Ultimate secret to Live 100 Years On Earth Alive × Fitness world with health

Secrets of longevity that help you live a happier, healthier life.

Living to 100 is something to celebrate, and it could be within reach.

Don’t think you have much choice in the matter? Research suggests our genetic makeup only accounts for 20 to 30% of our longevity. That leaves 70 to 80% to lifestyle choices — which means how you live your life can have a big impact on how long you live.

Secrets of longevity don’t include the fountain of youth

Knowing how to live longer doesn’t involve any quick fixes to your health. There aren’t special vitamins or medicine that’ll guarantee a longer life. Simply put, it takes consistent, healthy practices over the course of many years to help you live longer.

Small changes to your diet or adding cardio exercise into your daily routine go a long way in helping you live a long life.

Eat a healthy diet

What you eat every day plays a big role in how many days you have left. Your physical and mental health benefit from a balanced diet high in vegetables and lean protein. These foods give your body the nutrients it needs to maintain and repair skin, hair, eyes and to carry out major bodily functions like breathing and digesting.

“Avoid eating too many processed foods,” says Cybele Pacheco, MD, a Geisinger family medicine physician. “They are often high in added sugar, saturated fat and sodium. Focus instead on eating plenty of fruits, vegetables, lean protein and whole grains.”

Diet isn’t just about eating the right foods, though. Knowing how much to eat is just as important. Overeating can strain your body as your digestive system converts excess nutrients into body fat. Over time, the extra weight puts stress on your joints.

If you want to live longer, try eating in moderation. The traditional Okinawan saying “Hara hachi bu” means “Eat until you are 80% full.” It’s a good mindset if you’re trying not to overeat. Learning to eat slowly and with purpose will help you avoid overindulging.

Exercise regularly

Part of living to 100 is breaking a sweat — often. Exercising daily goes a long way toward helping you age gracefully. You don’t need to hit the weight room or train for a marathon, though. Consistent aerobic exercise is a great place to start.

“Exercising regularly has many benefits, from helping you maintain a healthy weight and heart to managing stress,” Dr. Pacheco says.

The Department of Health and Human Services recommends getting 30 minutes of aerobic exercise five days a week. If you’d like to work aerobic exercise into your daily routine, try one of the following:

Walking
Bike riding
Swimming laps
Hiking
Dancing

As Dr. Pacheco notes, exercise isn’t just good for your physical health. Physical exercise has an outsized impact on cognitive function and well-being, according to a 2018 study funded by the University of Naples.

Manage stress

Staying calm is another life-lengthening loophole. In fact, stressing over how to live longer may wreak havoc on your efforts.

“Few things age a person faster than constant stress, whether it’s from work, money, family or social relationships,” Dr. Pacheco says.

Of course, some stress is unavoidable. It plays a role in all our lives, and in small doses, it can be beneficial. However, if stress is a part of your daily life, it begins to take its toll.

Learning how to manage your stress can help you live longer. Common practices include:

Meditation
Yoga
Breathing exercises
Reading a book
Walking or hiking

The key is to do something you enjoy and incorporate it into your daily life. Whether you find relaxation in walking or counting your breath, make time to do a soothing activity.

Keep your mind active

Wrinkles aren’t the only signs you’re aging. Mental and cognitive decline are other symptoms to watch for. There are steps you can take to slow this process down — some of which involve having fun!

Research suggests memory loss can be improved simply by doing mental exercises. Staying mentally active may also help you prevent cognitive decline, which is thought to contribute to Alzheimer’s.

Stay mentally healthy by keeping your mind active. Take a class to learn something new, read, do crossword puzzles, watch a challenging game show, have stimulating conversations — they all keep your brain busy.

Don’t smoke

Another of the not-so-secret secrets of longevity? If you smoke, you should stop. Not only does smoking cause heart and lung disease, but it also accelerates aging, especially for the skin. If you’re planning to live a long life, quit smoking or using smokeless tobacco products.

If you smoke, quitting before the age of 40 might help you live as long as someone who never smoked a cigarette. And a 2013 study in the New England Journal of Medicine found that quitting by age 54 still reduces your chance of dying prematurely from a smoking-related disease by two-thirds.

Sleep

To live to 100, your body needs plenty of rest to maintain and repair itself. Like food, rest is essential in giving your body the energy it needs.

Studies have consistently shown that sleep deprivation or sleeping less than five hours a night can lead to major health problems, including high blood pressure, heart disease, diabetes, obesity and cancer. Most adults need seven to eight hours of sleep each night.

So what’s the secret to living to 100?

There’s no secret, no magic pill or elixir. Instead, you can make subtle changes in your daily life that give your body and mind the best chance to age well.

“There may not be one secret to living to 100 years old, but there are small, incremental changes you can make throughout life that impact your long-term health,” Dr. Pacheco says.

While no one has yet discovered the fountain of youth, people are living longer than ever before. Many are even doing it in good health. The best way to have the longest life you can and the highest quality of life possible, is to take care of yourself both physically and psychologically. Protect your wellbeing so that your body and mind will be healthy enough to last for and sustain you for a long life.

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Method 1 of 3:

Extending your Life with Healthy Living

1
Exercise to make your body strong enough to live for 100 years. Doing a small amount of exercise will keep your body strong and fit as you age. Develop an exercise routine while you are young and then maintain it over the decades to come. This will make you healthier now by managing your weight, building muscle, and reducing stress. It will also benefit your future health by strengthening your bones, improving your balance, and boosting your immune system.
- An ideal exercise program includes 15–30 minutes of aerobic exercise five times per week and strength training twice per week.
- You can do both without having to purchase expensive gym memberships. Many people enjoy jogging, walking, or biking.
- Strength training is particularly important for postmenopausal women, who become more vulnerable to osteoporosis. Doing weight training will not only make you stronger, but it will also build bone density. This will make you less likely to break a bone if you fall as you get older. You can purchase weights at your local athletics shop.^[1]
1. 2
  Get an annual check-up. Don’t skip the annual check-ups just because you feel healthy. The best time to catch health problems is right at the beginning. Then they can be quickly and easily dealt with.^[2]^[3]
  Be aware of your family history. If you have a genetic predisposition to some diseases, get screened regularly. In addition, you can ask your doctor if there are any preventative measures you should do to minimize your chances of developing the disease.
  These days, having a well-managed chronic health problem is not likely to prevent you from living to be at least 100.
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2. 3
  Don’t gamble with your life by using illegal drugs. Illegal drugs can cause sudden and severe health conditions. Because they are unregulated, there is no quality control for illegal drugs. This means that dosages are inconsistent and they may contain other substances that are dangerous for your health. Overdoses are frequently fatal, but even less than fatal effects can cause severe health risks such as:^[4]
  Coma
  Brain damage
  Seizures
  Psychosis
  Confusion
  Memory loss
3. 4
  Go easy on alcohol consumption. The Mayo Clinic recommends no more than one drink per day for women and one to two drinks per day for men. Binge drinking is extremely unhealthy.^[5]
  High levels of alcohol intake raise your risk for cancers of the digestive tract, heart problems, pancreatitis, strokes, high blood pressure and liver disease.^[6]
  If you enjoy a glass of wine or a beer in the evenings, ask your doctor about whether it could interact with any medications you may be taking. Even over-the-counter medications or herbal remedies and supplements may interact with alcohol.
  If you do drink, do not drive. Alcohol consumption impairs your ability to drive safely and puts your life at risk and the lives of others who are on the road. Plan ahead and either take a taxi or appoint a friend as a designated driver who will stay sober.
4. 5
  Don’t smoke, and if you do, quit. Even people who smoked for decades can increase their lifespan and quality of life by quitting. Quitting will improve your health and reduce your risks of:
  Heart attacks
  Strokes
  Lung diseases, including cancer
  Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidney, and cervix
  Respiratory infections
  Diabetes
  Eye disorders like cataracts
  Gum disease
  6
  Wear appropriate safety gear. Safety gear can prevent fatal injuries during accidents. This includes common activities like riding in a car or sports activities.
  Always wear your seatbelt when driving or riding in a car. If you are driving, do not speed, especially during bad weather conditions such as ice, rain, snow, or fog. Car accidents are a frequent cause of death.^[7]
  Research what safety gear is necessary for risky or full contact sports. You may need protective padding and helmets when skiing, snowboarding, riding a horse, or playing football. If you are doing sports like skydiving, rock climbing, or bungee jumping make sure that all the gear you are using is in perfect working order.
  7
  Limit your exposure to toxic substances. In high doses, some substances can put you at risk for developing severe health problems which could lead to an early death. For example:
  Asbestos can cause lung disease.^[8]
  Pesticides in high doses are not healthy. Though both organic and non-organic farmers’ produce is monitored and regulated to ensure that pesticide residues do not exceed the legal limits, some people prefer organic produce.^[9]
  Pollution and chemical fumes are damaging when you are exposed over a long period of time. If you live in a high pollution area, such as near a highway, you may want to avoid being outside during times when pollution is highest. Many communities provide pollution alerts when the air quality has reached an unsafe level.
  8
  Avoid exhaustion by getting enough sleep. Sleep deprivation adds physical stress on your body and lowers your immune system. It also makes you more vulnerable to stress.^[10]
  Most people need at least eight hours of sleep each night. If you have trouble staying awake during the day, you are probably not getting enough sleep.
  If you have insomnia, talk to your doctor about ways to treat it. This may include implementing lifestyle changes like always going to sleep at the same time, keeping the room dark and free of distracting noises, and using relaxation techniques before bed.
  Stay young and vibrant by enjoying a diet with diverse fruits and vegetables. Fruits and vegetables are great sources of the vitamins and minerals that your body needs. Vitamins and minerals are important when you are young for growing a strong and healthy body, but they are also important when you are older for staying healthy.
  Eat at least four servings of fruits and five servings of vegetables per day. Fruits include berries, apples, pears, plums, bananas, pumpkin, squash, beans, olives, peppers, corn, peas, cucumber and tomatoes. Vegetables include beets, carrots, spinach, cauliflower, lettuce, broccoli, celery, and others. Fresh fruits and vegetables are the healthiest, but in the winter months, when they are not available, purchasing frozen fruits and vegetables is a good solution. Avoid fried and breaded fruits and vegetables because they also contain a lot of fat.
  A healthy diet rich in fresh produce lowers your risk of cancers, heart disease, high blood pressure, strokes, and diabetes.
  2
  Stay resilient by eating sufficient protein. Protein is necessary for your body to repair and rebuilt cells after sustaining damage. Cell turnover is a natural part of life and maintaining a healthy body.^[11]
  People who eat meat often get much of their protein from meat and animal products such as beef, pork, poultry, and eggs.
  Vegetarians (people who do not eat meat) and vegans (people who do not eat animal products) get protein from soy, beans, legumes, and nuts. Vegetarians may also supplement this with milk and cheeses.
  The average adult requires two to three servings of protein per day. Talk to your child’s doctor to determine what your child may need. Children’s requirements change as they age and grow.
  3
  Maintain youthful energy levels by eating healthy carbohydrates. Sugars, starches, and fiber are all types of carbohydrates. When they are digested, your body obtains energy. Simple sugars are digested more quickly than complex carbohydrates. Because it takes complex carbohydrates longer to break down, your body will be getting that energy at a steady pace instead of all at once. This means it will provide you with energy for longer and it will also keep your blood sugar stable.^[12]
  Supply your body with complex carbohydrates by eating beans, parsnips, corn, peas, lentils, peanuts, and whole-grain breads. Many breads will say on the packaging if they are whole-grain.
  Substitute complex carbohydrates for simple sugars like cakes, candy, cookies, and processed sweets. In order to have enough energy to maintain an active lifestyle, you should be getting about half of your calories from complex carbohydrates.
  4
  Stay hydrated by drinking sufficient water. Drinking enough water will dilute and help you pass toxins and keep your kidneys and urinary tract healthy.^[13]
  While drinking eight glasses of water a day is a good start, there is new science suggesting you may need more fluids than that. Taking into account the water contained in drinks like milk and tea and in foods like watermelon, your daily intake of fluids can be determined by dividing your weight in half. The resulting number is the number of ounces of fluids you need each day. So if you weigh 180lbs., you need 90oz of fluids each day.^[14]If you are an athlete, you should be drinking about two-thirds of your body weight in ounces.
  How much you need to drink to stay well hydrated will depend on how physically active you are, how warm and dry the weather is, and your body size. You may need four or more liters of water per day.
  If you are urinating less than usual or have dark or cloudy urine, this is a symptom of dehydration.
  Carry a reusable water bottle with you during the day to help remind you to stay hydrated.
  5
  Eat fats sparingly. A small amount of fat is necessary so you can absorb fat soluble vitamins, control inflammation, clot blood, and maintain proper brain function, but many people eat too much. A diet that is high in fat increases your chances of obesity, high cholesterol, heart disease, and strokes.^[15]
  Foods that have a high fat content include butter, cheese, whole milk, cream, meats, and vegetable oils. You can reduce your fat intake by trimming fat off of meats, eating lean meat like poultry and fish, drinking low-fat milk, and eating low-fat yogurt.^[16]
  Choose healthier fats by cooking with monounsaturated fats, polyunsaturated fats, and fats that are high in omega-3 and omega-6 fatty acids. Healthy sources of fat include olive oil, safflower oil, peanut oil, corn oil, flaxseed oil, canola oil, and soybean oil.^[17]
  
  6
  Protect your heart with a low-sodium diet. Too much sodium may lead to high blood pressure which raises your risks for heart disease and stroke. While some salt is necessary to maintain proper nerve and muscle functions, most people acquire plenty of salt naturally through their diet without adding it to their food.^[18]
  Adults should consume no more than about a teaspoon of salt per day. If you have a health condition, you may need to eat much less.
  Avoid fast food. Not only is it high in fat, but it is also usually very high in salt
  The ultimate secret for living up to 100 years
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Homepage
Immunity
The ultimate secret for living up to 100 years
Do you plan to live until you become one hundred years old? We hate to break it to you, but you may be up for a big challenge since not even half of the population can live up to one hundred years old. Your favourite celebrities, artists, teachers or even just random people on the street can not reach living until their 100th year without following the ultimate secret for living longer.
Scientifically speaking, our genetic composition can only account for 20 to 30 percent of our overall longevity. This means the rest of 70 to 80 percent of your lifespan significantly depends on your lifestyle and habits. Are you now guessing what the ultimate secret to becoming one of the oldest people in the world is?
Here’s the ultimate secret to living up to 100 years old
The ultimate answer is no other than living healthily – this is basically the key to living longer compared with more than 80 percent of people all over the world. It may sound rather a .cliché, but many experts and studies have proven its effectiveness to a longer lifespan.
Living healthily means finding the perfect balance and daily routine to improve your physical, emotional and mental health. In fact, you do not have to be eating salads all the time or exercising all your life – although it may be good for you – however, experts believe it is really about finding a balanced daily routine [1].
Physical health
As mentioned above, around 80 percent of your possible years on Earth depend greatly on your daily habits, which primarily include diet and exercise for physical health.
The number one aspect to avoid on your diet is overeating processed foods that are high in added sugar, saturated fats and loads of sodium. You must replace your diet mainly with fruits, lean protein, vegetables and whole grains.
There is a diet principle that you may follow as well, which is “eat until you are 80 percent full.” Slowly eating may help you live longer, too. Keep in mind to consume your meal for about 20 to 30 minutes.
Ensuring to have daily exercises is another way to help you live up to 100 years old. Your physical appearance can drastically change with the right and regular exercise and workout routine. Doing daily exercise can help you maintain a proper weight, keep your heart healthy and manage stress.
Photograph: Ground Picture/ShutterStock
Emotional factors
Your emotions play a vital role in keeping you healthy. Your outlook in life and feelings toward the idea that you will be living for the next long years also matters in determining your longevity. If you feel mostly positive about what is ahead of you, then you are keeping yourself healthy emotionally.
Moreover, American research concluded that older women who are optimistic about their future life live longer than those who do not. In medical terms or explanations, an optimistic person is associated with lower blood pressure and cholesterol – it basically keeps their heart at peace! These two things, when high, can generally lead to fatal health problems, such as heart attack, heart disease, heart failure and stroke.
Type your search query and hit enter:
Homepage
Immunity
The ultimate secret for living up to 100 years
Do you plan to live until you become one hundred years old? We hate to break it to you, but you may be up for a big challenge since not even half of the population can live up to one hundred years old. Your favourite celebrities, artists, teachers or even just random people on the street can not reach living until their 100th year without following the ultimate secret for living longer.
Scientifically speaking, our genetic composition can only account for 20 to 30 percent of our overall longevity. This means the rest of 70 to 80 percent of your lifespan significantly depends on your lifestyle and habits. Are you now guessing what the ultimate secret to becoming one of the oldest people in the world is?
Here’s the ultimate secret to living up to 100 years old
The ultimate answer is no other than living healthily – this is basically the key to living longer compared with more than 80 percent of people all over the world. It may sound rather a .cliché, but many experts and studies have proven its effectiveness to a longer lifespan.
Living healthily means finding the perfect balance and daily routine to improve your physical, emotional and mental health. In fact, you do not have to be eating salads all the time or exercising all your life – although it may be good for you – however, experts believe it is really about finding a balanced daily routine [1].
Physical health
As mentioned above, around 80 percent of your possible years on Earth depend greatly on your daily habits, which primarily include diet and exercise for physical health.
The number one aspect to avoid on your diet is overeating processed foods that are high in added sugar, saturated fats and loads of sodium. You must replace your diet mainly with fruits, lean protein, vegetables and whole grains.
There is a diet principle that you may follow as well, which is “eat until you are 80 percent full.” Slowly eating may help you live longer, too. Keep in mind to consume your meal for about 20 to 30 minutes.
Ensuring to have daily exercises is another way to help you live up to 100 years old. Your physical appearance can drastically change with the right and regular exercise and workout routine. Doing daily exercise can help you maintain a proper weight, keep your heart healthy and manage stress.
Photograph: Ground Picture/ShutterStock
Emotional factors
Your emotions play a vital role in keeping you healthy. Your outlook in life and feelings toward the idea that you will be living for the next long years also matters in determining your longevity. If you feel mostly positive about what is ahead of you, then you are keeping yourself healthy emotionally.
Moreover, American research concluded that older women who are optimistic about their future life live longer than those who do not. In medical terms or explanations, an optimistic person is associated with lower blood pressure and cholesterol – it basically keeps their heart at peace! These two things, when high, can generally lead to fatal health problems, such as heart attack, heart disease, heart failure and stroke.
Mental health
Mental fatigue can affect your cognitive abilities; you should really take care of your mental health if you want to live up to 100 years. One factor disrupting your mental health is sleep deprivation. It is recommended to find some enough time to sleep at least 8 to 9 hours daily and take a nap from time to time. Sleep deprivation can give you major health problems, including cancer, diabetes, heart disease, high blood pressure, obesity and others related.
Furthermore, the goal here is to live until 100 years old without any significant impairment or disability. In order to achieve long healthy life, it is also suggested to do frequent mental exercises.
Consequently, you may experience memory loss without mental exercises. Keeping your mind active can help you prevent cognitive decline, which is a risk factor for Alzheimer’s disease. Reading books, doing crossword puzzles and watching mind-blowing shows are just some of the things you can do to stay mentally healthy.
Centenarians all around the world
Centenarians, people who have lived for at least 100 years, are proof that the ultimate secret to living up to 100 years is realistic and attainable. These people are considered rare in the population because the average life expectancies from different countries do not significantly go over 100 years. In fact, there are only over 600,000 centenarians all over the world in 2021, according to the United Nations [2].
One of the many popular centenarians in the world was Jeanne Louise Calment from France. She was also the oldest person who had lived, as she died in her 122nd year. Jeanne lived through world wars during her lifespan, witnessed the Spanish Flu outbreak and met Vincent van Gogh. When asked about her secret to living a long life, Jeanne answered she mainly used olive oils, drank ports, ate chocolate and gave up smoking when she was 120 years old.
Kane Tanaka from Japan was another popular centenarian in the world. She died early in 2022 when she was 119 years of age. It is noted that Kane loved to keep her mind active even in her old age back then. At the nursing home where she stayed before she died, Kane had a daily routine of waking up at 6 AM and by the afternoon, she would study subjects, especially maths. Her favourite pastime was playing the Othello game, where she even became an expert, beating the nursing home staff.
Eat light to live long – this is what Jiroemon Kimura, a centenarian who lived in Japan, advised people who want to have a longer lifespan. However, for another centenarian named Chitetsu Watanabe, who died at 112 years old, living longer is all about not getting angry and keeping a smile on your face [3].
Countries with the most centenarians
To fully understand and determine the ultimate secret to living up to 100 years, you should also consider the geographical and cultural aspects of the majority of the centenarians. These five countries stated below have the highest numbers of centenarians over the years:
United States of America
In statistics from 2015, it was said that the US had more numerous centenarians than any other country in the world. During that year, there were around 72,000 people who were in their 100 years residing in the US. Predominantly, the increase in the number of centenarians in the country was due to improved healthcare and medicine and the widespread health campaign awareness of the country.
Japan
Next on the list is Japan. In 2017, Japan was home to over 68,000 centenarians, which keeps increasing today [4]. In a recent report, there are 90,526 Japanese centenarians this year, which is a five percent increase as to 2021 and more than five times two decades ago. With the country being known for its healthy food and beverages, Japan consistently had citizens who live up to 100 years old.
China
China is another Asian country that has a high number of centenarians. In a 2011 report, the country had around 49,000 centenarians. China is rich in traditional herbal medicines, different types of natural teas and healthy food choices.
India
India is considered the second-most populous country next to China. The country’s 100-year-old citizens have been increasing for two decades. In 2015, there were 27,000 centenarians in India.
Brazil
At the beginning of the 20th century, Brazil reported more than 4,000 centenarians living in their country, considering its vast overall population.
In order to live up to 100 years, you must be conscious about your daily habits and lifestyle routines. It is better to structure your daily life according to healthy practices.
Aside from doing the things that can make you healthy, you must also take into account the things to avoid, such as smoking, excessive alcohol drinking and taking other substances that may disrupt your functional body system.