The Secrets of Longevity: 5 Lessons From the World's Oldest People

Ever wonder why some people seem to defy the sands of time, living vibrant, healthy lives well into their 90s and beyond?

Some of the longest-living people in the world seem to have cracked the code to living a long, healthy life.

Aging is a natural and an inevitable process. From the moment we’re born, we start to age.

However, people don’t age at the same pace. At the extremes of the aging spectrum are people who undergo premature aging (aging at an abnormally fast rate) and centenarians & supercentenarians (people who live to 100 and over 110, respectively).

But even the majority of people who are in the middle of the aging spectrum seem to age at different rates.

These differences in the rate at which aging occurs has been attributed to what is now called biological aging.

Whereas chronological age only indicates how long one has been alive since birth (which is how we say how old we are), biological age relates to the body’s internal state. It indicates how well the tissues and organs are functioning.

Therefore, although two people may have the same chronological age, their biological ages may be different.

At an individual level, a person can also be biologically older or younger than their chronological age.

This explains why one 70 year old, for example, can run a marathon while another one might need assistance with walking.

When it comes to determining how healthy we are as we get older, biological age is more important than chronological age.

What happens when we age

Having hair turn grey and the appearance of wrinkles on the skin are some of the first signs of aging that most people start to notice.

Although these external signs seem to appear suddenly, they’re usually an indication of the internal aging process that takes place more gradually.

The body usually has mechanisms and systems in place in which it repairs itself. It usually has checkpoints to detect any damages to DNA, cells and tissues, and then recruits processes and resources to repair them.

This process is usually very active when we’re younger. As we age, these processes start to slow down.

Cells don’t divide as fast as they used to, which means that new cells aren’t formed and dead cells aren’t removed from the body as fast.

This decreased ability of the body to repair damaged cells is the hallmark of biological aging. It leads to a slow accumulation of damaged cells over time, resulting in tissues and organs that are unable to function as they should.

As a result, age has become a key risk factor for multiple health conditions like osteoarthritis, Alzheimer’s disease, cardiovascular disease, diabetes among others.

So, what determines how fast we age?

• Genetics

Studies on identical twins reveal that genes have a role to play in not only how fast aging occurs, but also how healthy a person is as they age.

Some genes are attributed to an increased risk for development of certain diseases e.g. type 2 diabetes, cardiovascular disease and certain types of cancer.

If one inherits these genes, they’re more likely to have these health issues, which could significantly reduce their lifespan.

Moreover, DNA analysis of more than 800 individuals between the ages of 95-119 showed that there are certain gene variants that contributed to living a longer life than average, meaning that children of centenarians were more likely to also live longer.

However, it’s indicated that genetics account for only 20-30% of the differences in how long people live.

It therefore means that there are other more controllable factors that have a stronger effect on how fast people age.

• Environment & Lifestyle

What we eat and how often we move our bodies are arguably the two main factors that influence biological aging.

Multiple studies have shown the impact that poor diet and physical inactivity have on health and longevity. Some diseases like type 2 diabetes and cardiovascular disease can be prevented by eating a healthy diet and exercising regularly.

Apart from the types of food, the quantity of food eaten also has a role in aging. Overeating has been linked to an increased risk of obesity, cardiovascular disease and death.

Other lifestyle factors like how long and how well we sleep, how we handle stress, whether or not we smoke or drink alcohol, also have an impact on how long people live.

The Conundrum

Despite the steady increase of life expectancy in Kenya since 2000, there has also been a rapid increase in the occurrence of non-communicable diseases like diabetes, hypertension, stroke and cancer, majorly attributed to lifestyle changes.

This means that although people are living longer, their health span (the number of years a person is healthy within their lifespan) seem to be getting shorter.

According to data analyzed in the Global Burden of Disease Study, the major risk factors that contributed to an increase in disease and death in Kenya as at 2021 were attributed to diet and lifestyle.

This trend isn’t unique to us; it’s a global phenomenon. To this end, a lot of research is being conducted to try to understand why chronic diseases are on the rise and what can be done to change this.

Researchers seek to answer the question: Is there something that can be done to prolong the number of years of good health even as we age?

One such researcher is Dan Buettner, who sought out to locate the places with the highest documented number of centenarians in the world and learn about what they’re doing differently that’s causing them to live longer.

Longevity Habits

In his book and Netflix docuseries: The Blue Zones - Secrets to Living Longer, Dan visited 5 different regions with an unusually high number of centenarians, now referred to as the “Blue Zones”: Okinawa in Japan, Sardinia in Italy, Icaria in Greece, Nicoya Peninsula in Costa Rica, and Loma Linda in California.

To his surprise, he found certain similarities in the diets and behaviors of the inhabitants of these areas that contributed to their long lifespans. In there lie some lessons we can adopt on how to live not just longer but healthier.

1. High intake of plant-based foods, lean proteins, and healthy fats

All the centenarians he met made a lot of home-cooked meals using whole grains, greens, fresh vegetables and fruits obtained either from their gardens or from the market.

They got most of their protein from beans, fish, and a moderate amount of lean meats. They also incorporated nuts and olive oil as their source of healthy fats.

These nutrient-dense foods are rich in vitamins, minerals, antioxidants, and fiber, which help combat inflammation and oxidative stress, key factors in aging.

With these majorly plant-based diets, they fueled their bodies with a balanced mix of essential nutrients.

2. Consistent, moderate physical activity

In Sardinia, Italy, people have gardens where they grow their food and raise livestock. As such, they’re constantly tending to the farms, which keeps them physically active throughout the day.

The Sardinian town also has a hilly terrain and the people there tend to move from place to place by walking. This low-intensity exercise is proven beneficial for cardiovascular and muscular health.

In Okinawa, Japan, a gentle form of exercise known as Tai Chi is a common practice. These controlled movements help maintain flexibility and balance.

Although these centenarians aren’t intentionally doing any intense workouts, these activities that they do as a normal part of their daily lives are what’s keeping them fit and strong for a prolonged time.

3. Strong sense of community

Social relationships are an important aspect of human well-being and play a critical role in maintenance of health.

Several studies have shown a strong link between social isolation and an increased risk for the development of diseases and even death.

People living in Icaria, Greece, enjoy robust social networks and a tradition of communal living. Social activities, communal meals, and festivals foster a sense of belonging and reduce stress and loneliness.

These strong social bonds and a sense of community are vital for mental and emotional well-being, significantly impacting longevity.

4. Purpose and meaning

The concept of “ikigai” that emerged from the Japanese relates to having a strong sense of purpose—a reason to get up each day.

Okinawans have a strong sense of purpose and remain active in their communities, whether through work, hobbies, or volunteer activities. This sense of purpose helps them stay mentally and physically engaged.

Having goals for your life, something that you enjoy doing, something that gets you excited for the day, can help you live a long, healthy & happy life.

5. Slow living

Mental and emotional health are just as important as physical health in achieving longevity.

Chronic stress is a significant risk factor for numerous health issues, including heart disease, diabetes, and cognitive decline.

Icarians live a relatively stress-free life, with a slow-paced lifestyle and an emphasis on relaxation. Afternoon naps are a common practice, allowing them to rest and rejuvenate.

Majority of the population living in Loma Linda, California, are Seventh-day Adventists, who strictly practice regular Sabbath observance—a day of rest and spiritual renewal. This provides a break from the routine pressures of life and helps reduce stress.

The world's oldest people are intentionally practicing techniques to manage and reduce stress in their daily lives.

The Takeaway

As the research on how to slow aging continues, we can borrow a page from these people who seem to have cracked the code on living a long and healthy life by:

• Adopting a whole-foods-focused balanced diet

• Staying physically active

• Building & maintaining social connections

• Finding purpose and joy in daily life

• Scheduling time to rest and unwind

While we can derive wisdom from these centenarians, real change will only happen if we intentionally put these lessons into practice.

Thanks for reading! I hope you found something valuable :)

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