18 tips for hoping to become a centenarian

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18 tips for hoping to become a centenarian

[VIVRE CENTENAIRE] In 2016, INSEE identified 21,000 centenarians in France, nearly twenty times more than in 1970. And according to these same statistics, in 2070, the country could have 270,000 centenarians, ie thirteen times more than today. How can you hope to be one of those people that time does not seem to reach? The advice of a nutritionist, a naturopath and a sports doctor.

While the new dean of humanity is French, many of us hope to be able to blow out as many candles as Sister Andrée, who celebrated her 118th birthday.

On the same subject

How to give yourself the chances of becoming a centenarian? “Never get angry and smile as often as possible” advises Chitetsu Watanabe, officially (at 112) the oldest man on earth. “Take care of yourself to detect your fagility” suggests a specialist in functional anti-aging biology. Among the different keys to longevity, we have selected 18 tips given by a nutritionist, a naturopath and a sports doctor. Simple to follow, they will help you fight aging and the weaknesses that come with it.

What is age-related frailty?

In geriatrics, the term “frailty” is used to define the consequence of the decline of a multitude of physiological functions during aging. The combination of these loss of functions exposes seniors to an increased risk of falls, hospitalization, functional decline and sometimes death. “As you get older, two complaints will dominate: fatigue and pain” underline the Inserm researchers in a study on aging and frailty.

This fragility is determined by 5 criteria:

  • Declared tiredness : feeling of generalized weakness, weariness or lack of energy.
  • Involuntary weight loss : unintentional weight loss of at least 5% of weight in 12 months.
  • A low level of physical activity : no usual practice of walking, cycling or another sport
  • Impaired mobility : difficulty going up and down stairs or difficulty walking 500 meters.
  • muscle weakness : Difficulty lifting a 5 kg bag or stooping/kneeling.

“Studies looking at the use of care in the population over 65 have shown that frailty increases the probability of using hospital and outpatient care. For example, medical consultations, nursing care and physiotherapy are more frequent in frail subjects compared to non-frail subjects” underline the researchers.” Similarly, the annual drug expenditure of a “fragile” subject is on average €287 higher per year than that of a “robust” subject, they add.

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soyez optimiste

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2/18 –

I cultivate optimism
After studying the lifestyle and environment of more than 70,000 people, American researchers found that if we are optimistic, we have every chance of blowing out at least 85 candles. The most optimistic people would benefit from 11% and 15% additional life expectancy compared to the less optimistic.

j adopte chien

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3/18 –

I adopt a dog
Not only is it good for morale, but walking the dog every day makes it easy to get out of the chair and do physical activity. A Scottish study showed that it helped to gain 10 years of life expectancy.

je pratique jeune intermittent

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4/18 –

I practice intermittent fasting
“Stressing” our body by altering fasting or food restriction with a normal diet would allow to extend the life of our cells, in other words to promote longevity. Short periods of fasting would help fight against cellular aging by pushing the body to secrete protective proteins.

j apprend danser

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5/18 –

I learn to dance
Learning to dance generates cognitive stimulation that reduces the risk of dementia. Dancing is also a promising technique for maintaining balance ability.

Discover here 12 tips to get started

je pense aux fibres elaborant mon repas

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9/18 –

I think of fiber when preparing meals
The intestines collect all the waste products from the digestive process and pass them out in the form of stool. If this elimination does not occur, it contributes to clogging of the body. As the good bacteria in our microbiota delight in fiber, it is important to think about it when preparing your meals. Discover here the foods richest in fiber.

je limite consommation viande rouge

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10/18 –

I limit my consumption of red meat
And I don’t eat more than 500 g per week to limit the risk of cancer, especially colorectal cancer. Furthermore, uhigh consumption of red meat high in saturated fat promotes fat storage, which can lead to weight problems.

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