Stay active and eat healthy even after age 80

The scientists said previous studies have linked lifestyle choices to longer life spans, but most have looked at middle-aged people under 60 and few have focused on people over 80.

The researchers used data from the China Longitudinal Healthy Longevity Study, which began in 1998 and is considered nationally representative and one of the largest prospective cohorts of people aged 80 years or older. Data from the community-based, prospective, nested case-control study were analyzed from December 1, 2022 to April 15, 2024.

The team ranked the healthy lifestyle scores between 0 and 6, with higher scores indicating better potential health. People with higher scores were more likely to reach 100, the researchers said.

Participants with scores in the 5 to 6 range lived the longest. In fact, 276 of the 851 people in the highest (5 to 6) group lived to be over 100 years old. Participants with scores in the 0 to 2 range lived the shortest lives.

“Due to significant advances in social, economic and medical development, life expectancy at birth has increased significantly in recent decades, and was estimated to be 73.5 years globally and 77.6 years in mainland China in 2019,” the team said in a statement.

“In tandem with increasing life expectancy, the ageing population is growing rapidly, raising the public health challenge of promoting healthy ageing and longevity,” the researchers added.

“These findings suggest that the effects of aging on cognitive functioning are not contagious, but rather that cognitive functioning is at an increased risk of developing cardiovascular disease,” said Dr. Scott Kaiser, a geriatrician and director of geriatric cognitive health at the Pacific Neuroscience Institute in California. Today’s Medical News Living to 100 years old is still rare.

But he said people’s opportunities are increasing as they realise that a better life means a longer life.

“There is certainly value in aiming for a goal of 100 years or older,” said Kaiser, who was not involved in the study. “Striving to live longer may be a healthy choice — recognizing that there are many things you can do to significantly increase your chances of living longer, and striving to make positive changes in your behavior and thinking.”

Kaiser said aiming to live longer also means aiming to live better.

“At the same time, many of these things that could potentially confer longevity benefits are also likely to extend healthspan — the period of time you’re free from major illnesses, healthy and generally well,” he noted.

Kaiser said keeping your body healthy is like taking care of your car.

“Just like you want your car to stay on the road, if you take care of your body as if you’ll need it for 100 years, you’ll be much more likely to achieve your goals for healthy longevity,” Kaiser said.

Joy Pulleo is the Director of Balanced Body Education for the wellness website Balanced Body.

She said there are five key elements to living well past 80: keeping the blood circulating, strength training, paying attention to practices like yoga and tai chi, balancing the body and “being physically active and having fun.”

“We spend a lot of time giving instructions, but finding a way that works for you and that literally moves you and that you enjoy being involved in… Now that’s the recipe for adherence to the program and creating habits that make a difference,” said Puleo, who was not involved in the study. Today’s Medical News“Everything from tango to boxing…making time to put yourself first and creating an exercise opportunity you enjoy…this exercises the body, calms the mind and nourishes the soul.”

Pulleo added that nutrition is key.

“Food, healthy food, but not too much. If you practice this on a regular basis, it will give you a healthy foundation. Avoid processed foods, avoid sugary foods, and eat for your health,” she said.

Pulleo also said it’s important to prioritise yourself, keep moving and get enough sleep.

“Remember, this is an opportunity to become who you want to be both physically and mentally, and exercise plays a big role in determining what that looks like,” Puleo said.

Dr. Snehal Smart, a patient advocate at Asbestos.com’s Mesothelioma Center, said it can be difficult to make lifestyle changes at age 80.

“Making small lifestyle changes and living a healthy life may improve your chances of living to 100,” said Smart, who was not involved in the study. Today’s medical news. “These lifestyle changes include some that we’re already familiar with, such as eating a healthy, balanced diet and getting enough regular exercise. Foods that are known to increase lifespan and help people live longer, healthier lives include leafy greens, root vegetables, fruits, whole grains, healthy fats and lean proteins. When it comes to exercise, taking a short walk every day or engaging in sedentary exercise are great options to help older people live longer. If older people are mobile, volunteering at their local library or hospital may also help them stay active.”

Smart said it’s not too late to quit smoking and start training your brain, even if you’re 80 years old.

“This can be achieved by doing word puzzles or crossword searches which help keep the brain active. To manage stress, active seniors can benefit from practising meditation or yoga. Some studies have also shown that seniors who spend time with their grandchildren or care for pets may live longer, healthier lives,” she said.