We’ve all heard about people making it to 100 years old. Recently, former U.S. President Jimmy Carter turned 100, setting a new milestone as the first U.S. president to reach the century mark. But Carter isn’t alone. In fact, the number of people hitting triple digits is growing rapidly worldwide. So, what’s the secret behind these so-called centenarians? How do they do it? And most importantly, is it something the rest of us can achieve too?
Well, I’ve always been health-conscious, striving to balance work, staying active, and eating healthy. So naturally, this got me thinking—what exactly are centenarians doing that allows them to live so long? I did some digging, and I found a few surprising (and not-so-surprising) habits that seem to contribute to their longevity. Let’s break it down.
The Centenarian Boom: Who’s Hitting 100?
Believe it or not, living to 100 is becoming more common. According to the United Nations, around 573,000 centenarians were alive in 2021, and that number is expected to balloon to 3.7 million by 2050. That’s a lot of birthday candles!
What’s behind this centenarian boom? A mix of better healthcare, improved living conditions, and, most importantly, healthier lifestyle choices. With modern medicine, diseases that once cut life short, like polio and smallpox, have become almost non-existent in many parts of the world. But that’s just part of the story. Lifestyle choices, including how we eat, move, and manage stress, play a massive role in helping people reach 100.
The Four Key Secrets of Centenarians
So, what are the actual habits and factors helping these folks hit the big 1-0-0? Turns out, it’s not some secret potion or super serum. It’s mostly about how they live day to day.
1. Healthcare and Medicine Are Game-Changers
Let’s face it—if this were 100 years ago, a lot of us wouldn’t stand a chance. Advances in healthcare have been a huge factor in increasing lifespans. Vaccines, antibiotics, and treatments for chronic illnesses like heart disease and cancer have drastically improved. Diseases that were once deadly, like tuberculosis and pneumonia, can now be treated easily with modern medicine.
But it’s not just about curing diseases. Preventative care is also key. More people have access to routine check-ups and screenings that can catch issues before they become life-threatening. And when you manage chronic conditions like high blood pressure or diabetes effectively, it adds years to your life.
2. Eating Better for Longer Life
If you ever hear someone say, “You are what you eat,” they might be onto something—especially if you’re aiming for 100. Centenarians tend to have diets packed with healthy, nutritious foods. Take Japan, for example. Japan leads the world in the number of centenarians, with over 80,000 people aged 100 or older. Their traditional diet of fish, rice, vegetables, and green tea has been credited with promoting long life.
Another standout region is the Mediterranean, where countries like Italy, Greece, and Spain boast high numbers of centenarians. Their diets are rich in olive oil, fish, fruits, and vegetables. Not only are these foods delicious, but they’re also packed with antioxidants and anti-inflammatory properties that help fend off diseases.
And it’s not just about what they eat—it’s also about portion control and moderation. Centenarians often don’t overeat, and they maintain a balanced diet with limited processed foods.
3. Staying Active, Even If It’s Just a Little
It turns out that the “move it or lose it” adage applies to aging too. Centenarians often keep active well into their older years. You don’t need to be a marathon runner to benefit, though. Simple activities like walking, gardening, and stretching can go a long way. The key is to keep moving consistently.
Take the residents of Ikaria, Greece, for example—another “blue zone” famous for its high concentration of centenarians. These folks aren’t hitting the gym every day, but they are incredibly active in their daily lives. Whether it’s walking up and down hilly terrain or tending to their gardens, movement is just a natural part of life for them.
4. Staying Social and Managing Stress
One thing centenarians from all over the world have in common? Strong social ties. Being part of a community and having close relationships with family and friends is key to living longer. Loneliness, on the other hand, has been linked to shorter life expectancy and a higher risk of diseases like dementia.
In places like Sardinia, Italy, centenarians are deeply embedded in their communities, which gives them a strong sense of purpose. Similarly, the Japanese practice “ikigai” (a reason for being), which helps people find purpose, keeps them motivated, and brings joy to their lives—even in old age. Studies show that having a sense of purpose or something to look forward to can lower stress and improve overall health.
Stress, of course, is a silent killer. While we can’t always avoid it, centenarians have learned to manage it. They often have a laid-back, relaxed outlook on life, and they prioritize mental well-being as much as physical health.
The Not-So-Sunny Side of Living to 100: Challenges Ahead
Living to 100 sounds great, but it’s not without its challenges. As more people hit 100, society faces some tough questions. For example, how do we provide enough healthcare for an aging population? Older adults generally need more medical attention, and that comes with costs—both financially and in terms of resources.
There’s also the issue of pensions. Many pension systems were designed with the idea that people would retire at 65 and live for another 10-20 years. But with people living well into their 90s and beyond, these systems are feeling the squeeze. Governments may need to rethink retirement ages or find other ways to support older adults financially.
Housing is another challenge. As people age, their mobility and healthcare needs change. Many will need senior housing or assisted living facilities, which can be expensive. With fewer people able to rely on family members for care, society will need to adapt to meet these growing needs.
Can You Hit 100 Too?
After reading all this, you might be wondering—can I make it to 100? While genetics do play a role (sorry, some things are out of our control), lifestyle is a huge factor. Making healthier choices, staying active, eating well, and fostering strong relationships can all boost your chances of living a long, healthy life.
Even if 100 isn’t in the cards, adopting the habits of centenarians can help you feel better and stay healthier no matter how long you live.
The Final Word: Living Long, Living Well
So, what’s the takeaway? Living to 100 isn’t just about luck. It’s about taking care of your body, staying socially connected, and finding a balance that works for you. While living longer presents new challenges for society, it also represents incredible progress in healthcare, lifestyle, and longevity. And who knows—with the right habits, we might all be blowing out 100 candles one day.
