Having a long and full life is a common aspiration among people, and the possibility of achieving it is not that far from reality. The number of people reaching age 100 or older has grown significantly in recent decades. In the year 2000, there were approximately 151,000 centenarians worldwide, but By 2021 that figure rose to 573 thousand.
Not only do centenarians live longer, they also represent an example of healthy aging. Although genetics play an important role in longevity, factors we can modify in our daily lives They are responsible for more than 60% of successful aging. But what specific factors allow these people to live to be 100 years old or more?
In a world where scientific and technological advances are transforming our understanding of aging and health, The idea of living longer seems to be getting closer. In fact, there are populations in the world that usually live more than 100 years, in the well-known Blue Zones.
These regions have been the subject of numerous scientific studies that seek to unravel the secrets of longevity. Now, a recent study reviewed 34 observational studies published since 2000, identifying health habits of centenarians four key factors that could lead to a longer life.
The study highlights the importance of maintaining a balanced and varied diet as one of the fundamental pillars to achieve a long life. Centenarians tend to consume a wide variety of foods, prioritizing fresh and local productssuch as fruits, vegetables, foods rich in proteins and carbohydrates, which ensures adequate intake of essential nutrients.
They found that, on average, they consumed between 57% and 65% of their energy intake from carbohydrates (such as rice and wheat), between 12% and 32% from protein (such as poultry, fish and legumes, with a moderate consumption of red meat) and between 27% and 31% fat. Furthermore, one of the key points is controlling salt consumption.
Salt is an element that, in excess, can lead to health complications, such as hypertension and cardiovascular diseases. While only one study in the review measured average daily sodium intake and found that centenarians consumed 1.6 grams, this figure is within the recommendation from the World Health Organization less than 2 g of sodium per day (equivalent to about 5 g of salt).
Long-lived people do not eliminate salt from their diets, but they are conscious of their consumption, keeping it at moderate levels. This balance allows them to enjoy their food without compromising their long-term health. Those who consumed the most salt had a 3.6 times greater risk of impaired physical function compared to those who had no preference for salt.
Another habit that the study highlights is moderation in the use of medications. In a world where it is common to resort to drugs for any minor ailment, centenarians show a more cautious approach. They prefer natural remedies and lifestyle changes over the indiscriminate use of medications.
They found that people who participated in the study took an average of 4.6 medications. The most commonly used medications included blood pressure medications and heart disease medications. This is similar to the results of a large study based on health records in Spain, which found that centenarians took an average of 4.9 medications. The non-centenarians in this study took an average of 6.7 medications.
This approach not only avoids the side effects associated with long-term medication use, but also strengthens the immune system and allows the body to maintain its self-healing ability. Long-lived people tend to resort to medical treatment only when absolutely necessary, which in turn could contribute to a longer, healthier life.
However, data on medication use is often self-reported and therefore may not be completely accurate, especially among those with cognitive impairment.
Sleep is another key factor identified by the study. Centenarians tend to prioritize rest and claim to sleep the necessary hours each night. A good night’s rest allows for cell regeneration, memory consolidation and strengthening of the immune system.
In the study, 68% of centenarians were satisfied with the quality of their sleep. In a survey of sleep satisfaction of adults in 13 countries in 2020, sleep satisfaction ranged from 29% to 67%.
Furthermore, these people not only focus on the quantity of sleep, but also on its quality. They avoid interruptions during the night and have regular sleep habits, such as going to bed and getting up at the same time each day. This focus on sleep quality contributes significantly to their overall well-being and helps them stay active and alert during the day.
The last of the four habits highlighted by the study is the living environment. Centenarians typically live in close-knit communities, where social support and interaction with others are an integral part of daily life.. This environment promotes mental and emotional health, fundamental aspects for a long and full life.
More than 75% of the centenarians and near centenarians who participated in our study lived in rural areas. This pattern is reflected in Blue Zones, areas known for their high concentrations of centenarians, such as Okinawa in Japan, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, and Ikaria in Greece.
Additionally, your physical environment also plays an important role. They live in places where they can be in contact with nature, which allows them to enjoy clean air, engage in physical activity outdoors, and have easy access to fresh food.. This connection with the natural environment is an essential element that contributes to its longevity.
Importantly, the analysis did not cover all aspects of lifestyle that are associated with longevity. Additional studies have revealed that habits such as not smoking, moderating or avoiding alcohol consumption, staying physically active, and cultivating strong social relationships also play a crucial role. in increasing the chances of living to 100 years of age.
However, it is essential to remember that adopting the aforementioned lifestyle changes does not guarantee reaching centenary age. The sooner you implement positive lifestyle changes and develop healthier habits, the better prepared you will be to aspire to a long and full life. Achieving extreme longevity is a goal that is built throughout life.