The simple secrets to living longer

HOW TO LIVE LONGER

There's a population living on the Greek island of Ikaria that includes a whopping 1,1% of people over ninety. And while this percentage may seem small, it's not; especially considering that in Europe the population over ninety makes up less than 0.1%. But what is the secret to the longevity of these islanders that helps them stay healthier and live longer? The secret, it seems, lies in their diet —practically, and not coincidentally, identical to the Mediterranean diet—and in their afternoon nap . This is what researchers at the University of Athens' Faculty of Medicine discovered.

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THE SECRET OF LONGEVITY

A long and healthy life is everyone's dream. The Athens study shows how diet can promote longevity. Nutritionists and geriatricians agree that a diet rich in vitamins and minerals, including fresh, home-cooked foods that aren't too fatty or processed, is crucial for overall health . Foods such as extra virgin olive oil , garlic , and chili peppers , rich in antioxidants, are also excellent for combating cellular aging and thus promoting longevity. Whole grain flours , which limit the absorption of sugars and help purify the body of waste products, are also a good choice . But that's not all.

FOODS TO LIVE LONGER

There's a vast literature on foods that potentially extend life. The Mediterranean diet is certainly a guarantee, but situations can vary from person to person: there are centenarians who still eat eggs and bacon for breakfast. We've chosen ten foods that have the right characteristics to contribute to longevity:

• Dark chocolate (not milk chocolate) which contains flavonoids and antioxidants
• I broccoli, thanks to sulforafame, they perform a powerful anti-cancer function
• La nuts, natural prevention for diabetes and cancer
• I tomatoes, due to the effect of lycopenes, precious antioxidants
• Red fruits for the presence of anthocyanin which helps muscle function and brain activity
• Olive oil, elixir of long life with its "good fats"
• Salmon, a powerful source of Omega-3, essential for a long life
• Chilli, protects the cardiovascular system
• Green tea with its polyphenols
• Potato red: they keep sugars low

PHYSICAL ACTIVITY FOR LONGEVITY

Nutrition promotes longevity. But there's more. Maintaining a healthy lifestyle also makes a difference . Staying physically fit , even simply through a daily walk outdoors, breathing clean air , and giving up smoking and alcohol are all healthy habits that can preserve our physical health. To reach 100 years of age with full control of our mental faculties, however, it is necessary to train the mind . Yes to dialogue, with friends but also with younger people, in a productive and beneficial generational exchange. Also beneficial are all activities such as skill games, sewing, and embroidery , which keep the minds of older people sharp and ward off the bête noire of depression, the number one enemy of longevity. Along with physical activity, it is also essential to sleep well and regularly. Finally, make room for optimism : facing life's adversities and the passing of time in a positive way is the best elixir of youth we can hope for.

READ MORE: Optimism for a healthier and much longer life. Those who think positively easily live past 85.

THE LIMITS OF LIFE

Scientists are battling it out, conducting research to determine if and what the limit of life might be . To put it simply, science is essentially divided into two categories: skeptics and optimists. The former consider the limit of life already reached, with exceptional cases reaching around 120 years. From their perspective, what has truly raised the bar on longevity has been pharmaceuticals : people live longer thanks to medications that age, even in reasonable conditions. For optimists, however, predictions about the limits of life are much more flexible, and can even reach very far, up to 150 or 200 years. Everything depends on medical progress and our lifestyles.

CENTENARIANS AROUND THE WORLD

According to United Nations estimates, in 1990 there were approximately 95 centenarians worldwide, while by 2015 there were already 450. And by 2100, there will be 25 million . In richer countries, although centenarians are still a small minority, the number of people who have passed the legendary 110-year-old threshold is growing. In Japan alone, between 2005 and 2015, the population of supercentenarians increased from 22 to 146, almost sevenfold. With this demographic trend, societies will undergo substantial changes. They will need to be increasingly equipped to support the lives of older populations: for example, local medical care will be crucial. Otherwise, hospitals will be constantly overwhelmed. And with so many elderly and elderly people, welfare will need to be monitored and redefined, as it risks becoming unsustainable and too unbalanced to benefit older generations.

LIFE EXPECTANCY IN ITALY

The tragedy of the pandemic has also left profound marks on the life expectancy of Italians . With the devastation that has occurred, especially among older population groups, the average life expectancy has dropped to 82 years (in 2010, it was 83,6 years). For men, life expectancy stands at around 79,7 years; for women, it stands at 84,4 years. A step backward, obviously much more pronounced in those areas of the country, such as Lombardy, where the death toll has been highest. This too is part of the Covid-19 toll.

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