Human beings are living longer in almost all parts of the world, thanks to better eating habits, medical technology and pharmaceuticals, as well as better knowledge about the value of physical movement.
It’s no coincidence that North America, Western Europe, and Asia-Pacific – the wealthiest societies since World War II have enjoyed the greatest overall life expectancy rates. For example, citizens in Japan, Switzerland, and Australia can already expect to live beyond eighty years. The world as a whole is living a lot longer, an average of sixty-seven years according to the United Nations Population Prospects report for 2005-2010.
The explosive growth of those 80 and above, in the past decade, in particular, raises an interesting question:
How realistic is it for someone today to reach one-hundred years of age?
If you are relatively young and have a good health history, the quick answer is very realistic – provided that you meet some basic criteria:
- Good genetics.
- Minimised or eliminated vices (alcohol, tobacco, poor sleeping habits).
- Exercised regularly throughout life, especially in old age.
- Ate a varied, healthy diet.
We can’t control your ancestry and we’ll speak about exercise in the follow-up article. Diet is arguably the most influential factor for a long, healthy life so we discuss it here first.
Research and investigations into the world’s longevity champions reveals diets that are rich in vegetables (and some fruits), healthy oils, nuts and whole grains. Surprisingly, dairy and meat play little role in extending one’s time on Earth. Some of the best examples of healthy eating groups are the Okinawans (“The Okinawa Diet”) of Japan and Mediterranean islanders.
A good balance of macronutrients and micronutrients is as important as the amount of food you consume.
Even people who regularly eat meat would be wise to include a healthy serving of vegetables as a regular side dish. Not only do fresh vegetables taste great and provide essential nutrients, but their water and fibre content also helps you avoid overeating.
The older you get, eating less meat makes sense if you’re looking to hit the century mark. It may be hard at first to give up on steak dinners and pot roast, but consider that various beans and lentils are excellent protein substitutes – without meat’s high cholesterol and saturated fat content. Various green vegetables (e.g. kale, spinach, broccoli) and soybean products provide calcium and other nutrients, rendering milk intake almost unnecessary. A serving of yoghurt and the odd slice of cheese should satisfy any dairy fix.
There are several effective and sensible dieting options. It shouldn’t be hard for you to find one that works for you and put you on your path to a longer, healthier life.