Many people are living to be 100, and what they do to reach that age is really not a secret at all. Longevity specialists say centenarians (people who are 100 or older) follow a lifestyle that includes healthy habits. Since aging is unavoidable, developing certain habits can potentially extend your lifespan to 100 or beyond.
Real Simple spoke with longevity experts about common habits of centenarians that can promote a longer, healthier, and potentially joyful life.
1. They Walk Every Day
Walking is good for the body and brain, according to Dr. Sajad Zalzala, medical director at AgelessRx. For example, walking improves insulin resistance, blood pressure, and blood cholesterol levels, and promotes neurogenesis, or the growth of new nerve cells. Dr. Zalzala says this “is essential for memory and cognitive function [which lowers] the risk of neurodegenerative diseases like Alzheimer’s or dementia.”
To enjoy the benefits of walking, Christal Burnette, a plant specialist at the Okinawa Research Center for Longevity Science, recommends walking at least 30 minutes at a moderate pace, five to seven days a week.
2. They Are Part of a Community
Centenarians are not loners; they find ways to be with other people in their communities. According to Dr. Darshan Shah, a board-certified surgeon and the founder of Next Health, community involvement reduces seniors’ 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,” Dr. Shah said.
3. They Have a Sense of Purpose
Having a sense of purpose is so important for living a meaningful life that it has a specific term in Japanese: ikigai. “Ikigai gives people, like the Okinawans, a reason to get up in the morning, whether it’s through work, hobbies, caregiving, or personal passions,” Burnette says. “This sense of purpose keeps the mind active, boosts resilience, and fosters a positive outlook, all of which [are] linked to longevity.”
To discover your sense of purpose, the longevity specialists suggest identifying your interests, understanding your values and strengths, and getting involved with your community.
4. They Eat Anti-Inflammatory Foods
Kristen Lorenz, a registered dietitian and the founder of Kristen Lorenz Nutrition, says that heart disease, diabetes, certain cancers, and other age-related diseases are caused by chronic, low-grade inflammation.
Longevity studies highlight the importance of eating a balanced diet that’s high in whole grains, nuts, fruits, and vegetables and low in processed meats and sugary foods.
5. They Avoid or Limit Alcohol Consumption
Some people enjoy alcohol in social settings, but it can negatively affect their overall lifespan. According to Lorenz, alcohol “increases inflammation and oxidative stress, which damages cells and tissues throughout the body.” Over time, this may lead to chronic diseases like liver problems, heart issues, and cancer, increasing the risk of premature death. What’s more, alcohol harms nerve cells in the brain, raising the risk of dementia and cognitive decline, which can lead to a shorter lifespan. Dr. Shah pointed out that heavy alcohol use is linked with depression, anxiety, and disrupted sleep cycles.
6. They Prioritize Sleep
Getting a good night’s rest helps the body to rest and repair itself. However, Dr. Shah points out that: “Lack of sleep increases inflammation, weakens your immune system, and accelerates cellular aging.”
Diogo Barardo, director of research and development at NOVOS, adds that a lack of sleep can disrupt metabolic processes, which can lead to insulin resistance and metabolic disorders, and put you at risk for chronic diseases, which can reduce your lifespan.
What Doctors Recommend Older Adults Do Every Day
While pursuing a goal of longevity, doctors say there are habits and practices older adults can adopt now to ease some of the aches and pains that come with aging. HuffPost spoke with several doctors about what they wish older adults would make a habit of doing each day.
1. Challenge Your Brain
“You need to exercise your mind every day to keep sharp, and that can mean a crossword puzzle, reading a book or newspaper, or trying to remember anything,” said Dr. Steve Fallek, a physician and medical adviser for Maskad and Revivv. “Think about an old album you used to own. Can you remember the track listing? The lyrics? All their albums? Whatever challenges your brain and your memory is a good thing.”
2. Manage Stress Levels
Chronic stress is not good for adults at any age. However, it can take a toll on your heart the older you get, according to Dr. Laura Purdy, a board-certified family medicine physician. This is why Dr. Purdy said it’s important to take time “to rest, reset, find things that bring you peace and do things daily that you love that do not cause you consistent stress.”
3. Spend Some Time in the Sun
You can take a supplement, but exposure to sunlight is the best way to get vitamin D. Dr. Huong Nghiem-Eilbeck, a staff physician at Pandia Health, recommends going outside in the late morning. “Avoid sunburns but get enough sun to get Vitamin D, as this helps the body absorb calcium in the ways that are best for your bones.”
4. Keep track of your appointments.
Whether it’s cholesterol screening or an eye exam, make sure you do not miss your appointments. “While prevention is key, early detection is also important for any disease, which means keeping up with recommended medical screenings,” said Dr. Sulagna Misra, an internist in California and founder of Misra Wellness.
5. Keep moving
Physical activity helps you maintain your mobility and reduces the risk of osteoporosis. “This can be as simple as walking after your largest meal of the day, combined with simple exercises like a squat, lunge, press, etc.,” said Dr. Carl Paige, chief medical officer and co-founder of the Medical Transformation Center in Louisville, Kentucky. Any type of exercise will benefit the body, but health experts recommend doing those that you enjoy.
6. Stay Social
Socializing with others does wonders for your mental and emotional health. However, older adults usually don’t socialize much. “Often, as we get older, we tend to socialize less, in part due to physical limitations,” said Dr. Faisal Tai, a board-certified psychiatrist and founder of PsychPlus. Dr. Tai recommends seniors engage in at least one “positive social interaction” each day, such as visiting a neighbor, talking with a grandchild on the phone or via video call, or talking to the cashier at the grocery store.
7. Eat Healthy Foods
Rather than eating heavily processed foods, Dr. Nadim Geloo, senior director of medical affairs at Abbott’s structural heart business, recommends limiting your intake of salt and sugar, and choosing healthy meals and snacks that can help prevent heart disease, such as fresh fruits and vegetables, foods high in fiber and low in unhealthy fats. “It may be difficult to change overnight, so I recommend changing one aspect of your diet at a time with a medium-term goal to eliminate harmful foods,” Dr. Geloo said.
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