When Helen Reichert celebrated her 100th birthday, she didn’t cut back on her guilty pleasures. Known for her wit, she famously said that her doctors, who advised her to quit smoking, had passed away long before she did. Helen lived nearly a decade more, defying health conventions. Stories like hers often spark the ultimate question: What matters more for a long life—genes or lifestyle? The answer may surprise you.
Experts agree that the key to reaching your 80s or 90s lies mostly in your hands, but hitting the century mark might depend on winning the genetic lottery. Here’s what you need to know about how much control you really have over your lifespan.
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Lifestyle: The Driving Force to 80 and Beyond
For the majority of people, making it to their golden years depends on how they live their lives. Research shows that adopting healthy habits can add decades to your lifespan. A study involving over 276,000 veterans identified eight habits that could extend life expectancy by as much as 24 years. These habits include:
- Eating a balanced diet.
- Staying physically active.
- Getting quality sleep.
- Managing stress effectively.
- Building strong social relationships.
- Avoid smoking, drug abuse, and excessive alcohol consumption.
If you adopt these behaviors, you could live to around 87—almost ten years longer than the average U.S. life expectancy. However, even with a squeaky-clean lifestyle, living past 100 is still unlikely for most people.
Dr. Sofiya Milman, a professor of medicine and genetics, emphasizes, “Even if you do everything right, reaching 100 still requires some genetic help.” This raises the question: What role do genes play in determining who lives a century or more?
The Genetic Advantage of Centenarians
While lifestyle is a dominant factor in determining lifespan for most, genetics take center stage when it comes to extreme longevity. Studies reveal that genetics account for approximately 25% of longevity, with the other 75% shaped by environment and lifestyle. However, this balance shifts dramatically for those who live to 100 and beyond.
Centenarians often possess rare genetic advantages that protect them from age-related diseases. For example:
- The APOE2 gene is linked to reduced Alzheimer’s risk.
- The FOXO3 gene supports cellular health, slowing the aging process.
These genes act as a buffer against diseases like cancer, heart disease, and dementia, allowing some individuals to defy the odds despite less-than-ideal habits. Dr. Thomas Perls, a professor of medicine, explains, “Having the right set of genes is like winning the lottery.”
However, these genes are incredibly rare, occurring in less than 1% of the population. For the remaining 99%, lifestyle choices remain the best way to increase both lifespan and quality of life.
The Power of Genes vs. Lifestyle
One fascinating discovery is how genetics can sometimes override the consequences of unhealthy habits. A study comparing centenarian offspring with a general population group found that even with poor lifestyle choices, centenarian offspring experienced significantly lower rates of cardiovascular disease.
While this genetic resilience is remarkable, it’s far from a guarantee. Most people don’t inherit such advantageous genes. That’s why experts emphasize focusing on controllable factors, like diet, exercise, and stress management.
What You Can Do to Live Longer
Even if your ancestors weren’t centenarians, you still have significant control over how long and well you live. Here’s how to stack the odds in your favor:
- Adopt the Eight Healthy Habits: From nutritious eating to better sleep, small changes can yield big results.
- Don’t Compare Yourself to Outliers: The habits of centenarians may not apply to you because their longevity is often genetic.
- Balance Is Key: Genetics play a role, but healthy choices improve your odds of avoiding chronic disease and enjoying a vibrant life.
Final Thoughts
Longevity is a mix of luck and lifestyle. While your genes may hold the ultimate ticket to living past 100, adopting healthy habits can significantly extend your life and improve its quality.
So, don’t rely on genetics alone. Whether or not you’ve hit the genetic jackpot, making smart lifestyle choices is the best way to ensure you live your longest and healthiest life. After all, who wouldn’t want to add a few extra golden years to their story?
