The Secret Morning Routines of People Who Live Past 100 ...Saudi Arabia

Life expectancy in the United States is currently 79—a real step up from a century ago, when women only lived to 60 and men to 57. Still, for 54% of Americans, the dream is to live to 100.To earn the coveted title of centenarian—people who reach the age of 100—some individuals have turned to longevity hacks. Others have visited private health clinics offering MRI body scans and genomic sequencing to identify genes related to age-related conditions and longevity. People order blood tests to measure their biological age. Some double down on their fitness plan, spending hundreds of dollars on gym memberships and boutique fitness classes.There's no right to go about "hacking" longevity, but the experts in this very topic will be the first to tell you that if your goal is to live to 100, you don't have to spend a fortune. In fact, the key to longevity can lie in your morning routine.

Related: The One Thing That Impacts Longevity More Than Genes

Dr. Naushira Pandya, MD, a geriatrics department chair and associate professor at Nova Southeastern University, says one thing she has consistently seen centenarians do is prioritize sleep. They will wake up in the early hours when the sun rises, but that means they're going to bed earlier and getting seven to nine hours of sleep a night.Sleep is important for everyone, but especially so for older adults. As we age, our sleep architecture changes, which is a fancy way of saying our sleep cycle is different. Older adults spend more time in lighter stages of sleep and less time in deep sleep, the stage where the body renews and repairs itself. A shortened sleep schedule deprives the body of restorative sleep and can affect a person's cognitive state.

Related: The One Thing That's More Important for Longevity Than Your Genes

"The brain is cleaning debris away during sleep and getting amyloid, proteins that build up in Alzheimer's disease, out," explains Dr. Gary Small, MD, a geriatric psychiatrist and chair of psychiatry at Hackensack University Medical Center.Getting a good night's sleep is also essential for keeping the immune system strong and lowering inflammation, Dr. Small adds. A study on centenarians found that 55% typically slept over eight hours a night and 28% took daily naps. The researchers in that study found centenarians had lower cholesterol levels and were less likely to have age-related diseases.Related: This 3-Minute Habit Could Help You Sleep Through the Night

They drink water after waking up

If you want to age gracefully, keep a glass of water by your bedside. Dr. Pandya says many centenarians will wake up and the first thing they will do is drink a couple of glasses of warm water or lemon water to hydrate. "They're very keen on hydration," she explains.Older adults who stay well-hydrated tend to live longer and have fewer chronic conditions, such as heart and lung disease. On the flip side, researchers found that poor hydration (seen in people with higher sodium-to-water levels) results in accelerated biological aging and an increased risk of dying prematurely.Related: This City Has the Best-Tasting Tap Water in the World

Dr. Pandya says a major non-negotiable for centenarians is setting aside time for mindfulness. In today's busy world, many people start the day checking emails or stressing out over what's to come. Centenarians work to avoid adding stress first thing in the morning and instead use a few minutes for meditation or prayer."It's a period to collect yourself and give time for the body and mind to settle before facing the day," she adds.Related: 11 Guided Meditation Techniques to Calm and Center Yourself

They move their bodies

When you look at centenarians living in Blue Zones, they may not be running marathons or taking high-intensity cardio classes. But they are highly active in other ways."People might sit in their yard or some do stretching exercises and then have a shower," Dr. Pandya says. "People may stretch after the shower, and with muscles warmed up, they will take a walk."?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?

Blue Zone centenarians have documented a range of jobs, outdoor hobbies, and in-home activities that keep their bodies moving. Eighty-one percent of these activities were of moderate intensity. Centenarians often lived in places designed for walking and worked in physically active jobs like farming that require little sitting."I recommend doing something every day, like taking a walk with a friend, to start, and at the same time you'll have a conversation which activates neural circuits in your brain to lower your stress levels," Dr. Small says.Related: The #1 Exercise To Do if You Want To Live to 100

The Role of Genetics in Living Longer

While taking care of your physical and mental health is key for a long and fulfilling life, there's still no guarantee a person will live up to 100. The reality is that one-third of centenarians' longevity is based on genetics, says Dr. Pandya.

Still, she says genetics is not everything and people should focus on what they can control instead of despairing over what they cannot. "Environment matters. So it's the living situation you create for yourself and your lifestyle that gives people the advantage of surviving longer."

Up Next:

Related: The #1 Healthiest Food for Anti-Aging, According to Longevity Experts

Sources

Read More Details
Finally We wish PressBee provided you with enough information of ( The Secret Morning Routines of People Who Live Past 100 )

Also on site :

• Mass shooting in Myrtle Beach tourist hotspot leaves 11 injured, suspect killed by police
• At Least 11 Dead After Driver Plowed Into Crowd at a Filipino Festival in Vancouver
• Fragile peace shattered: Kashmir attack pushes India, Pakistan to brink