10 Habits to Help You Live to 100

Exercise Regularly for longer life

Regular exercise provides immense health benefits as we age. It helps strengthen the heart, bones, and muscles, preventing many age-related declines.

Specifically, regular cardio activity such as walking, swimming, or cycling improves heart health by lowering blood pressure and cholesterol. Weight-bearing exercise builds bone density, reducing the risk of osteoporosis and fractures. Balance training like yoga helps prevent falls, a common cause of injury for the elderly. Lastly, aerobic activity has been shown to boost brain function by increasing blood flow and releasing hormones that support neuron growth.

Aim for 150 minutes per week of moderate activity like brisk walking. Also incorporate 2 days per week of strength training for the major muscle groups. As we age, a gradual reduction in exercise intensity is safer to avoid injury. The key is to simply remain active within your current ability. Consult with your doctor before starting any new routine.

Staying physically active provides immense benefits for heart health, bone strength, injury prevention, and mental acuity well into your 80s, 90s and beyond.

Eat a balanced, nutritious diet

Eating a balanced, nutritious diet is especially important as we age. The right nutrients can help seniors maintain strength, energy levels, bone health, and cognitive function. Some key areas to focus on include:

 

• • Protein: Getting adequate protein is crucial to help preserve muscle mass and prevent sarcopenia (age-related muscle loss). Seniors should aim for at least 25-30g of high-quality protein per meal. Good sources include lean meats, poultry, fish, eggs, dairy, beans, lentils, and soy foods.

• • Probiotics: The digestive system slows down with age, resulting in less diversity of gut bacteria. Consuming probiotic foods like yogurt, kefir, sauerkraut, kimchi, and kombucha can improve gut health and immunity.

• • Fruits and vegetables: A diet high in fruits and vegetables provides antioxidants, fiber, and a range of vitamins and minerals. These help reduce inflammation, protect cells from damage, support heart health, and lower disease risk. Seniors should aim for 4-5 servings per day.

• • Fiber: Constipation is a common issue in older adults. Eating plenty of high-fiber foods like whole grains, beans, lentils, nuts, seeds, and produce can help maintain regularity.

• • Calcium and vitamin D: These nutrients strengthen bones and prevent fractures. Dairy products, leafy greens, salmon, supplements, and safe sun exposure can help seniors meet needs.

• • B vitamins: B vitamins help convert food into energy and support neurological health. Seniors should ensure adequate intake of B12, B6, and folate through foods like eggs, poultry, citrus fruits, nuts, and legumes.

Following basic nutrition principles can go a long way in helping seniors stay active and maintain independence during their later decades. Consulting a dietitian can also provide more personalized guidance.

Stay socially and intellectually engaged

As we get older, it becomes increasingly important to stay socially and intellectually engaged. This helps stimulate the mind and can prevent cognitive decline associated with aging.

There are many ways to stay socially engaged as you get older. Spending time with friends and family provides social connections that can greatly improve quality of life. Joining social clubs, volunteer organizations, or taking community education classes are other ways to stay socially engaged. These activities get you out of the house and interacting with others on a regular basis.

It’s also important to keep the mind active through intellectual stimulation. Challenging your brain with mentally engaging activities can help strengthen cognitive skills. Reading books, learning new skills, doing crossword puzzles or other brain games, taking educational courses – these are all examples of intellectually stimulating activities to incorporate into your daily life. Even using technology like computers and smartphones can help keep the mind sharp.

The key is to continue expanding your horizons by learning new things and exposing yourself to novel experiences. Don’t fall into a routine where you’re reliving the same activities day after day. Seek out community, cultural, or educational experiences that pique your interest and get involved. Staying socially and intellectually engaged will help you feel purposeful and mentally sharp well into your later years.

Get enough quality sleep

As we age, our sleep patterns and sleep needs change. Many older adults have trouble falling asleep and staying asleep through the night. There are several reasons for these sleep changes:

 

• • Decreased melatonin production makes it harder to fall and stay asleep. Melatonin is the hormone that regulates sleep.

• • Medical conditions like arthritis, heart disease, menopause, and frequent nighttime urination from enlarged prostate can cause sleep disruptions.

• • Medications can interfere with sleep.

• • Circadian rhythm shifts make older adults feel more awake earlier in the morning and get sleepy earlier at night.

Poor sleep in older adults is linked to higher risks for cognitive decline, depression, heart disease, obesity, weakened immune system, and earlier death. Getting enough quality sleep is essential for good health. Here are some tips to improve sleep:

 

• • Go to bed and wake up at the same time every day to set your body’s internal clock.

• • Make sure your bedroom is cool, dark, and quiet. Consider using blackout curtains, a white noise machine, and keeping devices out of the room.

• • Avoid large meals, caffeine, alcohol, and screen time before bedtime.

• • Do relaxing activities like light reading, meditating, or taking a bath 1-2 hours before bed.

• • Exercise regularly earlier in the day – at least 3 hours before bedtime.

• • Talk to your doctor if chronic insomnia persists for tips and potential sleep aid options.

Getting 7-9 hours of quality sleep per night helps older adults stay healthy, energetic, and mentally sharp. Make sleep a priority by practicing good sleep hygiene habits.

Manage Stress

Stress can have a major impact on the aging process. Chronic stress takes a toll on the body over time and can accelerate aging. Things like work pressures, financial concerns, health issues, caregiving responsibilities, and grief can all contribute to high stress levels. This constant strain on the body releases stress hormones like cortisol into the bloodstream, which can disrupt immune function, blood pressure, blood sugar levels, and more.

Managing stress and learning relaxation techniques are essential for healthy aging. Activities like meditation, yoga, deep breathing, and tai chi have been shown to activate the body’s relaxation response. This counters the effects of stress by slowing heart rate, lowering blood pressure, and reducing anxiety and depression. Setting aside time each day for these relaxing practices can help minimize everyday stresses and promote better sleep.

Other stress management tips include exercising, spending time outdoors in nature, journaling, laughing, listening to music, getting massages, taking relaxing baths, saying no to extra obligations, and making time for hobbies. Having strong social ties and confiding in supportive friends and family can also buffer the impacts of stress. By making lifestyle changes to better cope with stress, you can decrease inflammation in the body and potentially add years to your life.

Stay on top of health screenings

Routine health screenings become especially important as we age. Catching conditions early can make a huge difference in outcomes and quality of life. Here are some recommended medical tests to stay on top of:

 

• • Regular physicals – It’s recommended to see your primary care physician annually for a full checkup. Your doctor will look for any issues and determine what screenings you may need.

• • Blood pressure – Have your blood pressure checked at every doctor’s visit or at least annually if normal. High blood pressure increases heart disease and stroke risk.

• • Cholesterol – Adults should have a lipid blood screening every 4-6 years. High cholesterol contributes to heart disease and stroke.

• • Diabetes – Get screened for diabetes every 3 years starting at age 45. Unmanaged diabetes can lead to complications.

• • Colon cancer – Adults should begin colorectal cancer screenings at age 45, either with a colonoscopy every 10 years or annual stool test. Finding colon cancer early makes it very treatable.

• • Breast cancer (women) – Annual mammograms are recommended starting at age 45. Self exams should be done monthly. Early detection saves lives.

• • Prostate cancer (men) – Talk to your doctor about prostate cancer screening which may include a PSA blood test and digital rectal exam. There’s debate on screening age; some recommend starting at 45.

• • Skin cancer – Have a full body skin check annually, and exam any new or changing moles promptly. Melanoma is highly curable when found early.

• • Bone density – Screenings for osteoporosis typically begin around age 65. Loss of bone density increases fracture risks.

• • Cognitive health – Routine cognitive assessments can detect dementia and Alzheimer’s disease early on.

Staying on top of appropriate health screenings and being proactive with your healthcare is one of the best things you can do to live healthfully into your 80s, 90s and beyond. Early detection of major conditions like cancer, heart disease and diabetes can truly save lives.

Don’t Smoke

Smoking is extremely harmful to health at any age. However, it’s never too late to experience health benefits from quitting smoking. According to studies, people who quit smoking, even beginning in middle age or beyond, can gain several years of life compared to those who continue smoking.

Quitting smoking can quickly lower risks for heart disease, stroke, lung cancer, and chronic lung disease. Within 1-5 years after quitting, the risk of heart attack and stroke drops dramatically. Risks continue to decline the longer a person remains smoke-free.

The health improvements start immediately from the moment of quitting:

 

• • After 20 minutes, heart rate and blood pressure decrease

• • After 12 hours, carbon monoxide levels in the blood return to normal

• • In 3-9 months, lung function improves and coughing decreases

• • After 1 year, risk of heart disease is cut in half

• • After 5-15 years, risk of stroke falls to the same level as a nonsmoker

• • After 10 years, risk of lung cancer is cut in half

It’s never too late to experience these benefits, even into the 80s and 90s. By quitting smoking, seniors can add quality years to their lifespan and reduce disability from smoking-related diseases.

Limit Alcohol

As we age, our bodies become more sensitive to the effects of alcohol. Drinking too much can impair brain function, interact with medications, and increase the risk of falls and other accidents. The dietary guidelines recommend no more than 1 drink per day for women and 2 drinks per day for men over 65. However, even moderate drinking can be harmful for some older adults.

Alcohol affects the aging body differently than a younger one. We tend to have less body water as we get older, so alcohol circulates more widely in the body rather than being diluted. This leads to higher blood alcohol levels that persist longer. Additionally, aging livers break down alcohol more slowly, allowing it to build up to hazardous levels.

Alcohol can also negatively interact with many common medications prescribed to seniors. These interactions can either decrease or increase the effectiveness of the medications, or amplify their side effects. Some examples include blood thinners, diabetes drugs, antidepressants, pain relievers, sleep aids, and more. Combining alcohol with opioids or benzodiazepines can be especially dangerous.

The key is to speak with your doctor about safe alcohol limits based on your health conditions and prescriptions. While an occasional drink with a meal may be fine for some seniors, avoiding alcohol altogether is often the wisest choice. Moderation is crucial, as is staying hydrated and allowing time between drinks for alcohol to clear from your system. By limiting alcohol wisely, older adults can reduce their risk of medication interactions, mental impairment, falls and injuries.

Keep mind active and engaged

Mental stimulation is incredibly important for brain health, especially as we age. Keeping your mind sharp can help prevent cognitive decline and dementia.

Activities that keep your brain engaged are beneficial. Things like puzzles, learning new skills, reading books, playing games, or taking educational classes allow you to activate different parts of your brain. Challenging your mind in new ways creates new neural pathways and strengthens existing connections.

Some recommendations for keeping your mind active and engaged:

 

• • Do crossword or sudoku puzzles daily. Word games, logic puzzles, jigsaws, and brain teasers are great options.

• • Learn a new skill like playing an instrument, painting, woodworking, or a new language. Picking up new hobbies keeps your mind flexible.

• • Read books, newspapers, magazines to help improve memory, concentration, and critical thinking.

• • Play board games or strategy games like chess that make you think in new ways.

• • Take a class at your local community college on an interesting topic you want to learn about. Continuing education stimulates the brain.

• • Write stories, memoirs, or letters to exercise creative and analytical thinking.

• • Practice memorization techniques like remembering names, lists, or facts to build mental acuity.

• • Do math problems or logic puzzles in your head to improve mental agility.

Staying mentally active and learning new things are important at any age to keep your mind sharp. Challenging your brain daily can go a long way in maintaining cognitive health.

Maintain a positive attitude

Staying positive as you age has big benefits for both mental and physical health. Research shows that people who cultivate an optimistic mindset often live longer, healthier lives compared to pessimists.

Focusing on the bright side can strengthen your immune system, reduce risk of heart disease, and help you cope with stress. Having a sense of meaning and purpose is also linked to longevity. People with positive attitudes tend to take better care of themselves.

Here are some tips for maintaining positivity as you get older:

 

• • Practice gratitude. Take time each day to reflect on things you appreciate – your health, loved ones, freedoms, nature, etc. Counting your blessings rewires your brain to focus less on problems.

• • Nurture social connections. Isolation can breed negativity, so make an effort to regularly see friends, join groups, or volunteer. Caring for others boosts mood and purpose.

• • Try mindfulness techniques. Meditation, deep breathing, yoga, and being present can reduce anxiety, depression and stress. Living in the moment helps train your brain away from negative thought patterns.

• • Set meaningful goals. Having aims and activities that excite you gives you purpose and fuels positivity. Goals around personal growth or helping others are especially beneficial.

• • Limit consumption of negative news. While staying informed is important, a 24-hour news cycle can overload you with anxiety-inducing stories. Be selective about your media diet.

• • Practice positive self-talk. Be aware of your inner voice and challenge negative thoughts. Redirect your mind to focus on the bright side of situations.

With some concerted effort, you can maintain an upbeat attitude well into old age. The benefits to your mental and physical wellbeing make it more than worthwhile.