You want to grow old healthily and live as long as possible? Then you've come to the right place! According to an old quote by the Irish writer and satirist Jonathan Swift, everyone wants to live long, but no one wants to grow old. A 100 year life without the downsides of aging with the facial wrinkles, back pain and third teeth. That sounds great - and of course, a few wrinkles in old age are unavoidable. But fortunately, there are some pretty simple ways to age happily and healthily and become truly stone old.
In this article I would like to give you some valuable tips for a long life. Do you want to grow old and stay as young as possible? Then let's not waste any time - let's go!
- Provide regular exercise
- Sufficient relaxation and sleep
- Provide against diseases
- Healthy diet
- Do not smoke cigarettes
- Maintain healthy weight
- Maintain friendships
- Drink plenty of water
- Often spend time outside in nature
- Find tasks that fulfill you
- Positive attitude to life
1. provide regular exercise
You want to age healthily? Then sports and exercise should definitely be a part of your daily schedule! The earlier in your life you start, the better your chances. Regular endurance sports ensure that the natural aging process of your body slows down. For example, exercise helps balance stress, strengthens the body's immune system, and prevents cardiovascular diseases or diseases such as diabetes, osteoporosis, dementia and obesity.
The beauty: No matter how old you are -. it's really never too late to start exercising or doing moderate, active exercise. For older generations, besides jogging or walking, swimming is a good option, Cycling and Walks an. A rolling stone gathers no moss. So make your day more active to live as long as possible.
Please don't forget the brain jog! After all, your gray cells also need regular activity to function for as many decades as possible. Crossword puzzles, Sudoku puzzles and board games, for example, are ideal for this.
2. get enough sleep
If you want to reduce your biological age, getting enough rest, sleep, and relaxation is another essential key. Because at night our body switches to recovery mode - cardiovascular system, immune system, digestion, nervous system and brain regenerate. Anyone who regularly sleeps poorly or too little increases the risk of serious physical ailments and, for example, also of depression.₁
3. prevent diseases
Both physical and mental illnesses that make it difficult to age properly and healthily are often a result of regular and excessive stress. You should therefore minimize stress and hectic and instead purposefully allow yourself time to relax each day. Meditation, for example, helps to strengthen your immune systemBy coming to rest and focusing entirely on yourself.
Basically, this tip, together with all the others from this post, is already a health precaution. But also the regular Preventive medical checkups at the doctor's serve the timely detection of diseases. From general health check-ups for early detection of kidney and cardiovascular diseases or diabetes, for example, to genital examinations, cancer screening, mammography or skin cancer screening, and colonoscopies. Make sure you attend them regularly. After all, strokes of fate can end a life far too early.
4. eat healthy
There are so many diet-related diseases in our society that can significantly affect one's life expectancy - from diabetes, to hypertension and cancer, to obesity and osteoporosis.
A healthy and balanced diet is therefore essential if you really want to grow old. Eat a plant-based diet as much as possible. Fruits and vegetables, legumes, whole grains, nuts, seeds, seeds and fats from high-quality vegetable oils, for example, should be part of your daily meals. Meat, saturated fats and industrial sugar should be kept to a minimum.
Don't worry: Plant-based or vegan doesn't mean you have to give up great food your whole life! I still eat burgers, pasta and pizza from time to time - just without animals. Vegan cuisine is so incredibly diverse, just give it a try!
5. do not smoke cigarettes
Nicotine is a potent poison that smokers voluntarily ingest. The Pollutants burden the body and accelerate the aging process. Chronic bronchitis, diabetes, lung cancer and cardiovascular disease are just some of the possible serious consequences. Dental damage and the increased risk of cancer of the floor of the mouth, larynx, trachea or esophagus are also among them.
If you want to live as long and healthy as possible, you should now Stop smoking immediately. It's hard for you? Then use this list of benefits of quitting smokingfor an extra shot of motivation. I haven't even talked about the immediately visible consequences, such as bad smells, yellow teeth and pale-looking skin.
6. maintain healthy weight
The Body Mass Index (BMI) represents the ratio between body weight and height. By calculating it, you can better classify whether you are underweight, normal weight, overweight or obese. As an overweight person, the risk of concomitant and secondary diseases (such as type 2 diabetes, high blood pressure, sleep disorders, fatty liver, asthma, kidney cancer, gout, etc.) increases with the level and duration of overweight.₂
Therefore, in combination with a balanced, healthy diet, also provide for Sufficient movement - and learn to lose weight healthily. In the linked article I have once again compiled a whole range of valuable tips for you.
7. cultivate friendships
Interpersonal relationships have a positive effect on our health and promote our well-being. We are social beings. Without social contacts we pay less attention to ourselves - and increase the likelihood of mental illnesses such as depression and anxiety disorders, but also of physical problems such as heart attacks, strokes or dementia.₃
Therefore, if you want to age healthily, you should Build healthy friendships and maintain them. However, the prerequisite should be that the proximity to the respective people is good for you.
Tip: You love deep conversations but often lack conversation topics? I have prepared a list of valuable Questions to get to know that will get every conversation rolling and bring you even closer to your friends.
8. drink plenty of water
It is probably the best anti-aging remedy, drink plenty of water every day. Water is our fuel - because it is an important part of our body cells and the main component of our blood. Depending on the physical load, you should consume about 3 liters of water every day to grow old healthily.
Notice: Coffee and especially alcohol dehydrate the body. For the longest possible life, you should enjoy the latter only in moderation.
9. often spend time outdoors in nature
Natural soundsThe stress level is lowered by sounds such as birdsong, the crackling of a tree, or the babbling of a stream. The Sunlight strengthens the defenses. Outdoors in nature you can take a breath and relax.
So make sure you spend time outdoors regularly to activate your self-healing powers. So Get off the couch and out of town more oftenif you want to grow old but stay young.
10. find tasks that fulfill you
What is the meaning of life? Everyone answers this question differently - but finding a task that lasts as long as possible, in which one can fully and completely rises and blossomsis probably already on the tip of most people's tongues when they hear the question.
Those who set worthwhile goals and tackle exciting challenges live longer. Especially after retirement and the abrupt end of one's working life, new, fulfilling tasks are balm for the soul.
Whatever it is in the end: Look for tasks and goals that you are passionate about. Tasks and goals that fill you with happiness. Because if you want to grow old, you should grow old happily.
11. positive attitude to life
Joy and happiness make you live longer. A study of the Institute of Social and Preventive Medicine (ISPM) recently confirmed this assumption.₄ People who have a fundamentally positive outlook on life also think as optimistically as possible in bad moments - and have developed psychological coping strategies for themselves with which they can better deal with stress.
"Anyone who keeps the ability to see beauty never grows old."Franz Kafka
Gratitude, helpfulness, empathy, the joy of the little things and, of course, hearty laughter characterize people with a positive attitude to life. If you want to live longer, this is also a key to happiness!
Laying the foundation for healthy aging and a long life
Serious strokes of fate can end a life very quickly - unfortunately, this can hardly be influenced. But by exercising, getting enough sleep, drinking plenty of water, going to preventive care, spending a lot of time in nature and laughing often with your friends, you are definitely laying the foundation for a really healthy and long life.
I hope that I can help you with my tips from this post! And who knows - maybe you will manage to become nearly as old as Jeanne Calment. The Frenchwoman reached an age of 122 years and thus the -as of today- highest age of a human being so far.
Do you have any questions, suggestions or further tips for getting as old as possible? Then I look forward to your comment!
Stay safe and sound,
PS.: Why I personally live vegan and I eat a purely plant-based diet, I explain in the linked article. Of course, I can't tell you for sure that this decision will prolong my life - but it definitely makes me and the animals happier.
₁ Techniker Krankenkasse: Schlaf gut, Deutschland TK-Schlafstudie 2017, available at https://www.tk.de/resource/blob/2033604/118707bfcdd95b0b1ccdaf06b30226ea/schlaf-gut-deutschland-data.pdf. [30.06.2022].
₂ Federal Ministry of Social Affairs, Health, Long-Term Care and Consumer Protection (BMSGPK): How obesity occurs (as of March 10, 2021), available at https://www.gesundheit.gv.at/leben/ernaehrung/adipositas/uebergewicht-ursachen.html. [30.06.2022].
₃ Annika Franck: How much loneliness can make us sick (as of Feb. 23, 2021), available at https://www.quarks.de/gesellschaft/psychologie/so-sehr-kann-uns-einsamkeit-krank-machen. [30.06.2022].
₄ M. Bopp, J. Braun, F. Gutzwiller; et al. (2012): Health Risk or Resource? Gradual and Independent Association between Self-Rated Health and Mortality Persists Over 30 Years, available at https://t1p.de/lktkl [30.06.2022].