The number of centenarians around the world has been steadily increasing over the years, with a significant rise from 151,000 in 2000 to 573,000 in 2021. This trend indicates that people are living longer, and we can expect to see more individuals reach the age of 100 in the years to come. Centenarians are often seen as exemplifying successful aging, as they tend to experience fewer chronic diseases and maintain independence in their daily lives well into their 90s. While genetics play a role in longevity, modifiable factors account for more than 60% of successful aging.
To better understand the factors that contribute to living to 100, researchers have reviewed the lifestyle and health habits of centenarians and near-centenarians worldwide. A recent review included 34 observational studies published since 2000, revealing four key factors that contribute to extreme longevity.
1. A diverse diet with controlled salt intake:
Centenarians and near-centenarians typically follow a balanced and diverse diet. Their diets consist of staple foods such as rice and wheat, fruits, vegetables, and protein-rich foods like poultry, fish, and legumes, with moderate red meat consumption. This dietary pattern, similar to the Mediterranean diet, is associated with lower risks of physical function impairment and death. Most centenarians also prefer a low-salt diet, with higher salt intake linked to an increased risk of physical function impairment.
2. Lower medication use:
While centenarians are not free from chronic conditions, they tend to develop them much later than average adults. More than half of the individuals in the review experienced common issues such as hypertension, dementia, or cognitive impairment. Despite these conditions, centenarians typically take fewer medications compared to non-centenarians, which may indicate better health with fewer medical conditions. It is important for doctors to prescribe medications only when necessary and regularly review treatment plans to prevent inappropriate polypharmacy.
3. Getting good sleep:
Sleep quality and quantity play a crucial role in overall health and longevity. Good sleep is associated with extended years of good health and reduced risks of chronic diseases. Centenarians in the review reported high satisfaction with their sleep quality, emphasizing the importance of achieving optimal sleep duration and quality through regular sleep routines, a restful environment, exercise, and stress management.
4. Living environment:
More than 75% of centenarians and near-centenarians in the review lived in rural areas, reflecting a pattern seen in „blue zones“ known for high concentrations of centenarians. This connection between nature and health and wellbeing highlights the benefits of living in green spaces, which have been associated with lower stress, depression, and various chronic diseases.
In addition to these key factors, other lifestyle habits such as not smoking, avoiding excessive alcohol consumption, staying physically active, and maintaining social connections are also important for increasing one’s chances of living to 100. While adopting positive lifestyle changes does not guarantee reaching the age of 100, it can significantly improve overall health and wellbeing. By prioritizing healthy habits early on, individuals can increase their chances of achieving a long and healthy life.