How to Live to 100 Years Old?

10 Tips on How to Live to 100 Years Old

​Almost every one of us wants to have a chance to live long enough to blow out a hundred candles on our birthday. Even if some people have a different say on this, we can agree that at some point you have wondered how it would feel like to live a long, healthy life. Studies show that the number of people who lived to be more than 100 has been increasing in the last 30 years. The question is how to live to 100 years old?
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Although genetics play a big role in longevity, it’s not something we can control. Not all of us share the same luck when it comes to genes. Most people who have lived for a century most likely have a direct or a distant relative that has lived for a hundred years, too. There are certain things, however, that we can do which would help us live a healthy and longer life.
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Today’s people face a lot of issues in their lives. Dealing with different kinds of stress every day could potentially lead you to cut your life shorter. So, sit back and relax and consider doing these 10 legit things the centenarians did. We hope these tips help to show you how to live to 100.

​How to Live to 100 Years Old

1. Mingle with Everyone
​A study in 2010 proved that people who more socially involved have a 50% likelihood of living a longer and more fulfilling life than those who aren’t.

This doesn’t mean that you have to go out clubbing. It simply implies mingling with your friends and family could help you live a longer life. Be an active participant in your community. Try to make some new friends every now and then. Don’t be afraid to reach out. Being lonely is the worst feeling in the world. Go out there and feel loved!

2. Never Act Your Age
Don’t let age stand in your way of doing the things you love. If you want to go traveling at the age of 70, then go. Go on a solo trip and maybe meet some new friends along the way. Dress as if you’re a millennial. The point is to never stop living your life even if you’re in your older years. Always look for something new to experience.

3. Choose What You Eat
This may be the factor that can have the biggest effect on people. Food rich in saturated fats is very popular nowadays. Trans fats are the number one cause of LDL or bad cholesterol. So while you’re still enjoying your youthful years, slowly cutting back on saturated fats would

You might also want to consider consuming lesser calories each day. Cutting back on calories by 30% could potentially slow down aging and increase your life expectancy. A recent study conducted by the researchers from the University of Wisconsin-Madison subjected rhesus monkey (which are 95% related to humans) to different amounts of calories. They discovered that the monkeys who consumed fewer calories were stronger and younger-looking than those who consumed more.
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Cutting back on calories could lessen the production of free radicals hanging around the body and could increase the cell’s resistance to stress. Keeping cells healthy is one of the most important tricks when finding out how to live to 100.

​4. Be Active
According to Centers for Disease Control and Prevention, people who exercise for more than 7 hours a week could increase the likelihood of living a longer life by 60%. The World Health Organization (WHO) recommends at least 150 minutes of exercise per week to add 4 years to a person’s life.

5. Be a Positive Thinker
Having a positive outlook on life could help in living a longer life. Don’t be afraid to think about death, but don’t dwell on it either. A survey featuring more than 200 centenarians have revealed that most of their long lives are attributed to their faith that they’ll reach a certain age.

6. Laugh a Lot
A study by the two universities, Albert Einstein College of Medicine and Yeshiva University, identified “the love of laughter” as a common ground among 243 centenarians. They also observed that most of them were optimistic, outgoing, and easy to get along with.

Laughing more can cause the decrease the release of stress hormones such as cortisol and endorphin. The lesser stress a person experiences, the more likely he is to lead a longer and happier life.

Some experts also believe that laughing could be a form of a mild exercise. In fact, laughing for at least 10 minutes could help you burn 50 calories. Laughing helps you achieve many things on this list. It is truly the best medicine.
We try to have a lot of group activities at our assisted living homes to help our residents enjoy social interactions.
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7. Eat Nuts
​BioMed Central conducted a study in which they reported that eating nuts could help a person live longer. They revealed that nut eaters were more likely to have a lower body mass index and have a 39% less chance of experiencing an early death.

8. Do YogaDoing yoga could not only help you shed some pounds, increase flexibility and release stress, but it could also help you in living a long and healthy life.
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A recent study has suggested that yoga could help you increase your body awareness which can aid in consuming fewer calories. ​

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9. Floss and BrushThis may be a weird tip but it’s also one of the top tips centenarians give to people who want to live to be a hundred. Maintaining a proper oral hygiene could decrease the risk of bacteria spreading throughout your body. Brushing your teeth properly and flossing regularly could also lower the risk of developing cardiovascular diseases and stroke.

10. Establish a Life PurposeLooking for a greater purpose in life could help you maintain a healthy life cycle. Having a specific goal encourages you to eat healthily, get active, and become more involved in the things around you. Your new-found sense of purpose could lead you to achieve greater things than yourself.
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Here’s a video of a 100-year old heart surgeon who was still working at age 95. He knows how to live to 100:

The most important thing is probably to change your outlook on life. If you’re stressed, then take time to process the things you’re experiencing and look for a silver lining. Every situation has a bright side. All you have to do is to change your attitude towards it.

At A Paradise for Parents, we ensure that our senior residents are healthy, active, and are living their best life possible. If you want to know more about assisted living facilities, A Paradise for Parents staff and our resources can answer all your questions. Don’t hesitate to give us a call at (623) 295-9890 or email us at [email protected] to know more about the services we offer. You can also fill out an online form located on our homepage. We’d be happy to assist you in your search for an assisted living facility for your loved one.

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How to live to 100 years old as shared by a centenarian
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At 102 years old, Katharine Weber is still seeking out new adventures. Find out the eight secrets to a longer, healthier and fuller life

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Alanna Glassman
Updated September 11, 2014​

Katharine Weber was born the same year a test aircraft, with wings of steel, silk and electrical tape, took off from an ice field in Baddeck, Nova Scotia. It was 1909, and it’s fitting that Katharine, who would become an intrepid world traveller, should share her birth year with Canada’s first flight.

Katharine celebrates her 103rd birthday this month. And a look at her life shows just how much can happen in a century. She was a child when tanks rolled across French battlefields in the First World War, she survived Canada’s Spanish-flu epidemic, and in her 20s was a secretary for a shipping company during the Great Depression.

She got married at 38 and, craving adventure, jetted off with her new husband to the Colombian rainforest in South America, where they lived until Katharine became pregnant with their first of two sons. Later, after her kids left home, she started travelling in earnest, with trips to Russia, Europe and Australia. At 82, she walked the Great Wall of China.

Read More
xOften when we think of the elderly, we think of the frail and infirm, the grouchy or senile. We see aging as a losing battle, but Katharine is proof that it doesn’t have to be. She lives in the same house in Winnipeg where she raised her sons. She’s always been an avid gardener and last summer enjoyed fresh tomatoes from her backyard. She even entertains weekly and calculates her taxes at the close of every year.

On her 100th birthday, Katharine’s younger son toasted her full life. “When I think of how it must feel to live through general strikes, pandemics, world wars, cold wars — and two sons — my first thought is, I’d need some rest,” says Thomas Weber. “But I look at Mum, and she’s still going strong — sometimes baking cookies or on her hands and knees at midnight, scrubbing the floor.”

One large long-term study of people over 100 years old shows centenarians share many traits, tendencies and traditions, even when living oceans apart. Not surprisingly, Katharine embraces many of these healthy habits. And she’s reaped the rewards with almost no health complaints — even now she doesn’t rely on daily medications and hardly ever wears her glasses.

But aging is a complex process. And while many of the body’s genes begin to break down once you hit 40, mounting research suggests there are things you can do to slow it down. “Science shows we aren’t completely at the mercy of genetics,” says pharmacist and longevity expert Farid Wassef, author of Breaking the Age Barrier.

“We know that because of a study that reviewed the lifestyle habits and genetic backgrounds of twins separated at birth.” Turns out genes played a smaller- than-expected part in the twins’ likelihood of developing cancer, with their inherited DNA contributing only 28 percent of the risk. Dietitian Leslie Beck, author of Leslie Beck’s Longevity Diet, agrees: “A long, healthy life requires good habits. Genes play a role, but the rest is up to you.”

What is Katharine’s secret to enjoying a healthy old age? She also attributes her longevity to more than good genes: She’s positive, she has faith in life, people and a higher power, and she constantly seeks out new experiences. Read on for more healthy habits that can help you join the longevity revolution!

1. Never act your age
In Okinawa, Japan, a region with the longest-living people in the world, residents are considered children until they hit 55, and a ritual called kajimaya heralds a return to youth on their 97th birthdays.

In Sardinia, Italy, the traditional greeting, a kent’annos (“May you live to be 100”) is appropriate in a place where age is celebrated and people work into their 90s.

Katharine doesn’t look or act her age. “Mum is definitely young at heart,” says Thomas. “She recently danced at her granddaughter’s wedding and still flies out to visit relatives in Ottawa and Vancouver.” Her adventurous spirit has kept her youthful. Katharine has never stopped searching for new experiences. In her 70s, she toured across Russia, Siberia, Azerbaijan and Ukraine. A decade later, she made two treks to China. “Age has never stood in her way,” says her niece Katharine Bergbusch.

2. Shut down stress
Katharine has always embraced a quiet, simple life. “I try not to worry, I just try to live,” she says. “And I try to have enough trust and confidence in myself to deal with things as they come.” Consciously keeping stress at bay is also proven to be key in reducing your risk of chronic inflammation and keeping cortisol levels low (research shows prolonged cortisol spikes may accelerate aging, damaging areas of the brain associated with memory).

The best way to battle stress is to carve out time for the hobbies you enjoy. (Katharine knitted, sewed and made jam into her 90s and still bakes.) It’s also important to find time in your day for quiet reflection. Research shows meditation may increase the activity of enzymes that rebuild telomeres, the sequences of DNA linked to aging that act like the plastic ends of shoelaces — the more they fray, the more you show your age.

3. Eat quality
Calorie restriction (CR) — eating 30 percent fewer calories per day without eliminating essential proteins, vitamins and minerals — has the potential to extend life and slow aging. In recent studies of rhesus monkeys, with whom we share 95 percent of our genes, researchers at the University of Wisconsin-Madison have followed the primates for over 20 years and found CR delayed the onset of many age-related diseases. Even more compelling: Those who consumed fewer calories were stronger and looked younger than their counterparts on regular diets. Twenty years after the study began, 80 percent of the calorie-restricted monkeys were still alive, compared with 50 percent of the monkeys on normal diets.

In another study comparing the diets of people aged 35 to 82 over a six-year period, those on eat-less plans improved their triglycerides, with 95 percent reporting levels lower than the average North American in her 20s.
Proponents of CR say it isn’t about deprivation: It’s a high-quality, low-calorie diet that might mean cutting 300 to 500 calories (a bag of chips and a soda) out of your day. Meals are planned with long-term nourishment in mind. Think nutrient-dense vegetables and fruits (seven to 10 servings), complex carbs that slowly release energy (unrefined whole grains and legumes) and healthy fats from olive oil and oily fish. “CR can be such a simple change that it looks like little more than a lean health food diet,” says Brian Delaney, co-author of The Longevity Diet.

Beck also notes the connection between calories and long life. “Calorie restriction is believed to extend lifespan in two ways: First, cutting calories reduces the production of free radicals, highly damaging forms of oxygen linked to aging. It also seems to increase the resistance of cells to stress, helping them live longer.”

4. Sleep and have sex
“Most North Americans live in sleep deficit,” says Wassef. “If you look at long-lived cultures, you’ll see they get routine, adequate sleep. They prioritize it and they don’t feel guilty about it.” Lack of sleep can offset important hormonal balances and it contributes to weight gain, depression and heart disease.

A little nocturnal action also has lifelong benefits. A study by Duke Medical Center in North Carolina found a woman’s past enjoyment of sex (indicating a history of a healthy, active sex life) was one of the top three most important predictors for increased and enhanced longevity, adding as much as four extra years.

5. Move every day
Exercising today offers benefits beyond tomorrow. Yoga, dance, tai chi and other core-building workouts improve balance to help you avoid falls as you age. “Turn your home, community and work into places that present you with natural ways to move,” says Dan Buettner, author of The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest. “Focus on activities you love like gardening, walking and playing with your family.”

Research also shows the fountain of youth may flow between the treadmill and dumbbells. “Muscles weaken with age; physical activity helps rejuvenate their stem cells and promote circulation,” says Dafna Benayahu, a medical researcher at Tel Aviv University. “Regular workouts may undo signs of aging elsewhere in the body.” One study found the cells of gym users who clocked 150 minutes of vigorous exercise a week looked about 10 years younger than non-exercisers. The best news is, it’s never too late to start. Another study found improved memory skills in women aged 65 to 75 who took up strength training once or twice a week.

6. Connect
On Sundays, Katharine’s kitchen is filled with warm smells of foods reflecting her German heritage — roasts, rolanden or schnitzel. “Sunday dinners are a tradition we’re never going to give up,” says Thomas. All the way across the globe, centenarians cherish close ties. In Okinawa, they form part of a person’s ikigai, or reason to live. Elders connect with young people and report some of the lowest depression levels in the world. “Centenarians generally don’t stay isolated,” says Wassef. “Prolonged loneliness can weaken the immune system.” He points to a study involving 7,000 people: Women who felt friendless were five times more likely to die from breast, ovarian and uterine cancers.

7. Tweet about it
There’s a growing movement in social networking among the 65-and-older set. Nearly half of all internet users are between the ages of 50 and 64, and social networking among those 50 and older rose from 22 percent in 2009 to 42 percent in 2010. Googling grandmas report up to a 30-percent decrease in loneliness and symptoms of depression, according to the University of Alabama at Birmingham. Leslie Beck’s Longevity Diet stresses the importance of stimulating your mind daily to keep your brain active and improve cognitive skills. On weekday mornings, Katharine does crossword or Sudoku puzzles and catches up on the Winnipeg Free Press to help her stay sharp.

8. Just believe
A survey of centenarians found almost a quarter attributed longevity to their faith. Katharine doesn’t fear death, but she also doesn’t spend a lot of time thinking about it. Instead, she finds peace in her belief in a higher power and the goodness of people. Her father was a Lutheran pastor, and she’s always taken an active role in church. According to Leslie Beck’s Longevity Diet, when researchers look at the power of religion, they note the important benefits of believing in something outside of yourself. Even if you’re not religious, you can tap into the power of belief, whether it’s getting involved in your community, volunteering for a cause you find important or finding peace outdoors in nature.

Longevity hot spots
Lunenburg and Yarmouth, Nova Scotia: One of the highest concentrations of Canadian centenarians lives along these craggy seaside coasts. Experts point to something special in the salty ocean breezes, people’s fish-rich diets and their stress-free community spirit.

Okinawa, Japan: This archipelago’s residents eat three times the vegetables, twice the fruit and 30 percent fewer calories than the average North American. Hara hachi bu (eight parts out of 10) governs each meal, meaning they stop eating when they’re 80 percent satisfied.

Sardinia, Italy: Evening meals are washed down with a glass of red wine squeezed from local grapes loaded with flavonoids, which are believed to reduce heart attack risk by up to 50 percent.

Nicoya Peninsula, Costa Rica: This close-knit community enjoys a high-fibre diet of beans and corn, and dinner is the smallest meal of the day.

Icaria, Greece: Locals take regular midday naps, drink herbal teas every day and love goat’s milk, which has unique fatty acids that may protect against age-related inflammation.

Loma Linda, California: Many residents are practising Seventh-day Adventists, and researchers credit their health to a handful of nuts four to five days a week and alcohol- and nicotine-free lifestyles.
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*This article was originally published on March 8, 2013.
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How to Live to Be 100 Years Old
​Co-authored by Chris M. Matsko, MDLast Updated: October 25, 2019

 METHODS
1Extending your Life with Healthy Living
2Nourish Your Body to Last 100 Years
3Having a Low-Stress 100 Years
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While no one has yet discovered the fountain of youth, people are living longer than ever before. Many are even doing it in good health. The best way to have the longest life you can and the highest quality of life possible, is to take care of yourself both physically and psychologically. Protect your wellbeing so that your body and mind will be healthy enough to last for and sustain you for a long life.
​Method1
Extending your Life with Healthy Living

​1
Exercise to make your body strong enough to live for 100 years. Doing a small amount of exercise will keep your body strong and fit as you age. Develop an exercise routine while you are young and then maintain it over the decades to come. This will make you healthier now by managing your weight, building muscle, and reducing stress. It will also benefit your future health by strengthening your bones, improving your balance, and boosting your immune system.

• An ideal exercise program includes 15 – 30 minutes of aerobic exercise five times per week and strength training twice per week.
• You can do both without having to purchase expensive gym memberships. Many people enjoy jogging, walking, or biking.
• Strength training is particularly important for postmenopausal women, who become more vulnerable to osteoporosis. Doing weight training will not only make you stronger, but it will also build bone density. This will make you less likely to break a bone if you fall as you get older. You can purchase weights at your local athletics shop.

​2
Get an annual check-up. Don’t skip the annual check-ups just because you feel healthy. The best time to catch health problems is right at the beginning. Then they can be quickly and easily dealt with.[2][3]

• Be aware of your family history. If you have a genetic predisposition to some diseases, get screened regularly. In addition, you can ask your doctor if there are any preventative measures you should do to minimize your chances of developing the disease.
• These days, having a well-managed chronic health problem is not likely to prevent you from living to be at least 100.

​3
Don’t gamble with your life by using illegal drugs. Illegal drugs can cause sudden and severe health conditions. Because they are unregulated, there is no quality control for illegal drugs. This means that dosages are inconsistent and they may contain other substances that are dangerous for your health. Overdoses are frequently fatal, but even less than fatal effects can cause severe health risks such as:

• Coma
• Brain damage
• Seizures
• Psychosis
• Confusion
• Memory loss

​4
Go easy on alcohol consumption. The Mayo Clinic recommends no more than one drink per day for women and one to two drinks per day for men. Binge drinking is extremely unhealthy.

• High levels of alcohol intake raise your risk for cancers of the digestive tract, heart problems, pancreatitis, strokes, high blood pressure and liver disease.
• If you enjoy a glass of wine or a beer in the evenings, ask your doctor about whether it could interact with any medications you may be taking. Even over-the-counter medications or herbal remedies and supplements may interact with alcohol.
• If you do drink, do not drive. Alcohol consumption impairs your ability to drive safely and puts your life at risk and the lives of others who are on the road. Plan ahead and either take a taxi or appoint a friend as a designated driver who will stay sober.

5
Don’t smoke, and if you do, quit. Even people who smoked for decades can increase their lifespan and quality of life by quitting. Quitting will improve your health and reduce your risks of:

• Heart attacks
• Strokes
• Lung diseases, including cancer
• Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidney, and cervix
• Respiratory infections
• Diabetes
• Eye disorders like cataracts
• Gum disease

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​6
Wear appropriate safety gear. Safety gear can prevent fatal injuries during accidents. This includes common activities like riding in a car or sports activities.

• Always wear your seatbelt when driving or riding in a car. If you are driving, do not speed, especially during bad weather conditions such as ice, rain, snow, or fog. Car accidents are a frequent cause of death.
• Research what safety gear is necessary for risky or full contact sports. You may need protective padding and helmets when skiing, snowboarding, riding a horse, or playing football. If you are doing sports like skydiving, rock climbing, or bungee jumping make sure that all the gear you are using is in perfect working order.

​7
Limit your exposure to toxic substances. In high doses, some substances can put you at risk for developing severe health problems which could lead to an early death. For example:

• Asbestos can cause lung disease.
• Pesticides in high doses are not healthy. Though both organic and non-organic farmers’ produce is monitored and regulated to ensure that pesticide residues do not exceed the legal limits, some people prefer organic produce.
• Pollution and chemical fumes are damaging when you are exposed over a long period of time. If you live in a high pollution area, such as near a highway, you may want to avoid being outside during times when pollution is highest. Many communities provide pollution alerts when the air quality has reached an unsafe level.

​8
Avoid exhaustion by getting enough sleep. Sleep deprivation adds physical stress on your body and lowers your immune system. It also makes you more vulnerable to stress.

• Most people need at least eight hours of sleep each night. If you have trouble staying awake during the day, you are probably not getting enough sleep.
• If you have insomnia, talk to your doctor about ways to treat it. This may include implementing lifestyle changes like always going to sleep at the same time, keeping the room dark and free of distracting noises, and using relaxation techniques before bed.

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Method2
Nourish Your Body to Last 100 Years

​​1
Stay young and vibrant by enjoying a diet with diverse fruits and vegetables. Fruits and vegetables are great sources of the vitamins and minerals that your body needs. Vitamins and minerals are important when you are young for growing a strong and healthy body, but they are also important when you are older for staying healthy.

• Eat at least four servings of fruits and five servings of vegetables per day. Fruits include berries, apples, pears, plums, bananas, pumpkin, squash, beans, olives, peppers, corn, peas, cucumber and tomatoes. Vegetables include beets, carrots, spinach, cauliflower, lettuce, broccoli, celery, and others. Fresh fruits and vegetables are the healthiest, but in the winter months, when they are not available, purchasing frozen fruits and vegetables is a good solution. Avoid fried and breaded fruits and vegetables because they also contain a lot of fat.
• A healthy diet rich in fresh produce lowers your risk of cancers, heart disease, high blood pressure, strokes, and diabetes.

​2
Stay resilient by eating sufficient protein. Protein is necessary for your body to repair and rebuilt cells after sustaining damage. Cell turnover is a natural part of life and maintaining a healthy body.

• People who eat meat often get much of their protein from meat and animal products such as beef, pork, poultry, and eggs.
• Vegetarians (people who do not eat meat) and vegans (people who do not eat animal products) get protein from soy, beans, legumes, and nuts. Vegetarians may also supplement this with milk and cheeses.
• The average adult requires two to three servings of protein per day. Talk to your child’s doctor to determine what your child may need. Children’s requirements change as they age and grow.

​3
Maintain youthful energy levels by eating healthy carbohydrates. Sugars, starches, and fiber are all types of carbohydrates. When they are digested, your body obtains energy. Simple sugars are digested more quickly than complex carbohydrates. Because it takes complex carbohydrates longer to break down, your body will be getting that energy at a steady pace instead of all at once. This means it will provide you with energy for longer and it will also keep your blood sugar stable.

• Supply your body with complex carbohydrates by eating beans, parsnips, corn, peas, lentils, peanuts, and whole-grain breads. Many breads will say on the packaging if they are whole-grain.
• Substitute complex carbohydrates for simple sugars like cakes, candy, cookies, and processed sweets. In order to have enough energy to maintain an active lifestyle, you should be getting about half of your calories from complex carbohydrates.

​4
Stay hydrated by drinking sufficient water. Drinking enough water will dilute and help you pass toxins and keep your kidneys and urinary tract healthy.

• While drinking eight glasses of water a day is a good start, there is new science suggesting you may need more fluids than that. Taking into account the water contained in drinks like milk and tea and in foods like watermelon, your daily intake of fluids can be determined by dividing your weight in half. The resulting number is the number of ounces of fluids you need each day. So if you weigh 180lbs., you need 90oz of fluids each day. If you are an athlete, you should be drinking about two-thirds of your body weight in ounces.
• How much you need to drink to stay well hydrated will depend on how physically active you are, how warm and dry the weather is, and your body size. You may need four or more liters of water per day.
• If you are urinating less than usual or have dark or cloudy urine, this is a symptom of dehydration.
• Carry a reusable water bottle with you during the day to help remind you to stay hydrated.

​5
Eat fats sparingly. A small amount of fat is necessary so you can absorb fat soluble vitamins, control inflammation, clot blood, and maintain proper brain function, but many people eat too much. A diet that is high in fat increases your chances of obesity, high cholesterol, heart disease, and strokes.

• Foods that have a high fat content include butter, cheese, whole milk, cream, meats, and vegetable oils. You can reduce your fat intake by trimming fat off of meats, eating lean meat like poultry and fish, drinking low-fat milk, and eating low-fat yogurt.
• Choose healthier fats by cooking with monounsaturated fats, polyunsaturated fats, and fats that are high in omega-3 and omega-6 fatty acids. Healthy sources of fat include olive oil, safflower oil, peanut oil, corn oil, flaxseed oil, canola oil, and soybean oil.

​6
Protect your heart with a low-sodium diet. Too much sodium may lead to high blood pressure which raises your risks for heart disease and stroke. While some salt is necessary to maintain proper nerve and muscle functions, most people acquire plenty of salt naturally through their diet without adding it to their food.

• Adults should consume no more than about a teaspoon of salt per day. If you have a health condition, you may need to eat much less.
• Avoid fast food. Not only is it high in fat, but it is also usually very high in salt.

Method3
Having a Low-Stress 100 Years

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1. 
   Enjoy your 100 or more years of life. Stay mentally young and fit with hobbies you enjoy. No matter how old you are, you can still engage in hobbies you look forward to doing. Activities where you learn and grow mentally will help keep you psychologically young and mentally active.
   • If money is a concern, you can consider many activities that are low-cost and available year-round. Many people enjoy doing handiwork, reading, listening to music, art or photography.
   • Find people with similar interests and do your hobbies together. This will help you maintain a social network and enable you to share your enjoyment. Possibilities include joining a sports club, volunteering, or joining clubs for traveling.

2
Keep in touch with those you love. Maintaining your social network of friends and family will protect your psychological health. Friends and family will help buffer you against loneliness, depression, stress, and anxiety, all of which frequently occur as people age.

• If you have difficulty getting out or your loved ones are far away, consider keeping in touch by phone, through writing letters, writing emails, video chat, or using social media.
• If you feel isolated, consider locating a support group or counselor to help you. Your doctor will likely be able to recommend support groups in your area. You can also call the health department or your local senior center to determine what resources may be available to you.

3
Relax. Stress causes physiological changes in your body which lower your immune system and makes you more vulnerable to infections. By learning to manage stress you can improve your overall health. There are many relaxation techniques and you can try several until you find what works best for you:

• Meditation
• Visualization of calming images
• Deep breathing
• Massage
• Yoga
• Tai chi
• Progressive muscle relaxation in which you concentrate on tensing and then relaxing each muscle group in your body
• Music or art therapy

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How to Live Past Age 100

METHODS
1Adjusting Your Lifestyle
2Adjusting Your Diet
3Adjusting Your Perspective on Life

Co-authored by wikiHow Staff

Last Updated: March 29, 2019Across the globe, life expectancy has gone up dramatically in the the 21st century. There are more than 72,000 centenarians, or individuals who are 100 years old or more, in the United States. If the current trend continues, there could be close to 1 million people who are 100 or older by 2050 in the U.S. However, aging experts are not certain why individuals live past 100 years old, noting it could be a combination of good genes, a good lifestyle and diet, and a positive perspective on life that helps some live decades longer than others.

Method1
Adjusting Your Lifestyle

1
Maintain a healthy body weight, especially in your teenage years. According to a study in the Journal of Pediatrics, being overweight at age 14 can increase your risk of diseases and disorders, such as Type 2 diabetes. Adults with diabetes are two to four times more likely to develop heart disease. Try to maintain a healthy body weight throughout your life, starting in your teenage years, to increase your chances of living past 100.

• You can determine if your body weight is healthy by looking at the estimated body weight for your height and gender. Use an online body weight calculator to determine your ideal body weight.

​2
Make sure you do cardio exercises at least once a day. Research has found that individuals who do cardio exercises for forty minutes at least once a day have a lower risk of disease and cancer. Schedule in a forty minute walk around your neighborhood or a forty-minute run on the treadmill once a day so your heart and your body stay healthy.

• You can also integrate cardio activity into your daily habits by walking to and from work every day, rather than driving. You can also get your cardio activity in by doing housework where you sweep, vacuum, scrub, or wash around the house for forty minutes a day. This can act as a workout that does not necessarily feel like mindless exercise.

​3
Do strength training as part of your weekly workout routine. Reduce lower belly fat, which can lead to a shorter life expectancy, by doing strength training several times a week.

• Strength training your lower body, in particular, can also increase your balance, your flexibility, and your endurance. A strong lower body will help to prevent hip issues or injuries later in life and lower your risk of falls which can lead to health issues that cut your life short.

​4
Take up a relaxing hobby or activity. Studies have shown that taking time out of your day to do a relaxing hobby or activity can greatly increase your physical strength and your mental strength. Your hobby may be knitting, sewing, or painting, or you may enjoy doing a sport with other friends or teammates. Focus on an activity that you can do once a day to de stress and unwind.

​5
Commit to a small walk outdoors every day. Being outside can increase your life expectancy, especially if it becomes a daily habit. Take time after work or in the morning before a busy day to go outside and walk around your neighborhood or on your favorite hiking trail. Fresh air, exposure to the sun, and moving your body will all help you stay healthy.

​6
Talk to your doctor about any sleep issues you have and get treatment. Sleep issues like snoring, sleep apnea, or insomnia, can lead to high blood pressure, memory problems, weight gain, and depression, which can all contribute to shortening your lifespan.

• If you have sleep issues and struggle to stay awake during the day or experience mood changes due to your lack of sleep, you should speak to your doctor about treatment options. Your doctor may recommend that you adjust your sleep habits and your sleep schedule. He may also suggest that you try getting treatment at a sleep center.

​7
Consider having children later in life. According to a recent study, if you conceive naturally after the age of 44, you’re 15% less likely to die during any year after age 50. This is because if your body is capable of having children when you are older, you may have genetic markers that will help you to live longer.

• As well, if your mother had you when she was 25 years old or younger, you are twice as likely to live to 100 than someone who has an older mother. This could be because a healthy young mother’s best eggs go to fertilization first, leading to healthier offspring.

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Method2
Adjusting Your Diet

​1
Have omega-3 foods at least once a day. Omega-3 rich foods, such as salmon, walnuts, and flaxseed, contain disease fighting antioxidants that can help you stay healthy and live longer. Try to integrate omega-3 foods into your diet so you are eating one omega-3 food at least once a day.

​2
Consume more high fiber foods. Food high in fiber, such as bran cereal, lentils, black beans, or sweet potatoes, can help to reduce your risk of heart disease, diabetes, and high cholesterol. Try to integrate high fiber foods into your diet so you consume 24 to 27 grams of fiber a day.

3
Consider a plant-based diet. Studies have shown that a plant-based diet, with high levels of vegetables, fruits, legumes, can help to keep your body healthy and free of carcinogens. While it is fine to consume a small portion (2 ½ ounces) of beef, pork, and lamb every now and then, having more than 18 ounces of red meat a week can increase your risk of colorectal cancer.

• If you do prepare red meat, make sure you marinate it first, grill it in small pieces (such as on a kebab), and flip them often to keep the level of carcinogens on the meat down. Only bake or roast meat in the oven at temperatures of 400 degrees Fahrenheit and below.

​4
Avoid overeating at every meal. Overeating can lead to health issues and an unhealthy diet, thereby potentially shortening your lifespan. Instead, control your portions by serving food on smaller plates and eat healthy snacks between meals to avoid overeating at mealtime.

• You can also count your calories to control your calorie intake and to make sure you are not consuming empty calories.

5
Drink black or green tea instead of soda or coffee. Black and green tea have concentrated doses of catechins, which help your blood vessels relax and protect your heart. Drinking one to two cups of tea a day can help your heart stay healthy and reduce your risk of stroke.

• Make sure you brew tea fresh every time you drink it and try to stick to adding only lemon or honey, rather than milk.

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​Method3
Adjusting Your Perspective on Life

1
Maintain strong social ties to family and friends. Studies have shown that maintaining strong ties to your family and friends can improve your mental health and provide a sense of security and comfort. This can be very important later in life, especially as a motivator to stay healthy and active.

• Try to live close to your family and visit them often or spend quality time with them. You should also cultivate friendships with individuals and work to maintain these friendships over a long period of time. Healthy social relationships can help you maintain a sense of purpose in life and keep you happy in your old age.

​2
Join a social group or a spiritual group. A social group that meets on a regular basis, such as a running group or a knitting group, can help you destress and provide a sense of stability in your life. As well, a spiritual group, such as a Bible study or a church group, can provide emotional support that will keep you mentally healthy. Maintaining strong ties with others in a group setting will also help you to stem off feelings of depression and anxiety, which can potentially shorten your lifespan.

​3
Use positive affirmations and positive thinking. Focusing on positive thinking can improve your outlook on life and reduce your stress levels, both key elements to a long lifespan. Tape positive affirmations on your front door so you are reminded to stay positive before you head out for the day or repeat affirmations to yourself when you need a little pick me up.

• You can also embrace positive thinking by only staying in contact with positive influences, including friends and family who contribute positively to your life. You may want to consider reducing your contact with negative individuals or individuals who have a negative influence on your life choices.

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Can You Lengthen Your Life?Can You Lengthen Your Life?
Researchers Explore How to Stay Healthy LongerWant the secret to living a longer and healthier life? Scientists have found ways to prolong the healthy lifespans of worms, mice, and even monkeys. Their work has revealed exciting new clues about the biology of aging. But solid evidence still shows that the best way to boost the chance of living a long and active life is to follow the advice you likely heard from your parents: eat well, exercise regularly, get plenty of sleep, and stay away from bad habits.
People born in the U.S. today can expect to live to an average age of about 79. A century ago, life expectancy was closer to 54. “We’ve had a significant increase in lifespan over the last century,” says Dr. Marie Bernard, deputy director of NIH’s National Institute on Aging. “Now if you make it to age 65, the likelihood that you’ll make it to 85 is very high. And if you make it to 85, the likelihood that you’ll make it to 92 is very high. So people are living longer, and it’s happening across the globe.”
Older people tend to be healthier nowadays, too. Research has shown that healthful behaviors can help you stay active and healthy into your 60s, 70s, and beyond. In fact, a long-term study of Seventh-day Adventists—a religious group with a generally healthy lifestyle—shows that they tend to remain healthier into old age. Their life expectancy is nearly 10 years longer on average than most Americans. The Adventists’ age-enhancing behaviors include regular exercise, a vegetarian diet, avoiding tobacco and alcohol, and maintaining a healthy weight.
“If I had to rank behaviors in terms of priority, I’d say that exercise is the most important thing associated with living longer and healthier,” says Dr. Luigi Ferrucci, an NIH geriatrician who oversees research on aging and health. “Exercise is especially important for lengthening active life expectancy, which is life without disease and without physical and mental/thinking disability.”
Natural changes to the body as we age can lead to a gradual loss of muscle, reduced energy, and achy joints. These changes may make it tempting to move less and sit more. But doing that can raise your risk for disease, disability, and even death. It’s important to work with a doctor to find the types of physical activity that can help you maintain your health and mobility.
Even frail older adults can benefit from regular physical activity. One NIH-funded study included over 600 adults, ages 70 to 89, who were at risk for disability. They were randomly placed in either a moderate exercise program or a comparison group without structured exercise. The exercise group gradually worked up to 150 minutes of weekly activity. This included brisk walking, strength and balance training, and flexibility exercises.
“After more than 2 years, the physical activity group had less disability, and if they became disabled, they were disabled for a shorter time than those in the comparison group,” Bernard explains. “The combination of different types of exercise—aerobic, strength and balance training, and flexibility—is important to healthy aging.” NIH’s Go4Life website has tips to help older adults get and stay active.
Another sure way to improve your chances for a longer, healthier life is to shed excess weight. “Being obese—with a body mass index (BMI) higher than 30—is a risk factor for early death, and it shortens your active life expectancy,” Ferrucci says. BMI is an estimate of your body fat based on your weight and height. Use NIH’s BMI calculator to determine your BMI. Talk with a doctor about reaching a healthy weight.
Studies in animals have found that certain types of dietary changes—such as extremely low-calorie diets—can lead to longer, healthier lives. These studies offer clues to the biological processes that affect healthy aging. But to date, calorie-restricted diets and other dietary changes have had mixed results in extending the healthy lives of people.
“We have indirect evidence that nutritional adjustments can improve active longevity in people, but this is still an area of intense research,” Ferrucci says. “So far, we don’t really have solid evidence about caloric restriction and whether it may have a positive effect on human aging.” Researchers are now studying potential drugs or other approaches that might mimic calorie restriction’s benefits.
Not smoking is another pathway to a longer, healthier life. “There’s no question that smoking is a hard habit to break. But data suggest that from the moment you stop smoking, there are health benefits. So it’s worthwhile making that effort,” Bernard says.
You might think you need good genes to live longer. But genes are only part of the equation for most of us, says Dr. Thomas Perls, an aging expert and director of the New England Centenarian Study at the Boston University School of Medicine. “Research shows that genes account for less than one-third of your chances of surviving to age 85. The vast majority of variation in how old we live to be is due to our health behaviors,” Perls says. “Our genes could get most of us close to the remarkable age of 90 if we lead a healthy lifestyle.”
The influence of genes is stronger, though, for people who live to older ages, such as beyond 95. Perls has been studying people who live to age 100 and up (centenarians) and their families to learn more about the biological, psychological, and social factors that promote healthy aging.
 “It seems there’s not a single gene that imparts a strong effect on the ability to get to these older ages,” Perls says. “Instead, it’s the combined effects of probably hundreds of genes, each with weak effects individually, but having the right combination can lead to a very strong effect, especially for living to the oldest ages we study.”
It’s a good idea to be skeptical of claims for a quick fix to aging-related problems. Perls cautions against marketed “anti-aging” measures such as “hormone replacement therapy,” which has little proven benefit for healthy aging and can have severe side effects. “People used to say, ‘the older you get the sicker you get.’  But with common sense, healthy habits such as regular exercise, a healthy weight, avoiding red meat, not smoking, and managing stress, it can be ‘the older you get, the healthier you’ve been,’” Perls says.
The key to healthy aging is to engage fully in life—mentally, physically, and socially.  “Transitioning to older years isn’t about sitting in a rocking chair and letting the days slip by,” Bernard says. “Older adults have unique experiences, intellectual capital, and emotional involvement that can be shared with younger generations. This engagement is really key to helping our society move forward.” 


References
Effect of Structured Physical Activity on Prevention of Major Mobility Disability in Older Adults: The LIFE Study Randomized Clinical Trial. Pahor M, Guralnik JM, Ambrosius WT, et al., for the LIFE study investigators. JAMA. 2014 Jun 18;311(23):2387-96. doi: 10.1001/jama.2014.5616. PMID: 24866862.
Genetic signatures of exceptional longevity in humans. Sebastiani P, Solovieff N, Dewan AT, et al. PLoS One. 2012;7(1):e29848. doi: 10.1371/journal.pone.0029848. Epub 2012 Jan 18. PMID: 22279548.
Vegetarian dietary patterns and mortality in Adventist Health Study 2. Orlich MJ, Singh PN, Sabaté J, Jaceldo-Siegl K, Fan J, Knutsen S, Beeson WL, Fraser GE. JAMA Intern Med. 2013 Jul 8;173(13):1230-8. doi: 10.1001/jamainternmed.2013.6473. PMID: 23836264.


NIH News in Health, June 2015

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Source URL: https://newsinhealth.nih.gov/issue/jun2016/feature1
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