Aug 16, 2024 13:00:00

What are the 4 things you should do if you want to live to be 100?

People who live to be over 100 years old are called

centenarians , and the number of centenarians worldwide, which was 151,000 in 2000, has increased to 573,000 in 2021. Although genetic factors are also related to whether or not you can become a centenarian, modifiable factors also account for more than 60%. An Australian research team has announced 'Four things to do if you want to be a centenarian'.

A systematic review of diet and medication use among centenarians and near-centenarians worldwide | GeroScience
https://link.springer.com/article/10.1007/s11357-024-01247-4

We reviewed the health habits of centenarians. These 4 things could lead to a longer life
https://theconversation.com/we-reviewed-the-health-habits-of-centenarians-these-4-things-could-lead-to-a-longer-life-235100

The research team reviewed observational studies conducted since 2000 on centenarians and 'near-centenarians' aged 95 to 99, and investigated what factors are important for becoming a centenarian. As a result, the following four factors were found to be involved in whether or not someone can become a centenarian.

◆1: Eat a balanced diet that is low in salt
Centenarians and near-centenarians generally consumed a balanced and diverse diet, with, on average, 57-65% of their energy intake coming from carbohydrates, 12-32% from protein, and 27-31% from fat.

The diets of long-lived people included a lot of protein-rich foods such as chicken, fish, and legumes, in addition to staple foods such as rice and wheat, fruits, and vegetables. Red meat intake was moderately controlled, however. This nutritionally balanced and rich dietary pattern, like the Mediterranean diet , is associated with a lower risk of physical disability and death .

Only one of the studies the team reviewed measured average daily sodium intake, but it found that centenarians had an average sodium intake of 1.6 grams per day, which is within the World Health Organization's (WHO) recommended daily sodium intake of 2 grams (equivalent to about 5 grams of salt).

'These findings suggest that people should include more whole grains, root vegetables, legumes, fruits and vegetables in their diet, minimise their intake of red meat, preferring poultry, fish and plant-based proteins, and be mindful of salt,' the team said.

◆2: Reduce the amount of medication you take
Centenarians are not free of chronic illnesses - more than half of those included in the review experienced common problems like high blood pressure and dementia - but they developed them much later than the general adult population. They also took an average of 4.6 different medications, significantly fewer than the average non-centenarian, who took 6.7.

The fact that 'fewer medications' are taken may simply mean that centenarians are in better health and therefore do not need more medications. However,

polypharmacy, taking six or more medications, is common among older adults, and inappropriate polypharmacy is more likely to cause harmful drug interactions and is associated with an increased risk of adverse events such as falls, cognitive impairment, and hospitalization.

The research team advised, 'Patients may not have any control over the type or number of medications prescribed. However, 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 a good night's sleep
The quality and quantity of sleep affects cardiometabolic functions such as the immune system, stress hormones, obesity, hypertension and diabetes, and good quality sleep reduces health and the risk of chronic diseases. In this review, 68% of centenarians were satisfied with their sleep quality, which is higher than the range of satisfaction of 29-67% shown in a 2020

survey of adults in 13 countries.

The research team said, 'The optimal amount of sleep is seven to eight hours per night. Tips for getting good sleep include maintaining regular sleep habits, creating a restful sleep environment, exercising regularly, and managing stress.'

◆4: Live in a place with lots of nature
There was also a clear trend in where centenarians lived: More than 75% of the centenarians and near-centenarians reviewed lived in rural areas, a pattern seen in ' Blue Zone ' areas with high longevity such as Okinawa in Japan, Sardinia in Italy, Nicoya Peninsula in Costa Rica, and Ikaria in Greece.

Previous research has shown that exposure to nature has a positive effect on physical and mental health, lowering the risk of stress, depression, high blood pressure, type 2 diabetes, and heart disease.

In addition to these four, the study suggests that other important factors for reaching centenarianhood include not smoking, avoiding or limiting alcohol consumption, staying physically active, and maintaining social connections.

'Positive lifestyle changes and healthier habits adopted early on will set the stage for a longer, healthier life. Becoming a centenarian is a lifelong endeavor,' the team said.