Fifteen secrets of living to be 100

Did you know that genetics play only a small part in determining your lifespan? The rest depends on your lifestyle. To discover the key to a long life, researchers studied five regions around the world with a high percentage of centenarians. Here are 15 secrets learned from the people of Okinawa, Japan; Ikaria, Greece; Sardinia, Italy; Nicoya, Costa Rica and Loma Linda, California.

Body

1. Eat smaller meals: eat a big meal in the morning, a smaller one in the afternoon and a light meal in the evening. Make sure to eat protein that is low in fat.

2. Adopt the Mediterranean diet: replace a meat and potatoes diet for one that incorporates plenty of poultry, fish, yogurt, eggs, legumes, whole grains, fruits and vegetables.

3. Eat more nuts: the healthy, unsaturated fats found in almonds and peanuts benefit heart health and can help lower levels of bad cholesterol.

4. Drink tea: both green and black teas and herbal infusions made from plants like mint and sage contain polyphenols, a type of micronutrient that’s loaded with antioxidants.

5. Be active: doing at least 15 minutes a day of a low-impact exercise like walking or gardening can lower your risk of chronic diseases like diabetes and heart disease.

6. Sleep well: going to bed and waking up at the same time every day helps to regulate your circadian rhythms and ensures that your sleep is restorative.

Mind

7. Be an optimist: those with a positive outlook are more resilient, have a stronger immune system and have a decreased risk of being afflicted by depression.

8. Relax: meditating or listening to calming music can lower blood pressure and decrease levels of cortisol (the stress hormone) in the body.

9. Create: whether it’s painting, making music or some other type of creative pursuit, artistic expression is very good for your health. Just 45 minutes of engaging in a creative activity can lower cortisol levels.

10. Use your intellect: your brain is like a muscle; the more you use it, the stronger it gets. Puzzles and games like crosswords and Sudoku are great for giving your brain a workout.

11. Keep learning: learning something new, like a language or skill, helps keep your cognitive functioning sharp and your curiosity alive.

Relationships

12. Stay close: maintaining ties with family members and friends will mean that there’s always somebody to stand by you during difficult times.

13. Be connected: studies show that seniors who use the internet have a 20 percent decreased risk of being afflicted by depression.

14. Get involved: being an active part of your community, by volunteering for example, will motivate you to get up in the morning and help you keep your wits sharp.

15. Have a partner in crime: whatever you do to stay young, doing it in good company is more fun. Research indicates that those in happy long-term partnerships are 20 percent less likely to die early.