Make these 8 life changes today to live to be 100

Exclude a little sugar

Giving up sugar can be difficult, but making smaller substitutions over time can help reduce the amount of sugar you consume and the amount of inflammation it causes.

Nutritionist Angel Planells told us about some simple ways to start reducing sugar consumption today:

• Replace sugary sodas with plain water or unsweetened tea
• Reduce the amount of sugar in recipes or replace it with fruit
• Choice healthier treats like dark chocolate or fruit with nuts

Get more sleep

Most people don't get enough sleep at night, but you can take steps to get closer to the ideal range. Sleep is the foundation of everything and helps reduce chronic inflammation.

You can add 15 minutes to your sleep every week to get the 7-9 hours you need per day.

Add new healthy foods

Instead of focusing on restricting the foods you love, make small, positive changes by adding something new. You can add a few new foods:

• Foods with omega-3 fatty acids, such as salmon, sardines, chia seeds, and walnuts, which may benefit brain and heart health
• Fermented foods such as kimchi, yogurt, and sauerkraut can support your gut health
• High-fiber foods that support gut health, regulate blood sugar and reduce inflammation, including berries, leafy greens, and whole grains
• Vegetable proteins reduce dependence on red and processed meats and add variety and texture to flavor
• Healthy spices such as turmeric, garlic, ginger, and cinnamon have anti-inflammatory and antioxidant properties

Drink more water

Drinking plenty of water can do more than just help you avoid dehydration headaches. Hydration helps improve digestion, metabolism, and overall cellular function.

It is worth adding one or two glasses of water to your daily routine.

Set aside five minutes for meditation

Stress is another factor that causes inflammation, and adding five minutes of meditation practice just before bed can improve sleep quality.

Try some sit-ups and push-ups

Strength training is important for healthy aging. Exercising at least two to three times a week helps maintain muscle mass, bone density, and metabolic health.

To get the most out of your muscle movement, swap out biceps flexion for powerful exercises.

Cook more at home

Takeout food can be delicious and much easier. Restaurant food often contains more oil, salt, and other ingredients that are not good for you, which makes it high in calories and can affect your cholesterol and blood pressure.

Cooking at home reduces your intake of processed foods and increases your control over ingredients.

Find an active hobby

Resist the urge to lie down after a hard day and find something interesting to keep you moving. Choose something you like and that fits into your life.

In general, active hobbies help maintain a balance in life and improve physical and mental health, which can significantly affect the duration and quality of life.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.