The term aging in living beings is a slow but continuous cycle. This change is a natural phenomenon which cannot be neglected. This gradual change can be observed from early stage of adulthood. People get affected by several disease or they start to identify deterioration of organs. Noone know till what age they are going to live. So people try to live and wish to fulfill their dreams as soon as possible. The future remains uncertain; we cannot predict what will unfold. But if try to make our present fruitful we can predict the future. The word life expectancy means the average expected age a person can live. According to research the life expectancy has reached 76.1, declining years after years. Here the urge of healthy living in humans starts to emerge. We cannot neglect the fact that people are now too became concious for their health.
Everyone wish to strive for healthy lifestyle and longevity. When the world is dealing with increase in mortality rate we cannot forget the people who are living more than hundred years just by following healthy living. Such people are termed as “CENTEARIANS”. People who cross the age of 100 and complete an age century. Those who have attained the astonishing age of 100 years or more while retaining a high level of physical, mental, and emotional well-being are known as centenarians in healthy living. These extraordinary people offer a tangible example of the potential for a long and fruitful life. Healthy living centenarians frequently credit a variety of factors for their longevity, including a well-balanced and nutritious diet, regular physical activity, strong social ties, and a happy view on life. They put self-care first, participate in joyful and fulfilling activities, and practise gratitude. These people serve as role models for others to adopt healthy behaviours and serve as a reminder that growing older does not preclude living a full and fulfilling life. These people set a good example to adopt the practice of healthy lifestyle and longevity.
Do you ever imagine , how?
The answer is simple they try to attain and strive for healthy lifestyle and longevity. They made their present by regular fit diet and most importantly followed the path of – consistency, discipline and self improvement. Living a healthy lifestyle can be achieved through various methods. So if you wish to live for 100 years start the journey of healthy living from right now.
Why people desire for HEALTHY LIFESTYLE AND LONGEVITY?
People may have various reasons for wishing to live for 100 years or longer. Here are a few ways to live a healthy lifestyle which increases motivation to live longer –
Longevity and Health: Advancements in medical science and healthcare have increased the average life expectancy, and people may wish to take advantage of these improvements to lead healthy lifestyle and longevity. Living longer allows individuals to spend more time with loved ones, pursue their passions, and enjoy the fruits of their labor.
Personal Fulfillment: Many people have long bucket lists of experiences they want to have and goals they want to achieve in their lifetimes. By living for 100 years, they hope to accomplish these aspirations and have a sense of fulfillment. Healthy living becomes a medium to fulfill their wish and desires.
Curiosity and Learning: Human beings are naturally curious and have a thirst for knowledge. A healthy lifestyle and longevity can provide more time for intellectual growth, learning new skills, and exploring different areas of interest.
Relationships and Connections: In ways to live a healthy lifestyle longevity allows for the opportunity to build deep and lasting relationships with friends, family, and loved ones. People value the bonds they create and cherish the memories and experiences shared with others.
Impact and Legacy: Living for 100 years can offer individuals the chance to make a lasting impact on the world. They may aspire to contribute to their communities, make positive changes, and leave a legacy that continues to inspire and benefit future generations.
Technological Advancements: Some individuals may be optimistic about the future and the potential for technological advancements that could significantly improve the quality of life. They may wish to live longer to witness and benefit from these advancements.
It’s important to note that these reasons can vary from person to person, and not everyone may share the same motivations for desiring a longer lifespan. Individual perspectives on life, values, cultural influences, and personal experiences can all shape a person’s desire for an extended life. But healthy living helps an individual to gain motivation to live longer and happier.
CAUSE OF HUMAN AGEING
Ageing in humans is a complex process influenced by a combination of genetic, environmental, and lifestyle factors. There is no single cause of ageing, but rather a variety of interconnected mechanisms that contribute to the gradual decline in physiological function over time. Here are some of the key factors that are thought to play a role in the ageing process:
Shortage of Telomeres : The two end caps of chromosomes which gradually get shorten with division of cells. As telomeres become critically short, cells can no longer divide and function properly, leading to tissue and organ deterioration.
Genetic factors: Certain genetic variations can influence the rate of ageing. For example, mutations in genes involved in DNA repair or cellular maintenance processes can accelerate the ageing process.
Oxidative stress: This occurs when there is an imbalance between the production of reactive oxygen species (free radicals) and the body’s ability to neutralize them with antioxidants. Oxidative stress can damage cells, DNA, proteins, and lipids, leading to accelerated ageing and decrease the graph of healthy living.
Inflammation: Chronic low-level inflammation, often referred to as “inflammaging,” can contribute to age-related diseases and functional decline. Inflammatory processes can damage tissues and impair cellular function. These decline the rate of healthy lifestyle and longevity. Age-related hormonal changes include a decrease in growth hormone. Senescent cells are ageing cells that have lost the capacity to divide and perform as intended. Over time, they can build up in tissues and release toxic chemicals that cause inflammation and tissue malfunction.
DNA damage: Exposure to various sources of DNA damage, such as radiation, chemicals, and errors during DNA replication, can accumulate over time and contribute to ageing.
Lifestyle factors: Poor nutrition, lack of exercise, excessive alcohol consumption, smoking, and chronic stress can accelerate the ageing process and increase the risk of age-related diseases. If people do not follow different ways to live a healthy lifestyle as a result the ageing accelerate.
It’s important to note that while ageing is a natural process, there are strategies individuals can adopt different ways to live a healthy lifestyle to promote healthy ageing, such as maintaining a balanced diet, engaging in regular exercise, managing stress, getting enough sleep, and avoiding harmful behaviors like smoking and excessive alcohol consumption.
15 WAYS TO PROMOTE HEALTHY LIFESTYLE AND LONGEVITY
These are the ways which promote healthy lifestyle and longevity and help in making choices that prioritize overall well-being.
Maintaining A Nutritive Diet And Balanced Lifestyle : Try to maintain a nutritive and balanced lifestyle. Eat wholesome food , rich in minerals and vitamins. Consume healthy fats. Cut down sugary or processed food. Such ways to live a healthy lifestyle will promote longevity.
Keep Your Self Hydrated: Stay adequately hydrated by drinking enough water. Try to drink 3 – 4 litres of water regularly.
Maintain An Active Lifestyle: An Active Lifestyle definitely helps to promote healthy lifestyle and longevity. Try to do moder intensity exercise and then vigrous workout. It helps to keep you active and fit.
Manage Stress: Prioritize self-care and set aside time for hobbies and leisure activities. Practice methods which relax your mind and soul. Mediation, yoga etc helps to deep condition your mind. In healthy living such steps help to fight against stress and depression. People try to achieve mental well-being through different ways to live a healthy lifestyle. Give time to your loved ones. Prioritize self-care and set aside time for hobbies and leisure activities.
Get Sufficient Sleep: Aim for 8 hours of complete sleep. Establish and adhere to a consistent sleep schedule while incorporating a calming bedtime routine. Try to have a cool , dark surrounding while you sleep.
Quit Smoking: Seek professional help or use nicotine replacement therapies to quit smoking. Avoid secondhand smoke exposure. Join support groups or counseling programs for additional assistance.
Limit Alcohol Consumption: Healthy living never encourages any kind of addiction. Avoid drinking and heavy alcohol consumption. Consider non-alcoholic alternatives or mocktails when socializing.
Practice Mindfulness: Cultivate mindfulness through activities like meditation or mindful eating. Just try to be in the moment. Foster a positive mindset and gratitude for the small joys in life.
Maintain a Healthy Weight: Maintain the Body Mass Index . Focus on long-term, sustainable weight management strategies. Seek personalized guidance from a healthcare professional if necessary.
Stay Socially Active: In different ways to live a healthy lifestyle it includes to socialize. Try to socialize yourself with others. Prioritize your family and friends. Join clubs, volunteer organizations, or community groups. Foster a support network to promote emotional well-being.
Stimulate Your Mind: Engage in activities that challenge your brain, such as puzzles, reading, or learning new skills. Stay intellectually curious and seek opportunities for lifelong learning. Maintain social connections to stimulate cognitive function.
Practice Sun Safety: Wear sunscreen with a high SPF and reapply it regularly. Seek shade during peak sunlight hours. Wear UV ray glasses.
Stay Hydrated: Stay hydrated and drink adequate amount of water. Reduce the intake of sugary beverages and excessive caffeine. Adjust your fluid intake based on climate, activity level, and overall health.
Schedule Regular Health Check-ups: Healthy lifestyle and longevity always encourage regular checkups. Follow recommended vaccination schedules. Discuss any health concerns or symptoms promptly.
Limit Exposure to Toxins: Minimize exposure to environmental pollutants and toxins. Follow safety guidelines and use protective measures in the workplace. Use natural cleaning products and avoid unnecessary chemical exposure.
Nurture positive relationships by surrounding yourself with encouraging and uplifting people. Practice effective communication and conflict resolution skills. In order to maintain a healthy living try to indulge with people who have positive outlook.
Japan’s Longevity & Centenarians
Japan consistently ranks among the top countries in terms of life expectancy and maintaining a healthy lifestyle and longevity. The Japanese people are known for their longevity, and the country has a high proportion of individuals who live beyond 100 years, known as centenarians. This can be attributed to various factors such as a healthy diet, active lifestyle, excellent healthcare system, social support, and cultural practices. Japan follows different ways to live a healthy lifestyle
However, it’s worth noting that life expectancy and the number of centenarians can change over time due to various factors, including advancements in healthcare, lifestyle changes, and demographic shifts.
Here are a few examples of countries with relatively low life expectancies:
Sierra Leone: Sierra Leone has consistently had one of the lowest life expectancies in the world. As of 2021, the average life expectancy in Sierra Leone was around 54 years. The country has faced significant challenges including high levels of poverty, limited access to healthcare, and past conflicts, which have had an impact on life expectancy. These are the places where practice of healthy living lacks.
Chad: Chad, located in Central Africa, also has one of the lowest life expectancies globally. The average life expectancy in Chad was around 55 years in 2021. Factors contributing to the low life expectancy in Chad include high rates of poverty, limited access to healthcare services, and ongoing conflicts.
Central African Republic (CAR): The Central African Republic has faced numerous challenges, including political instability and violence. As a result, the average life expectancy in CAR was approximately 53 years in 2021.
Lesotho: Lesotho, a small landlocked country in Southern Africa, has also had relatively low life expectancy. In 2021, the average life expectancy in Lesotho was around 53 years. Factors such as high prevalence of HIV/AIDS, poverty, limited access to healthcare, and environmental challenges contribute to the lower life expectancy in Lesotho. Thus , to hit century in life is possible too, only we need to follow a healthy lifestyle plan which promotes healthy lifestyle and longevity. Noone can stop ageing but we can definitely slower the cycle by adapting healthy habits. So determine yourself to become a centenian and fulfill the do to list of your life.