In recent years, an increasing amount of data has begun to reveal a thought-provoking phenomenon: in China, although the average life expectancy is close to 78 years, the number of elderly people who can live healthily to 90 years old, or even reach advanced age without losing their abilities, remains relatively small.
Many long-lived elderly people share a common trait—they proactively "quit" some seemingly minor lifestyle habits around the age of 70. It is not that they suddenly become indifferent to worldly desires, but rather their bodies gradually understand what true health means.
Let's start with a statistic. According to a long-term follow-up study of elderly Chinese individuals published in The Lancet Public Health, lifestyle adjustments after the age of 70 have a decisive impact on physical condition after the age of 80. In other words, living a long life is not a matter of luck but a choice—especially the choices made starting at the age of 70.
Many people mistakenly believe that in old age, one should "supplement" more, thinking that eating more, sleeping more, sitting more, and lying more are ways to be good to oneself.
After the age of 70, the body's metabolic functions gradually decline, and maintaining the lifestyle of youth can actually be detrimental to health. For example, many long-lived elderly people no longer "force themselves" to stay up late, avoid "overeating on purpose," and certainly do not spend the whole day sitting still watching television.
It is not that they have become idle, but that they have understood a truth: moderation is the most practical protection for the body.
1. After 70, stop doing these things that harm your health
1. Stop staying up late, maintain a regular schedule
Do not underestimate the term "staying up late." Modern research has clearly shown that melatonin secretion in the elderly significantly decreases, and the decline in nighttime sleep quality is a natural law. If one artificially delays the time of falling asleep, it can easily disrupt the circadian rhythm, thereby affecting immune function.
Data from the National Institute on Aging in the United States indicates that chronic sleep deprivation significantly increases the risk of cognitive impairment and cardiovascular diseases in older adults. Many individuals who remain energetic at the age of 90 have maintained a consistent sleep schedule since their 70s, going to bed before 10 PM and taking a brief nap in the afternoon, thereby establishing a stable biological clock.
2. Stop overeating and eat a light diet
Many people believe that as they age, they should eat well, so they constantly indulge in rich foods and nourishing soups. However, most long-lived elderly individuals have long stopped pursuing "eating for nourishment" and instead shifted toward "eating lightly."
Not only is it low in oil and salt, but also one stops eating when seventy percent full. The "Nutritional Guidelines for the Elderly" by the Chinese Nutrition Society also clearly states that after the age of 70, excessive intake of protein and fat can actually increase the burden on the kidneys and add metabolic stress.
Especially when it comes to "calcium supplementation," many people fall into misconceptions. Despite a decrease in bone density, they rely solely on high-calcium foods or calcium supplements, overlooking the fact that sunlight and moderate exercise are fundamental to aiding calcium absorption.
Many elderly people who can still walk with straight backs at the age of 90 started insisting on daily outdoor sun exposure and a half-hour of slow walking from the age of 70. They rarely sit for too long—not because they can't stay idle, but because they know that muscles and bones are built through use, not through eating.
3. Stop sitting for long periods and exercise moderately
Many people experience a shrinking social circle after retirement and gradually get used to living alone. However, research has found that prolonged sedentary behavior after the age of 70 can affect cognitive function and even increase the risk of dementia.
Long-lived elderly individuals often begin to actively maintain moderate exercise at the age of 70, whether it's chatting with neighbors, participating in fixed interest groups, or simply having more video calls with grandchildren—these "mental connections" provide far more reliable stimulation for the brain than taking memory supplements.
4. Stop being emotional and keep a calm state of mind
After the age of 70, emotional fluctuations have a much greater impact on health than when one is younger. Frequent anger, anxiety, and worry can accelerate the contraction of cerebral blood vessels, raise blood pressure, and subsequently trigger cardiovascular and cerebrovascular events.
Many elderly individuals who are healthy at an advanced age often begin to let go of the obsession with "arguing over right and wrong in everything" around the age of 70. They learn to "take a step back," thereby maintaining cardiovascular stability.
The Chinese Journal of Geriatrics once published a study that tracked over 1,200 individuals aged 80 and above. It found that the incidence of cardiovascular disease among elderly people with high emotional stability was nearly 42% lower than that among those who were emotionally volatile.
This is no small amount. It turns out that true longevity is not just physical "robustness," but also a psychological "relaxation."
5. Stop avoiding medical treatment and get regular check-ups
After the age of 70, it is exceptional for the body to have no issues. Long-lived elderly individuals are often not free from illness, but rather detect and manage it early.
They no longer delay treatment for minor illnesses, but have developed the habit of regular check-ups and monitoring chronic disease indicators. According to the "China Elderly Health Monitoring Report," the average life expectancy of elderly people who can manage chronic diseases over the long term is nearly 6 years longer than that of those who neglect management.
II. Lifestyle Habits of Long-Lived Elderly
1. Eat a light diet with balanced nutrition
The diet of long-lived elderly individuals tends to be relatively light, with less oil and salt, and includes more vegetables, fruits, whole grains, and fish. They focus on balanced nutrition, are not picky eaters, and avoid overeating.
2. Moderate exercise to maintain vitality
Long-lived elderly individuals usually maintain moderate exercise, such as walking, Tai Chi, yoga, etc. Exercise not only enhances physical fitness but also improves immunity and prevents diseases.
3. Maintain a calm mindset and stable emotions
Long-lived elderly individuals often have a calm and stable mindset, and they are not easily angered, anxious, or stressed. They know how to regulate their emotions and maintain a positive and optimistic attitude.
4. Maintain a regular schedule and ensure adequate sleep
Long-lived elderly people usually maintain a regular routine, going to bed early and waking up early, ensuring adequate sleep. Sleep is an important period for the body's recovery and repair, and sufficient sleep helps boost immunity and prevent diseases.
5. Socially active, good interpersonal relationships
Long-lived elderly individuals typically maintain an active social life and maintain good relationships with family and friends. Social activities not only enrich life but also alleviate stress and enhance happiness.
Three, How to Live to 90 Years Old
1. Maintain a healthy lifestyle
Maintaining a healthy lifestyle is the key to living to 90 years old. It is important to have a light diet with balanced nutrition, engage in moderate exercise, stay active, maintain a peaceful mindset and stable emotions, follow a regular routine, ensure adequate sleep, stay socially active, and maintain good interpersonal relationships.
2. Regular physical examinations to detect and treat diseases in a timely manner
Regular physical examinations are an important guarantee for living to 90 years old. It is necessary to undergo regular check-ups to promptly detect and treat diseases, preventing their occurrence and progression.
3. Maintain a positive and optimistic mindset
Maintaining a positive and optimistic mindset is an important factor in living to 90 years old. It is essential to learn how to regulate one's emotions, maintain a positive and optimistic attitude, and avoid the influence of negative emotions.
4. Learn new things and keep your brain active
Learning new things is an important way to live to 90 years old. You must continuously learn new things, keep your brain active, and prevent the occurrence of dementia.
5. Maintain good relationships with family and friends
Maintaining good relationships with family and friends is an important support for living to 90 years old. It is essential to maintain good relationships with family and friends, support each other, help one another, and spend a wonderful old age together.
Written at the end
Those elderly individuals who can live to 90 years old and live without suffering mostly rely not on "good fortune," but on "steady and sustained effort." They began to "let go" of many things at the age of 70—no longer staying up late, no longer overeating, no longer sitting for long periods without moving, no longer experiencing intense emotions, no longer isolating themselves, and no longer ignoring the signals from their bodies.
This does not mean that nothing can be done at the age of 70, but rather that one understands what is worth persevering in and what should be actively let go. Ultimately, longevity is not a matter of "struggling to live," but a wisdom of "finally no longer making things difficult for oneself."
In the end, life is not about financial resources or how filial your children are, but rather the tacit understanding and cooperation between you and your own body. Those elderly individuals who can still walk, eat, chat, and read newspapers at the age of 90 have already adjusted the rhythm of their remaining years perfectly by the time they were 70.
We often say "start nurturing before aging," which actually does not mean making people age prematurely, but rather encouraging them to learn early on to "live a bit slower and a bit steadier."
