Both of my parents are in their 80s and truly embody the vitality of their age. I hope they will remain with us for many more years. So, what is the secret to living past 100 from your 80s?
Luck plays a significant part. Living in a tranquil country with clean water and an efficient healthcare system, while steering clear of deadly accidents and infections, certainly contributes. Genetic factors also play a role; women are statistically more likely to live to a century than men. Over three-quarters of centenarians are women, and the list of the world’s oldest individuals is overwhelmingly composed of women.
Family genetics influence lifespan, and researchers have pinpointed several genetic factors. Many gene variants are linked to longevity, as studies involving twins and family trees indicate that about 30% of longevity is hereditary. These genes typically endow heightened resistance to age-related conditions like cardiovascular diseases, according to research by Neil Barzilai at the Albert Einstein College of Medicine in NYC.
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Longevity Gene
The most effective way to assess if you possess a genome conducive to longevity is to examine your parents’ traits, if possible. While we can’t alter our DNA, there’s still ample opportunity to actively improve our circumstances. This might suggest adopting beneficial lifestyles, including nutritious diets, regular exercise, and moderate alcohol consumption. However, these factors may not significantly impact those who have already shown extraordinary longevity.
A study conducted in 2011 examined the living conditions of 477 Ashkenazi Jews who were 95 years and older and still lived independently. Notably, three-quarters of this group were women, and the oldest participant was 109. The researchers analyzed factors such as diet, exercise, smoking, alcohol consumption, and body mass index, and compared these with representative samples from the general population. The findings revealed no significant differences. Both groups displayed similar alcohol consumption, body mass index, and exercise levels.
However, caution is advised when drawing conclusions, warns Barzilai. Many of these long-lived individuals represent a fortunate few who have inherited robust longevity genes that enable them to withstand various adversities.
Anacleto Escobar on his 100th birthday with his wife.
AFP via Getty Images
For most individuals, leading a healthy lifestyle is crucial for reaching the age of 80. “There are four key components,” emphasizes Barzilai. “Prioritize exercise, sleep, nutrition, and social engagement.” Strength and flexibility exercises become vital as we age, and aiming for about 8 hours of sleep is advisable. Following a Mediterranean diet, including practices like the 16:8 diet and intermittent fasting, has also proven effective, he notes.
Cognitive Factors
Cognitive care is equally essential. A study in 2024 explored life pathways leading to exceptional longevity, following 547 individuals from the Lothian Birth Cohort Study, who were monitored from age 79. This research uncovered that cognitive abilities in later life significantly predict survival amongst the oldest participants, often more than physical capabilities.
This highlights the importance of continuously “exercising” our brains throughout life by forming new neuronal connections or building “cognitive reserves.” Notably, the study revealed that three early life factors – childhood socioeconomic status, IQ at age 11, and educational duration – significantly contributed to cognitive enhancement at age 79.
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Social connection likely serves as a surprising factor.
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Social connection may indeed come as a surprise factor. A few years ago, Boo Johansson and Valgeir Thorvaldsson extracted data at the University of Gothenburg, Sweden, analyzing 699 individuals aged 100. The research revealed that while healthy living promotes longer life, social factors are equally crucial. “The most remarkable finding for the general public was the significance of what are referred to as ‘softer’ factors,” explains Thorvaldsson. “High life satisfaction and strong social bonds were pivotal.”
Among individuals over 80, those who were engaged with social groups felt they had lived longer compared to those who perceived their social connections as limited or lacking. The quality of these relationships—closer and more fulfilling—improves outcomes.
Moreover, life satisfaction greatly impacts longevity, as seen in responses to 13 survey statements reflecting positive life views. These statements included, “With age, things seem better than expected,” and “Reflecting on my life, I have not achieved what I considered important.”
Additional research has indicated that low life satisfaction poses a significant risk for mortality among men in their 80s. “I wasn’t surprised by the correlation between life satisfaction and mortality, but I was astonished by the effect’s magnitude,” states lead researcher Phil St. John from the University of Manitoba in Winnipeg, Canada.
Anti-Aging Medicine
While fostering social connections and enhancing life satisfaction can be complex, Barzilai suggests an alternative approach to aging healthily. “Several medications can be repurposed for aging,” he reveals. These include diabetes medications like Metformin and SGLT2 inhibitors, along with GLP-1 agonists, such as Ozempic and Wegovy, plus the osteoporosis drug Zoledronic acid.
Although these medications were designed for specific health issues, they also target the biological processes of aging. “All evidence suggests that using them in older age can prevent various diseases and reduce overall mortality,” concludes Barzilai.
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Source: www.newscientist.com
