As the number of centenarians continues to climb globally, reaching a staggering 573,000 in 2021 from just 151,000 in 2000, many of us are left wondering what their secret is. How do these remarkable individuals not only reach but often surpass the century mark, maintaining their health and independence well into their later years? While genetics certainly play a role, lifestyle choices are the true unsung heroes of longevity, accounting for a significant portion of what it takes to age successfully.

Here at the Seniors Discount Club, we're always on the lookout for ways to enhance the lives of our members, and what could be more enhancing than adding more healthy years to our lives? So, we've delved into the latest research to bring you the four secret habits that could help you join the exclusive 100-Year-Old Club.

1. Embrace a Diverse and Balanced Diet with Controlled Salt Intake

Centenarians are known for their balanced and diverse diets, which typically consist of a healthy mix of carbohydrates, proteins, and fats. They often consume staple foods like rice and wheat, alongside a variety of fruits, vegetables, and protein-rich foods such as poultry, fish, and legumes, while keeping red meat to moderate levels.

Centenarians often eat a varied diet rich in whole grains, fruits, vegetables, and lean proteins, with controlled salt intake, which aids in longevity. Credit: Shutterstock

One key aspect of their diet is a low-salt intake. With the World Health Organization recommending less than 2g of sodium per day, centenarians often consume even less, as seen in the traditional Okinawan diet, famous for its longevity benefits. High salt intake has been linked to physical function impairment, so it's wise to monitor the salt content in our food and opt for whole grains, root vegetables, beans, legumes, and lean proteins.

2. Minimize Medication Use

While centenarians are not immune to chronic conditions, they tend to develop them later in life and use fewer medications than the average adult. This could indicate better overall health and fewer medical complications. However, it's important to note that medication use should be carefully managed by healthcare professionals to avoid polypharmacy, which can lead to adverse events. Regular reviews of treatment plans and informed discussions about the benefits and risks of medications are crucial.

3. Prioritize Good Sleep

Good sleep is essential for a strong immune system, balanced stress hormones, and healthy cardiometabolic functions. A majority of centenarians report being satisfied with their sleep quality, which is higher than the average adult. Achieving the optimal seven to eight hours of sleep per night can be facilitated by maintaining a regular sleep routine, creating a restful environment, exercising regularly, and managing stress.

4. Consider Your Living Environment

Interestingly, over 75 percent of centenarians and near-centenarians live in rural areas, similar to the 'blue zones' known for their high concentrations of centenarians. The connection between nature and health is well-documented, with exposure to green spaces linked to lower stress, depression, and chronic diseases. While not everyone can move to the countryside, finding ways to connect with nature can be beneficial for health and wellbeing.

Other Factors to Consider

Our lifestyle choices are multifaceted, and while our review focused on four key habits, it's important to remember that not smoking, moderate alcohol consumption, staying physically active, and maintaining social connections also play significant roles in longevity.

Adopting these lifestyle changes early on can set you on the path to a longer, healthier life. However, it's never too late to start making positive changes. Remember, becoming a centenarian is a lifelong endeavor, and every step towards healthier habits is a step in the right direction.

Key Takeaways

• Centenarians often have a diverse diet with controlled salt intake, favouring wholegrains, fruits, vegetables, and lean proteins, which contributes to longevity.
• Lower medication use is typical among centenarians, suggesting better overall health and highlighting the importance of appropriate prescription practices.
• Good sleep quality and sufficient sleep duration play a crucial role in the immune system and chronic disease prevention, contributing to a longer, healthier life.
• Living in a rural environment may offer health benefits associated with less stress and more exposure to green spaces, which is common among centenarians in various 'blue zones' around the world.

We'd love to hear from you, our wise and experienced members, about your own secrets to a long and healthy life. Have you adopted any of these habits, or do you have others to share? Join the conversation below and let's inspire each other to aim for that 100-year milestone!

 

[Lizzie1149]

Oh I love it. Embrace a diverse and balanced diet. No such thing. And as for salt. Don't blame it for what the sugar is doing. Real food, no junk, less sweet stuff like fruits that are now much sweeter than they used to be. Watch the veg as they have nasty stuff like oxalates. Live on meat, fish, eggs and dairy if you can handle it. And don't get me started on the blue zone diet con

 

[Dynamo]

From my own observation it seems like family genetics also influence longevity together with healthy living.

 

[Penny4]

My late mother's friend is 98. She looks 72 and acts 72. She told me that she has outlived all her family. She has no real secret really. Perhaps 'luck of the draw' comes into it.

 

[novezar]

U can "Spray" that again, "Penny4". I don't know whether it's Doom or Gloom for me. I know one thing for sure, bananas are a good source of potassium. Wife & self have a good size one every morning. So that may be a starter.

 

[Veggiepatch]

SEX AND DRUGS AND ROCK AND ROLL.

The only four things you need!

 

[Luckyus]

SEX AND DRUGS AND ROCK AND ROLL.

The only four things you need!

AMEN BROTHER

 

[Jest]

my dad lived 1 month short of 101. he ate fat he cooked in fat. loved his food. a farmer who ate MEAT.