Want to live to 100? Here's some advice from those who've done it
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Living to see your 100th birthday is an impressive accomplishment—many attribute reaching such a milestone to genetics, healthy eating, or even plain luck.
With the record number of centenarians living in England and Wales, as data from the Office for National Statistics (ONS) has revealed, the interest in understanding the factors behind longevity has never been greater.
In 2021, ‘nearly 14,000 people lived to 100 in England and Wales—up by more than a quarter in just a decade.’
Longevity experts and Britain's centenarians have shed light on the practices and habits that may have contributed to their long and healthy lives. Here's what they have to say:
Staying active
Caroline Abrahams, Charity Director at Age UK, emphasised the importance of physical activity, stating, ‘Evidence shows that being more physically active can lower the risk of depression and dementia, heart disease, stroke, Parkinson's, and some cancers.’
She also adds that staying active is not limited to intense workouts; ‘It’s simply about moving more each day, in whatever way works, within our own capabilities.’
The sentiment is echoed by Ruth Goss, Senior Cardiac Nurse at the British Heart Foundation (BHF), who mentions, ‘It not only improves blood pressure, it also lowers cholesterol, keeps weight under control and gives your mental health a boost, all ways of warding off diseases.’
Lauretta Boston, a centenarian from London, also notes her daily routine, saying, ‘Where I live, I have plenty of stairs so even if I don't go out, I'm active.’
Living by the coast
Coastal areas, especially in the south of the UK, are known for having many people who live to be 100 or older, suggesting that living by the sea might have some connection to longer lifespans.
However, experts are not entirely sure why this is the case.
A spokesperson from the International Longevity Centre suggested that people who choose coastal areas for retirement might already be ‘healthy and wealthy’ because they ‘are able to have a relatively high standard of living, heat their homes, have a good diet, exercise and have plenty of family and friends’.
Research suggests that salty sea air improves respiratory health, particularly for conditions like asthma, and improves lung oxygen intake. This air also positively influences serotonin levels in the brain, which affects mood.
Moreover, coastal living encourages outdoor activities. The mental health charity Mind highlights that natural environments elevate mood, decrease stress, and benefit physical health and self-esteem.
Getting enough sleep
Getting enough sleep isn't just about improving your mood; it may also extend life by supporting memory, brain function, metabolism, and immune system maintenance.
The National Health Service recommends that adults aim for six to eight hours of sleep each night. As we age, achieving adequate sleep can become challenging due to changing sleep patterns.
Ms Abrahams notes, ‘Sleep patterns change as we get older, and lack of sleep can directly affect the way we feel.’
She suggests, ‘If you're having difficulty sleeping, try cutting back on daytime naps and reduce the amount of caffeine you drink.’ She also adds, ‘Try to make time to relax and unwind each evening, perhaps by reading a book, listening to the radio, or having a bath.’
Learning a new skill
Some believe that there's an age limit to learning. Yet, recent studies refute this, suggesting that older brains might even outperform younger ones in certain areas.
In a study featured in Science Advances, a research team led by Dr DU Yi from the Institute of Psychology of the Chinese Academy of Sciences showed how long-term musical training can counter age-related declines in audiovisual speech perception.
Researchers found that older musicians not only outperformed older non-musicians but also matched young non-musicians in detecting audiovisual syllables in noisy environments by using these two strategies: functional preservation (retaining original brain functions) and functional compensation (the brain adapting to counter declines).
A 2014 study also reinforced the value of knowledge, revealing that mastering two or more languages during adulthood can deter cognitive decline as we age.
‘Being positive and open, willing to try new things, and engaged with what's going on around us have been shown to be important in sustaining our wellbeing as we get older,’ said Ms Abrahams.
She believes that embracing new learning or becoming part of a fresh community group can help to ‘retain a sense of purpose’.
Ms Abrahams elaborated: ‘Volunteering to help others, joining a local group of some kind or learning a new skill like a language or musical instrument are just a few examples of things worth considering if you're looking at how to retain a sense of purpose and get the most out of life.’
Staying social
Maintaining an active social life can also contribute to a longer, healthier life.
It’s been shown that older people who engage in regular social activities have a significantly higher chance of a longer life compared to those who socialise less or not at all.
One reason, experts suggest, is that time with friends and family can alleviate stress. It also spurs people to venture outdoors, promoting physical activity.
Ms Abrahams said, ‘Spending time with family or friends can remind you of happy memories, while meeting new people gives you the chance to share different experiences, thoughts and ideas.’
Age UK recommends joining clubs, volunteering locally, or forming safe online connections with others.
Ms Boston credits her extended life to the strong support of friends and family.
She said: 'I live alone, but I never get lonely. I never seem to have enough time because everything is a big effort and I'm so slow. It takes me time to do everything, so the days seem short. I also have my music and my family and friends.’
'My sister is 94 and I have had friends who also lived a long time. Two of them lived to 90 and one to 102, but unfortunately, they have passed on. That's what happens.’
'Friends I have made more recently don't know me as well as friends I knew when I was young. They can be very good friends but can only really see you as you are now.'
Eating well and staying hydrated
Adopting a healthy, balanced diet is a proven method to reduce the likelihood of cancers and circulatory diseases.
Globally, over 6 million deaths could be prevented by minimising the consumption of processed foods, trans and saturated fats, and excessive salt and sugar, says Dr Xinyao Liu of Central South University.
Dr Liu, the lead researcher of a study published in the European Heart Journal–Quality of Care and Clinical Outcomes, also conveyed to Diabetes UK that deaths from heart-related diseases could decrease with increased consumption of fish, fruits, vegetables, nuts, and whole grains.
Ms Goss from BHF emphasises the importance of these foods in safeguarding the heart and diminishing the risk of heart attacks or strokes.
She mentioned to MailOnline, ‘Time and again the Mediterranean diet comes out on top, with studies associating it with longer life spans. This diet emphasises fish, fruits, vegetables, whole grains, nuts, seeds, beans, lentils, and unsaturated fats.’
Ms Abrahams commented, ‘Everyone has unique nutritional needs. It's vital to discover a dietary balance that is enjoyable, diverse, feasible, and long-lasting for oneself.’
She also noted the common occurrence of appetite loss with age and stated, ‘In situations of unintentional weight loss, it's crucial to keep eating; some food is preferable to none.’
She further advised, ‘Staying hydrated is essential for optimal body function. The general guideline is to consume 6-8 cups or approximately 1.5 litres to 2.5 pints of liquid daily. Both hot and cold beverages contribute to hydration.’
Regular check-ups
Maintaining regular eye, hearing, and dental check-ups is important, especially as we age, for early disease detection and preserving life quality since age-related changes in eyesight and hearing can affect balance.
Ms Abrahams emphasised, ‘Eyesight changes as we age and can lead to a trip or loss of balance. Get your eyes and glasses checked regularly, at least every two years.’
She added that hearing changes could affect daily activities and suggested consulting a GP if needed.
Routine check-ups can also identify early signs of cancer. Regardless of having natural teeth or dentures, dental visits are as important.
Ms Abrahams pointed out, ‘At the dentist, you can also get checked for signs of mouth and neck cancer.’
Ms Goss also advised, ‘Prioritising your heart health at every age is one of the best ways to increase your chances of living a long and healthy life. Knowing your numbers can help you to spot the early warning signs.’
Members, which of these longevity tips resonate most with you? Are there other practices or habits you believe have contributed to a long, healthy life for you or someone you know? Share your thoughts with the community below!
With the record number of centenarians living in England and Wales, as data from the Office for National Statistics (ONS) has revealed, the interest in understanding the factors behind longevity has never been greater.
In 2021, ‘nearly 14,000 people lived to 100 in England and Wales—up by more than a quarter in just a decade.’
Longevity experts and Britain's centenarians have shed light on the practices and habits that may have contributed to their long and healthy lives. Here's what they have to say:
Older Australians should aim for 30 minutes of activity most days, as per the 10,000 Steps guideline. Image source: Pixabay
Staying active
Caroline Abrahams, Charity Director at Age UK, emphasised the importance of physical activity, stating, ‘Evidence shows that being more physically active can lower the risk of depression and dementia, heart disease, stroke, Parkinson's, and some cancers.’
She also adds that staying active is not limited to intense workouts; ‘It’s simply about moving more each day, in whatever way works, within our own capabilities.’
The sentiment is echoed by Ruth Goss, Senior Cardiac Nurse at the British Heart Foundation (BHF), who mentions, ‘It not only improves blood pressure, it also lowers cholesterol, keeps weight under control and gives your mental health a boost, all ways of warding off diseases.’
Lauretta Boston, a centenarian from London, also notes her daily routine, saying, ‘Where I live, I have plenty of stairs so even if I don't go out, I'm active.’
Dexter Kruger, who passed away in 2021 at the age of 111, holds the record as the oldest Australian male. While Christina Cock is recognised as the oldest Australian female, having lived until 114 before her passing in 2002. Image source: Gerontology Research Group
Living by the coast
Coastal areas, especially in the south of the UK, are known for having many people who live to be 100 or older, suggesting that living by the sea might have some connection to longer lifespans.
However, experts are not entirely sure why this is the case.
A spokesperson from the International Longevity Centre suggested that people who choose coastal areas for retirement might already be ‘healthy and wealthy’ because they ‘are able to have a relatively high standard of living, heat their homes, have a good diet, exercise and have plenty of family and friends’.
Research suggests that salty sea air improves respiratory health, particularly for conditions like asthma, and improves lung oxygen intake. This air also positively influences serotonin levels in the brain, which affects mood.
Moreover, coastal living encourages outdoor activities. The mental health charity Mind highlights that natural environments elevate mood, decrease stress, and benefit physical health and self-esteem.
Getting enough sleep
Getting enough sleep isn't just about improving your mood; it may also extend life by supporting memory, brain function, metabolism, and immune system maintenance.
The National Health Service recommends that adults aim for six to eight hours of sleep each night. As we age, achieving adequate sleep can become challenging due to changing sleep patterns.
Ms Abrahams notes, ‘Sleep patterns change as we get older, and lack of sleep can directly affect the way we feel.’
She suggests, ‘If you're having difficulty sleeping, try cutting back on daytime naps and reduce the amount of caffeine you drink.’ She also adds, ‘Try to make time to relax and unwind each evening, perhaps by reading a book, listening to the radio, or having a bath.’
Nearly half (48%) of all Australian adults report encountering at least two sleep-related problems, according to the findings of the Australian Institute of Health and Welfare. Image source: Pixabay
Learning a new skill
Some believe that there's an age limit to learning. Yet, recent studies refute this, suggesting that older brains might even outperform younger ones in certain areas.
In a study featured in Science Advances, a research team led by Dr DU Yi from the Institute of Psychology of the Chinese Academy of Sciences showed how long-term musical training can counter age-related declines in audiovisual speech perception.
Researchers found that older musicians not only outperformed older non-musicians but also matched young non-musicians in detecting audiovisual syllables in noisy environments by using these two strategies: functional preservation (retaining original brain functions) and functional compensation (the brain adapting to counter declines).
A 2014 study also reinforced the value of knowledge, revealing that mastering two or more languages during adulthood can deter cognitive decline as we age.
‘Being positive and open, willing to try new things, and engaged with what's going on around us have been shown to be important in sustaining our wellbeing as we get older,’ said Ms Abrahams.
She believes that embracing new learning or becoming part of a fresh community group can help to ‘retain a sense of purpose’.
Ms Abrahams elaborated: ‘Volunteering to help others, joining a local group of some kind or learning a new skill like a language or musical instrument are just a few examples of things worth considering if you're looking at how to retain a sense of purpose and get the most out of life.’
Staying social
Maintaining an active social life can also contribute to a longer, healthier life.
It’s been shown that older people who engage in regular social activities have a significantly higher chance of a longer life compared to those who socialise less or not at all.
One reason, experts suggest, is that time with friends and family can alleviate stress. It also spurs people to venture outdoors, promoting physical activity.
Ms Abrahams said, ‘Spending time with family or friends can remind you of happy memories, while meeting new people gives you the chance to share different experiences, thoughts and ideas.’
Age UK recommends joining clubs, volunteering locally, or forming safe online connections with others.
Ms Boston credits her extended life to the strong support of friends and family.
She said: 'I live alone, but I never get lonely. I never seem to have enough time because everything is a big effort and I'm so slow. It takes me time to do everything, so the days seem short. I also have my music and my family and friends.’
'My sister is 94 and I have had friends who also lived a long time. Two of them lived to 90 and one to 102, but unfortunately, they have passed on. That's what happens.’
'Friends I have made more recently don't know me as well as friends I knew when I was young. They can be very good friends but can only really see you as you are now.'
A study shows that family visits reduce feelings of loneliness and depression among residents in aged care. Image source: Pixabay
Eating well and staying hydrated
Adopting a healthy, balanced diet is a proven method to reduce the likelihood of cancers and circulatory diseases.
Globally, over 6 million deaths could be prevented by minimising the consumption of processed foods, trans and saturated fats, and excessive salt and sugar, says Dr Xinyao Liu of Central South University.
Dr Liu, the lead researcher of a study published in the European Heart Journal–Quality of Care and Clinical Outcomes, also conveyed to Diabetes UK that deaths from heart-related diseases could decrease with increased consumption of fish, fruits, vegetables, nuts, and whole grains.
Ms Goss from BHF emphasises the importance of these foods in safeguarding the heart and diminishing the risk of heart attacks or strokes.
She mentioned to MailOnline, ‘Time and again the Mediterranean diet comes out on top, with studies associating it with longer life spans. This diet emphasises fish, fruits, vegetables, whole grains, nuts, seeds, beans, lentils, and unsaturated fats.’
Ms Abrahams commented, ‘Everyone has unique nutritional needs. It's vital to discover a dietary balance that is enjoyable, diverse, feasible, and long-lasting for oneself.’
She also noted the common occurrence of appetite loss with age and stated, ‘In situations of unintentional weight loss, it's crucial to keep eating; some food is preferable to none.’
She further advised, ‘Staying hydrated is essential for optimal body function. The general guideline is to consume 6-8 cups or approximately 1.5 litres to 2.5 pints of liquid daily. Both hot and cold beverages contribute to hydration.’
Regular check-ups
Maintaining regular eye, hearing, and dental check-ups is important, especially as we age, for early disease detection and preserving life quality since age-related changes in eyesight and hearing can affect balance.
Ms Abrahams emphasised, ‘Eyesight changes as we age and can lead to a trip or loss of balance. Get your eyes and glasses checked regularly, at least every two years.’
She added that hearing changes could affect daily activities and suggested consulting a GP if needed.
Routine check-ups can also identify early signs of cancer. Regardless of having natural teeth or dentures, dental visits are as important.
Ms Abrahams pointed out, ‘At the dentist, you can also get checked for signs of mouth and neck cancer.’
Ms Goss also advised, ‘Prioritising your heart health at every age is one of the best ways to increase your chances of living a long and healthy life. Knowing your numbers can help you to spot the early warning signs.’
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so it worked for her 
enjoy and lived in her flat and cooked and cleaned it herself no help whatsoever ❤
