Secrets to live beyond 100: 4 simple things everyone needs to do, as per scientists

One of the commonest blessings by the elders is "May God Bless you with Long Life". The invocation seems to be working for many with the number of centenarians and near-centenarians worldwide almost quadrupling to 5,73,000 in 2021 from 151,000 in 2000.

It is projected that those living past 100 would rise to 3.5 million by 2050, as per a recent systematic review through 34 observational studies published since the year 2000, titled "A systematic review of diet and medication use among centenarians and near-centenarians worldwide."

The study published in scientific journal GeroScience found that dietary practice and weight management in healthcare strategies to promote healthy ageing played pivotal role in longevity. It also recognised rural living styles and sleep hygiene as potential factors contributing to healthy ageing.



The study noted that genetic factors play a role in extreme longevity, non-genetic or environmental factors account for over 60% of successful ageing. Further, lifestyle and environmental factors can interact with genetic, epigenetic and phenotypic factors to affect longevity.

The study examined lifestyle and health practices related to healthy ageing among centenarians and near-centenarians across the globe. It listed out four major habits that aid longer life.

Here are four habits that are linked to longevity in centenarians and near-centenarians:

Diet and nutrition

Diet plays an important role in quality of life and longevity. The study confirms the same. The review underlined the importance of maintaining a diverse diet with controlled salt intake as an essential dietary factor in promoting healthy longevity. A healthy diet, like the Mediterranean diet, along with eating a variety of foods, including milk and grains, helps people live much longer, as seen in centenarians.

The study also suggests avoiding smoking and tobacco, as they harm the body in many ways. Smoking increases the risk of premature death, but quitting it can reduce this risk. Smoking is injurious to both your mental and physical well-being.

Sleep satisfaction

Sleep plays an important role when it comes to living longer and better. In a study of three European cohorts, individuals without sleep disturbance compared to those with severe sleep disturbance were projected to live six additional years in good health and three more years without chronic diseases between the age of 50 and 75. Sleep satisfaction was also found to modulate the link between occupational stress and metabolic syndrome or BMI while both long and short sleep durations were associated with an increased risk of death.

It is important to prioritise your sleep and get at least 8-9 hours of quality rest to live 100 and beyond.

Less medication

Do you pop pills without prescription or in general on too much medication? This may reduce number of years you live.

The study anticipated that many centenarians or near-centenarians would require multiple medications for chronic conditions. However, the findings revealed a relatively low prevalence of polypharmacy among this group compared to those aged 75 and older or residents in nursing facilities. On average, centenarians were taking 4.6 medications, consistent with the Epichron study's findings of 4.9 medications for centenarians versus 6.7 for those aged 80 and above. This lower medication usage may reflect a lower disease prevalence in centenarians. However, the study acknowledges the possibility of underreporting or underdiagnosis of chronic conditions and medication use in older adults.

Living conditions

The review concludes that living a rural lifestyle can help you live longer compared to urban settings. In this study, over 75% of centenarians lived in rural areas, suggesting that rural lifestyles may contribute significantly to prolonged health and longevity. The study notes that enhancing green spaces, tree canopy and public parks to encourage rural lifestyles may boost life expectancy and postpone epigenetic ageing.

Studies have proven that a philanthropic way of life can boost longevity. Research says people who put others before themselves enjoy a higher sense of purpose and self-worth. Scientifically speaking, the act of kindness or generosity can lead to boost in levels of endorphin which can reduce stress and promote well-being.

When it comes to living a long life, socialising with others can help immensely. Studies have demonstrated that people who live a social life and boast of many social connections have better memory and cognitive skills that those who remain aloof. People who are better at fighting stress may have a better immunity than those who battle chronic stress.

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