Secrets to Longevity: Lifestyle Factors That Increase the Chances of Reaching 100

Longevity is a goal for many, yet the secrets to achieving a longer, healthier life aren’t always clear. The average life expectancy in the U.S. stands at 77.5 years for both men and women, though many people surpass this age significantly. New research sheds light on the common traits of individuals who live to 100 or older, known as centenarians. This study, published in JAMA Network Open, analyzed data from 5,222 participants of the Chinese Longitudinal Healthy Longevity Survey, focusing on one of the largest groups of people aged 80 and up.

Each participant received a healthy lifestyle score based on factors such as smoking history, exercise, and diet, with higher scores out of 100 indicating better health outcomes. After five years, researchers found that individuals with the highest healthy lifestyle scores were 61% more likely to live to 100 or beyond compared to those with the lowest scores. Other significant factors also indicated a higher likelihood of becoming a centenarian.

Dr. Xiang Gao, co-author of the study and dean of the Institute of Nutrition at Fudan University, highlights the focus on the “oldest old population,” or those aged 80 and up. Gao explains that aging is associated with various chronic diseases, posing new challenges for the healthcare system. The study aims to offer insights into promoting healthy aging and longevity.

Key Factors for Living a Longer Life

Several major factors emerged from the study as contributors to a longer life. Never smoking was linked with a 25% higher likelihood of reaching 100, while regular exercise increased the odds by 31%. Those who maintained a diverse diet had a 23% greater likelihood of living to 100 or older.

Research published in the journal Nutrients last year also supports the connection between a healthy diet, avoiding smoking, and staying active with a longer life. Dr. James Powers, a professor of medicine in the Division of Geriatrics at Vanderbilt University Medical Center, emphasizes the importance of lifestyle factors in health outcomes, noting that individuals can actively influence their health.

The study's focus on older adults provides specific advice for this age group. Dr. Scott Kaiser, a geriatrician and director of geriatric cognitive health for the Pacific Neuroscience Institute in Santa Monica, California, underscores that healthy lifestyle factors always matter. He asserts that it's never too early or too late to adopt a healthy lifestyle.

The Role of Alcohol in Longevity

The study did not find a significant link between alcohol use and living to 100. However, refined criteria indicated that moderate alcohol consumption slightly increased the chances of living longer. The U.S. Dietary Guidelines define moderate alcohol consumption as no more than one drink per day for women and up to two drinks per day for men.

Dr. Powers acknowledges the ongoing debate in the medical field about the effects of alcohol on health. While some alcohol intake may not be detrimental, the optimal amount remains unclear.

Medical Experts’ Perspectives

Dr. Maria Torroella Carney, a geriatrician at Northwell Health and co-author of "The Aging Revolution," finds the study’s findings unsurprising but reinforcing the importance of a healthy lifestyle. She notes that a significant portion of life expectancy is behavior-related, emphasizing that lifestyle, genetics, and injury exposure all play roles.

Healthcare advancements over the past century have made significant progress, and there is potential to extend these benefits further through healthy lifestyle choices. Dr. Sara Leonard, a family medicine physician and geriatrician at Rutgers Robert Wood Johnson Medical School, explains that a diverse diet ensures a wide range of essential nutrients, contributing to optimal bodily function and longevity.

Exercise provides numerous benefits for the elderly, including cardiovascular health, memory, cognition, maintaining muscle mass, reducing fall risk, and enhancing independence in daily activities. Dr. Leonard highlights that these factors are crucial for living longer.

Smoking is linked to various cancers and chronic medical conditions. Dr. Leonard points out that individuals who never smoke have a lower risk of diseases that could prevent them from reaching 100.

Dr. Powers notes the significant differences in health between those who follow a healthy lifestyle and those who don’t, emphasizing the benefits of more time with family, a longer life, and greater independence. These factors contribute to a higher quality of life.

Future Research and Conclusion

While the study provides valuable insights, doctors agree that further research is needed regarding alcohol and its impact on longevity. Dr. Leonard mentions meeting centenarians with varying alcohol consumption habits, suggesting that occasional drinking is generally acceptable for those without medical advisories to abstain, with moderation being key.

Dr. Carney echoes this sentiment, advising moderation in alcohol consumption to avoid potential harm to the liver, skin, and cardiovascular health.

Overall, the study aligns with the broader medical community's recommendations for healthy aging. Dr. Leonard hopes that people will see these findings as evidence that beneficial lifestyle choices related to diet, exercise, and tobacco use can significantly impact their health as they age. Dr. Kaiser concludes that while there are no guarantees, adopting healthy lifestyle principles improves the odds of achieving a long, healthy life.