3 minute read
LIVE TO 100
How to LIVE to
South Africa remains one of the countries with the lowest life expectancy at 62.5 years for men and 68.5 years for women, according to the 2020 Stats SA mid-year population estimates. We unpack the secret to living a longer life, and the truth is: it’s about more than just good luck. By SANELISIWE MALIZA
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Cut down on ultra-processed foods
They may be more affordable and convenient, but ultra-processed foods (like soft drinks, pizza and chips) are packed with salt, sugar, unhealthy fats, preservatives and additives, which have been proven to take years off your life, according to a 2019 study titled ‘Association Between Ultraprocessed Food Consumption and Risk of Mortality’ published in the JAMA Internal Medicine journal.
HOW TO MAKE YOUR MONEY LAST AS LONG AS YOU
+ SAVE FOR
RETIREMENT, EARLY
“Retirement planning is not a once-off event that happens when you start working or at age 40 to plan for retirement at age 60 – it is a continuous plan that must be reviewed annually,” says Esta Theron, business development manager at Glacier by Sanlam. “Since the number of years in retirement is increasing due to life expectancy increasing, the difference in the number of years between the pre-retirement phase and the post-retirement phase has become less. Your financial planning therefore has to provide for a longer retirement.”
+ DON’T FORGET
ABOUT RISK
“An important financial planning aspect that needs more attention, especially at age 40 and younger, is risk planning. Since we’re living longer, risk planning becomes even more important. Life cover needs to be taken out as soon as possible after you start your working career, as it is normally cheaper when you are younger and healthier,” says Theron.
+ SPEAK TO A
FINANCIAL PLANNER
A financial planner can ensure your financial plan includes long-term solutions to suit later retirement and the likelihood of living longer. “Holistic financial planning will focus on all your needs at every age and should include life cover, disability cover and saving for retirement,” says Theron. Get personalised advice by speaking to an expert financial planner. Call 086 123 5433.
“A single food won’t grant you longevity, but your lifestyle and your relationship with food can,” says dietician Rhodene Oberholzer. Oberholzer suggests focusing on foods that contain high-quality nutrients (like salmon, kale and blueberries).
Eat even more fruit and veggies
A 2017 study published in the International Journal of Epidemiology found that 5.6 to 7.8 million premature deaths worldwide stem from people eating less than 500 grams of fruit and 800 grams of vegetables daily. Oberholzer recommends trying the Mediterranean diet. The characteristics of this eating pattern include a high intake of fruit, vegetables, legumes (beans, lentils), wholegrains, nuts and seeds, and abundant use of plant oils, especially olive oil. These food groups have been shown to support the body and reduce the risk of certain diseases such as heart disease and Type 2 diabetes, which will help you to live a healthier, longer life.
Keep moving
The 2016 study ‘Sedentary Behavior and Mortality in Older Women’ published in the American Journal of Preventive Medicine revealed that sitting for long stretches of time (like watching TV or spending the whole day at your desk) increases the odds of an untimely death. According to the American Cancer Society, those who spent more than six hours of leisure time a day sitting had a 19% higher mortality rate than those who spent less than three hours of their leisure time on the couch. The benefits of exercise go beyond the physical and extend to the mental, too. Exercising remains an important part of stress management. According to a 2020 Harvard Medical School web article titled ‘Exercising to relax’, strength training and stretching two to three times a week can help reduce stress.
Don’t skip your check-up
Regular check-ups can help find potential health issues before they become a problem. According to emedicinehealth.com, the American Medical Association and other similar groups have moved away from the yearly exam and now suggest that check-ups be referred to as Periodic Health Assessments or Examinations and be performed every five years (for adults over 18) until age 40 and every one to three years thereafter.
USE YOUR BENEFIT
You get 20% off your monthly fee at Planet Fitness, and up to 60% off at JustGym. Plus, join JustGym in September, October or November 2021 and you won’t pay a cent in joining fees, saving R250. Learn more by visiting sanlamreality.co.za/benefits/health.
