This is why Centenarians are Living Longer

And How You Can Be One of Them

Author

My Longevity Experiment
January 21, 2025

How to Live to 100: Insights from Centenarians

The global population of centenarians, those who live to 100 years or more, has grown significantly, rising from 151,000 in 2000 to 573,000 in 2021. As life expectancy continues to improve, the prevalence of individuals reaching this remarkable milestone is expected to increase further.

Centenarians are often considered exemplars of successful aging, frequently experiencing fewer chronic diseases and maintaining independence well into their 90s. While genetics play a role in longevity, research suggests that more than 60% of successful aging is influenced by modifiable lifestyle factors.

To uncover the secrets of extreme longevity, a comprehensive review of 34 observational studies, published since 2000, examined the lifestyle and health habits of centenarians and near-centenarians (those aged 95 to 99) worldwide. Four key factors emerged as critical to achieving such remarkable longevity.

1. A Balanced, Low-Salt Diet

Centenarians commonly adhere to a diverse, balanced diet. On average, their diet comprises 57–65% of energy from carbohydrates, 12–32% from protein, and 27–31% from fat. Staples like rice, wheat, fruits, vegetables, poultry, fish, and legumes dominate their meals, with moderate consumption of red meat. This pattern, similar to the Mediterranean diet, has been associated with lower risks of physical function impairment and mortality.

A preference for low-salt diets is also prevalent among centenarians. The review noted that the mean daily sodium intake for those studied was 1.6 grams—well within the World Health Organization’s recommendation of less than 2 grams per day. Notably, the traditional Okinawan diet, followed by Japanese centenarians, includes only 1.1 grams of sodium daily.

In contrast, individuals with higher salt intake or a preference for salty foods were found to have a 3.6-fold increased risk of physical function impairment. These findings underscore the importance of a diet rich in whole grains, root vegetables, beans, fruits, and lean proteins, with careful monitoring of salt intake.

2. Lower Use of Medications

Centenarians tend to develop chronic conditions much later in life than the general population. While over half of centenarians in the review experienced common issues such as hypertension, dementia, or cognitive impairment, they used fewer medications compared to non-centenarians.

On average, centenarians took 4.6 medications, most commonly for blood pressure and heart disease, compared to 6.7 medications among non-centenarians. This reduced reliance on medications may reflect better overall health and fewer medical conditions.

However, polypharmacy, defined as the use of five or more medications, is a common concern among older adults, linked to adverse events like falls, cognitive impairment, and hospitalizations. Healthcare providers must ensure medications are only prescribed, when necessary, with regular reviews of treatment plans to minimize risks.

3. High-Quality Sleep

Good sleep plays a vital role in immune function, stress regulation, and cardiometabolic health, including obesity, high blood pressure, and diabetes. Among centenarians, 68% reported satisfaction with their sleep quality, far surpassing the global average sleep satisfaction rates of 29–67%.

The optimal sleep duration for longevity is seven to eight hours per night. Strategies to improve sleep include maintaining a consistent sleep routine, creating a restful environment, regular exercise, and effective stress management.

4. Living in Rural or Natural Environments

Over 75% of centenarians and near-centenarians in the review resided in rural areas. This trend aligns with findings from "blue zones," regions with high concentrations of centenarians, such as Okinawa (Japan), Sardinia (Italy), the Nicoya Peninsula (Costa Rica), and Ikaria (Greece).

The connection between nature and well-being is well-documented. Access to green spaces is associated with lower stress, depression, blood pressure, type 2 diabetes, and heart disease—factors contributing to increased life expectancy.

Other Contributing Factors

While the review focused on key indicators, additional lifestyle factors are essential for longevity. Not smoking, consuming alcohol in moderation, staying physically active, and maintaining strong social connections all contribute to a longer and healthier life.

It is important to note that adopting these habits does not guarantee reaching 100 years of age. Some centenarians maintain questionable health habits, highlighting the complex interplay of genetics and lifestyle. Nonetheless, adopting healthier behaviors early in life increases the likelihood of preventing chronic conditions and achieving a long, healthy lifespan.

Reaching 100 is undoubtedly a lifelong endeavor. How do your habits align with the four key factors identified in this review?

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