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Want To Live To Be 100?

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By PATTY KIM

Published: October 4, 2007

You take your multivitamins, shun sugar and floss your pearly whites. You get your annual checkups and walk the dog every evening. Congratulations! You are on the road to joining the century club.

Today there are more than 70,000 centenarians in the United States, according to Harvard Health Publications.

We got tips from a couple of centenarians — and some other experts on aging — on how to live to be 100.

John Donnelly, 101, is a mover and a shaker at Sun City Center, home to The John Donnelly Table Tennis Club. He appeared on "The Tonight Show with Jay Leno" last year to strut his stuff.

1. Move it. I played table tennis for years, and I'm a national champ in my age bracket. I also pitch horseshoes and play golf.

2. I've had a full-body massage every week for the last 15 years, and it's helped keep me alive and in pretty good shape.

3. Chew your food well.

4. Limit the meat you eat.

5. I don't eat much food at all.

6. Attend the symphony any chance you get.

7. Enjoying life helps keep me young.

Annie Bixler, 61, is a health and fitness instructor certified through the American College of Sports Medicine and personal trainer at the Carillon Wellness Center in St. Petersburg.

8. It's important to find balance in life among work, play and education.

9. Eat the right foods, ones that actually are nutritious and that feed body and soul, not take away from it. Stay away from empty calories. We want calories that count.

10. There are too many health risks by not keeping a healthy weight. Aim for 30 minutes a day of walking. It could lower your risk of getting Alzheimer's.

11. Weight training builds muscle and speeds metabolism.

12. One of best things for the aging process is to stay flexible. Daily stretching is one of best things we can do. But you don't have to wait to start.

13. Don't underestimate deep breathing. "You want to completely fill up the diaphragm. If you don't, it sends a signal to your brain that your body is still in stress mode."

14. Try crossword puzzles or continuing education classes to stay mentally challenged.

15. Learn a new language.

16. Find a hobby that you feel good about, whether it's gardening, cooking or salsa dancing.

17. Who doesn't like to travel? If you can't afford an exotic locale, visit a nearby destination that's new to you.

18. Be aware of when you need certain tests and screenings, especially after age 40.

19. Don't forget to laugh!

Vince Perron, chief of the division of geriatrics at the University of South Florida, says the fastest-growing segment of the population is people older than 100, and the second fastest is those older than 85. There are 35 million people 65 or older in the United States.

20. You have to have to have an ability to deal with grief. The people who have aged successfully are able to deal with the loss of family and loved ones.

21. Eat a low-calorie, low-fat and low-cholesterol diet.

22. Control your cholesterol and blood pressure to avoid vascular disease.

23. Don't smoke.

24. Everyone should have a primary care doctor and be very proactive in their health care.

25. Visit the doctor on a regular basis. A lot of diseases and cancer are curable or can be held in check if they're caught at an early stage.

26. Sleep is very important, but too much sleep doesn't do you any good.

27. Avoid naps. It's better to get all your sleep at night.

28. Avoid alcohol, caffeine and meals before you go to bed. They interrupt your sleep pattern.

29. Alcoholism in older folks is very prevalent in the United States. Drinking can lead to cognitive impairment, dementia and hurting yourself.

30. Avoid medications, including those over the counter.

31. Avoid sleep aids, which can cause cognitive problems.

32. If you are taking multiple medications prescribed by multiple physicians, let your primary care provider know.

33. Having several specialists does not necessarily improve your health or make you live longer.

34. Stay engaged.

35. Own a pet. Studies show they help lower blood pressure.

Registered dietitian Anne Schreiner, 64, works at Morton Plant Mease and is a certified diabetes educator at the Joslin Diabetes Center.

36. If you have a chronic disease, you need to have it under the best control possible.

37. Eat throughout the day instead of having one big meal.

38. Listen to your body (really listen, not make up what it's saying) for hunger cues.

39. Whole grains can reduce your risk of diabetes by almost 30 percent.

40. Increase your fiber intake to 25 to 35 grams a day.

41. Fruits and vegetables are disease protective, and the more colorful the better.

42. Have six to 10 nuts a day, five days a week, and cut your risk of diabetes by 20 percent.

43. Eat organic foods without pesticides and artificial fertilizers.

44. Walk to get your ice cream instead of keeping it in the house.

45. Avoid certain trigger foods that cause you to overindulge.

46. Share food with your neighbors. Have a community dinner.

47. Eat more berries, sweet potatoes, broccoli and cabbage family foods.

48. If you dine out, share a plate so you don't eat as much, or ask for a people bag.

49. Nix the fried food and fat when eating out.

50. Look for sweet potatoes and lean protein such as blackened or grilled fish at restaurants.

51. Try cooking a turkey cutlet or breast or Cornish game hen instead of a whole bird for the holidays.

52. Introduce new foods to your children now so they're accustomed to variety.

53. If children can keep their weight in line and learn to exercise, longevity won't be an issue for them.

54. People don't drink enough water. When your urine is clear, you know you're getting enough.

55. Weigh yourself before and after you cut the grass or exercise. Drink one pint of water for each pound lost.

56. People tend to eat way too much. If we can monitor our calories and monitor our weight, we'll be much better off.

57. If you can choose healthier foods, there's no reason not to eat after 7 p.m.

58. Getting up and starting your day without any fuel in your system for most people is not good a thing. Breakfast is a good thing.

59. People try to lose weight with age, but if they restrict their calories and don't exercise, they're going to lose muscle. Put diet and exercise together.

60. Alcohol is something you need to discuss with your physician.

Nick Hall, 59, professor and director of the Center for Psychoneuroimmunology at the USF College of Nursing in Tampa, specializes in stress-related emotions such as anger and fear. He says stress triggers premature aging of the brain.

61. Change your perspective in a stressful situation. Complete the statement "I am glad I am not … [part of the accident up ahead]."

62. Try some deep-breathing exercises to blow off steam.

63. Go for a long walk.

64. Relax with meditation.

65. If you're religious, pray.

66. Do the opposite of what causes you stress. If your stress is due to boredom, you need emotional excitement to counter that. Sign up for a master's sports program or community theater.

67. Check out the corporate challenges and team building programs at places such as Saddlebrook Resort in Tampa.

Japan's Tomoji Tanabe, who turned 112 on Sept. 18, is the word's oldest man.

68. Keep a daily diary.

69. Drink milk.

70. Avoiding alcohol is key.

71. Read the newspaper every day.

Check out Prevention Magazine's special section this month, "The Art of Aging."

72. Try moderate to high-intensity aerobic exercise, which produces brain-derived neurotrophic factor to keep neurons healthy.

73. Boost your brain with a memory game.

74. Go shopping with a friend.

75. Eat an apple a day.

76. Help your heart by eating Mediterranean (olive oil, leafy greens, whole grains, nuts, fruit, fish, tomatoes and red wine).

77. Cook salmon and other foods with omega-3.

78. Keep your BMI between 18.5 and 24.9, and your waist size less than 35 inches.

79. Have a C-reactive protein test. High levels of CRP can indicate chronic inflammation.

80. Ask if it's OK to take aspirin.

81. Get a bone mineral density test.

82. Practice tai chi to combat bone loss.

83. Get at least 1,000 milligrams of calcium each day; 1,200 after menopause.

84. Add fat-free or 1-percent milk to your coffee.

85. Eat more spinach, which is rich in calcium and vitamin C.

86. Learn about glucosamine and chondroitin.

87. Use a sunscreen with an SPF 30.

88. Wear a wide-brimmed hat.

89. Sip antioxidant-rich green tea.

90. Moisturize.

91. Unwind with yoga.

Phil "Ready To Go At A Moment's Notice" Morgan, 59, 4you's resident hypochondriac, has a few tips to share.

92. Keep a close watch on your health.

93. Swim three or four times a week.

94. I walk two miles in the morning.

95. I visit a cardiologist and have my heart checked partly because my father died of heart disease.

96. I go to the gastroenterologist and have my colonoscopies done on time.

97. I like to sketch and read.

98. Be with friends and family.

99. Vacations are great because I don't give a thought to work while I'm gone.

Marathoner and health nut Patty Kim, 31, makes a living writing about all things health and fitness.

100. Never lose your competitive edge. Ever.

Information from The Associated Press was used in this report.

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