In a perfect world, we’d all be healthy and happy enough to live to see 100. For some people— commonly referred to as “centenarians”—this is their reality, often due to a series of lifestyle habits that prioritize healthy eating and staying active. Although it may seem impossible to young people, almost everyone can help increase their longevity and quality of life, according to Dr. Meredith Bock, board-certified neurologist. “While genes play a role in how long we live, there’s still plenty we can do to make those years we’re alive better,” she says. “Take care of your body when you’re young, and it’ll take care of you as you age, helping you stay independent and active longer.”
So what is the secret to living a long, healthy, and happy life? We tapped physicians and longevity experts to learn more about carving the path to 100—most importantly, we learned that it’s never too early or late to start.
- Dr. Meredith Bock is a board-certified neurologist and the chief medical officer at Remo Health
- Jamie Gabel is a board-certified physician assistant and the director of Advitam
Prioritizing Quality Sleep
Rest is an essential part of healthy and happy aging, says Jamie Gabel, a physician assistant at the Metabolic Longevity Center at the Shafer Clinic. “It’s one of—if not the most—important components to longevity,” he says. Consider effective sleep hygiene habits such as reducing screen time, establishing a relaxing nighttime routine, and avoiding stressful activities in the bedroom to help you achieve those valuable eight hours of sleep each night, Dr. Bock recommends.
Staying Cognitively Active
Cognitive function plays an important role in healthy aging, especially when it comes to education. “Scientists have found that pursuing more education leads to higher ‘cognitive reserve’,” Dr. Bock says. “This is your brain’s ability to solve problems, improvise, and find alternative ways to accomplish tasks.” Enrolling in community classes, joining a club at your place of worship, or taking on a new hobby are just a few examples of how to upkeep your cognitive skills and ensure healthy aging. You’re never too old to learn something new!
Meditating Regularly
It often feels like the benefits of meditation are limitless, and that includes enhancing your longevity. Meditation leads to stress reduction, says Gabel, which is best achieved after waking up and/or right before bed—plus, it’s interlinked with optimal sleep.
Limiting Alcohol Consumption
Getting older sometimes means saying goodbye to your partying habits, but for good reason. “Drinking more than three alcoholic beverages a day regularly can lead to a decrease in brain size and cause issues with memory and thinking,” says Dr. Bock. While this doesn’t mean you can’t enjoy the occasional glass of wine, be cognizant of how much and how often you’re drinking. Besides, mindful drinking may actually help you enjoy that alcoholic beverage.
Wearing Hearing Aids if Needed
Believe it or not, wearing your hearing aids does more than amplify the sounds around you. “When conversations get tough to follow, our brains miss out on important stimulation, which can increase the risk of dementia,” Dr. Bock explains. Although some people find adjusting to hearing aids slightly difficult, studies have shown that they can reduce the risk of cognitive decline.
Eating Healthy Food
It might seem obvious, but maintaining a healthy and nutritious diet is essential for growing old. The Mediterranean diet—which emphasizes consumption of fruits, vegetables, and whole grains—has been proven to boost our brain health. Regardless of the diet you follow, be sure to eat lots of fruits and vegetables as you age.
Exercising Regularly
No matter what age you are, exercising regularly should be included in your weekly routine. “My recommendation is to work out for at least 30 minutes a day,” says Dr. Bock. “Get creative by finding an activity you enjoy—gardening, hiking, playing tennis, or taking a yoga class are all great options.” Above all, Dr. Bock emphasizes prioritizing consistency over quality or skill.
“Resistance training has demonstrated to be the best,” Gabel adds, but your routine can be tailored for you, no matter your age or current strength. Some older folks might find it easier to engage in weight lifting, powerband workouts, or simply taking a daily walk.
Managing Chronic Conditions
While the impact of chronic conditions is often out of our control, regularly checking in on these conditions can do more than we think. For example, Dr. Bock recommends simple tasks to her patients, like checking their blood pressure regularly or managing symptoms of pre-diabetes with a trusted physician. Effectively managing these conditions will help our “intricate network of blood vessels deliver essential oxygen and nutrients to brain cells,” she says.
Staying Social
Staying social is another lifestyle habit that doesn’t just make us happy, but also keeps us healthy. “Studies show that staying social can help keep our minds sharp and reduce the risk of dementia,” Dr. Bock says. Whether you eat dinner with your family every night or call home once a week, these simple habits are what help sustain our cognitive function. If you prioritize the right lifestyle habits when you’re young, your brain and body will thank you later.