Why do some people live well past 100, staying sharp in mind and active in body, while others struggle with chronic illnesses decades earlier? While healthy lifestyle choices like diet, exercise, and stress management play a vital role, scientists now believe that genetics may be just as important, especially in those who reach extreme old age. Researchers have been studying centenarians to understand what sets them apart, and it turns out that many of them age more slowly and avoid major illnesses until very late in life. From inherited genes to smart habits, a blend of biology and behavior seems to be the key to unlocking exceptional longevity.
What sets 100-year-olds apart
A centenarian is someone who lives to be 100 or older. In the United States, only about 1 in every 5,000 people reaches this milestone. Of those, around 85 percent are women. Interestingly, many centenarians do not just live long—they live well. They maintain independence, clear thinking, and mobility even into their late 90s or beyond. Scientists like Dr. Thomas Perls, who leads the New England Centenarian Study (NECS), have found that these individuals tend to delay the onset of age-related diseases like heart disease, diabetes, and dementia.
How much of longevity is genetic?
While lifestyle choices account for much of a person’s ability to live into their 80s or 90s, reaching 100 and beyond seems to rely more heavily on genetics. According to Dr. Perls, getting to your 90s is about 30 percent genetic and 70 percent lifestyle. But if you are aiming for 110, the realm of supercentenarians, that ratio flips, with genetics accounting for up to 70 percent. NECS data shows that longevity often runs in families, with siblings and parents of centenarians also living long, healthy lives. These families seem to carry protective genes that slow aging and guard against chronic illness.
Can healthy habits boost your odds?
Yes, while you cannot change your DNA, lifestyle choices still make a huge difference. Dr. Perls recommends these habits to support long-term health:
- Manage stress: Chronic stress accelerates aging. Meditation, strong social ties, and fulfilling hobbies help.
- Eat smart: A mostly plant-based diet with minimal meat reduces disease risk and supports healthy weight.
- Do not smoke: Avoiding tobacco remains one of the top predictors of longevity.
- Stay active: Regular physical activity, especially strength training and walking, helps maintain muscle and function.
Aging well versus aging sick
A common misconception is that living longer means living sicker. But many centenarians experience what is called compressed morbidity. They stay healthy for most of their lives and only experience illness shortly before death. This contrasts with people who may develop chronic conditions in their 60s or 70s and live with them for decades. NECS participants often live independently well into their 90s, showing that longer life can also mean better life quality.
The science behind the study
The New England Centenarian Study, funded by the National Institute on Aging and private foundations, has followed over 2,000 centenarians to better understand longevity. By comparing genetic patterns, lifestyle habits, and family history, researchers aim to uncover the biological foundations of extreme aging. Stories like that of Celia, a 102-year-old woman who still plays classical piano in public, prove that long life does not have to mean decline. It can mean thriving.