Here’s surprising information about the things that influence your chances of living to be 100 – it’s not all about good genes mixed with a little luck. As a matter of fact, Dr. Manjaree Daw, an internist who practices at Cleveland Clinic’s Family Health Center in St. Lucie West, says genetics are responsible for only 20 percent to 25 percent of the total picture.
“The rest is in our control,” says Dr. Daw. “It’s how those good genes interact with what we do and the choices we make that is the biggest factor.
“There’s no doubt that it helps to come from a family that enjoys longevity,” she adds, “but today’s lifestyle is sending many of us in the wrong direction. The good news is that you can change that, and even small things can help.”
Thomas Perls, director of Boston University’s New England Centenarian Study, explains there are four key things we can do to increase our chances of living longer:
- Manage stress.
- Eat right – and keep meat consumption to a minimum.
- Don’t smoke.
- Exercise regularly.
Dr. Daw says you shouldn’t let the thought of exercising overwhelm you. “If you’re not currently doing anything, even two minutes a day is an improvement. Just move. Vacuum. Go up and down the stairs. Walk to the mailbox instead of driving. Stand on one foot and brush your teeth.”
She adds that the goal is to work up to 150 minutes of moderate exercise or 75 minutes of intense exercise a week – but the first thing you need to do is get started.
The Harvard Medical School Newsletter reports that exercise provides a remarkable variety of health benefits, which range from strengthening bones to improving mood and reducing the likelihood of chronic illnesses such as diabetes and heart disease.
Research dating back to the late 1980s has consistently shown that aerobic fitness may help extend lives. There’s a place to start for everyone regardless of age or current fitness level. The newsletter suggests:
- Think safety. Walking and other low levels of exercise are generally safe for most people but check with your doctor before starting or making changes to an exercise routine.
- Start small. As Dr. Daw suggested, you’ll be more successful if you set the bar low. Small goals are more achievable, and these little victories will continue to fuel your motivation.
- Don’t be afraid of exercise or the gym. The gym intimidates many folks. Perhaps you’re overweight or inexperienced and worry that others might judge you. Everyone was new to exercise at one point in time.
- Plan ahead. Every week, look at your calendar ahead of time and commit to when you will exercise that week. Think of your opportunity to exercise as an appointment, rather than “I’ll get to it if I have time.”
- Expect to lose some battles. Keep in mind that realistically, most people will get derailed at some point as they work on a behavioral change. Do not let this crush your motivation.
As a reminder, Dr. Daw says it’s never too late to start. “You’re never past the point of no return until you’re dead.”
Everyday Health, a digital media company that provides health and wellness content for consumers and medical professionals, says that one of the keys to reaching 100 robustly is to eat a healthy diet. It cites Valter Longo, MD, a professor of gerontology and biological sciences and the director of the Longevity Institute at the University of Southern California, who offers these tips for eating to live longer.
- Eat mostly vegan. Longo suggests a primarily plant-based diet that limits meals with fish to a maximum of two or three per week.
- Keep protein intake low. If you are younger than 65, keep protein intake low. He suggests goat and sheep products, beans, nuts and legumes.
- Minimize saturated fats from animal and vegetable sources. Limit meat, cheese and sugar, and maximize good fats and complex carbs.
- Focus on whole grains and veggies. That includes tomatoes, broccoli, carrots and legumes, and generous amounts of olive oil.
Dr. Daw says it’s up to us to educate ourselves about food and packaging. “People don’t know what they don’t know. Learn to read labels – not just the front, but the back, too. Don’t fall for catch phrases that obscure what’s in the box or can.
“Stop eating before you feel completely full. Use animal proteins as an embellishment, not the main ingredient of the meal. Ultra-processed foods are a definite no-no.”
She goes on to explain how a healthy diet can help prevent inflammaging, a chronic, sterile, low-grade inflammation that develops with advanced age in the absence of overt infection and may contribute to clinical manifestations of other age-related pathologies.
An article in Total Wellness Magazine noted that research about the half million people worldwide who are 100 years of age or older pointed out what the centenarians have in common. While good diet, frequent exercise and other lifestyle factors are important, the one that dominates them all is successful stress management.
Ping Ho, the founding director of UCLArts and Healing, is quoted in the article as stating that stress not only has a direct impact, but it also harms us indirectly by affecting other behaviors like diet, exercise, sleep, substance use and interactions with others. The ability to cope with stress and having a generally positive attitude are strong predictors for longevity.
“Every nanosecond of our existence is filled with stress,” explains Dr. Daw. “We can’t always control it, but we can try to control how we react.”
You can reduce stress by building your resilience skills, such as practicing gratitude and mindfulness, finding a sense of purpose and building connections with others.
Dr. Daw concludes, “Find your purpose, your reason for being. All living things need to feel useful in some way. The goal is to live a long, happy, meaningful life.”
Manjaree Daw, MD, is an internist with certifications in both Internal Medicine and Lifestyle Medicine. Her office is located at the Cleveland Clinic Family Health Center at St. Lucie West, 1095 NW St. Lucie West Blvd., Port St. Lucie. For an appointment, call 772-288-5862.
