The Times Australia
The Times World News

.

We reviewed the health habits of centenarians. These 4 things could lead to a longer life

  • Written by Zhaoli Dai-Keller, Honorary Senior Lecturer, School of Pharmacy, University of Sydney; Nutritional epidemiologist and Lecturer, School of Population Health, UNSW Sydney
We reviewed the health habits of centenarians. These 4 things could lead to a longer life

The number of centenarians around the world rose from 151,000 in 2000[1] to 573,000 in 2021. People are living longer, and we can expect to see more people reach 100 in the years to come.

Centenarians exemplify successful ageing[2], often experiencing fewer chronic diseases[3] and maintaining independence in daily life well into their 90s. While genetics contribute[4] to longevity, modifiable factors account for more than 60% of successful aging[5].

But what sort of factors specifically contribute to living to 100? To find out, we reviewed lifestyle and health habits of centenarians and near-centenarians (those aged 95–99) worldwide.

Our recent review[6] included 34 observational studies published since 2000. Here are four key factors we found contribute to extreme longevity.

1. A diverse diet with controlled salt intake

Centenarians and near-centenarians typically had a balanced and diverse diet. We found, on average, they consumed between 57% and 65% of their energy intake from carbohydrates, 12% to 32% from protein, and 27% to 31% from fat. Their diets included staple foods (such as rice and wheat), fruits, vegetables, and protein-rich foods like poultry, fish and legumes, with moderate red meat consumption.

This dietary pattern, similar to the Mediterranean diet[7], is linked to lower risks of physical function impairment[8] and death[9].

An array of food reflecting the Mediterranean diet.
The Mediterranean diet has been linked to longevity. Antonina Vlasova/Shutterstock[10]

Most centenarians also preferred 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[11] recommendation of less than 2g of sodium per day (equivalent to about 5g of salt). The traditional Okinawan diet[12], known for its consumption by Japanese centenarians on Okinawa Island, contains an estimated 1.1g of sodium.

We found higher salt intake (those who preferred salty food or added extra salt to meals) had a 3.6-fold increased risk of physical function impairment compared to those without a preference for salt.

Practically, these findings suggest we should include plenty of wholegrains, root vegetables, beans, legumes, fruits and vegetables in our diet, minimise red meat consumption and opt for lean poultry, fish, and plant-based protein, and monitor salt in our food.

2. Lower medication use

Centenarians are not free from chronic conditions but typically develop them much later than average adults. More than half of the people in our review experienced common issues such as hypertension (high blood pressure), dementia, or cognitive impairment.

We found people in our review took an average of 4.6 medications. The most frequently used medications included blood pressure medications and drugs for heart disease. This is similar to the results of a large health register-based study[13] in Spain, which found centenarians took an average of 4.9 medications. Non-centenarians in this study took 6.7 medications on average.

The fact centenarians appear to take fewer medications may indicate better health with fewer medical conditions. However, data on medication use is often self-reported and so may not be entirely accurate, especially among those with cognitive impairment.

A man with a number of medications on a table.
There seems to be an association between lower medication use and living longer. pikselstock/Shutterstock[14]

Polypharmacy[15] is often defined as taking five or more medications simultaneously, and is common in older adults. Inappropriate polypharmacy is associated with increased risks[16] of adverse events such as falls, cognitive impairment and hospitalisation, due to harmful drug interactions.

While the type or number of prescribed medications may not be within a patient’s control, it’s important for doctors to prescribe medications[17] only when necessary, fully inform patients about benefits and risks, and regularly review treatment plans.

3. Getting good sleep

Sleep quality and quantity affect[18] the immune system, stress hormones, and cardiometabolic functions such as obesity, high blood pressure, and diabetes. Good sleep[19] 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%[20].

The optimal sleep duration[21] is between seven and eight hours per night. Tips to achieving better sleep[22] 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[23]”, 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[24] has been associated with lower stress, depression, blood pressure, type 2 diabetes and heart disease, potentially increasing life expectancy[25].

A woman blows out '100' candles on a cake.
More people will live to 100 in the years to come. Dan Negureanu/Shutterstock[26]

Other important factors

We didn’t look at all lifestyle factors associated with longevity in our review. Research also shows not smoking[27], avoiding alcohol[28] or drinking moderately, staying physically active[29] and maintaining social connections[30] are important for boosting a person’s chances of living to 100.

Of course, adopting the lifestyle changes discussed in this article won’t guarantee you’ll reach the ripe old age of 100. And on the flip side, some centenarians have shared questionable[31] health habits.

But many older adults are seeking to adopt healthier lifestyles[32] to prevent and manage chronic conditions, while health-care professionals are similarly recognising the value of lifestyle medicine[33].

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.

References

  1. ^ 151,000 in 2000 (population.un.org)
  2. ^ exemplify successful ageing (academic.oup.com)
  3. ^ fewer chronic diseases (agmr.hapres.com)
  4. ^ genetics contribute (link.springer.com)
  5. ^ of successful aging (pubmed.ncbi.nlm.nih.gov)
  6. ^ recent review (link.springer.com)
  7. ^ Mediterranean diet (pubmed.ncbi.nlm.nih.gov)
  8. ^ physical function impairment (doi.org)
  9. ^ death (pubmed.ncbi.nlm.nih.gov)
  10. ^ Antonina Vlasova/Shutterstock (www.shutterstock.com)
  11. ^ World Health Organization’s (www.who.int)
  12. ^ traditional Okinawan diet (pubmed.ncbi.nlm.nih.gov)
  13. ^ a large health register-based study (doi.org)
  14. ^ pikselstock/Shutterstock (www.shutterstock.com)
  15. ^ Polypharmacy (www.thelancet.com)
  16. ^ increased risks (www.nia.nih.gov)
  17. ^ prescribe medications (link.springer.com)
  18. ^ affect (newsinhealth.nih.gov)
  19. ^ sleep (academic.oup.com)
  20. ^ 29% to 67% (www.statista.com)
  21. ^ optimal sleep duration (academic.oup.com)
  22. ^ achieving better sleep (www.mayoclinic.org)
  23. ^ blue zones (www.bluezones.com)
  24. ^ exposure to green space (www.ncbi.nlm.nih.gov)
  25. ^ life expectancy (doi.org)
  26. ^ Dan Negureanu/Shutterstock (www.shutterstock.com)
  27. ^ not smoking (www.sciencedirect.com)
  28. ^ avoiding alcohol (jamanetwork.com)
  29. ^ physically active (www.ncbi.nlm.nih.gov)
  30. ^ social connections (doi.org)
  31. ^ questionable (theconversation.com)
  32. ^ healthier lifestyles (www.ncbi.nlm.nih.gov)
  33. ^ lifestyle medicine (www.ncbi.nlm.nih.gov)

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

Times Magazine

Headless CMS in Digital Twins and 3D Product Experiences

Image by freepik As the metaverse becomes more advanced and accessible, it's clear that multiple sectors will use digital twins and 3D product experiences to visualize, connect, and streamline efforts better. A digital twin is a virtual replica of ...

The Decline of Hyper-Casual: How Mid-Core Mobile Games Took Over in 2025

In recent years, the mobile gaming landscape has undergone a significant transformation, with mid-core mobile games emerging as the dominant force in app stores by 2025. This shift is underpinned by changing user habits and evolving monetization tr...

Understanding ITIL 4 and PRINCE2 Project Management Synergy

Key Highlights ITIL 4 focuses on IT service management, emphasising continual improvement and value creation through modern digital transformation approaches. PRINCE2 project management supports systematic planning and execution of projects wit...

What AI Adoption Means for the Future of Workplace Risk Management

Image by freepik As industrial operations become more complex and fast-paced, the risks faced by workers and employers alike continue to grow. Traditional safety models—reliant on manual oversight, reactive investigations, and standardised checklist...

From Beach Bops to Alpine Anthems: Your Sonos Survival Guide for a Long Weekend Escape

Alright, fellow adventurers and relaxation enthusiasts! So, you've packed your bags, charged your devices, and mentally prepared for that glorious King's Birthday long weekend. But hold on, are you really ready? Because a true long weekend warrior kn...

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Times Features

Exploring the Curriculum at a Modern Junior School in Melbourne

Key Highlights The curriculum at junior schools emphasises whole-person development, catering to children’s physical, emotional, and intellectual needs. It ensures early year...

Distressed by all the bad news? Here’s how to stay informed but still look after yourself

If you’re feeling like the news is particularly bad at the moment, you’re not alone. But many of us can’t look away – and don’t want to. Engaging with news can help us make ...

The Role of Your GP in Creating a Chronic Disease Management Plan That Works

Living with a long-term condition, whether that is diabetes, asthma, arthritis or heart disease, means making hundreds of small decisions every day. You plan your diet against m...

Troubleshooting Flickering Lights: A Comprehensive Guide for Homeowners

Image by rawpixel.com on Freepik Effectively addressing flickering lights in your home is more than just a matter of convenience; it's a pivotal aspect of both home safety and en...

My shins hurt after running. Could it be shin splints?

If you’ve started running for the first time, started again after a break, or your workout is more intense, you might have felt it. A dull, nagging ache down your shins after...

Metal Roof Replacement Cost Per Square Metre in 2025: A Comprehensive Guide for Australian Homeowners

In recent years, the trend of installing metal roofs has surged across Australia. With their reputation for being both robust and visually appealing, it's easy to understand thei...