Surprising longevity secrets from centenarians : NPR

A new survey of centenarians has found that people who live to be 100 don't let grass grow under their feet. Many have acquired habits that young people may find surprising.

According to survey of 100 centenarians of UnitedHealthcare, nearly half do some form of strength training at least once a week to keep muscles strong, 36% participate in stress-relieving activities for example, meditation, 67% say they eat a healthy diet, and 42% report walking or hiking regularly. About 30% say they still enjoy gardening.

The combination of what centenarians do to stay engaged and active is impressive. Dr. Rhonda Randall, geriatrician and chief medical officer for UnitedHealthcare. “It’s not just one thing,” she says. “What we can learn from these people is that it's a holistic approach” to aging, she says.

One striking finding is that most centenarians say they feel decades younger than their actual age, and many do not identify as “old.” According to Randall, many describe a “gradual awareness” of aging, noticing small changes over time, such as the need for more rest and more time to recover from physical activity. Some of the predictable changes include hearing loss, increased physical aches and pains, loss of independence, and cessation of driving.

Despite these setbacks, most centenarians surveyed say they enjoy life, with 85% saying they find it easy to laugh and have a sense of humor. “It’s an opportunity to go out into the garden, sit and read a good book or knit a new scarf for your grandchild. It's about being able to do what makes me happy without feeling tired,” wrote one survey participant.

The survey also found that 40% of centenarians regularly play video games, and 27% have asked questions to ChatGPT (or other artificial intelligence platforms), demonstrating an interest in new technologies. And nearly half say they use social media to keep track of friends and family.

“When you're young, every little problem feels like the end of the world. But when you live a long time, you realize that most worries pass,” wrote another survey participant. “You learn to let go of the little things and appreciate the little moments of joy,” pointing to the wisdom that 100 years of life can bring.

Two-thirds of survey respondents report staying close to family and friends and having a “positive outlook on life” despite the trials and tribulations of aging. And the vast majority—four out of five centenarians—report frequent visits or meetings with those they love at least once a week, showing the importance of social connections.

“If you look at communities that have the highest levels of social connectedness, you see lower rates of chronic disease and higher life expectancy,” Randall says.

Writer Ken Stern, founder of the Longevity ProjectIn his book, he documents some of the communities that benefit from strong social connections, from Wayne County, Kentucky, to West Texas and the Bronx. Health to 100: How Strong Social Connections Lead to Long Life. He believes that one thing all these places have in common are institutions and practices that foster stronger bonds among family, neighbors and friends.

He says the survey results are consistent with a growing body of evidence that staying connected and have a positive outlook may be beneficial for healthy aging.

“It turns out that over the course of a century, people have acquired a lot of useful knowledge about how to stay healthy,” says Stern.

There is a lot to learn from today's centenarians, he says. Dr. Jonathan Rosandco-founder of the McCance Center for Brain Health at Mass General Brigham in Boston. “They spend a lot of cognitive energy taking care of themselves,” he says.

The UnitedHealthcare survey represents only a small portion of the estimated 100,000 centenarians in the USA. And while thousands of baby boomers turn 65 every day, the elderly population is expected to grow, with the number expected to exceed 400,000 centenarians by mid-century.

Many factors play a role in longevity, including genes, access to healthcare, income and luck. But Rosand says you can increase your odds of healthy aging by paying attention to your daily habits.

“The essence of successful aging is the lifestyle choices we make every day,” he says, from what you eat to how much exercise you do and more. how do you cope with stress and what you do to stay connected and find purpose.

Rosand and his colleagues have published several studies that show how healthy lifestyle habits are associated with significant reducing the risk of developing dementia and many age-related diseases. And 2024 Lancet Commission Report found that about 45% of dementia cases could be prevented or delayed by targeting 14 modifiable risk factors, including exercise, smoking, alcohol consumption, diet and body weight, and social isolation.

Rosand and his colleagues have developed a handy tool called the Brain Care Score that you can use to assess your own habits. You can calculate your score by filling out the form. The higher your score, the better.

And you can take steps to improve your results by changing or adjusting some of your habits. Research shows that the earlier in life people adopt healthy habits, the more likely they are to resist disease and achieve success, but the good news is that it is never too late to start.