As the beloved natural historian David Attenborough celebrates his 100th birthday, many may ponder the secrets of an exceptionally long and healthy life.
The answer may lie partly in our genes, but the way we choose to live also has a major part to play – up to 75 per cent according to some research.
Average life expectancy in the UK has increased by a decade since the 1960s, with longevity experts claiming that the first person to live to 150 has already been born.
But, a longer life doesn’t always mean a healthy one.
Unlike lifespan, which simply measures how long someone is likely to live, healthy life expectancy refers to how long a person can expect to live in good health — free from chronic illness, disability or cognitive decline.
And this is a measure we have a little more control over, experts say, with small changes from exercising daily to staying socially connected and prioritising sleep making a big difference to how we age.
With increasing numbers of us expected to reach the same milestone as Attenborough – who celebrates his 100th birthday today – the Daily Mail outlines the daily habits of the world’s centenarians.
The broadcasting legend is still working harder than most of us at 99 years old, and his lifestyle is definitely doing a lot of the heaving lifting, building resilience, strength and adaptability for life.
It’s Sir David Attenborough’s 100th birthday on Friday 8 May and, to mark the occasion, we’re sharing the lifestyle secrets of some of the world’s centenarians
Make time to socialise
For people in their 80s, socialising every day has been shown to more than half the risk of dying in the next five years – something to remember next time you cancel plans.
Even people who only socialise occasionally can still cut their chance of premature death. But research consistently points to a dose response, meaning the more you socialise, the greater chance you have at a long and healthy life.
Previous studies have shown that loneliness – which has become somewhat of an epidemic in the UK – can trigger genetic changes which lead to illness, by triggering the fight or flight response.
This spike in cortisol and drop in white blood cells can drive inflammation in the body, increasing the risk of dementia, heart disease and even cancer.
Cut back on red and processed meat
Diet also plays a crucial role in healthy ageing.
It’s well-known that eating a diet high in ultra-processed foods can increase the risk of heart attack, stroke and even dementia as fatty deposits cut-off blood supply to the brain and heart.
But it’s not just about cutting certain foods out.
Prioritising foods rich in healthy fats, vitamins and minerals – such as wholegrains, olive oil, lean meat, fish and leafy greens – can also help boost physical and mental health.
Known as the Mediterranean diet there is a plethora of evidence suggesting shunning dairy, red meat and saturated fat, can keep you sharp in old age, slashing the risk of dementia.
While Attenborough hasn’t fully adopted a vegetarian lifestyle, choosing to eat more fish, he has scaled back his red meat consumption – a move he believes could be fueling his long life.
However, it’s also essential to eat sufficient protein to preserve muscle mass – to help prevent falls and frailty in later life – which can be achieved through a combination of lean meat, pulses, nuts and seeds.
Cancer survivors who closely follow a Mediterranean–style diet may live longer than those who do not, according to long–term research published in the European Heart Journal
Go for a walk every day
It’s a common conception that hip replacements are an inevitable part of ageing – but they are more the result of our sedentary lifestyles than our genes.
One of the most important things you can do to ensure you reach old age with healthy bones and joints is to keep active, experts say.
And while hitting 10,000 steps is a fitness goal held by many – experts say it’s more about consistently being active throughout the day than one short burst of exercise.
A recent study – published in BMJ Medicine – which tracked more than 111,000 people for over 30 years found that whilst those with the broadest mix of physical activity had an almost 20 per cent lower risk of premature death, walking was the single activity associated with the lowest risk of death.
Those who did the most walking had a 17 per cent lower risk of premature death than those who did the least.
The researchers concluded: ‘Overall, our study supports the notion that long term engagement in multiple types of physical activity may help extend the lifespan.’
Maintain a sense of purpose
Countless studies underline the importance of a sense of purpose – whether that’s showing up for your friends or going to work each day – for longevity.
One study – published in the Journal of Epidemiology and Community Health – even found that working past the age of 65, when most people start thinking about retiring, could lead to a longer life.
And Attenborough has definitely proved that could be the case, now seven decades into his groundbreaking career.
Prioritise sleep
Good sleep – integral to clearing toxic proteins associated with Alzheimer’s from the brain – is another key factor we can control to boost longevity.
Harvard scientists even found that getting a good night’s sleep could add up o five years to life.
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But it’s not about just one night of good sleep. Research shows that around 10 per cent of deaths from any cause may be attributable to poor sleep habits.
Meanwhile those who get between seven and eight hours most nights – with consistent sleep wake cycles – seeing the largest benefits.
Previous studies have shown that getting too much sleep can also be damaging, similarly raising the risk of high blood pressure, heart disease obesity and diabetes.
Reconnect with nature to manage stress
Stress is a major overlooked driver of poor health and ageing, experts say.
Chronic stress prompts the liver to release extra sugar, increasing the risk of conditions like diabetes, heart disease and stroke.
The good news is stress-relieving activities such as yoga, meditation and spending time in nature can lower blood sugar levels nearly as effectively as diabetes drugs, protecting the heart and increasing the likelihood of a long and healthy life.
