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Researchers say healthy living after 80 improves the chances of living to 100.
A healthy diet and regular physical activity are important parts of such a plan.
Experts say it’s never too late to start living healthy.
A study published today in the journal Open JAMA Network reports that a healthy lifestyle, even after age 80, can help people live to be 100.
Chinese researchers assessed 1,454 centenarians and 3,768 people who died before the age of 100.
They reported that participants with the highest healthy lifestyle scores – based on their smoking history, exercise routines and dietary diversity – had a significantly higher likelihood of living to 100 years compared to those with the least healthy lifestyle behaviors.
The researchers said their findings suggest that healthy habits, even in old age, can have beneficial effects on lifespan.
The scientists said previous studies reported that lifestyle factors contributed to longer lives, but most of them looked at middle-aged groups no older than 60 years. Few focused on people 80 or older.
The researchers used data from the China Longitudinal Healthy Longevity Survey, established in 1998 and considered nationally representative and one of the largest prospective cohorts targeting people aged 80 or older. Data from the community-based prospective nested case-control study were analyzed from December 1, 2022 to April 15, 2024.
The team ranked healthy lifestyle scores from 0 to 6, with higher scores indicating better health outcomes. The researchers said those with higher scores were more likely to reach 100.
Participants who scored between 5 and 6 lived the longest. In fact, 276 of the 851 individuals belonging to the highest group (5-6) became centenarians. Those with a score between 0 and 2 lived the shortest duration.
The team said in a statement that “with major advances in social, economic and medical development, life expectancy at birth has increased significantly in recent decades and has been estimated at 73.5 years.” worldwide and 77.6 years in mainland China in 2019.”
“Along with increasing life expectancy, population aging has rapidly increased, raising the public health challenge of promoting healthy aging and longevity,” the researchers added.
Dr. Scott Kaiser, geriatrician and director of geriatric cognitive health at the Pacific Neuroscience Institute in California, said: Medical news today that it is still rare to live to be 100 years old.
However, he added that people’s chances increase as they understand that a better life means a longer life.
“It’s certainly helpful to aim for the goal of more than 100 years,” said Kaiser, who was not involved in the study. “Striving to live a long life can lead to making healthy choices – recognizing the many things we can do to significantly increase our chances of living longer and making efforts to make these positive changes to our behaviors and, even, to our state of mind.”
Kaiser said that aiming to live longer also means aiming to live better.
“At the same time, many of these things that are likely to pay a dividend in longevity will also likely increase our life expectancy – the time during which we will be free of serious illness, healthy and generally prosperous,” a he noted.
Kaiser said keeping your body in good shape is like taking care of a car.
“Just like a car you hope to keep on the road, if you take care of your body as if you need it for 100 years, you are much more likely to achieve your healthy longevity goals,” Kaiser says .
Joy Puleo is the Director of Balanced Body Education at the health site Balanced Body.
She said there are five key ingredients for longevity beyond 80: getting your blood circulating, strength training, paying attention to practices like yoga and tai chi, working on balance physical and “moving for pleasure”.
“We spend a lot of time being prescriptive, but finding ways that work for you, that literally impact you, and that you enjoy engaging in…that’s a recipe for program adherence and creating habits that will make difference,” Puleo, who was not involved in the study, said Medical news today. “From tango to boxing and everything in between… prioritizing yourself, taking the time to create opportunities for movement that you enjoy… this is what will exercise the body, soothe the mind and nourish the soul.” »
Puleo added that nutrition is important.
“Eat food, healthy food, and not too much…do it most of the time and you have a recipe for creating a healthy platform.” Avoid processed foods, sugary foods and eat for your health,” she said.
Puleo also said it’s important to prioritize yourself, keep moving and get enough sleep.
“Remember that this is an opportunity to create who you want to become both physically and emotionally, and exercise can play a big role in what that looks like,” Puleo said.
Dr. Snehal Smart, patient advocate for the Mesothelioma Center at Asbestos.com, said it can be difficult to make lifestyle changes in your 80s.
“Even with small lifestyle changes and progress toward a healthier lifestyle, individuals may be able to improve their chances of living to 100,” said Smart, who did not participated in the study. Medical News Today. “Some of these lifestyle changes include ones we probably already know about, like eating a healthy, balanced diet and getting enough regular exercise. Some foods known to increase longevity and support a healthier, longer life include leafy greens, root vegetables, fruits, whole grains, healthy fats, and lean proteins. When it comes to exercise, taking a short walk or doing seated exercises every day can be great options for older adults to help with their longevity. If the senior is mobile, volunteering at the local library or hospital can also help them stay active.
Smart said 80 is not too late to quit smoking and start exercising your brain.
“This can be achieved by doing word puzzles and crossword searches, which can help keep the brain active. To manage stress, practicing meditation or yoga – for active seniors – can be beneficial. Some studies have also shown that older people who spend time with their grandchildren or care for pets may also live longer and healthier lives,” she said.
