Turning one hundred is a major milestone in practically every culture on the planet. In the UK, you receive a letter from the Queen. In the US, the President sends you a note of congratulations. And in Ireland, you’re paid two thousand, five hundred and forty euros – a “Centurian’s Bounty”.

At the time of writing, there are five hundred and seventy-three thousand centenarians – people aged one hundred or above – across the world. And know what you’re thinking: “How can I join their ranks?”

Many centenarians thank unusual practices for their long lives. One supercentenarian who made it to an impressive one hundred and ten years old put her longevity down to “olive oil, port, and chocolate.” 

But what does the science say about the best way to reach one hundred?

In this article, you’ll learn five evidence-backed habits to boost your chances of making it to one hundred. We’ll also talk about how much of a role genetics play in longevity.

How Much Is Down to Genetics?

It would be deceptive to suggest that living a long life is something purely under your control. Longer life spans often run in families, and children and siblings of centenarians make it to the same age more often than others. 

But genes aren’t everything.

Researchers concluded that avoiding risk factors for age-related diseases like heart disease, stroke, cancer, Alzheimer’s, and diabetes is what matters for longevity. That’s because most people who make it to one hundred aren’t sick with chronic diseases until much later in life, which postpones the deterioration of their overall health. 

So how can you prevent chronic diseases from shortening your life?                                                                                                                                                                                                                                                                                                         

Avoid Bad Habits

Equally as important as taking up positive habits is avoiding bad habits.

You’ve heard it all before, but smoking will significantly reduce your life expectancy. Additionally, eating too much processed food has a negative effect on your health, as does obesity. And drinking alcohol excessively can take years off of your life.

Be Part of a Community

When we think of longevity, cultures with strong communities often come to mind. One of the cultures with the most centenarians is situated in Okinawa, Japan. Okinawans have strong social circles known as “moai”. Young children are grouped together with their Moai, and they stick together for life (and that’s a long time on Okinawa.)

Researchers identified that community is important for longevity. One study found a 50% increased survival rate in individuals with strong social circles.

Exercise

In many cultures with high life expectancy, exercise isn’t a workout at the gym. Instead many centenarians naturally incorporate exercise into their lives.

Studies show that exercise can improve our functionality as we age and reduce some of the negative effects of aging, thus lowering the risks of chronic disease and osteoporosis.

And it only takes thirty to forty minutes of moderate-vigorous exercise to boost your longevity.

Take Care of Your Wellbeing

Well-known centenarian Chitetsu Watanabe’s secret to longevity was “not to get angry and keep a smile on your face.”

Nobody’s happy all of the time, but maintaining your wellbeing sets you ahead of the pack with aging. One study compared questionnaires answered by centenarians and those slightly younger (75-85 year olds and 86-99 year-olds). The centenarians reported lower anxiety and depression, complained less spontaneously about their health, and were more satisfied with their lives and relationships. 

Reduce meat consumption

Meat can be healthy. However, some studies suggest that eating less meat positively impacts longevity.

Seventh Day Adventists have one of the longest life expectancies in the US – eighty-eight years for men and eighty-nine years for women. This is likely due to a range of lifestyle factors, including not smoking, lots of family time, a strong social community, and regular exercise. However, researchers believe that their vegetarianism also benefits their health.

Conclusion

Although our genes play a part in how long we live, whether or not we make it to one hundred is partly under our control. For most people, making positive lifestyle choices like having a good diet, exercising, and building a strong community moves you closer to that letter from the president.