如何活過103？吃草， 別吵架

Living past 103 isn’t about luck alone — it’s a combination of genetics, environment, mindset, and consistent habits that protect the body and brain over time.
Here’s what long-lived populations and scientific studies show:

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1. Pick Your Parents Wisely (Genetics)

• Genetics play a 25–30% role in reaching 100+.

• If your parents or grandparents lived long lives, your odds rise — but even without that, lifestyle can make up a lot of ground.

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2. Eat Like a Blue Zone Resident

People in “Blue Zones” (Okinawa, Sardinia, Nicoya, Ikaria, and Loma Linda) share similar eating habits:

• Mostly plant-based — lots of vegetables, beans, whole grains, nuts.

• Low animal protein — little red meat, modest fish.

• Minimal processed food and sugar.

• Olive oil as a main fat.

• Eat until 80% full (“Hara Hachi Bu” in Okinawa).

• Small portions, early dinner.

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3. Stay Physically Active — Daily

• Move naturally: walk, garden, do chores, climb stairs.

• Light but consistent activity is more powerful than intense workouts.

• Strength and balance training (even mild) help prevent falls — a major cause of mortality after 80.

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4. Keep Stress Extremely Low

• Long-lived people have daily stress-release rituals — prayer, naps, meditation, social time, or gratitude.

• Chronic stress increases inflammation, blood pressure, and dementia risk.

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? 5. Have a Purpose (“Ikigai”)

• People with a reason to wake up each day — caring for family, hobbies, volunteering, mentoring — live longer and happier.

• Sense of purpose links strongly to lower mortality and dementia rates.

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6. Stay Socially Connected

• Isolation kills as much as smoking or obesity.

• Regular contact with family, friends, and community helps mental and immune health.

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7. Prioritize Sleep

• 7–8 hours per night, ideally at regular times.

• Deep, restorative sleep reduces heart and brain aging.

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8. Keep Learning and Adapting

• Cognitive engagement — reading, puzzles, conversations, learning new things — helps the brain form new neural connections.

• Centenarians often stay curious and flexible.

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9. Avoid Self-Destruction

• No smoking.

• Very light alcohol, if any (wine with meals in moderation).

• Maintain healthy weight and blood pressure.

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???? 10. Medical and Nutritional Checkups

• Monitor heart health, cancer screenings, and metabolic markers.

• Vitamin D, B12, and omega-3s are often low in older adults — supplementation can help longevity.