How to live to 100 in four lessons
A healthy diet, lower use of medications, good sleep and favourable environment were among the key contributing factors.
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The number of centenarians around the world rose from 151,000 in 2000 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, often experiencing fewer chronic diseases and maintaining independence in daily life well into their 90s. While genetics contribute to longevity, modifiable factors account for more than 60% of successful aging.
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 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, is linked to lower risks of physical function impairment and death.
Most centenarians also preferred a low-salt diet. While only one study in our review measured the mean daily sodium intake, finding...
