Surprising signs you'll live to 100 (2024)

What you're doing right, and how to do it better to stay healthy, happy, and strong for years to come.

You're the life of the party
Outgoing people are 50% less likely to develop dementia, according to a recent study of more than 500 men and women age 78 and older from the Karolinska Institute in Sweden. Participants also described themselves as not easily stressed. Researchers speculate that their more resilient brains may be due to lower levels of cortisol-studies show that over-secretion of this 'stress hormone' can inhibit brain cells' communication. Science-backed ways to cut cortisol levels: meditate, sip black tea, or take a nap.

You run for 40 minutes a day
Scientists in California found that middle-aged people who did just that-for a total of about 5 hours per week-lived longer and functioned better physically and cognitively as they got older; the researchers tracked runners and non-runners for 21 years. "What surprised us is that the runners didn't just get less heart disease-they also developed fewer cases of cancer, neurologic diseases and infections," says study author Eliza Chakravarty, MD, an assistant professor of medicine at Stanford University School of Medicine. Aerobic exercise keeps the immune system young. "If you don't like to run, even 20 minutes a day of any activity that leaves you breathless, can boost your health," she says.

You like strawberries in your oatmeal
According to experts, most Indians end up eating 15 to 20 g of fibre per day while we should consume 30-35 g daily; take 24-27 g daily and reduce your risk of dying from heart disease by 17%, according to a Netherlands study. Dietary fibre helps reduce total and LDL ('bad') cholesterol, improves insulin sensitivity, and boosts weight loss. One easy fix: top your oatmeal (1?2 cup of dry oats has 4 g fibre) with 1 cup of strawberries (250 g) and you get 13.2 g of fibre in just one meal. Other potent fibre-rich foods: 1?2 cup of 100% bran cereal, 1?2 cup of cooked lentils, 1?2 cup of cooked black beans, one medium sweet potato, one small pear.

You feel 13 years younger than you are
That's what older people in good health said in a recent survey of more than 500 men and women age 70 and older. "Feeling youthful is linked to better health and a longer life," says researcher Jacqui Smith, PhD, professor of psychology at the University of Michigan. "It can improve optimism and motivation to overcome challenges, which helps reduce stress and boost your immune system and ultimately lowers your risk of disease."

You embrace techie trends
Learn to Twitter or Skype to help keep brain cells young and healthy, says Sherri Snelling, senior director for Evercare (part of United Healthcare), a group that sponsors an annual poll of US centenarians. Researchers say using the latest technology helps keep us not only mentally spry but socially engaged: "Stay connected to friends, family, and current events, and you feel vital and relevant," says Snelling.

You started menopause after age 52
Studies show that naturally experiencing it later can mean an increased life span. One reason: "Women who go through menopause late have a much lower risk of heart disease," says Mary Jane Minkin, MD, clinical professor of obstetrics and gynaecology at Yale University School of Medicine. Agrees Dr Indira Hinduja, Prevention advisor and gynaecologist, "Women with late menopause have been seen to live longer by 2 years, the reason being the protective effect of the female hormone oestrogen. It reduces your risk of heart disease and stroke."

You make every calorie count
Researchers in St Louis reported that men and women who limited their daily calories to 1,400 to 2,000 were literally young at heart-their hearts functioned like those of people 15 years younger. "It's about not just eating less but getting the most nutrition per calorie," says study author Luigi Fontana, MD, PhD, associate professor of medicine at Washington University School of Medicine. Study subjects stuck to vegetables, wholegrains, fat-free milk, and lean meat and nixed white bread, soda, and candy. If you cut empty calories and eat more nutrient-rich foods, your health will improve, says Fontana. To find out how many calories you need to maintain a healthy weight, go to prevention.com/caloriecalculator.

You had a baby later in life
If you got pregnant naturally after age 44, you're about 15% less likely to die during any year after 50 than your friends who had their babies before 40, reports a recent University of Utah study. "If your ovaries are healthy and you are capable of having children at that age, that's a marker that you have genes operating that will help you live longer," says lead researcher Ken R Smith, PhD, professor of human development at the university. "A late baby suggests an active and long sex life. A long sex life in turn implies the prolonged secretion of the hormone testosterone which will keep your heart healthy for a longer period of time," points out Hinduja.

Your pulse beats 15 times in 15 seconds
That equates to 60 beats per minute-or how many times a healthy heart beats at rest. Most people have resting rates between 60 and 100 BPM, though the closer to the lower end of the spectrum, the healthier. A slower pulse means your heart doesn't have to work as hard and could last longer, says Leslie Cho, MD, director of the Women's Cardiovascular Centre at the Cleveland Clinic. You don't snore. Snoring is a major sign of obstructive sleep apnoea (OSA), a disorder that causes you to stop breathing briefly because throat tissue collapses and blocks your airway. In severe cases, this can happen 60 to 70 times per hour. Sleep apnoea can cause high blood pressure, memory problems, weight gain and depression. "The incidence of paralysis is also seen to be 4 times more likely in people with OSA, while that of heart attack is likely to be 3 times more in them," says Dr Vikram Sarabhai, senior consultant, chest critical care and sleep medicine, Escorts Heart Institute, Delhi. An 18-year study found that people without OSA were 3 times more likely to live longer than those with severe apnoea. If you snore and have excessive daytime drowsiness or mood changes, talk with your doctor about a referral to a sleep centre.

You have a (relatively) flat belly after menopause
Women who are too round in the middle are 20% more likely to die sooner, according to a US National Institute on Ageing study. At midlife, it takes more effort to keep waists trim because shifting hormones cause most extra weight to settle in the middle. If your waist measures 34.6 inches or more (for men, 40.2 inches or more), take these steps: Include two or three 20-minute strength-training sessions into your weekly exercise regimen to preserve lean muscle mass and rev metabolism. Eat a daily serving of Omega-3s to help combat inflammation and seven daily servings of fruits and vegetables, loaded with disease-fighting anti-oxidants. Get 25% of your daily calories from healthy fats-such as monounsaturated fatty acids-which protect your heart and may help you store less fat in your belly (for a 1,600-calorie diet, that's 44 g).

You get your blood tested for Vitamin D levels
For optimal disease protection, we need at least 30 nanograms (ng) of Vitamin D per millilitre (ml) of blood, reports a study in Archives of Internal Medicine. "However, levels among Indians vary from 3 to 20 ng/ml," says Dr Ambrish Mithal, senior consultant, endocrinology, Indraprastha Apollo Hospitals, Delhi. If needed, you can take a daily supplement to get your numbers up. Doctors can measure your levels with a simple blood test, but periodic monitoring may be necessary-Vitamin D turns toxic at 100 to 150 ng/ml.

MORE LONGEVITY SIGNS
Feel younger and healthier with other tips at prevention.com/liveto100.