Want to know the secrets to live longer? Scientists have actually decoded what prolongs your lifespan. It turns out that the advice you likely heard from your parents: eat well, exercise regularly, get plenty of sleep, and stay away from bad habits are what scientists believe can help you cross a century on this planet. While you can’t put hundred points on the board without getting worn out and banged up along the way, there are healthy centenarians who followed certain virtues in their life to have a rollicking good ride. Here's what you should do too.

Replace Refined Carbohydrates with Whole Foods

Did you know that your blood sugar regulation is at the core of the ageing process? If yes, why add refined carbs to your plate and cut down a few years from your life? As we get older, our body loses its capacity to metabolise carbohydrates. So eating loads of vegetables, fruits, beans, nuts, and legumes lowers the incidence of chronic illnesses and improves longevity. Replacing refined carbs with whole foods can also help prevent inflammation which has been linked to a host of age-related diseases.

Care for Your Gut

Scientists believe that chronic inflammation is a major contributor to ageing and is an underlying cause for type 2 diabetes, arthritis, and other neurodegenerative disorders. The best way to combat this inflammation is to support your gut with loads of probiotic and fibre-rich foods. 10 Healthiest Habits to Stay Fit for Life!

Consider Intermittent Fasting

Intermittent fasting can be a great way to maintain healthy blood sugar levels and prevent inflammation. According to many studies, going for extended periods without eating triggers a process known as autophagy which contributes to improved cellular health and longevity. Men Die Sooner Than Women! Here's What Reduces Their Life Expectancy. 

Start Weight Training

Apart from your exercise and daily cardio, weight training can help you live longer. The post-workout endorphin release, a clearer mind, and lower blood pressure are some of the benefits of strength training just to name a few. We are not asking you to work your way to become a CrossFit champion, just start with light weights and work your way to strong and healthy enough to lead a longer life. Life Expectancy Linked to a Person's Walking Speed: Study. 

Eat a Handful of Nuts Every Day

Researchers from Harvard University found that people who ate nuts every day were 20 percent less likely to die from any cause than those who didn’t. Nuts are rich in omega-3 fatty acids and they have cholesterol-balancing qualities that are darn good for life expectancy.  So try adding some chopped walnuts and almonds to your morning oatmeal.

Get Adequate Sleep

By not getting enough sleep you are potentially sabotaging your plan of living to 100. Not getting adequate sleep can decrease your life span so always get your eight hours of sleep, to stay a little longer on this planet. If you got fewer hours of sleep over the week make sure that you compensate for that over the weekend.

Another sure way to improve your chances for a longer, healthier life is to shed excess weight. Being obese with a BMI higher than 30 has been shown to shorten your active life expectancy.

(The above story first appeared on LatestLY on Nov 12, 2019 04:15 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).