Longevity Is Not About Luck — It’s a Daily Decision
In June 2024, a research team from Fudan University published a study in a sub-journal of the Journal of the American Medical Association, revealing that maintaining just three healthy lifestyle habits increases your chance of living to 100 by 61%.
Even more encouraging: it’s never too late. Researchers emphasize that no matter your age, making changes now can still significantly boost your chances of healthy aging and extended life.
🥗 01 Diverse Diet: Eat These 6 Food Groups to Live Longer
The study found that individuals with the most diverse diets were 23% more likely to become centenarians compared to those with the least variety.
A 2023 paper in European Heart Journal confirmed that consuming the following six types of foods improves cardiovascular health and promotes longevity:
- Fruits: 200–350g per day. Ideal between meals (9–10am or 3–4pm). Recommended: apples, citrus, berries, cherries, peaches.
- Vegetables: 300–500g daily, at least three kinds — preferably more than five — with dark-colored veggies making up over half.
- Legumes: 25g of soy products like 400ml soy milk, 110g tofu, or 60g dried tofu.
- Nuts: ~10g/day. Choose unsalted, plain nuts like peanuts, walnuts (2–3 pieces), or chestnuts (4–5 pieces).
- Fish: Eat fish twice a week, totaling 300–500g weekly. Best steamed to retain nutrients. Never eat fish gallbladders — they can be toxic!
- Dairy: At least 300g of liquid milk daily. Note: milk beverages do not count as milk!
“Eat in moderation, in rhythm and harmony. This is called nourishing life.”
— Mahāprajñāpāramitā Śāstra
🚶♂️ 02 Move More: Walking Is the Easiest Way to Boost Longevity
Compared to those who never exercise, regular exercisers were 31% more likely to reach age 100.
If you don’t have an exercise habit, start with walking — 7,000–8,000 steps a day is enough to gain real benefits:
- Stride: Slightly longer than usual — about half a foot-length more.
- Speed: 2–3 steps per second, or 120–144 steps per minute.
- Posture: Light steps, knees slightly bent, heel-to-toe transition, torso upright, arms swinging naturally.
Aim for at least 5 sessions per week, 30 minutes each time.
📚Healthy Running Bible — Run smarter and longer with less injury risk
🚭 03 Don’t Smoke: If You Don’t Quit Smoking, Your Health Might Quit You
The study showed: those who never smoked were 25% more likely to become centenarians than current smokers.
Cigarettes contain over 93 toxic chemicals, including 78 known carcinogens.
“To remove suffering, start by removing smoke.”
— Dhammapada
Not just smoking — avoiding alcohol, processed foods, and sugar can also safeguard your longevity.
🧠 04 For True Longevity, Don’t Forget These 3 Essentials
Besides diet, exercise, and quitting smoking, three more pillars significantly impact your healthspan:
🧠 Keep Your Brain Active
Practice hand-brain coordination exercises, puzzles, reading, or learning new skills.
A stimulated brain is a younger brain.
📚Make Your Mind an Ocean — A Buddhist guide to mindfulness in daily life
😴 Get Enough Sleep
Go to bed before 11:00 PM and get at least 7 hours. Chronic sleep deprivation reduces immunity by 50%.
🌈 Stay Emotionally Balanced
Negative emotions and chronic stress harm immunity and may even trigger disease.
Simple practices like deep breathing, exercise, aromatherapy, hugging loved ones, or keeping pets can help you feel better.
“When the mind is pure, the body is at peace. When the heart is calm, life is extended.”
— Avataṃsaka Sūtra
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