We reviewed the health habits of centenarians. These 4 things could lead to a longer life
We Reviewed the Health Habits of Centenarians. These 4 Things Could Lead to a Longer Life
The number of centenarians around the world has risen significantly, from 151,000 in 2000 to 573,000 in 2021. As people are living longer, it’s essential to understand the factors that contribute to their longevity. Our recent review of lifestyle and health habits of centenarians and near-centenarians (those aged 95-99) worldwide identified four key factors that may lead to a longer life.
1. A Diverse Diet with Controlled Salt Intake
Centenarians and near-centenarians typically have a balanced and diverse diet. Our review found that they consume an average of 57-65% of their energy intake from carbohydrates, 12-32% from protein, and 27-31% from fat. Their diets include staple foods, fruits, vegetables, and protein-rich foods like poultry, fish, and legumes, with moderate red meat consumption. This dietary pattern is similar to the Mediterranean diet, which is linked to lower risks of physical function impairment and death.
We also found that most centenarians prefer a low-salt diet. While only one study in our review measured the mean daily sodium intake, finding 1.6 grams, this was within the World Health Organization’s recommendation of less than 2g of sodium per day (equivalent to about 5g of salt). The traditional Okinawan diet, known for its consumption by Japanese centenarians on Okinawa Island, contains an estimated 1.1g of sodium.
Practically, these findings suggest that we should include plenty of wholegrains, root vegetables, beans, legumes, fruits, and vegetables in our diet, minimize red meat consumption, and opt for lean poultry, fish, and plant-based protein. We should also monitor salt in our food.
2. Lower Medication Use
Centenarians are not free from chronic conditions, but they typically develop them much later than average adults. More than half of the people in our review experienced common issues such as hypertension, dementia, or cognitive impairment. We found that people in our review took an average of 4.6 medications, with the most frequently used medications including blood pressure medications and drugs for heart disease.
The fact that centenarians appear to take fewer medications may indicate better health with fewer medical conditions. However, data on medication use is often self-reported and may not be entirely accurate, especially among those with cognitive impairment.
3. Getting Good Sleep
Sleep quality and quantity affect the immune system, stress hormones, and cardiometabolic functions such as obesity, high blood pressure, and diabetes. Good sleep is associated with extended years of good health and reduced risks of chronic diseases.
In our review, 68% of the centenarians were satisfied with their sleep quality. In a survey of adults’ sleep satisfaction in 13 countries in 2020, sleep satisfaction ranged from 29% to 67%. The optimal sleep duration is between seven and eight hours per night. Tips to achieving better sleep include keeping a regular sleep routine, creating a restful environment, exercising regularly, and managing stress.
4. Living Environment
More than 75% of the centenarians and near-centenarians in our review lived in rural areas. This is a pattern reflected in "blue zones," areas known for high concentrations of centenarians, such as Okinawa in Japan, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, and Ikaria in Greece.
This may be partly related to the connection between nature and health and wellbeing. For example, exposure to green space has been associated with lower stress, depression, blood pressure, type 2 diabetes, and heart disease, potentially increasing life expectancy.
Other Important Factors
We didn’t look at all lifestyle factors associated with longevity in our review. Research also shows that not smoking, avoiding or drinking moderately, staying physically active, and maintaining social connections are important for boosting a person’s chances of living to 100.
Conclusion
While adopting the lifestyle changes discussed in this article won’t guarantee you’ll reach the ripe old age of 100, many older adults are seeking to adopt healthier lifestyles to prevent and manage chronic conditions, while healthcare professionals are similarly recognizing the value of lifestyle medicine.
The earlier you can adopt positive lifestyle changes and healthier habits, the better placed you’ll be to achieve a long and healthy life. Becoming a centenarian is a lifelong endeavour.
FAQs
Q: What is the average lifespan of a centenarian?
A: The average lifespan of a centenarian is around 100 years.
Q: What are the key factors that contribute to longevity?
A: The key factors that contribute to longevity include a diverse diet with controlled salt intake, lower medication use, getting good sleep, and living in a healthy environment.
Q: What is the Mediterranean diet?
A: The Mediterranean diet is a dietary pattern that includes staple foods, fruits, vegetables, and protein-rich foods like poultry, fish, and legumes, with moderate red meat consumption.
Q: What is the optimal sleep duration?
A: The optimal sleep duration is between seven and eight hours per night.
Q: What is the connection between nature and health and wellbeing?
A: Exposure to green space has been associated with lower stress, depression, blood pressure, type 2 diabetes, and heart disease, potentially increasing life expectancy.
