How to Live to 100

Good news

Big news for anyone born after the year 2000: They’ll probably live to 100, according to research from Denmark. That’s roughly 20 years longer than the life expectancy of the rest of us. But we could live that long, too, says Walter Bortz II, MD, a clinical associate professor of medicine at Stanford University: “What’s holding us back are bad habits.”

Luck and genetics play roles in longevity, of course, but you can’t control that. To hike your odds of hitting 100, focus on what you can do, like loading up on fruits and veggies (add five years), working out five days a week (add two to four years), and cutting down on stress (may add up to six years).

Get a hobby

+2 years
Having a pastime reduces stress and provides a sense of accomplishment.

Floss
+6.4 years
Removing harmful bacteria that can cause inflammation cuts the risk of heart disease and stroke.

Take a Vacay
+1 to 2 years
Skimping on leisure time can raise your risk of heart disease eightfold. Solution: Go ahead and get away from it all!

Sleep in

+2 years
The average American is almost an hour short on sleep, which hinders the repair of many cells in the body. Try to get your 7 to 8 hours a night.

Have Sex
+3 to 5 years
Intercourse helps you live longer by relieving stress and releasing feel-good hormones like oxytocin. You’ll also burn about 200 calories.

Lose 5 lbs in 5 days

Can’t zip up your party dress? Eat like a star.

This five-day plan from nutrition coach Jackie Keller (who’s helped Katherine Heigl, below, Anna Paquin, and other celebs slim down) includes lean protein plus fruit, dairy, fiber, and whole grains. It’s OK to swap lunch and dinner, but eat these foods every day and add your favorite daily exercise.

Your five-day meal plan

Breakfast
1⁄2 cup fat-free cottage cheese
1⁄2 whole-wheat English muffin with 1 teaspoon pure fruit spread or natural peanut butter
1 medium-size slice cantaloupe

Morning Snack
1 hard-boiled egg
1⁄2 cup grapes

Lunch
Caesar salad with 3 ounces grilled chicken and 2 teaspoons low-fat oil-and-vinegar Caesar dressing
1⁄2 apple

Afternoon Snack
1 ounce whole natural almonds

Dinner
3 ounces broiled salmon
1⁄2 cup brown rice
1 cup steamed vegetables (any)

Evening Snack
1⁄2 cup juice-sweetened yogurt
http://www.health.com

Posted in: How to Live to 100