How to live to 100: common habits (and life lessons) of centenarians

Reaching the age of 100 is no longer a feat reserved for the lucky few. There are, for example, almost 100,000 centenarians living in the United States, and this number is set to increase in the coming decades.

The good news is that longevity depends largely on our daily choices, and not just on good genetics.

Genetics or lifestyle?

Scientific research has highlighted a fundamental point: genetic factors influence only 30-40% of our life expectancy, while the remaining 60-70% is determined by our behaviors and habits. This means that we have considerable leeway to influence our longevity.

For supercentenarians, i.e. people aged over 110, the genetic component becomes more important, but for most of us, it's our daily wellness practices that are the determining factor.

5 fundamental habits

When we talk about longevity, we're talking about growing old in good health: maintaining good physical, mental and social health over time. It's not enough to live a long life; the aim is to live well, free from chronic disease and disability.

The Lancet Commission (a group of international experts who take an in-depth look at global health issues) has identified 14 reversible risk factors linked to cognitive decline, which could prevent or delay up to 45% of dementia cases. Among these, five elements stand out as the pillars of 'healthy aging':

• Regular physical activity: physical activity keeps body and mind in shape, reducing the risk of many chronic diseases.
• A balanced diet: a healthy diet protects the heart, the brain and the whole body.
• Hearing care: untreated hearing loss is associated with cognitive decline and social isolation.
• Social relationships: maintaining emotional ties and spending time with others preserves mental and physical health.
• Cardiovascular risk management: control hypertension, diabetes, hypercholesterolemia and obesity, and avoid smoking.

The good news is that it's never too early or too late to adopt a healthy lifestyle - you just have to want to.

Three key indicators of good health

There are three simple but effective measures for assessing our aging: grip strength, walking speed and balance.

Grip strength reveals overall muscular strength and general physical capacity. On the other hand, slower walking and poor balance are signs of declining physical function and increased risk of disability.

Balance deserves special attention: it's essential for getting around safely and preventing falls that could compromise independence and quality of life.

When should you consult a specialist?

Geriatrics aims to preserve the autonomy of the elderly by taking charge of their physical and cognitive health. The right time to consult a geriatrician does not depend on age, but on functional capacity.

Certain signs merit particular attention: repeated falls, difficulty managing several medications at once and the presence of cognitive deficits or physical problems limiting daily activities. Even a recent hospitalization can be the occasion for a geriatric assessment.

Recognizing the warning signs

It can be difficult to distinguish normal aging from worrying signs, because with age, it's normal to take longer to retrieve information from memory.

Family members should be alert to difficulties in following a conversation, remembering recent appointments or discussions, paying bills or taking medication correctly. Abandoning hobbies and interests can also be a sign not to be underestimated.

When memory, judgment or behavior start to have a negative impact on daily life, it's time to talk to your doctor. A cognitive evaluation can clarify the situation through a series of tests that check memory, attention, language and reasoning abilities.

In conclusion, aging well means building up a support system that preserves our physical and cognitive functions over time, enabling us to lead long, healthy and fulfilling lives.

(MP/©GreenMe.it/The Global Nature/Pic: mali desha via Unsplash)