasan S. Ramachandran, MD, a professor of medicine at Boston University School of Medicine and the study's lead researcher.
You eat purple food
Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols—compounds that reduce heart disease risk and may also protect against Alzheimer's disease, according to research. Polyphenols help keep blood vessels and arteries flexible and healthy. "What's good for your coronary arteries is also good for your brain's blood vessels," says Robert Krikorian, PhD, director of the Cognitive Disorders Center at the University of Cincinnati. Preliminary animal studies suggest that adding dark grapes to your diet may improve brain function. What's more, in a recent human study, researchers found that eating 1 or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.
You don't like burgers
A few palm-size servings (about 2½ ounces) of beef, pork, or lamb now and then is no big deal, but eating more than 18 ounces of red meat per week ups your risk of colorectal cancer—the third most common type, according to a major report by the American Institute for Cancer Research. Colorectal cancer risk also rises by 42% with every 3½-ounce serving of processed meat (such as hot dogs, bacon, and deli meats) eaten per day, the report determined.
Experts aren't sure why red and processed meats are so harmful, but one of their suspects is the carcinogens that can form when meat is grilled, smoked, or cured—or when preservatives, such as nitrates, are added. "You can have an occasional hot dog at a baseball game, but just don't make it a habit," says Karen Collins, RD, a nutrition advisor at AICR. And when you do grill red meat, marinate it first, keep pieces small (kebab-size), and flip them often—all of which can help prevent carcinogens from forming. If you're baking or roasting it, keep the oven temp under 400°F.
You run for 40 minutes a day
Scientists in California found that middle-aged people who did just that—for a total of about 5 hours per week—lived longer and functioned better physically and cognitively as they got older; the researchers tracked runners and nonrunners for 21 years. "What surprised us is that the runners didn't just get less heart disease—they also developed fewer cases of cancer, neurologic diseases, and infections," says study author Eliza Chakravarty, MD, an assistant professor of medicine at Stanford University School of Medicine. "Aerobic exercise keeps the immune system young." If you don't like to run, even 20 minutes a day of any activity that leaves you breathless can boost your health, she says.
You'd rather walk than drive
"Fit" people—defined as those who walk for about 30 minutes a day—are more likely to live longer than those who walk less, regardless of how much body fat they have, according to a recent study of 2,603 men and women. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine, says recent research. So take a walk on your lunch hour, do laps around the field while your kid is at soccer practice—find ways to move a little more, every day.
You don't have a housekeeper
Just by vacuuming, mopping floors, or washing windows for a little more than an hour, the average person can burn about 285 calories, lowering risk of death by 30%, according to a study of 302 adults in their 70s and 80s.
You strengthen your legs
Lower-body strength translates into good balance, flexibility, and endurance. As you get older, those attributes are key to reducing your risk of falls and injuries—particularly hip fractures, which often quickly lead to declining health. Up to 20% of hip-fracture patients die within 1 year because of complications from the trauma. "Having weak thigh muscles is the number one predictor of frailty in old age," says Robert Butler, MD, president of the International Longevity Center–USA in New York City.
To strengthen them, target your quads with the "phantom chair" move, says Joan Price, author of The Anytime, Anywhere Exercise Book. Here's how: Stand with back against wall. Slowly walk feet out and slide back down until you're in a seated position, ensuring knees are behind toes and lower back is pressed against wall. Hold until your thighs tell you, Enough! Do this daily, increasing your hold by a few seconds each time.
You're the life of the party
Outgoing people are 50% less likely to develop dementia, according to a recent study of more than 500 men and women age 78 and older from the Karolinska Institute in Sweden. Participants also described themselves as not easily stressed. Researchers speculate that their more resilient brains may be due to lower levels of cortisol—studies show that over secretion of this "stress hormone" can inhibit brain cells' communication. Science-backed ways to cut cortisol levels: Meditate, sip black tea, or take a nap.
You're a flourisher
About 17% of Americans are flourishers, says a study in American Psychologist. They have a positive outlook on life, a sense of purpose and community, and are healthier than "languishers"—about 10% of adults who don't feel good about them selves. Most of us fall somewhere in between. "We should strive to flourish, to find meaning in our lives," says Corey Keyes, PhD, a professor of sociology at Emory University. "In Sardinia and Okinawa, where people live the longest, hard work is important, but not more so than spending time with family, nurturing spirituality, and doing for others."
You feel 13 years younger than you are
That's what older people in good health said in a recent survey of more than 500 men and women age 70 and older. "Feeling youthful is linked to better health and a longer life," says researcher Jacqui Smith, PhD, professor of psychology at the University of Michigan. "It can improve optimism and motivation to overcome challenges, which helps reduce stress and boost your immune system and ultimately lowers your risk of disease."
You embrace the challenge
People who consider themselves self-disciplined, organized achievers live longer and have up to an 89% lower risk of developing Alzheimer's than the less conscientious, according to two studies. When you're good at focusing your attention, you use more brainpower, says the lead researcher in both studies, Robert S. Wilson, PhD, a professor of neurological sciences and psychology at Rush University Medical Center in Chicago.
Set personal or career goals, and challenge yourself to meet them by a certain time. Also, try new things to stimulate your brain: If you always read fiction, pick up an autobiography instead. The next day, try to recall three facts you learned from the reading.
You really like your friends...
"Good interpersonal relationships act as a buffer against stress," says Micah Sadigh, PhD, an associate professor of psychology at Cedar Crest College. Knowing you have people who support you keeps you healthy, mentally and physically: Chronic stress weakens the immune system and ages cells faster, ultimately shortening life span by 4 to 8 years, according to one study. Not just any person will do, however. "You need friends you can talk to without being judged or criticized," says Sadigh.
...and they're healthy.
If your closest friends gain weight, your chance of doing the same could increase by 57%, according to a study in the New England of Journal of Medicine. "To maintain a healthy lifestyle, it's important to associate with people who have similar goals," says Nicholas A. Christakis, MD, PhD, the study's lead researcher. Join a weight loss group, or train with a pal for a charity walk.
You've been a college freshman
A Harvard Medical School study found that people with more than 12 years of formal education (even if it's only 1 year of college) live 18 months longer than those with fewer years of schooling. Why? The more education you have, the less likely you are to smoke. In fact, only about 10% of adults with an undergraduate degree smoke, compared with 35% of those with a high school education or less, according to the CDC.
You embrace techie trends
Learn Twitter or Skype to help keep brain cells young and healthy, says Sherri Snelling, senior director for Evercare (part of United-Healthcare), a group that sponsors an annual poll of US centenarians. Many of the oldest Americans send emails, Google lost friends, and even date online. Researchers say using the latest technology helps keep us not only mentally spry but socially engaged: "Stay connected to friends, family, and current events, and you feel vital and relevant," says Snelling.
Your pulse beats 15 times in 15 seconds
That equates to 60 beats per minute—or how many times a healthy heart beats at rest. Most people have resting rates between 60 and 100 bpm, though the closer to the lower end of the spectrum, the healthier. A slower pulse means your heart doesn't have to work as hard and could last longer, says Leslie Cho, MD, director of the Women's Cardiovascular Center at the Cleveland Clinic.
You started menopause after age 52
Studies show that naturally experiencing it later can mean an increased life span. One reason: "Women who go through menopause late have a much lower risk of heart disease," says Mary Jane Minkin, MD, clinical professor of obstetrics and gynecology at Yale University School of Medicine.
You had a baby later in life
If you got pregnant naturally after age 44, you're about 15% less likely to die during any year after age 50 than your friends who had their babies before age 40, reports a recent University of Utah study. "If your ovaries are healthy and you are capable of having children at that age, that's a marker that you have genes operating that will help you live longer," says lead researcher Ken R. Smith, PhD, professor of human development at the university.
Your mom had you young
If she was under age 25, you're twice as likely to live to 100 as someone born to an older mom, according to University of Chicago scientists. They suspect that younger moms' best eggs go first to fertilization, thus healthier offspring.
You don't snore
Snoring is a major sign of obstructive sleep apnea, a disorder that causes you to stop breathing briefly because throat tissue collapses and blocks your airway. In severe cases, this can happen 60 to 70 times per hour. Sleep apnea can cause high blood pressure, memory problems, weight gain, and depression. An 18-year study found that people without OSA were 3 times more likely to live longer than those with severe apnea. If you snore and have excessive daytime drowsiness or mood changes, talk with your doctor about a referral to a sleep center.
You get your vitamin D levels tested
For optimal disease protection, we need at least 30 nanograms of vitamin D per milliliter of blood, reports a study in the Archives of Internal Medicine. Nearly 80% of Americans have less than that. Vitamin D not only helps bones ward off osteoporosis but may also reduce your risk of cancer, heart disease, and infection, says lead researcher Adit A. Ginde, MD, MPH, an assistant professor of surgery at the University of Colorado Denver School of Medicine. If needed, you can take a daily supplement to get your numbers up. Doctors can measure your levels with a simple blood test, but periodic monitoring may be necessary—vitamin D turns toxic at 100 to 150 ng/mL.
You have a traffic-free commute
That bodes well for your heart: According to a new German study, patients who suffered from heart attacks were three times more likely to have been in traffic shortly before symptoms began. While the exact link can’t yet be determined, scientists hypothesize that the combination of air pollution from oncoming cars and stress could be increasing heart attack risk.
You don’t have psoriasis
Women who have been diagnosed with the chronic skin condition are 63% more likely to develop diabetes and have a 17% increased risk of high blood pressure, researchers reported in the Archives of Dermatology. Chronic inflammation associated with all three conditions could be the link, and scientists say the findings (based on data from more than 77,000 participants in the Brigham and Women’s Hospital-based Nurses’ Health Study over 24 years) suggest psoriasis should be viewed as not just a skin disease, but as a systemic disorder.
You attend religious services at least once a week
Women who do so have a 20% reduced risk of death, regardless of whether they smoke, drink alcohol, or exercise, found a recent study of more than 92,000 women by Yeshiva University and Albert Einstein College of Medicine. Researchers credit the emotional support and respite from stress that going to regular services can provide.
You're a good grandparent
If you spend time playing with and caring for a grandchild, you’re 37% more likely to survive than those who do not care for their grandchildren, according to analysis of the Berlin Aging Study. Don’t have grandchildren? Don’t worry. Even study volunteers who cared for others outside of their family through charity work lived an average of 3 years longer than those who did not care for anyone. Still, be wary not to get too involved; helping too much, so that it adds stress to your life, can negatively impact both your physical and mental health.
Sandra Gordon, Prevention
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