How to Live a Long Life

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Avoid Carcinogens. Carcinogens cause cancer, which can kill you. Quit smoking. Any form of smoke is bad for you, no matter how little you take in. The majority of the medical community states that smoking is very hazardous to your health and can often result in premature death. Wear sunblock. Even if you are dark skinned and have no history of skin cancer in your family, the increasing number of UVA and UVB rays hitting the Earth from the sun pose a threat to anyone and everyone who spends more than 15 minutes a day out of the house or office. However, remember to also spend some time in the sun. Vitamin D is very important to your health. Just remember to apply sunblock and not to spend too much time in harsh, direct sunlight. Change you patterns of consumption. o o Drink plenty of water. The universal solvent is a most effective weapon against toxins and many other violators. It flushes out your system like nothing else does. Avoid overindulgence. Too much of anything can cause harm, whether it be food, drink, drugs, or even medicine -- even Tylenol can be fatal if ingested in great enough quantity. Nonprescription and illegal drugs may contain chemicals and/or other drugs that are unfit for human consumption, but keep in mind that alcohol and tobacco are among the worst drugs. Do not forget that caffeine is also a drug. Any drug, from alcohol to aspirin, carries with it a risk of shortening and ending your life. If you do decide to use any drugs, be responsible -- do your research, make sure you understand their properties and side effects, and use them appropriately. The same applies to food -- read nutrition labels and do some research to understand what the information means to your health. With anything you ingest, moderation is key. Consider a calorie-restriction or intermittent fasting diet. Enjoy fish such as salmon. Eating Wild Alaskan Salmon 2 to 3 times a week can reduce your chance of contracting coronary heart disease by up to 30 percent as well as contribute to reducing your risk of other factors such as diabetes, Alzheimer's, asthma and so on. You should be sure to only buy wild caught Alaskan Salmon. Atlantic and farm raised fish are usually contaminated. Consume antioxidants. They decrease the chance of developing cancer. o Drink lots of tea. There are two main types of tea - green and black. Both are from the the same tree, however green tea is less processed than black tea. Green tea has many health benefits, including reportedly reducing the chance of heart attack and cancer. Other benefits include increased energy and metabolic rate (good for weight loss), and high antioxidant content (slows down aging). Black tea has these benefits also but at a reduced level. Try and drink 5 cups of green tea a day. Using more tea bags or leaves is a better way to make strong tea than brewing longer. Note that green tea typically contains caffeine, which may have a negative effect on your health and lifespan. Eat dark chocolate. One piece of dark chocolate a day can benefit the heart as cocoa solids have a beneficial effect of the heart and arteries. Dark chocolate has more antioxidants than other kinds of chocolate. Look for 60% unprocessed cocoa or more. Chocolate also makes you happy (in case you did not know) because it releases endorphins. Chocolate that has been alkalized or dutched loses most of it's anti-oxidant capacity.

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Drink one glass of red wine a day. Red wine contains substances called polyphenols which maintain the elasticity of the artery walls and also act as antioxidants - thus helping maintain a healthy heart and slowing down aging. Anecdotally, the oldest woman in the world, Jeanne Calment, drank one glass of wine a day, and she lived until she was age 122. If you would rather not drink wine everyday, consider eating red grapes instead. Make sure you get your 5 a Day! Fruit and Vegetables are extremely good for you! Reduce stress

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Have close relationships. People who are able to confide in close friends or life partners have been shown to live longer and healthier lives. This is due to the alleviation of stress, boredom, and depression. The result will be a mentally and physically healthier person. Cherish your friends and family. Reduce causes of stress and depression in your life. This can have a very negative impact on your heart, and other physiology. Learn to cope with stress by trying different relaxation techniques or simply by looking at things differently. Take deep breaths during your most stressful moments. Try not to be afraid. Seriously, the worst stress comes from the inside. If you are in constant fear of anything or everything (phobias) you become as fragile as an ant, asking for life to step on you. Be as passive and easy going as you can. There are bigger things like earthquakes, stray bullets, automobiles and airplanes that can kill in an instant but which you cannot defend against, and are not afraid of anyway, right? Fear is a tool, and it has a purpose, but it is most often bad for your well-being. Do not be afraid, be aware. Look on the bright side. Having an optimistic point of view is healthy and those who drink from the cup that is half full tend to have a much stronger resilience to any health problems. Keep on working. It's been proven that people who stay active in their jobs, or volunteer work, live longer. Being a part of a community and/or work-force into your golden years will keep your life filled and fulfilling up until the end. Smile. Smiling is like relaxation. It relieves stress and changes your attitude. Not only more people will like your positive attitude, but you'll change your mood. Having a positive attitude can add 7 years to your life (according to researchers)! So put a smile on! Laugh and Hug! If you laugh or hug every day in an average life span, you live seven more years! Have Purpose. Many people over the age of 100 claim a reason behind their life, and suggest that their reason has helped them reach such ages. Some reasons for living can be as practical as providing food for others, or even as abstract as providing inspiration. One woman even claims that her age itself has become her reason for living!

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Watch out for problems Think first. This step includes looking both ways before you cross the street, as children are taught but many adults take it for granted, and wear protective gear when necessary. Whether you are riding a bike or skateboard, working on a construction site, or handling potentially harmful substances, be careful. While the human skull is quite thick and sturdy, severe head trauma can

result from the brain being jostled around inside the skull from an impact, potentially resulting in permanent brain damage or even death. o o 6. Be safe. Avoid potentially dangerous activities that frequently or occasionally end in death or dismemberment, such as bullfighting, or relationships with dangerous people. Attend yearly physicals. Identifying potentially deadly health problems early can result in their eradication.

Introduce regular exercise into your life. While most people lead quite busy lives, the benefits of exercise usually present themselves in all areas of your life. Gradually introducing exercise will lead to longer patterns of fitness rather than adopting a harsh workout regime each New Year's. A simple way to start is walking. Studies have shown that walking 2 miles-a-day cuts the risk of death almost in half! 30 minutes a day also works because it reduces as much risk of a heart attack as a highly intense exercise. Educate yourself. One of the most consistent markers of longevity across the world, in all economic conditions is higher education. If you stay in school and get a degree, it seems to increase your chances of living longer more than almost anything else, apart from taking physical care of yourself with regular exercise, eating healthy and not smoking. Develop a sleep schedule. It is not as important to get a certain number of hours of sleep, so much as it is to get the same amount of sleep, at the same time, day in and day out. Sleep gives your body a chance to heal and regenerate; having a stable sleeping routine will help your body take care of itself more easily. If you do not carry out successful sleep cycles over an extended period of time (48+ hours) you can seriously affect your physical and mental health. Use your mind. This will help you make better decisions to help you live longer. It will also help in survival situations. There's no point to living a long life if you are not happy, and this is one way to enlighten yourself and enjoy life. Lastly, people who read and exercise their mind a lot tend to be less prone to Alzheimer's.

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10. Share Your Life With a Pet Having a pet can actually extend your life, and make your life a happier one at that. Pets are great stress relievers and owning one can reduce your blood pressure and lower your cholesterol. The secret may be that pet owners get more exercise and smile a lot more than folks who are petless. 11. Get Married Studies have shown that married people live longer than unmarried people 12. Laugh Out Loud Instead of just writing it online LOL, you will benefit greatly from actually doing it. Laughter increases oxygen and blood flow througout your body and intensifies your immune sytem responses while helping to reduce stress. 13. Quit Smoking I guess you weren't surprised by that one. Smoking is just plain bad for you. Studies have shown that the average smoker reduces his life expectancy by an astonishing 13 to 14 years 14. Get Some Exercise

Exercise not only helps your body to look good, it makes your body work better too. Exercise makes your heart stronger, decreases cholesterol and blood pressure, strengthens muscles, and controls diabetes. 15. Stay Out of the Sun 16. Skin cancer is one of the most common forms of cancer today. Protect yourself by staying out of the sun whenever you can, and be sure to wear a good sun block when you can't. 17. Get a Yearly Check Up By visiting your doctor on a regular basis you'll be able to detect any ailments early when treatment is still viable. 18. Eat Healthy Eating a varied diet of fruits and vegetables may reduce your chances of getting cancer by up to 20%. Eating fish twice a week may reduce your risk of heart disease because of the Omega 3 fatty acids it contains. 19. Limit Alcohol Intake While one or two drinks a day may actually extend your life, overindulging on alcoholic beverages can greatly reduce your life expectancy. Drink alcohol only in moderation. 20. Get Enough Sleep You need at least 6 hours of sleep per night to stay healthy. The recommended amount of sleep is between 6 and 9 hours a night. OTHER 10 WAYS TO LIVE LONGER 1. Dont oversleep Here's a reason not to hit the snooze button anymore: Sleeping too much can reduce life expectancy, according to a February 2002 study in the Archives of General Psychiatry. The study found that people who sleep more than eight hours per night had a significantly higher death rate than normal. But late-night-party-goers shouldn't rejoice: researches say that sleeping less than four hours also increases death rates. People who sleep between six and seven hours per night were shown to live the longest.

2. Be optimistic
Researchers at the Mayo Clinic in Rochester, Minn. found that optimistic people had a 50% decreased risk of early death compared with those who leaned more toward pessimism. The results, published in the August 2002 issue of Mayo Clinic Proceedings, make sense: Those with a positive outlook on life are probably less stressed, better equipped to deal with adversity and, consequently, healthier. Optimists also tend to have lower blood pressure than pessimists, which, again, is most likely related to how positive thinkers respond to stress.

3. Have more sex

No complaints here. There's decent evidence that sex helps keep us healthy, and thus increases longevity. But according to researchers, it's not necessarily an actual biological response generated by sex that makes us live longer. What's more likely is that having intimate sex means you are less stressed, happier and better rested--all factors that can lower blood pressure and protect against stroke and heart disease. A study published in the April 2004 Journal of the American Medical Association found that "high ejaculation frequency was related to decreased risk of total prostate cancer."

4. Get a pet
People who own pets, especially dogs, have been shown to be less stressed and require fewer visits to their physicians than non-owners. Survival rates for heart attack victims who had a pet have been shown to be 12% longer than for those who did not have one, according to one of the first studies dealing with the impact pets can have on our health, led by researcher Erica Friedmann. Pet owners have also been shown to have lower blood pressure. The reasons for these findings are most likely related to an array of psychological factors, such as the facts that owning a pet decreases loneliness and depression, encourages laughter and nurturing, and stimulates exercise.

5. Get a VAP
It's estimated that about half of the people with heart disease--the No. 1 killer in the U.S.--have normal cholesterol levels, which raises serious doubt as to the ability of traditional cholesterol tests to detect risk. But more advanced cholesterol tests, like the VAP test, made by the Birmingham, Ala.-based lab Atherotech, may remedy that. The VAP test measures important metrics, which traditional cholesterol tests miss completely. Unlike a regular test, which only detects half of the people with heart disease, the VAP has been shown to detect 90% of heart disease patients. That's important because lipid abnormalities can most often be rectified with medication and dietary changes. And since the danger of the abnormalities is cumulative, the sooner you start making changes, the better. This simple blood test can be done in most doctors' offices.

6. Be rich
According to the National Center for Health Statistics, 24% of Americans whose family income is less than $20,000 are "limited" by chronic disease, whereas only 6% of people with an income of $75,000 or more have this problem. In general, population groups that suffer the worst health status are those that have the highest poverty rates and the least education. One possible explanation for this is that higher incomes permit access to better food and housing, safer neighborhoods and increased medical care. Higher incomes also increase the opportunity to engage in health-promoting behaviors. That's not to say that being very wealthy is always better for longevity--after all, being a chief executive certainly exposes you to a high level of stress that can decrease life expectancy. But according to the data, striving to be financially comfortable is a good goal for aspiring centenarians.

7. Stop smoking
To say that smoking is bad for your health is, of course, not revelatory. But it still cannot be denied that quitting can significantly improve your prospects of living a long life. Middle-aged men who are long-term, heavy smokers face twice the risk of developing more aggressive forms of prostate cancer than men who have never smoked, according to findings from a study that appeared in the July 2003 issue of Cancer Epidemiology, Biomarkers and Prevention. According to a recent study in the Archives of Gerontology and Geriatrics, cigarette smoking has been clearly linked to the most common causes of death in the elderly. "Smoking is--for all but some exceptional subjects--incompatible with successful aging and compromises life expectancy even in extreme longevity," the study states.

8. Chill out
A study led by the Johns Hopkins University School of Medicine in 2002 found that men who were classified as having the highest level of anger in response to stress were over three times more likely to develop premature heart disease when compared to men who reported lower anger responses. Furthermore, they were over six times more likely to have a heart attack by the age of 55. One possible explanation for these dramatic findings is the correlation between anger and high blood pressure, a condition that commonly develops in highly stressed individuals. The lesson here is simple: Try as much as you can to let the unavoidable, everyday stresses roll off your shoulders.

9. Eat your antioxidants

Antioxidants, special substances that are found in foods ranging from cinnamon and cloves to blueberries and artichokes, have the ability to scavenge free radicals, compounds whose unstable chemical nature accelerates the effect of aging on our cells. Until these excess free radicals are quenched by antioxidant molecules, cellular damage accumulates. This contributes to an array of degenerative diseases, including atherosclerosis, Alzheimer's and cancer. Research shows that certain types of beans are among the best sources of antioxidants, while blueberries and other berries follow close behind.

10. Marry well

While the phrase "marry well" is typically used to describe people who marry someone rich, we are talking about something entirely different: genetics. Apparently, longevity genes can be inherited. According to a February 2005 study in Mechanisms of Aging and Development, exceptional longevity and healthy aging is an inherited phenotype across three generations. So, for the bachelors out there deciding between a few women, pick the one whose grandparents are still alive. Of course, this won't make you live longer, but it might help your children.

Now 20 ways to live 100 Get Married Exchanging vows comes with its own medical perks. A study in the Journal of Epidemiology and Community Health showed the death rate for people who were unmarried was significantly higher compared to people who were married and living with their spouses. While the results were significant among the various unmarried subcategories such as divorced, separated, or widowed populations, it was significantly stronger for people who had never been married. Laugh out Loud Experts say that laughter is the best medicine. After all, it increases your immune system response, lowers blood sugar levels in diabetics, increases oxygen flow throughout your entire body and helps induce a state of relaxation promoting better sleep. The positive health effects are no laughing matter: according to the University of Maryland Medical Center, average blood flow typically increases 22 percent during and after bursts of laughter compared to a decrease in blood flow by 35 percent during mental stress. Buy a Pet Having a dog or cat in the house works wonders by reducing stress, lowering cholesterol and decreasing blood pressure, while increasing physical activity. For example, pet ownership has increased the percentage of people who survived one year after being hospitalized for heart problems. Only six percent of non-pet owners survived whereas 28 percent of pet owners survived. Plus, sharing affection and companionship toward a pet may simply make people smile. Quit Smoking Let's face it: smoking is bad for you. Really bad. Need proof? Based on data from the US Centers for Disease Control and Prevention, adult male smokers lost approximately 13.2 years of their lives and female smokers lost 14.5 years of their lives because of smoking. Plus, chronic diseases caused by smoking tended to curtail the quality of life of smokers while they were still alive. Exercise More Exercise is all around good -- giving you the positive effects of increased endorphins and a reduced waistline. It makes your heart stronger by pumping more blood with less effort, lowers cholesterol and blood pressure, prevents and controls diabetes, strengthens bones and muscles and controls weight. Convinced yet? A study published in the Archives of Internal Medicine showed that participants who had moderate to high exercise routines lived 1.3 to 3.7 years longer than their couch potato counterparts. Give Your Brain a Workout Having a good workout isn't only limited to your body. Playing chess, reading newspapers, attending plays or finishing a crossword puzzle all have positive health results, experts say. Brain fitness is paramount to maintaining your cognitive abilities. According to one study by Neurology Online, people who mentally exercised their brains had a reduced risk of mild cognitive impairment and a risk of Alzheimer's that was 2.6 times less than people who did not stimulate their mind. Limit Sun Exposure Wearing sunscreen, limiting your exposure to the sun during peak hours and wearing sunglasses are some ways to prevent skin damage and cancer. Considering skin cancer is the most common of cancer types -- more than one million cases are diagnosed each year in the U.S. -- prevention and early detection are key to prolonging your life.

Visit the Doctor Regularly This one's a no brainer: seeing a general physician on an annual basis can significantly lengthen your life by catching ailments before they start or treating emerging ones. An annual exam should include a blood pressure check, cholesterol and sugar level screening, bone density test, and examination of the ears, nose, throat and reflexes. For instance, if high blood pressure is not found and treated, significant health problems such as heart disease, stroke, kidney failure or eye problems may result. Eat Fish Eating up to two portions of fish on a weekly basis is beneficial, reported the Harvard School of Public Health. In fact, eating fish could possibly cut the risk of death by heart disease by one-third. Here's why: omega-3's fatty acids are healthy. They keep blood from clotting, lower the amount of fats in the bloodstream and reduce the risk of obesity. Plus, they provide a lot of nutrients like selenium, antioxidants and protein. However, pregnant women and children need to limit their intake of high-mercury fish like swordfish, king mackerel and others. Eat More Fruits and Veggies You know what they say, "An apple a day keeps the doctor away." Broccoli, kale, bananas, whatever the fruit or veggie, chances are you're doing a body good with its vitamins, minerals, anti-oxidants and fiber. Share a Hug Couples who had physical contact, such as a brief hug and ten minutes of hand holding, actually lowered their heart rates and blood pressure by 50 percent, according to researchers at the University of North Carolina-Chapel Hill. Plus, in a previous study it was determined that hugging and hand-holding reduces the negative effects of stress. Limit Alcohol Too much alcohol will shorten your life, while moderate imbibing may actually lengthen it, concluded researchers published in the Archives of Internal Medicine. Generally men who drink up to four drinks on a daily basis and women who drink up to two drinks per day reduce the risk of death from any cause by roughly 18 percent. However, men and women who drink more than this amount curtail their lifespan and increase their risk of death. Get Your Zzzz's Getting less than six hours of sleep each night could have negative health effects. A study from the Sleep Health Centers in Boston reported that getting less than this amount of sleep each night increased the risk of dying. Plus, having too little sleep increases your risk of diabetes. Sleeping reduces the levels of leptin, which is the hormone that signals us to stop eating. A heavier weight equates to an increased diabetes risk. Experts recommend getting between six to nine hours of sleep each night for optimum health. Stay Positive If you always think the glass is half full, you're on the right track. Mayo Clinic research shows that people with a positive outlook typically live 19 percent longer than people who see the glass as half empty. Although it's questionable if this can be attributed to optimists being more likely to seek medical help when they're ill or their immune systems being stronger as a result of their sunny outlook, the result is that they live longer. Optimists are also less likely to suffer depression and helplessness than their pessimist counterparts.

Consume a Low-fat Diet While you may have a Big Mac attack every now and then, experts say a low fat diet is the way to go for aspiring centenarians. One of the benefits, of course, is cutting calories. Health-conscious people tend to choose lower fat options such as light Italian salad dressing instead of oily, thick regular salad dressing. Low fat diets help lower risk of heart disease as well. Go to the Dentist As we age regular visits to the dentist may become less about flashing those pearly whites and more about preventing the onset of diseases like gingivitis. This mild form of periodontal disease causes the gums to become red, swollen and bleed easily. This is reversible with proper care, but other gum ailments may ensue if they're not treated. For instance, when left untreated advanced conditions such as tooth loss, heart disease, respiratory disease and diabetes can develop from severe gum ailments. Manage Stress Whether you manage stress by getting a massage, meditating or working out, as long as you're doing something to curtail the anxiety you're headed towards a healthier life. Stressful situations such as births, deaths, divorce and employment concerns often slow down the blood flow to the heart, raise cholesterol levels, decrease your mental well-being and weaken the immune system. Go Back to School If you want to live a longer life hit the books. A recent study from Harvard found a correlation between a longer lifespan and people with at least one year of college compared to people with a high school diploma or less. People with at least one year of college increased their lifespan by almost 1.6 years from 1990 to 2000, while the less educated remained flat. Take Vitamins If you stroll down the vitamin aisle in a store you may be overwhelmed and confused with the many options. A good multi-vitamin contains a full assortment of vitamins with minerals, amino acids, herbal extracts, and other specialty nutrients. The Journal of the American Medical Association recommended vitamins as a way to prevent heart disease, since their benefits were strong and significant. Coupled with the lack of vitamins in food, due to present day farming techniques and nutrients lost when storing, freezing or processing your food, the case for a vitamin is strong. Drink Tea Your taste buds may enjoy green tea, but what you may not know is that it's good for your health too. In a recent study, Japanese adults who consumed the most green tea during an eleven year duration were less likely to die from cardiovascular disease or other causes (except cancer) compared to the less frequent tea-drinkers. Essentially, it reduces the risk of cardiovascular disease Additional Tips: There are moisturizers (both facial and body) with built-in sunblock that don't make you smell like you just came from the beach. In addition to keeping your skin protected, lotion will help keep it firm. Eat Garlic, but use it in moderation (need I say more?). Having certain quantities of garlic in daily meals actually keeps you from getting sick and builds up your immune system. Study the lifestyles and habits of "centenarians" - people who've lived past 100 years old.

While the body is always an important factor in long life, do not neglect your psychological health. What good is having a body that can live for 120 years if your brain dies from the inside out at 50? If you experience any changes in your attitudes or behaviors, such as a quickening of the temper, a dulling of the senses, or a slowness in speech or thought, consult a mental health professional. It may be nothing, but better safe than sorry. Also, reducing stress and anxiety will help to keep your mind healthy. Don't get so caught up in living long that you forget to enjoy life! A happy life full of strong relationships will definitely reduce stress and make your long stay worthwhile. Be wary of bad science. Many things found to be beneficial to your health today may tomorrow be declared harmful. Make sure you research each alteration to your diet before you implement it. Consider the source and where the funding for the research came from. If in doubt, consult a doctor or two. Too much water can also be bad for you and have its own side effects. Several glasses a day, or just water in supplement of other liquids during meals will be enough. Avoid Heavy Lifting Once you are older, above sixty-five, be careful to not lift much weight, it's easy to tear or injure various tissues in later life. Drinking steaming hot tea has been linked with an increased risk of oesophageal (food tube) cancer. So let it cool a bit or just add some cold milk in it. That's enough to eliminate the risk.