As popular natural history historian David Attenborough celebrates his 100th birthday, many people are wondering the secret of his exceptionally long and healthy life. As the portal writes, the answer may partly lie in our genes, but the way we choose to live also plays an important role – up to 75 percent, according to some research.
Sir Sir David Attenborough advises us to socialize even in old age
For people in their eighties, daily socializing has been shown to cut the risk of dying in the next five years by more than half – something to keep in mind the next time you cancel your plans. Even people who socialize only occasionally can reduce their risk of premature death. However, research consistently points to a dose response, meaning that the more you socialize, the better your chance of living a long and healthy life. Living alone leads to an increase in inflammatory markers. This rise in cortisol and drop in white blood cells can trigger inflammation in the body, increasing the risk of dementia, heart disease and even cancer.
Quickly reduce the consumption of cured meats and red meat
Diet also plays a key role in healthy aging. It is well known that eating a diet high in ultra-processed foods can increase the risk of heart attack, stroke and even dementia, as fatty deposits cut off blood flow to the brain and heart. Choosing foods rich in healthy fats, vitamins and minerals – such as whole grains, olive oil, lean meats, fish and leafy greens – can also help improve physical and mental health.
Known as the Mediterranean diet – there is a lot of evidence to suggest that limiting your intake of dairy products, red meat and saturated fat can reduce your risk of dementia. Although Attenborough has not fully adopted a vegetarian lifestyle and decided to eat more fish, he has reduced his consumption of red meat – a move he believes could be the driving force behind his long life.
Daily physical activity is absolutely necessary for maintaining health
Experts say one of the most important things you can do to live into old age with healthy bones and joints is to stay active. And while 10,000 steps is a goal for many people, experts say it’s more about being active throughout the day than just one short burst of exercise. A recent study that followed more than 111,000 people for more than 30 years found that while those with the widest range of physical activity had a nearly 20 percent lower risk of premature death, walking was the single activity associated with the lowest risk of death.
It doesn’t matter what physical activity you prefer; however, it’s ideal to combine some aerobic cardio with strength training, as muscle mass is fundamental to maintaining overall health. It’s never too late to start, and working in the garden counts as physical activity.
Maintain a sense of purpose
Mr. Attenborough emphasizes that if he didn’t have a job in his life that motivates him and pushes him forward, he probably wouldn’t be here anymore. Hunger for knowledge and continuous education even in old age are the key to a person’s overall vitality. One study – published in the Journal of Epidemiology and Community Health – even found that working past the age of 65, when most people start thinking about retirement, could lead to a longer life. And Attenborough, now seven decades into his ground-breaking career, clearly proved that it could be.
Prioritize sleep over staying up all night
Good sleep—an integral part of removing toxic proteins associated with Alzheimer’s disease from the brain—is another key factor we can influence to increase longevity. Harvard researchers even found that a good night’s sleep can extend life by up to five years.
But it’s not just about one night of good sleep. Research shows that approximately 10 percent of deaths from any cause can be attributed to poor sleep habits. Meanwhile, those who get seven to eight hours of sleep most nights — with consistent sleep-wake cycles — experience the greatest benefits. Previous studies have shown that even too much sleep can be harmful, similarly increasing the risk of high blood pressure, heart disease, obesity and diabetes.
And finally – don’t forget the power of nature
As you probably know, Sir David Attenborough is a naturalist who, during his rich career, has narrated hundreds of documentaries, visited dozens of countries, and studied fauna and flora almost all over the world as a naturalist. His connection with nature and the protection of the ecosystem are the main goals of his life, and thanks to him, we also learn how to return to nature and how to protect it. Connecting with nature rapidly reduces the level of oxidative stress, and time spent in the garden, on a walk or with animals literally adds vital energy to us.
The good news is that stress-relieving activities like yoga, meditation, and spending time in nature can lower blood sugar almost as effectively as diabetes medications, protect the heart, and increase the likelihood of a long, healthy life.
