via Flickr/Fechifajardo
Today, the average life expectancy in the U.S. is approximately 79 years, thanks to a combination of social improvements and scientific advancements. But more and more people are living even longer. “We see many more people making it into their 80s, 90s, and 100s,” says Dr. Joseph H. Flaherty, a SLUCare physician who practices geriatric medicine.
Scientifically, women are four times more likely than men to hit the 100 mark, but triple digits aren’t as rare as they used to be. Seniors are healthier and able to work longer—a phenomenon known as the “age wave,” in which the traditional notion of retiring at age 65 is being challenged.
“I read that kids born in this century have a 50–50 chance of making it to 100,” Flaherty says, “I don’t know if there’s hard evidence for that prediction, but it’s reasonable to think a lot more people are going to be living to 100 going forward.”
Here are some of Flaherty’s top recommendations for living to 100, with advice for all ages.
1. Build up your brain in school, and continue to flex your mind muscle.
For the youngsters (ages 10 to 15) and their parents: “We think one of the best things [kids] can do is go to school and get an education,” says Flaherty.
For adults and seniors: Stimulating the mind is critical for older adults. “This has to be a little more intense than the game where you circle the numbers," says Flaherty. Try word-finding puzzles, reading new material, learning new skills, or taking a college-level course.
2. Lead a physically active lifestyle.
For kids and young adults (up to ages 30 to 40): Integrate physical and mental activity in day-to-day life. “For kids, activity doesn’t mean video games," says Flaherty. "Don’t become a couch potato." Activities—whether physical, social, or mental—help feed the body and brain.
For ages 60 and over: “I’ve never met a 100-year-old who said they exercised all their life," says Flaherty. "The majority of centenarians say, ‘Oh I’ve been a very active person all my life.” That means incorporating activity wherever you can—taking the stairs instead of the elevator or not parking in the space closest to the store. Studies also suggest that seniors in their 60s and 70s should do a bit more than walking to get their heart rates up. But, Flaherty cautions, as age goes up, so does risk for injury; consult your physician before attempting a new exercise routine.
3. Stay social.
Post-retirement: Flaherty’s realm of expertise is in social activities for centenarians. “I can’t comment on teenagers or middle-aged folks, but for 60- and 70-year-olds, social activity is very, very important," he says. “Whether it’s religious—going to church, synagogue, or mosque—or something else, we know social activity helps stimulate the mind to keep you living longer.”
4. Maintain a balanced diet.
Middle age and younger: In Japan, there’s a philosophy of mindful eating: Stop when you’re 80 percent full. “For teenagers and those not retired yet," says Flaherty, "it’s especially important not to become overweight.”
Seniors: Maintain your weight, rather than focusing on weight loss. “It drives some doctors crazy because most of them preach losing weight if you’re overweight, but there are some very good studies that say, 'If you’re in your 70s and 80s, even if you try to lose weight, it’s probably bad for you compared to maintaining the weight.'” Losing weight isn’t just losing fat, it’s also losing muscle and bone density—something you don’t want to risk at an age when bone health is inherently fragile.
Across the board: Looking at studies of countries with the longest life expectancies, “most evidence points to the Mediterranean Diet,” says Flaherty. It's not a magic diet plan that you rigidly follow step-by-step to guarantee living to 100, but it’s a good idea to incorporate plenty of Mediterranean Diet staples (olive oil, nuts, fruits, and fish) in your diet at any age.
5. Try not to stress about age. Focus on the quality of the life you’re living. “Most 100-year-olds I’ve met—and I meet a lot of them—really never say they’ve tried to make it to 100,” says Flaherty. “Instead, they’ll tell me great wisdom. I learn more from centenarians about life than I do about [how to live] to 100.”
