Eat, Move, and Live: 3 Easy Lifestyle Tweaks for a Journey to 100

Living past the age of 100 might seem like an impossible fantasy to some, but research shows that simple lifestyle adjustments can greatly impact your chances of achieving that milestone. The secret to becoming a centenarian lies in making these three changes to your existing dietary habits.

1. Don’t Overeat

Modern food consumption habits often involve taking in excessive amounts of unhealthy foods, which can lead to metabolic changes and decreased longevity. On the other hand, calorie restriction has been proven to prolong life.

By controlling your cravings and eating behaviors to reduce your caloric intake, you help manage inflammation within your body, extend cell survival, improve stress defense, and optimize cellular activity functions.

The recommended daily caloric intake based on age, gender, and activity level is as follows:

• Sedentary
  • Male Calories: 2,200
  • Female Calories: 1,600 – 1,800
• Moderate activity
  • Male Calories: 2,400 – 2,600
  • Female Calories: 1,800 – 2,000
• Active
  • Male Calories: 2,600 – 2,800
  • Female Calories: 2,200

2. Control Inflammaging

Chronic low-grade inflammation is one of the primary factors associated with aging. Over time, inflammation can come in various sources within the body — however, carbohydrates play a significant role in this process.

Consuming sugar, which is a simple carbohydrate, or following a high-carb diet, can increase glucose levels in the bloodstream. This in turn, can also increase the production of insulin and insulin-like growth factor, leading to greater inflammation and insulin resistance, a condition that alters the function of insulin and metabolism of carbohydrates.

In order to control inflammation, stick to a diet of low glycemic index foods, with non-starchy vegetables being your predominant source of carbohydrates.

3. Balance Your Gut Bacteria

As you age, several changes occur to your digestive system, such as decreased enzyme production, slower digestion, and gut bacteria alterations. This is why it’s essential to consume a healthy diet filled with natural, whole food sources.

Your gut bacteria adapt to your diet, so consuming large amounts of junk and processed foods can cause the growth of “bad” bacteria while decreasing the “good” kind. Research shows that compared to centenarians, older individuals tend to have a decrease in butyrate-producing bacteria, which are responsible for immune function and metabolic health.

To increase butyrate-producing bacteria in your gut, consider eating resistant starch found in small portions of cooked and cooled rice and potatoes, beans and legumes, whole grains, seeds, and green bananas. These foods promote the growth of beneficial gut bacteria, which in turn supports your overall health.

In summary, achieving a longer life involves simple changes — increased intake of fiber-rich vegetables, low stress levels, an active lifestyle, strong community bonds, and spirituality. By incorporating these lifestyle changes, you may greatly enhance your chances of living a happy, healthy life well beyond 100 years old.