Live to 100: 4 Habits for a Long, Healthy Life

A recent comprehensive review by Zhaoli Dai-Keller and Perminder Sachdev, titled “We reviewed the health habits of centenarians. These 4 things could lead to a longer life,” delved deep into the lifestyles and health habits of centenarians and near-centenarians (those aged 95–99) across the globe. Their findings shed light on four pivotal factors that could pave the way to a longer, healthier life.

1. Embracing a Diverse Diet with Controlled Salt Intake

Centenarians often champion a balanced and varied diet. On average, their energy intake comprises:

• Carbohydrates: 57% to 65%
• Protein: 12% to 32%
• Fat: 27% to 31%

Their meals predominantly feature staples like rice and wheat, an abundance of fruits and vegetables, and protein sources such as poultry, fish, and legumes. Red meat is consumed in moderation. This dietary pattern mirrors the famed Mediterranean diet, renowned for its association with reduced risks of physical impairments and mortality.

A notable aspect is their preference for low-salt diets. While the World Health Organization recommends less than 2g of sodium per day (about 5g of salt), centenarians often consume even less. For instance, the traditional Okinawan diet, popular among Japanese centenarians, contains approximately 1.1g of sodium. Research indicates that higher salt intake can lead to a 3.6-fold increase in the risk of physical function impairment.

Takeaway: Incorporate whole grains, root vegetables, beans, legumes, fruits, and vegetables into your meals. Limit red meat, opt for lean proteins like poultry and fish, and be mindful of your salt consumption.

2. Mindful Medication Use

While centenarians aren’t entirely free from chronic ailments, they tend to develop them much later in life. Over half experience common conditions like hypertension or cognitive impairments. Interestingly, they typically take fewer medications, averaging around 4.6, compared to non-centenarians who might take about 6.7.

This lower medication usage could signify better overall health. However, it’s essential to approach this insight with caution, as self-reporting can sometimes be inaccurate. Nonetheless, the concept of “polypharmacy”—taking five or more medications simultaneously—is prevalent among older adults and is linked to adverse events like falls and hospitalizations due to harmful drug interactions.

Takeaway: While medication is vital for managing health conditions, it’s crucial to consult with healthcare professionals regularly to ensure that all prescribed drugs are necessary and beneficial.

3. Prioritizing Quality Sleep

Sleep plays a pivotal role in regulating the immune system, stress hormones, and various cardiometabolic functions. Good sleep is a cornerstone of extended health and reduced chronic disease risks.

In the review, 68% of centenarians expressed satisfaction with their sleep quality, a significant figure compared to the global average. The optimal sleep duration hovers between seven to eight hours per night.

Tips for Better Sleep:

• Maintain a consistent sleep schedule.
• Create a restful and comfortable sleeping environment.
• Engage in regular physical activity.
• Manage stress through relaxation techniques or meditation.

4. Choosing the Right Living Environment

A staggering 75% of centenarians and near-centenarians reside in rural areas. This trend is evident in “blue zones,” regions celebrated for their high concentrations of centenarians, including Okinawa (Japan), Sardinia (Italy), the Nicoya Peninsula (Costa Rica), and Ikaria (Greece).

Living amidst nature offers numerous health benefits. Exposure to green spaces has been linked to reduced stress, lower rates of depression, and decreased risks of conditions like high blood pressure and heart disease.

Takeaway: While not everyone can relocate to rural areas, incorporating nature into daily life—be it through regular walks in parks, gardening, or even indoor plants—can offer substantial health benefits.

Beyond the Four Habits

While these four factors play a significant role, it’s essential to recognize other lifestyle elements that contribute to longevity:

• Avoiding Smoking: Smoking has long been associated with a myriad of health issues.
• Moderate Alcohol Consumption: If consumed, alcohol should be in moderation.
• Staying Physically Active: Regular exercise promotes cardiovascular health and mental well-being.
• Maintaining Social Connections: Strong social ties can enhance mental health and provide support during challenging times.

Final Thoughts

Adopting these lifestyle habits doesn’t guarantee a lifespan surpassing a century. After all, genetics and other uncontrollable factors also play roles. However, embracing healthier choices undoubtedly increases the chances of a longer, more fulfilling life.

As the saying goes, “Becoming a centenarian is a lifelong endeavor.” It’s never too early—or too late—to start making choices that pave the way for a vibrant and extended life.

Reference:

Dai-Keller, Z., & Sachdev, P. (2024). We reviewed the health habits of centenarians. These 4 things could lead to a longer life. The Conversation. https://theconversation.com/we-reviewed-the-health-habits-of-centenarians-these-4-things-could-lead-to-a-longer-life-235100