One Hundred Years Young: The Secrets of Longevity

Living to see 100 is a remarkable achievement. Recent scientific studies suggest it is far from a random stroke of luck. Centenarians, people aged 100 years or more, not only live longer but also enjoy a significantly lower burden of disease than their peers who pass away earlier. Contrary to the belief that longevity inevitably comes with a heavier load of chronic illness, emerging research paints a different picture: those who make it to 100 tend to develop diseases later in life, progress through them more slowly, and, in many cases, avoid fatal complications altogether.

A 2024 Swedish study, published in GeroScience, examined historical data from individuals aged 60 or more who were born between 1912 and 1922, tracking their health from 1972 to 2022. Researchers found that centenarians had a lower lifetime risk for conditions such as stroke, myocardial infarction, and various cancers, except hip fractures, suggesting that exceptional longevity is less about surviving disease and more about delaying or sidestepping it entirely (Zhang, Murata, Schmidt-Mende, Ebeling, and Modig, 2024).

Why Some Age Slower

In 2025, a follow-up study expanded on these findings by tracking individuals born between 1920 and 1922 and comparing disease accumulation rates between centenarians and non-centenarians. The research revealed that individuals who reached 100 had fewer diagnosed conditions overall and accumulated diseases at a slower rate, even when common ailments such as cardiovascular disease emerged (Zhang, Murata, Schmidt-Mende, Ebeling, and Modig, 2025).

Interestingly, malignancies were somewhat more prevalent among centenarians, yet neuropsychiatric conditions such as dementia and anxiety disorders were less common. Those over age 100 also tended to have health issues confined to a single disease category, reducing the complex interplay of comorbidities that often accelerates decline in the elderly. Biomarker research supports this, revealing that people who live far beyond the average lifespan share certain telltale patterns in their body chemistry and overall health (Murata, Ebeling, Meyer, Schmidt-Mende, Hammar, and Modig, 2024). It makes you wonder what keeps these remarkable individuals so strong and resilient for so long. While genetics certainly plays a role, researchers point to environmental, epigenetic, and lifestyle factors as equally essential contributors (Sebastiani and Perls, 2012).

Lessons from the “Traditionalists”

Dr. Macie P. Smith, a gerontologist from South Carolina, offers practical insight into the lives of centenarians. She notes that many of today’s 100-year-olds grew up in an era before widespread exposure to harmful food additives, preservatives, and artificial coloring. They were less affected by environmental pollutants and high-stress digital connectivity.

“They could mind their own business while reducing their stress levels,” Smith explains, noting that reduced vicarious trauma may have been a hidden protective factor (New York Post, 2025). The older generation knew how to take care of themselves. They turned to home remedies, ate food grown close to the earth, and lived without the pressure of curating a public image every waking moment. These “traditionalists” led simpler, steadier lives, walking more, talking more, and keeping close to their friends, families, and communities.. These factors have long been associated with improved health outcomes and increased lifespan (Franco, Orduñez, Caballero, Tapia Granados, Lazo, Bernal, Guallar, and Cooper, 2007).

For those of us who didn’t grow up with the same clean start, Smith reminds us that the choices we make early on can shape how we feel decades later. We set the stage for a longer, healthier life when we eat fresh, unprocessed foods, manage stress, move the body, and get enough rest. Maintaining close relationships with family and friends further supports both mental and physical well-being.

What Can You Do?

Genes might give us a head start, but it’s our daily choices that decide how far we go. Centenarians show us that reaching old age doesn’t have to mean years of sickness. Filling your plate with nourishing foods, surrounding yourself with good company, steering clear of harmful habits, and taking care of your mind are all simple, powerful steps we can choose every day. By embracing these practices early, we increase our odds not only of living longer but also of living better, making it possible for more of us to celebrate our 100th birthday with energy, clarity, and joy.