Living to 100 is not just a dream but a real possibility, thanks to healthy eating habits and an active lifestyle, according to experts.

Dr. Meredith Bock, an American neurologist, emphasizes that while genes influence lifespan, we can still improve our quality of life. Taking care of our bodies from a young age helps maintain independence and vitality in our later years.

Longevity experts reveal that it's never too early or too late to start building positive habits that pave the way to reaching 100.

Prioritize quality sleep. Sleep is a cornerstone of healthy and happy aging, according to Jamie Gabel, physician assistant at the Shafer Clinic Center for Metabolic Longevity. “It’s one of the most, if not the most, important component to longevity,” he emphasizes.

Dr. Meredith Bock recommends implementing effective sleep hygiene habits, such as reducing screen time, establishing a relaxing bedtime routine, and avoiding stressful activities in the bedroom, to ensure 8 hours of quality sleep each night.

Maintain cognitive activity. Cognitive function plays a crucial role in healthy aging, especially through education, according to Dr. Meredith Bock. Scientists have found that more learning increases “cognitive reserve,” allowing the brain to problem-solve, adapt, and find ways to complete tasks efficiently.

To maintain cognitive skills, consider joining community classes, clubs at a place of worship, or pursuing a new hobby.

Meditate regularly. According to Gabel, meditation offers numerous benefits, including promoting longevity by reducing stress. He highlights that meditation is most effective when practiced after waking up or before going to bed, and it’s linked to improved sleep quality.

Limit alcohol. Excessive alcohol consumption can harm the brain, especially as we age. “Regularly drinking more than three alcoholic beverages a day can shrink the brain, leading to memory and thinking problems,” warns Dr. Bock.

While complete abstinence isn’t necessary, moderate and mindful drinking not only protects brain health but also enhances the enjoyment of the beverage, contributing to healthy aging.

Experts recommend cutting down on alcohol to extend lifespan. Photo: Phuong Hang

Wear hearing aids if needed. Wearing hearing aids not only improves hearing but also protects brain health. When conversations become difficult to follow, the brain misses out on crucial stimulation, increasing the risk of dementia.

While adapting to hearing aids can be challenging initially, studies indicate they reduce the risk of cognitive decline, supporting healthy aging.

Eat a healthy diet. Maintaining a nutritious diet is fundamental to healthy aging. The Mediterranean diet, which focuses on fruits, vegetables, and whole grains, has been shown to boost brain health.

Regardless of your chosen diet, incorporating plenty of fruits and vegetables as you age is essential for maintaining health and promoting longevity.

Exercise regularly. Regular exercise is indispensable for healthy aging, no matter your age. Dr. Bock recommends at least 30 minutes of physical activity each day.

“Find an activity you love, such as gardening, hiking, playing tennis, or joining yoga, to maintain the habit,” she emphasizes, adding that consistency is more important than skill or intensity.

Gabel adds that older adults can choose weightlifting, resistance band exercises, or simply walking daily to maintain health and longevity.

Manage chronic illnesses. Managing chronic illnesses plays a significant role in healthy aging, although many factors are beyond our control, according to Dr. Bock. She recommends simple measures like regular blood pressure checks or managing pre-diabetes symptoms with a trusted physician.

“Effectively managing these conditions helps the network of blood vessels that supply essential oxygen and nutrients to brain cells,” she explains, adding that this contributes to maintaining health and extending lifespan.

Maintain social connections. Maintaining social connections not only brings happiness but also contributes significantly to overall health. Studies show that nurturing social relationships can help keep the mind sharp and reduce the risk of dementia.

Simple habits like having dinner with family every night or calling home once a week help maintain cognitive function. If you prioritize the right lifestyle habits from a young age, your brain and body will reap long-term benefits, supporting healthy aging.

My Y (From Real Simple)