ByWALLA! HEALTH
Jerusalem Post
If you happen to want to live to a ripe old age, here are some important tips that can help you reach the finish line in good health. So what's on the list?
Many of us dream of reaching the age of one hundred – but is it a matter of predetermined fate or something we can influence? According to Argentine cardiologist Dr. Jorge Tartaglione, the answer is clear: It is definitely something we can influence. In a recently published interview, he claims that the secret to a long and healthy life does not lie in strict diets or exhausting workouts, but in four simple principles that are applied on a daily basis.
According to him, there are five “blue zones” in the world – places where residents tend to live to a particularly old age. However, even those who were not born in these areas can enjoy a long life expectancy, as long as they choose a lifestyle based on healthy principles. So what are those four rules that can help you reach the age of one hundred?
Physical activity – but not the exhausting kind
The first principle is simple: Stay active. There's no need to run marathons or sign up for an expensive gym – it's enough to incorporate movement into your daily routine. Studies show that walking up to 10,000 steps a day reduces the risk of early death by 39% and the risk of heart disease and stroke by 21%. Even brisk walking or short high-intensity activities have been found to reduce the risk of dementia by up to 40%.
It’s important to understand that long-living people don’t necessarily work out more – they are simply more active in their daily lives.
Good sleep equals good health
The second principle Dr. Tartaglione talks about is sleep – not just quantity, but quality as well. Sleeping 7 to 8 hours a night has been found to have the strongest correlation with reduced risk of premature death. In contrast, sleeping less than seven hours increases the risk of death by 12%, while sleeping too much (more than eight hours) actually increases the risk by 30%.
Moreover, studies indicate a connection between lack of sleep and the development of dementia at an older age, especially among people in their 50s and 60s. In addition, not only is the number of hours important, but also consistency – that is, maintaining a regular sleep routine as much as possible.
Social connections are not a luxury – they’re a health necessity
The third principle relates to our social lives. Dr. Tartaglione claims that human connections – whether with family, friends, or community – are a critical component in maintaining cognitive health.
A study published at the University of South Australia found that social activities such as conversations with friends, group prayer, or reading help maintain brain activity. In contrast, sedentary habits like prolonged TV watching or computer games can be harmful in the long term.
Eat right – no need for a diet
The last principle focuses on nutrition – but without strict rules. Dr. Tartaglione recommends prioritizing food that is as natural and unprocessed as possible: Fresh vegetables, fruits, quality meat, and whole grains. Highly processed foods rich in preservatives, saturated fats, or added sugars – like sausages, candy, and fast food – can harm the body and contribute to the development of chronic diseases such as colon cancer, diabetes, and heart disease.
According to him, people in longevity zones don’t necessarily eat less sugar – they simply consume it from more natural sources (such as fruits) rather than from refined white sugar.
