Century Park Blog

The number of centenarians around the world rose from 151,000 in 2000 to 573,000 in 2021. People are living longer, and we can expect to see more people reach 100 in the years to come.

Centenarians exemplify successful ageing, often experiencing fewer chronic diseases and maintaining independence in daily life. While genetics contribute to longevity, modifiable factors can account for successful aging.

Here are four key factors that contribute to extreme longevity.

1. A diverse diet with controlled salt intake

Centenarian diets often include staple foods (such as rice and wheat), fruits, vegetables, and protein-rich foods like poultry, fish, and legumes, with moderate red meat consumption. This dietary pattern, similar to the Mediterranean diet, is linked to lower risks of physical function impairment and death.

2. Lower medication use

Centenarians are not free from chronic conditions but typically develop them much later than average adults. More than half of the people reviewed experienced common issues such as hypertension (high blood pressure), dementia, or cognitive impairment.

Those reviewed took an average of 4.6 medications. The most frequently used medications included blood pressure medications and drugs for heart disease. This is similar to the results of a large health register-based study in Spain, which found centenarians took an average of 4.9 medications. Non-centenarians in this study took 6.7 medications on average.

3. Getting good sleep

Sleep quality and quantity affect the immune system, stress hormones, and cardiometabolic functions such as obesity, high blood pressure, and diabetes. Good sleep is associated with extended years of good health and reduced risks of chronic diseases.

The optimal sleep duration is between 7-8 hours per night. Tips to achieving better sleep include keeping a regular sleep routine, creating a restful environment, exercising regularly and managing stress.

4. Living environment

More than 75% of the centenarians and near-centenarians reviewed lived in rural areas. This is a pattern reflected in “blue zones”, areas known for high concentrations of centenarians, such as Okinawa in Japan, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, and Ikaria in Greece.

This may be partly related to the connection between nature and health and wellbeing. For example, exposure to green space has been associated with lower stress, depression, blood pressure, type 2 diabetes and heart disease, potentially increasing life expectancy.

Adopting the lifestyle changes discussed here won’t guarantee you’ll reach the ripe old age of 100. However, the earlier you can adopt positive lifestyle changes and healthier habits, the better placed you’ll be to achieve a long and healthy life.

Becoming a centenarian is a lifelong endeavor!