What’s the secret to living well beyond the average life expectancy?

As my parents approach their 80s, they remain active and healthy, and I sometimes ponder the mystery that is longevity. What are the secrets to living not just longer, but healthier, even into our 100s?

While good fortune undoubtedly plays a role—escaping fatal accidents, evading serious diseases, and being raised in a country with accessible health care and clean resources—genetics is also a significant factor. It’s worth noting that over 75% of those who reach the centenarian milestone are women. This female predominance extends to historical records of the oldest verified humans.

Diving deeper into genetic studies, researchers have identified hundreds of gene variants associated with reaching extreme old age. Evidence suggests that about 30% of these traits can be inherited, which likely grant increased resistance to aging-related illnesses, particularly cardiovascular diseases, according to studies by experts like Nir Barzilai at the Albert Einstein College of Medicine.

Understanding Longevity Genes

The connection between longevity and genetics emphasizes the reflection of our parents’ health in our futures. However, the encouraging message is that lifestyle choices significantly impact longevity and healthspan, even beyond genetic predispositions. Contrary to conventional thinking, lifestyle factors—such as diet and exercise—may not be the primary influencers for those already marked by exceptional longevity.

A notable study conducted in 2011 analyzed the lifestyles of 477 Ashkenazi Jews aged 95 and older who were still living independently. Surprisingly, their alcohol consumption, physical activity levels, and body mass index were comparable to their deceased peers, suggesting that other factors might contribute to their survival in extreme old age.

Still, Barzilai cautions us to remember that these individuals likely possess a remarkable set of inherited longevity genes that promote resilience against typical aging challenges.

For the average individual, however, maintaining a healthy lifestyle becomes even more crucial after the age of 80. Barzilai emphasizes four key domains: optimizing exercise, sleep, diet, and social interactions. Regular strength and flexibility training become more critical, and targeting for about 8 hours of sleep per night emerges as beneficial. Adopting a Mediterranean-style eating pattern, along with strategies like intermittent fasting (e.g., the 16:8 method), can also contribute positively.

Cognitive Health in Longevity

Another factor influencing longevity is cognitive health. A 2024 study on the Lothian Birth Cohort, which followed 547 participants aged 79 and above over 24 years, highlighted that cognitive ability in later life appeared to be a crucial predictor of survival, even more so than physical health metrics. This finding underscores the importance of cultivating cognitive fitness throughout one’s life.

Furthermore, social connections play an invaluable role in longevity. A study by researchers Boo Johansson and Valgeir Thorvaldsson from the University of Gothenburg recognized the significant impact of social ties on longevity. Those who engaged in emotional and supportive friendships were more likely to thrive past their 80s compared to those who felt isolated.

Life satisfaction also correlates strongly with longevity. Studies have shown that feeling fulfilled and satisfied as one ages can contribute to a longer lifespan. Interview questions gauging emotional well-being indicated that those reflecting positively on their lives had a better likelihood of survival compared to those expressing regrets or dissatisfaction.

Though fostering social connectedness and improving life satisfaction may not be simple, another pathway is through pharmacology. Barzilai identifies four drugs with potential applications in promoting healthy aging: metformin (a diabetes drug), SGLT2 inhibitors, GLP-1 agonists (found in drugs like Ozempic and Wegovy), and zoledronic acid (used for osteoporosis). Although these medications were designed for other conditions, they appear to address the biological mechanisms associated with aging and could potentially improve longevity and reduce mortality rates.