12 Scientific ways on how to live 100 years in perfect health

how to live to 100 in perfect health

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Would you like to reach 100 or to know how to live 100 years in perfect health? If yes, then you’ve hit the jackpot. This article is written for you.

How to live 100 years in perfect health -Table of Contents

Apples, coffee, red peppers and being able to stand up from the floor when aged, ensure longevity. Yes, there are some “scientifically certified” allies that can help us blow out the 100 (!!) candles.

According to scientists, the following 12 ways will help us live 100 years in perfect health – IF we actually use them and NEVER stop them from our lifestyle. Here are 12 scientific ways (and many more below) on how to live 100 years in perfect health and ensure longevity…

12 Scientific ways on how to live 100 years in perfect health

DNA String
Image by Gerd Altmann from Pixabay

1. Read a Magazine Upside Down

When a person consciously pressurizes himself a little every day, he sets his brain into moderate stress, damaging his cells. His organism repairs damage related to old age by repairing those cells, as stated by the Geriatrics expert Dr. Marios Kyriazis to the Daily Mail magazine.

2. Eat ”Reds”

Red peppers contain more antioxidant vitamin C than oranges, beets contain nitric salts that put blood vessels at ease, tomatoes are rich in lycopene antioxidants, and red grapes are rich in anticancer and heart-protective resveratrol, as mentioned by Susan Jeb, head of the British Council’s Medical Research (MRC) Department of Nutrition and Population Health.

3. Sprint

Run as fast as you can! The speed at which one can run 1,600 meters in the ’40s and ’50s is a powerful precursor to heart disease three or four decades later, according to a study carried out by the Cooper Foundation in Dallas, Texas. For men, 8 minutes is good. For women 9. Men who find it difficult to run 10 minutes, and women 12, are 30% more likely to develop heart disease and lose their lives because of it. In this case, improve your fitness by going for a quick walking daily – and gradually jogging.

4. Sitting and getting up from the floor.

A study published in the European Journal of Cardiovascular Prevention (EJCP) showed that those who are able to sit on the floor and get up without support (not even by using their hands or knees) are five to six times less likely to die from any cause, compared to those who need support.

5. Drink a cup of Tea

Drink a cup of tea every day. Studies carried out by Harvard University School of Medicine have shown that one cup of tea a day helps lower blood stress hormone levels, and survival rates increase by 28% after a heart attack.

6. Go to Bed Early

Go to bed one hour earlier. An extra hour of sleep each night can lower blood pressure in as little as six weeks, thus significantly protecting against stroke and heart attack, according to a recent study by Harvard University.

7. Brush Your Teeth Daily

A Swedish study of 1,390 volunteers published in the journal BMJ Open showed that those who did not brush their teeth had higher bacterial levels on the surface of their teeth and gums were 80% more likely to die prematurely. High levels of bacteria in the teeth have been linked to cancer death up to 13 years earlier! The study lasted 24 years, with volunteers being 30 and 40 at the start.

8. Laugh More

Laughter boosts the immune system and when it is true and original, it improves blood flow by more than 20%. Several studies have also shown that it can reduce the risk of developing heart disease, according to Dr. Robert Provine, a professor of Psychology and Neuroscience at the University of Maryland.

9. Have friends close

Make lots of friends and get married – or at least get a dog. A longevity study called Grant that launched at Harvard University in 1940 and did last for seven decades, concluded that plenty of good friends and a happy marriage can add years to our lives. Moreover, single ones who take care of a pet dog can also gain years.

10. Adopt a more ”traditional” diet

Eat Traditionally. Numerous studies – English and foreign – have shown that traditional, Mediterranean diet is one of the “keys” to longevity. So be sure to eat plenty of vegetables, legumes, fish, fruits and whole grains, limiting red meat, processed carbohydrates, and sweets.

11. Drink Coffee

But not the Caramell Macchiato with extra syrup from your local Starbucks !! Scientists from the US National Cancer Institute (NCI) have been watching more than 402,000 volunteers for 14 years, concluding that coffee lovers were at a reduced risk of dying from heart disease, lung disease, stroke, diabetes, and infections in contrast to those who hated coffee. The mortality reduction among coffee drinkers was 10-15%.

12. Eat Unpeeled Apples

Scientists from the University of Iowa have found out that one apple a day provides many health benefits – as long as we do not peel it. The study, published in the Cell Metabolism journal, showed that over time, daily apple consumption increases muscle mass, lowers cholesterol and body fat and improves blood sugar levels.

Furthermore, heredity, environmental conditions, age, and of course habits are some of the factors that determine how long we will live – except for the unexpected touching wood. Habits like smoking, physical activity, and physical nutrition.

Nutrition like excluding fats, salt, over-consumption of red meat and others you already know. Eating fruits and vegetables is one of the keys to good nutrition, which is all about achieving longevity.

These two types of foods contain ingredients that reduce the chance of fatal diseases. We focus on fruits and especially on 3 species that are particularly famous for their antioxidant properties. What does this mean? They protect the cells from oxidation, preventing them from degenerating and as a result of the appearance of cancer and free radicals that damage them, leaving us exposed to aging.

4 Superfoods That Will Help you Live Longer

Vegetables how to live 100 years in perfect health
Image by Jerzy Górecki from Pixabay

READ ALSO: 40 Real Foods that will help you live longer, healthier and happier

1. Berries

Here you have a variety. Pick and choose! Strawberries, raspberries, blueberries, white berries, blackberries, all kinds of berries are rich in polyphenols and antioxidants that drastically reduce body inflammations. Make sure you consume 3-5 servings a week.

2. Avocado

You might call it a vegetable, but the avocado was born as afruit and contains full of vitamins, such as C, K, B, E, and A. More specifically, it is rich in antioxidants such as carotenoids, lutein, and zeaxanthin. At the same time, it is a food that contains fiber and good fats, as well as potassium, just like a banana. It includes everything and benefits.

3. Plum

Another delicious fruit that you can enjoy fresh or dried. It is known for his action against constipation, but it does much more. Plum is a natural food with a strong antioxidant composition, so don’t overlook it when you see it available on the counter.

4. Goji Berries

Goji berries were consumed daily by the well-known Chinese herbalist Li Qing Yuen who is believed to have lived for more than 200 years (1736-1933)!

Having valuable nutritional properties and a pleasant taste they are one of the most well-known superfoods, especially in their dried form. Believe us, there are many reasons to love Goji berries and put them into your daily routine.

A little history

The story of the famous orange-red berry goes back many centuries before China and Tibet had discovered its eating habits and used it extensively in their daily lives. There are references in folk traditions from 2,800 BC, while a legend talks about its discovery by Buddhist monks as they crossed the Tibetan Mountains, impressed by its taste and incorporated it into their diet. Later, they observed that the monks who ate it lived longer, and that led them to conclude that these berries also had healing properties. They surely did know that this was the trick to live 100 years in perfect health.

The benefits of goji berries may have been discovered centuries ago in Asia, but they became known in the western world centuries later. Nowadays, their nutritional – and not only – value has spread to the market, we find them fresh or even processed as an extract in cosmetics.

Fresh or dried?

Enjoy fresh if you want to absorb all of their benefits – tasty and nutritional. However, since finding them in this form is quite difficult, there is always the alternative of dried ones, which you can easily find almost everywhere. The texture of the dried fruit varies according to the degree of drying. Some fruits have a texture similar to that of raisins, soft and slightly sticky, while others are tougher.

Super nutrition

Gifted with a plethora of valuable nutrients, they are worth being, if not at the top, surely at one of the top places on the list of the most popular supplements. They are an excellent source of fatty acids, Vitamin C (about 70 times greater than an orange), magnesium, protein, carbohydrates, carotenoids (more than a carrot), lycopene, B vitamins, fiber, calcium, potassium, sodium the list goes on …

Goji significantly improve mood (thiamine), increases energy levels while reducing the amount of time we need to sleep (carbohydrates, magnesium), improve our sleep quality, protect our liver, regulate sugar levels, blood triglycerides, etc. The germanium they contain is also one of the reasons they also have anti-cancer properties. They are also thought to enhance sexual activity with the Chinese honoring them and thus… A typical Chinese proverb says: “A man who is going to be away from home for a long time should not carry any goji with him.”

Goji on table

Their pleasant taste, similar to that of cherry (fresh) and raisin (dried), makes them particularly versatile in the ways they can be consumed.

The Chinese market offers them generously, so locals find endless ways to make the most of them. Soups, rice recipes, and even goji wine are some of them. The leaves and their soft sprouts can also be eaten like any vegetable while dried goji are often added to muesli, yogurt, cakes, desserts, etc. Their sweet taste also fits nicely with poultry or pork dishes, while they transfuse a pleasant waft to cool spring salads in combination with fruity dressings.

If you are still lucky enough to get them fresh, don’t forget to try them as a snack, but also make some delicious homemade juices by mixing them with a little water. They are also great as a jam or spoon sweet and ideally suited to oat yogurt and other berries, oat cookies, and chocolate fudge.

The story of a centenarian

On August 4, 1997, Frenchwoman Jeanne Calment died at the age of 122 years. Her name was written in gold in the Guinness Book of Records, as she is the longest officially recorded age in the world at 122 years. But he is not the only one who has surpassed a century of life.

Many people out there have found the secrets of longevity that help them reach or exceed 100 years of life. There are also some tributes that have been made to Ikaria in Greece, the place that has become famous for the longevity of its inhabitants.

So, what is the secret to reaching a century of life? Most people will say that diet plays a big role in one’s life, but it’s certainly not the only thing that can help.

Reduce red meat

You certainly do not need to get completely out of your diet and become a Vegan or a Vegetarian. You can eat red meat once a week and for the rest of the day choose foods such as vegetables and legumes that are low in fat. This also reduces the risk of a heart attack.

Fruit and vegetables

Yes, we repeat ourselves! You know for sure how good fruits and vegetables do to your body. But have you thought about how bad their lack can be? One to two fruits a day can help you live better and longer.


A handful of nuts a day is one of the secrets of longevity. According to a 2013 study in the New England Journal of Medicine, which included 120,000 people, those who ate nuts had a longer life expectancy than those who did not include them on their diet.

Get rid of stress

Excessive stress can often lead to heart attacks or illnesses. A good way to eliminate it is meditating and making positive thoughts. It is difficult, but necessary, especially when growing up.

Is retirement healthy?

The truth is we can’t work until we die. This makes perfect sense. But research has shown that people who deal with something even after they retire can live longer. They don’t necessarily have to do work, just do something they like.

Don’t forget the exams

In order to live longer, you must also frequently go to the doctor for the necessary check-ups and examinations; even preventive. At least once or twice a year.

Daily walking

If you walk for at least 30 minutes each day, you make a great gift to yourself. You will understand this in a few years. You can leave the car for a while and walk near distances. As you grow older, your body needs it even more.

Include gym into your schedule

Walking is good, but if you enrich it with a little treadmill, a few weights or a few aerobic exercises, then your body will be strong until old age. Don’t just sit and melt on a sofa. Research by the American Journal of Epidemiology has shown that spending endless hours at home watching television can lead to premature death and do almost as bad as smoking.

Have a drink

People who are accustomed to drinking a glass of wine, beer, or another alcoholic beverage are less likely to die young. Of course, the important thing here is the quantity. Do not exaggerate.

Spend time in the countryside

Healthier people usually stay in more ‘healthy’ places. The countryside has benefits and even if you don’t stay there permanently (like most of us), what would you say about short trip breaks when you have some free time? Even for two days, fresh air and calmness are good for you.

Make sure you have friends

Family is very important, but having friends at old age can be twice as important. Socialization is also linked to longevity. Laughter, emotions, talks and pleasant company help to reach or even exceed 100 years of life.


The risk of cancer and heart disease decreases after 80 years of life.

By studying those who have reached 100, scientists have come to a strange discovery. It is likely from a certain age and later that the age itself helps you live longer. That is, these people do not die of cancer or heart attack, but of natural causes. Those over the age of 80 are much less likely to develop malignant tumors or diseases of the cardiovascular system. And these are precisely the two most common causes of death worldwide.

So, we have answered how you are going to live 100 years in perfect health. It is now time to incorporate some of these habits into your life and you will surely be able to live longer even than the residents of Icaria!

Featured Image by MatissDzelve from Pixabay

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