1. A varied diet with limited salt intake
Centenarians generally consumed a balanced and varied diet. On average, they derived 57%-65% of their energy intake from carbohydrates, 12%-32% from protein, and 27%-31% from fat. Their diets included staple foods (such as rice and wheat), fruits, vegetables, and protein-rich foods such as poultry, fish, and legumes, with moderate consumption of red meat.
This dietary pattern is similar to the Mediterranean diet and is associated with a lower risk of physical disability and mortality.
The Mediterranean diet is said to lead to longer life. Photo/123RF
Most centenarians also preferred a low-salt diet. Only one study in our survey measured average daily sodium intake, at 1.6 grams, which was within the World Health Organization's recommendation of less than 2 grams per day (equivalent to about 5 grams of salt). The traditional Okinawan diet, known to be eaten by centenarians on the island of Okinawa, contains an estimated 1.1 grams of sodium.
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People with high salt intake (those who prefer salty foods or add salt to their diet) were found to have a 3.6 times higher risk of physical dysfunction compared to those who did not prefer salt.
In practice, these findings suggest that we should include plenty of whole grains, root vegetables, beans, legumes, fruits and vegetables in our diets, minimize our intake of red meat, choose lean poultry, fish and plant-based proteins, and be mindful of the salt in our food.
2. Reduce medication use
Centenarians are not free of chronic diseases, but they generally develop them much later than the average adult. More than half of those in our study experienced common problems such as high blood pressure, dementia, and cognitive impairment.
Our study found that people take an average of 4.6 different medications. The most frequently taken medications included blood pressure medications and heart medications. This is similar to the findings of a large health registry-based study in Spain, which found that centenarians take an average of 4.9 different medications. Non-centenarians in that study took an average of 6.7 different medications.
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The fact that centenarians appear to take fewer medications may indicate better health and fewer medical conditions, but data on medication use is often self-reported and may not be completely accurate, especially for people with cognitive impairment.
There appears to be a link between less drug use and longer life. Photo / 123RF
Polypharmacy, often defined as taking five or more medications simultaneously, is common among older adults. Inappropriate polypharmacy is associated with an increased risk of adverse events, including falls, cognitive impairment, and hospitalization due to harmful drug interactions.
Although patients may not have control over the type and number of medications prescribed, it is important that doctors prescribe medications only when necessary, fully inform patients about the benefits and risks, and regularly review treatment plans.
3. Get enough sleep
The quality and quantity of sleep influences the immune system, stress hormones, and cardiometabolic function including obesity, hypertension, diabetes, etc. Good quality sleep is linked to longer-term health and reduced risk of chronic diseases.
In our survey, 68% of centenarians were satisfied with their sleep quality. A 2020 survey of adult sleep satisfaction in 13 countries found that sleep satisfaction ranged from 29% to 67%.
The optimal amount of sleep is 7-8 hours per night. Tips for getting better sleep include maintaining regular sleep habits, creating a peaceful environment, exercising regularly, and managing stress.
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4. Living Environment
More than 75 percent of the centenarians and near-centenarians surveyed lived in rural areas, a pattern reflected in “Blue Zones” known for their 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 in part due to the connection between nature and health and well-being: exposure to green spaces, for example, has been linked to lower stress, depression, blood pressure, type 2 diabetes and heart disease, and may increase life expectancy.
The number of people aged 100 or older worldwide has increased from 151,000 in 2000 to 573,000 in 2021. Photo / Getty Images
Other important factors
The study did not look at all lifestyle factors associated with longevity, and studies have also shown that not smoking, avoiding alcohol or drinking in moderation, staying physically active and staying socially connected are important for increasing your chances of living to 100.
Of course, adopting the lifestyle changes outlined in this article is no guarantee that you'll live to be 100 years old. On the other hand, there are centenarians who have unhealthy habits.
However, many older adults are seeking to adopt healthier lifestyles to prevent and manage chronic disease, and medical professionals are similarly recognizing the value of lifestyle medicine.
The sooner you can make positive lifestyle changes and adopt healthy habits, the better your chances of living a long, healthy life. Living to 100 is a lifelong endeavor.
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Zhaoli Dai-Keller is a nutritional epidemiologist and lecturer in the School of Population Health at the University of New South Wales, Sydney, and Honorary Senior Lecturer in the School of Pharmacy at the University of Sydney. Perminder Sachdev is Scientia Professor of Neuropsychiatry in the School of Psychiatry at the University of New South Wales, Sydney, and Co-Director of the Centre for Healthy Brain Ageing (CHeBA).
This article is republished from The Conversation under a Creative Commons license. Read the original article.
