Do you  want to live to be 100 or beyond?  Think it’s impossible?

There are over 70,000   centenarians living in the U.S. today and their numbers are expected to grow to over  800,000 by the year 2050.

What are the longevity secrets of these super centenarians and how can they help you reach your goals of a long and fulfilling lifetime?

 1. Eat Well

Super centenarians eat simply and  many eat a colorful plate that includes lots of fruits and vegetables.   Green leafy vegetables, red tomatoes  rich in lycopene, dark colored fruits such as blueberries, plenty of fiber and  oily fish will go a long way toward giving  you a well rounded diet.  If you can’t get fresh vegetables and fruits, eat them frozen since they are usually preserved at the moment of their peak freshness, which is when they are the most nutrious.

Needless to say, it’s better to leave off foods high in fats, salt, and calories and only eat a little red meat per week. 

 2. Exercise

Centenarians are generally active  now or were very active in their younger years.  Experts believe any kind of exercise, no matter how simple, is better than not doing anything and you’re never too old to get started.

Climb Stairs- running up and down a flight of stairs five times a day is actually good for most people, contrary to popular thought.

Walking- walk briskly for 30 minutes three times per week.

Lift Weights- Experts believe bone and muscle loss can be stopped, and in some cases, reversed by lifting weights.    Recently, a group of women in their 50’s and 60’s were able to score as well as women in their 30’s on  a strength test after a weight lifting program.

3. Social

Keep a strong social network of friends.  Make friends by becoming indispensable to others.  That can mean doing a lot of favors and being considerate.  Naturally, most people will reciprocate but building up social credit is not the biggest pay-off.  You have a deep need to feel needed. That gives  you  purpose and rounds out the rough areas of your life. It will also make you  happy.  

4. Curiosity

Stay interested in your world and increase your surroundings, instead of cocooning inside yourself.   That may mean reading, surfing on The Internet, or just going out any chance you get.  I know of one lady who will be 101 on her next birthday and she is a member of the Red Hat Club.  She’s a doer and gets on the bus with the others anytime they go out.  In fact, she has very little patience with seniors  up to twenty years  her junior who spend most of their time complaining and watching television.

5.Play

Give yourself time to pursue hobbies and pastimes that give you pleasure.  Many adults neglect this area of their lives because they think play is only for children.   If you like to play the piano, for example, learn a new piece and make sure is is a little difficult.  If you want to paint, take art lessons and learn how.  Working in your yard may be something you like to do or you may enjoy golf or playing chess or bridge.  If you don’t have a hobby, find one so you won’t be dependent on others to entertain you as you get older.

6. Sleep

Most Americans do not get enough sleep, or they can’t sleep well.   Doctors still think 7 to 8 hours of sleep per night is a good rest period and should be consistent with a schedule you stick to, even on weekends.  Refrain from eating and drinking up to two hours before bedtime.  Do not exercise within three hours before retiring.   A work-out stimulates you and does not help you settle down for a good restful sleep.  Also, check your mattress, if you’re having trouble sleeping.  Surprisingly it could be causing some sleeping problems.    

7. Goals

Don’t give up on your goal to become a centenarian.  Even people with chronic conditions such as heart disease, diabetes, and high blood pressure are living to 100.  Good genes certainly help and people in bad health can’t expect miracles, but more and more people are controlling their chronic conditions very well.  That’s because doctors are learning more about how to monitor these conditions and people are taking more of a pro-active approach toward their own health. 

It’s never too late to start building your life and health around the secrets of super centenarians who have lived to be 100.   As geriatric expert,  Dr. Thomas Perls states, " the older you get, the healthier you’ve been."  Start now and make one small step toward a successful old age.  

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