The One Thing You Should Never Do If You Want to Live to 100, According to Geriatricians
Living to 100 is rare. In 2022, the CDC reported the average life expectancy in the U.S. was 76.1 years old—nearly a quarter-century before the big 1-0-0.
Yet, centenarians are a growing breed. A United Nations report estimated that 3.7 million centenarians will be alive in 2050, a surge from the approximately 593,000 100+-year-olds with us in 2022.
Want to be one of them? If so, "The goal should be quality of life," says Dr. Ardeshir Hashmi, MD, the enterprise director of the Center for Geriatric Medicine at Cleveland Clinic. "If we do this well, longevity is a natural by-product."
Still, there are worse concrete goals to have than making it to your 100th birthday (and beyond). "Regardless of what lies ahead with regard to our individual longevity, there’s value in aiming for the 100-year+ target," says Dr. Scott Kaiser, MD, a board-certified geriatrician and director of geriatric cognitive health for the Pacific Neuroscience Institute in Santa Monica, California.
Ultimately, Dr. Kaiser echoes Dr. Hashimi's sentiment. "Striving to lead a long life may lead to making healthy choices," Dr. Kaiser says. "[We can recognize] the many things we can do drastically increase our odds of living longer and putting effort into making these positive changes to our behaviors and mindset."
Experts share one behavior is particularly important to change.
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The No. 1 Habit To Ditch If You Want To Live To Be 100
If you want to live to be 100, you should never overlook the power of positive relationships. So, don't isolate yourself. "Decades of research following people through the life course have demonstrated that positive relationships are the most powerful factor increasing our risk of living a healthier, happier and longer life," Dr. Kaiser says.
Another geriatrician agrees."Meaningful activities and relationships are so important," says Dr. Suzanne Fields, MD, the chief of the division of general, geriatric and hospital medicine at Stony Brook Medicine and co-director of the Stony Brook Center for Healthy Aging. "One man who was 98 and aged well said it was so important to pick the right spouse."
In 2023 alone, studies have emerged showing the risks of social isolation on a person's health. One study found that people who didn't socialize with friends and family had a 39% higher chance of premature death. Another large study of more than 2.2 million people showed that social isolation increased the risk of all-cause mortality.
Why Social Isolation Can Impact Your Lifespan
Dr. Kaiser says that social isolation and loneliness can have a ripple effect. "A growing body of evidence indicates that social isolation and loneliness increase risks of high blood pressure, heart disease and strokes, a weakened immune system, anxiety, depression, cognitive decline, Alzheimer’s disease and death," Dr. Kaiser says.
Dr. Hashimi includes social isolation as a form of stress, which doesn't do the body good in excess."The biggest and perhaps most underrated entity to avoid is stress—including social isolation, depression and anxiety," Hashmi says. "Stress has a negative impact on all organ systems, including brain and heart health, and can lead to premature aging."
How To Find Connection (and Improve Your Health)
Though we're always "on" thanks to phones, it can be hard to find meaningful connections these days. However, it's not impossible, and you don't have to reinvent the wheel. "Stay connected with friends and family," says Dr. Elizabeth Landsverk, MD, the founder of Dr. Liz Geriatrics. "Go out and meet new people. Volunteer for a cause you feel passionate about, go back to school, or join a local community organization."
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Other Dos and Don'ts If You Want To Live To 100
1. Don't smoke
Experts agree that smoking is a no-no for people hoping to live long, healthy lives. "Smoking can cause a wide range of diseases and health conditions—including cancer, heart disease, lung disease, immune system problems and others—that increase the risk of premature death," Dr. Kaiser says.
Dr. Fields adds that people can fall asleep smoking in bed, which can lead to burns and fires.
While it's best to avoid smoking in the first place, Dr. Fields says quitting is also beneficial. “It’s never too late to quit," she says.
Smokefree.gov provides resources, and states do too.
2. Avoid a sedentary lifestyle
Dr. Landsverk says muscle loss speeds up as we age, so it's important to stay active. "After middle age, muscle loss accelerates, so either use it or lose it," Dr. Landsverk says. "If you use it, you are less likely to fall, which affects one in four people over 65. Falls can be quite serious."
Exercise builds muscle. What's more, it can help reduce the risk of chronic diseases like high blood pressure and Type 2 diabetes. She recommends finding something you enjoy. Also, remember, some activity is better than none. "Even if it's for 10 minutes a day, the daily routine is more important than the intensity," Dr. Hashmi says.
3. Stay mentally sharp
Experts share it's best not to let the mind go sedentary, either. In fact, Dr. Fields' mother recently celebrated her 100th birthday and swears by playing bridge.
"She feels it kept her mind sharp," Dr. Fields says.
Learning new things can also keep the mind fresh. "This could be learning a new language, a new musical instrument or reading about something new," Dr. Hashmi explains.
Don't worry about not getting an A+ or a standing ovation. "It is not about mastery," Dr. Hashmi says. "It is more about the effort in pursuing these passions while pushing yourself out of your comfort zone that leads to greater brain connectivity and performance."
4. Consume nutritious foods
Experts recommend minimizing consumption of high-fat, high-sugar foods.
"Opt for the Mediterranean diet, especially focusing on proteins and antioxidant-rich foods," Dr. Hashmi says. "Protein-rich foods could include seafood or vegan sources of protein such as legumes and lentils. Antioxidant-rich foods include berries, avocado and dark chocolate."
5. Stay positive
Society may look at aging as a negative. However, research has linked a positive mindset with longevity. "The way we think about aging has impacts at the psychological, behavioral and physiologic levels," Dr. Kaiser says. "When we think of aging in a positive light—associating it with things like wisdom, growth, and creativity, for example—we are more likely to be active, resilient and have a stronger will to live."
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Sources
Ardeshir Hashmi, MD, the enterprise director of the Center for Geriatric Medicine at Cleveland Clinic
Dr. Scott Kaiser, MD, a board-certified geriatrician and director of geriatric cognitive health for the Pacific Neuroscience Institute in Santa Monica, California
Dr. Suzanne Fields, MD, the chief of the division of general, geriatric and hospital medicine at Stony Brook Medicine and co-director of the Stony Brook Center for Healthy Aging
Dr. Elizabeth Landsverk, MD, the founder of Dr. Liz Geriatrics
