How to live to 100, according to science
Research suggests our genetic makeup only accounts for 20 to 30% of our longevity. That leaves 70 to 80% to lifestyle choices, place of birth and diet.
This means how you live your life can have a big impact on how long you live.
The latest report from the World Health Organisation (WHO) indicates that life expectancy has increased by five years, but the data also show inequalities in access to health services across the world.
The World Health Statistics series is an annual snapshot of global health compiled by WHO. It focuses on the health-related Sustainable Development Goals adopted by all United Nations member states. The aim is to achieve a more sustainable future for all. The main objectives include eliminating poverty and inequality, providing affordable and clean energy, reducing the impact of climate change, providing better access to education and promoting peace.
Over the last two decades life expectancy has increased at the fastest rate since the 1960s. The WHO report that the most significant increase has occurred in Africa, thanks to improvements in medical care, malaria control and access to HIV treatment. The average healthy life expectancy at birth in sub-Saharan Africa increased by 9.1 years, from 46.1 years in 1990 to 55.2 years in 2017.
Despite positive global trends, inequality persists. Focusing on children, the WHO report shows that life expectancy is determined by the country of birth. It states that newborns in 29 high-income countries have an average life expectancy of 80 years or more, while newborns in 22 sub-Saharan African countries have a predicted life expectancy of less than 60 years.
No one really wants to think about ageing, but putting things into perspective: the habits you practice now can play a big role in how long you'll live, and how much vitality you’ll have during those years.
There are healthy habits you can pick up to help you live a longer, happier life. Here are some ideas:
Eating too much food can lead to weight gain, and increase your risk of developing life-threatening conditions, including diabetes and heart disease.
Research on animals suggests that between a 10 and 50% reduction in calorie intake can increase maximum lifespan, according to research in the journal Science.
Research published in Ageing Research Reviews focusing on human life expectancy highlights the links links between controlled calorie intake and prolonged lifespan. Depending on the size of the person, reducing calories could help to reduce excess body weight and belly fat, both associated with an increased risk of premature death.
Despite the claimed correlation between low calories and long life - prolonged calorie restriction is often unsustainable and can cause negative side effects, both mentally and physically. It can increase hunger, low body temperature, and decreased sexual desire - as referenced in the journal Molecular Aspects of Medicine.
Whether restricting calories slows down ageing or prolongs our lifespan is not yet fully understood. It seems regulating the number of calories you intake could help you live a long and healthy life - but we would suggest, to act with caution and seek dietary advice before considering making any drastic changes to the food you eat.
Move over apples - a handful of nuts a day keeps the doctor away - that’s according to research from Harvard Medical School. A study involving over 120,000 people found that those who ate a portion (handful) of nuts everyday were 20% less likely to have died during the course of the research than those who didn’t eat nuts.
Several other studies in the American Journal of Clinical Nutrition show that nuts have beneficial effects including reducing the risk of heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, abdominal fat levels, and potentially could help prevent some forms of cancer.
Research published in BMC Medicine stated that people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death.
Nuts generally have a high nutritional profile. They’re rich in protein, fibre and antioxidants.
Nuts are also a great source of numerous vitamins and minerals, such as copper, magnesium, potassium, niacin and vitamins B6 and E, according to The British Journal of Nutrition.
It seems that adding some nuts to your diet could keep you healthier and help you live longer.
When it comes to anti-ageing strategies, turmeric is an excellent choice. Turmeric is a spice that contains a powerful bioactive compound called curcumin. Due to its antioxidant and anti-inflammatory properties, curcumin is believed to help maintain brain, heart and lung function, as well as protect against forms of cancer and age-related diseases.
Eating a wide variety of plant-based products such as fruits, vegetables, nuts, seeds and whole grains can decrease the risk of disease and promote longer life. Many studies link a diet rich in plants to a lower risk of premature death, as well as a lower risk of cancer, metabolic syndrome, heart disease, depression, and brain damage.
Sticking to a plant-based diet or a diet that includes more plant foods than animal foods could reduce the risk of heart disease by 16% lower the chances of early death by 25%, according to a study published in the Journal of the American Heart Association.
Plant based products contain a wealth of nutrients and antioxidants, including polyphenols, carotenoids, folic acid, and vitamin C - all designed to keep the body heal
One research study published in the journal JAMA Internal Medicine links plant-based diets to a 12-15% lower risk of premature death.. The same studies also found that by following a plant-based diet there is 29-52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases.
Eating lots of plant-based foods is likely to benefit your health and longevity - so it’s a good idea to them in your diet.
Staying fit and active is a great way to promote positive mental and physical health.
Doing just 15 minutes of exercise each day could strengthen your heart and add another three years to your lifespan says The Lancet. What’s even better - for every further 15 minutes of exercise added to your daily routine, the risk of premature death could be reduced by 4%.
A recent study in the British Journal of Sports Medicine found that people had a 22% lower risk of early death if they engaged in regular exercise - despite doing less than the recommended 150 minutes per week. People who met the recommendation of 150 minutes of exercise per week had a 28% less chance of premature death. The percentage for those who exercised more than the recommended weekly amount were 35% less likely to die early. Adding just a little exercise to day could really make a difference to your life.
There is a clear link between smoking and increased likelihood of contracting certain diseases, which can lead to an early death.
Smokers can reduce their life expectancy by up to 10 years and are three times more likely to die prematurely than those who have never smoked, according to The Lancet.
If you are a smoker - don't forget that it's never too late to quit.
By stopping smoking by the age of 35, this can help to prolong your life by up to 8.5 years. If you manage to quit by the time you reach 60, you could add an extra 3.7 years to your life. Even quitting at 80 can still provide health benefits.
Research published in the International Journal of Cardiology states, heavy alcohol consumption can lead to liver damage, heart disease and pancreatic disease. It can also increase the overall likelihood of premature death. A glass of wine or beer from time to time can actually be good for you, so everything in moderation we’d say.
Sometimes life makes it difficult to control levels of stress and anxiety, but following methods to help reduce these feelings could benefit your well-being and potentially help you live longer.
Anxiety and stress can significantly shorten lifespan according to research published in the Journal of Clinical Epidemiology. This study says that women who suffer from stress or anxiety are up to twice as likely to die from heart disease, stroke, or lung cancer compared to those who do not. It’s a similar case for men, according to the European Heart Journal, which states that premature death is up to three times higher for anxious or stressed men compared with those who don’t regularly experience these emotional strains.
If you are feeling stressed or anxious, try taking 5 minutes to step-out of the situation. Doing yoga can provide a good way of reducing stress, along with listening to music, meditating, or learning relaxation techniques. Other ways to reduce stress and anxiety could include going to your favourite coffee shop, talking to a friend or doing some light exercise.
Plenty of research suggests optimistic people have a reduced risk of heart disease and stroke, along with found to maintain lung capacity and function.
Studies show that people with a negative outlook on life have a 42% higher risk of early death than more optimistic people.
Changing your perspective to look at things in a positive way combined with smiling and laughing can help to reduce stress, make you feel more optimistic, and could ultimately help you live longer.
Several studies from the American Journal of Epidemiology show that maintaining an active social life can help us live up to 50% longer. Having just three positive social connections (be it with friends or family) can decrease the risk of premature death by more than 200%.
Studies also link healthy social networks to positive changes in heart, brain, hormone, and immune function. Having a few trusted friends isn't just good for your social life - it could also reduce the risk of chronic diseases, says a study in the Journal of Health and Social Behaviour.
Being organised can extend your life. This is a fact, according to a landmark study that spanned over 80 years. The study called The Longevity Project was started in 1921 and involved over 1,500 people concluded that the key to a long life is conscientiousness.
Conscientiousness refers to a person's ability to be self-disciplined, organised, efficient, and goal-oriented.
In simple terms, conscientious people tend to live longer because they engage in less risky behaviour and obey rules. They are also understood to have a different chemical balance in the brain to an unorganised person, meaning they are less prone to some illnesses. They also have better relationships and work environments because they will seek out happy scenarios.
If you’re not naturally conscientious, don’t worry - it’s something that can be learnt.at any age. Taking small steps, such as keeping a tidy desk at work, following a work plan, and being on time for appointments or meetings can all lead to becoming more conscientious and organised.
Enjoying a cup of coffee or tea with a friend can be both good for your social life and help you live longer, according to science. Studies have shown that moderate coffee consumption can protect against heart disease, liver damage, melanoma, multiple sclerosis, cognitive decline, and even certain cancers. Drinking green tea could reduce the risk of cancer as a result of the polyphenols and catechins that can be found in it.
Referring to The Journal of the American Medical Association (JAMA), both coffee and tea drinkers have a 20-30% lower risk of premature death compared to non-drinkers.
It is of course important to remember to drink caffeine in moderation. Too much caffeine can cause anxiety and insomnia, so keeping the recommended four cups of coffee a day is your best bet to avoid counteracting the benefits.
Developing and maintaining healthy sleeping habits is an important thing if you’re looking to reach 100.
Sleep is crucial for regulating cell function and helping the body to heal. A recent study published in Frontiers for Ageing Science demonstrated that longevity is likely to be linked to regular sleep patterns, such as going to bed and getting up at the same time every day.
Getting sufficient hours of sleep each night is also linked to living longer. Optimum sleep duration is 7-8 hours -with both too little and too much sleep said to have detrimental impacts on the body.
Chronic sleep deprivation can shave years off your life. Some research suggests that a lack of REM sleep can increase the risk of developing Alzheimer’s disease and affects general cognitive functioning. In short, getting enough shut eye is a priority if you’re looking to live to hit those triple figures.
