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5 tips to live to be 100: ‘Far more than wishful thinking,’ say longevity experts

More and more people are making it to the 100-year milestone.

Nearly 90,000 people were at least 100 years and older in the U.S. as of 2021, almost double the amount 20 years prior, according to data from the United Nations.

So — what’s their secret

The odds of being alive for a full century depend on many different factors, including genetics, location, gender and socioeconomics — but there are some healthy steps people can take to help improve their chances, experts say.

“Gerontological research indicates that the pursuit of longevity is far more than wishful thinking,” Melanie Avalon, a health influencer, entrepreneur and biohacker based in Atlanta, told Fox News Digital.

“Modern science has revealed several actionable, evidence-based methods that can promote longevity, even for those without the ‘perfect symphony’ of genes.”

Live to 100

There are some healthy steps that people can take to improve their chances of living to their 100th birthday, experts say. Check out the 10 steps outlined in this article.

Fox News Digital spoke with multiple doctors, nutritionists and other wellness experts to get their top tips for boosting longevity.

Here are 5 of them.

  1. Stay socialExperts agree that regular interaction with other people is a big longevity-booster.”Isolation is bad for brain health and increases the risk for major brain diseases, such as Alzheimer’s,  Dr. Vinita Tandon, medical director at Lifeforce, a wellness and fitness company in San Francisco, told Fox News Digital.

2. Keep Moving

“As we become older, we naturally become less mobile,” said Lindsay Tullis, a certified health coach at Mighty Health, a wellness company in Los Angeles.

“That immobility can lead to larger health risks, but by staying active, you can delay and reduce the risk of things like arthritis, joint issues and chronic illness.”

Not only does staying active have physical benefits, it’s also great for improving mood and brain function, Tullis told Fox News Digital.

“If you want to increase your longevity, keep your body moving,” she said. “Even just 10 minutes of movement per day can have a major impact.”

Older couple playing tennis

3. Understand your healt

One of the first steps to age management is knowing where you are on the health continuum, according to Eric Casaburi, founder and CEO of Serotonin Centers, an anti-aging company in Orlando, Florida.

“Consistently tracking the progress of your body and your health is important in order to have a clear idea of what it is you need to improve and/or watch for — such as hormone levels, dietary habits and blood work,” Casaburi told Fox News Digital.

Man blood test

“Consistently tracking the progress of your body and your health is important in order to have a clear idea of what it is you need to improve and/or watch for,” an expert told Fox News Digital. (iStock)

“The younger a person begins to understand their personal health metrics, the better off they’ll be in the long run,” he added.

As biohacker Avalon pointed out, it’s particularly important to stay on top of cardiovascular health, as ischemic heart disease is the leading cause of mortality.

     4. Prioritize your sleep

Dave Asprey, author of “Smarter Not Harder” and founder of Upgrade Labs, the world’s first biohacking gym in California, calls sleep the “ultimate longevity biohack.”

“When you sleep, your body repairs and rejuvenates itself,” he told Fox News Digital.

“Studies show that high-quality sleep promotes skin health, and youthful appearance, controls insulin secretion (making you less likely to develop diabetes) and encourages healthy cell division,” all of which are essential for longevity, Asprey noted.

5. Connect to your purpose

Studies have shown that having a sense of purpose in life results in better cognitive function and longevity, noted Serena Poon, a nutritionist and longevity wellness expert in Los Angeles.


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