According to longevity experts, people who live to 100 have these 6 things in common
It’s always interesting to read or hear individual centenarians offer their “secrets” to a long life. These stories are becoming more and more frequent, and of course we will continue to report on them, for example here and here. But what’s equally important is to have experts look for trends and common denominators—steps we ourselves can take, regardless of individual differences, to increase our chances of living to 100.
What do centenarians do? One good example is reported here.
- Daily walks
The article quotes Dr. Sajad Zalzala, a longevity expert, who notes that walking has been shown to improve insulin resistance, blood pressure, and cholesterol. Regular walking also promotes neurogenesis, the Growth of new nerve cells, which can lower the risk of dementia and Alzheimer’s disease. “What’s more, physical movement in general protects telomeres (i.e., the protective caps at the end of our DNA strands) that are linked to Aging and cell health.”
How much walking should you do? It turns out you don’t need to be a 10,000-steps-a-day zealot. “Research has found that 500 daily steps can reduce your heart disease risk by 7%.” A good program would be 30 minutes of comfortable, moderate walking five to seven days a week.
- Prioritizing Sleep
The article quotes Dr. Darshan Shah, founder of Next Health: “Lack of sleep increases inflammation, weakens your immune system and accelerates cellular aging.” Dr. Zalzala notes that sleep “gives your body a chance to repair tissues and cells, but it also helps to maintain telomere length, thereby slowing cellular aging. Sleep also supports the removal of neurotoxic waste products, such as beta amyloids, which are linked to neurodegenerative diseases like Alzheimer’s.”
To improve sleep, Dr. Zalzala recommends avoiding caffeine too late in the day, and also going to bed and waking at a consistent time. “Chamomile tea, melatonin and L-theanine can also promote better sleep.”
- Involvement with the community
Centenarians have high levels of community involvement — be it neighborhood, faith group, or interest group. Dr. Shah explains: “Getting involved with your community can extend your lifespan by reducing feelings of isolation and loneliness, which are risk factors for early mortality. Social connections can also lower Stress levels, boost Mental Health and create a sense of belonging, all of which contribute to longer, healthier lives.”
If you’re not already part of a community, start by looking for local groups that may offer casual meetups and, as Dr. Zalzala says, “don’t require long-term commitments, making it easier to engage without pressure.” Also consider online groups, especially those aligned with your hobbies and interests. (Check our story on this topic.)
- Sense of purpose
SuperAgers will already be familiar with this one: having a sense of purpose is directly linked to longevity. This has its own term in Japanese: ikigai. Ikigai is an acknowledged feature of life in Okinawa, which was identified as one of the Blue Zones with a higher than normal percentage of centenarians. From the article: “Ikigai gives people like the Okinawans a reason to get up in the morning, whether it’s through work, hobbies, Caregiving or personal passions. This sense of purpose keeps the mind active, boosts resilience, and fosters a positive outlook, all of which are linked to longevity.”
Okay, but how do you develop this? It’s important to note that your “purpose” need not be huge or profound. Don’t be intimidated by thinking your goals must be “significant”: as long as they flow naturally, from your interests and strengths, that will do the job. Start small: what about 2025? What would you like to accomplish, even on a modest scale? What’s achievable? What’s a reasonable stretch? What would be exciting?
- Eating anti-inflammatory foods
The article quotes registered dietitian Kristen Lorenz: “Chronic, low-grade inflammation is a key driver of many age-related diseases, including heart disease, Diabetes, and certain cancers. It can also damage brain cells, leading to cognitive decline and conditions like Alzheimer’s. Anti-inflammatory foods are rich in antioxidants, omega-3 fatty acids, and polyphenols, which reduce inflammation by neutralizing free radicals.” Dr. Zalzala adds that anti-inflammatory foods also “promote DNA repair, helping slow down the aging process.”
Our regular readers already know that this kind of Diet is “high in whole grains, nuts, fruits and vegetables and low in processed meats and sugary foods.” (For more, check out the links at the bottom of this story.)
- Avoiding or limiting alcohol consumption
The key here is to avoid heavy alcohol consumption, which has been linked with Depression, Anxiety and disrupted sleep. Alcohol can also increase inflammation, and can damage nerve cells in the brain.
How much is too much? The article cites the Centers for Disease Control and Prevention, which defines a “drink” as 12 ounces of beer, 5 ounces of wine and 1.5 ounces of a distilled spirit. Using that definition, they recommend no more than two drinks per day for me and one drink per day for women.
Check out these other related articles on our website:
‘Livin’ on a prayer: The impact of spirituality and religion on longevity
The long haul: Top foods (and other tips) to build better bones
Top foods to help ease joint pain — and give your overall health a boost while you’re at it
Be mindful: Top 10 foods to boost brain health and ward off cognitive decline
Healthy hacks: Easy ways to add more longevity foods into your diet
Food as medicine: Healthy herbs and super spices
Foods to help you live longer, stronger, better
Foods to help you sleep better (and possibly live longer)
Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.
