It’s the age-old question: How do you live to 100 years old?
An estimated 101,000 Americans are centenarians, representing just 0.03% of the US population.
There’s much we can learn from the triple-digit crew, since lifestyle choices are the primary drivers of longevity.
Studies suggest that genetic factors account for 30% to 40% of the influence on lifespan, while 60% to 70% is attributed to healthy behaviors.
Genetics become increasingly critical for supercentenarians, individuals who reach 110 years old, but wellness practices remain important.
These are the five major habits I urge you to follow for a long, healthy life — and when you should see a geriatrician.
Focus on these 5 behaviors
In geriatrics, we prefer the term “healthy aging” over “longevity.”
It’s the process of maintaining good physical, mental and social health. It’s not just living a longer life — it’s living a longer life that’s free of disease or disability.
It’s never too early or too late to start following a healthy lifestyle.
The Lancet Commission, a group of top global experts, has identified 14 modifiable risk factors for cognitive decline that could prevent or delay up to 45% of dementia cases.
The five that I think are key are regular exercise, healthy eating, treating hearing loss as well as maintaining social connections, avoiding smoking and managing cardiovascular risks such as hypertension, diabetes, high cholesterol and obesity.
Strongest predictors for a long, healthy life
It can be difficult to tell how well we’re aging.
There are three excellent, easily measurable predictors for health span — hand grip strength, walking speed and balance.
Grip strength can indicate muscle strength and overall physical capacity.
Slower walking speed and poorer balance may signal declining physical function and increased disability risk.
Balance, in particular, is crucial for moving safely and preventing falls that could affect quality of life and independence.
When to see a geriatrician
There’s no magical time, per se, to see a geriatrician.
What matters most is the level of function rather than the age.
Geriatrics is about preserving independence and quality of life by managing physical and cognitive health, addressing complex needs and aligning care with the patient’s priorities.
Older patients may benefit from a geriatrician if they have multiple medical conditions, take several medications, suffer from cognitive impairment or have physical difficulties.
Someone may urgently need to see a geriatrician if they fall or have a high risk of falls, if they were just hospitalized or if there are concerns about their cognition.
Early signs of problems
Sometimes it’s hard to distinguish between normal aging and something more serious.
For example, as we get older, it may take us longer to retrieve information from our brains.
But we should be able to adapt to these cognitive changes. Difficulty adapting leads to functional impairment in daily life.
Family members should be on the lookout for signs such as their loved one having trouble keeping up with conversations, recalling conversations, paying bills, attending appointments or taking medications at the right time.
Unfortunately, these subtle changes can be easy to miss.
That’s why it’s important to always ask your older relatives how they are doing. Are they able to keep up with their hobbies? Keep an eye on potential changes in these areas.
Seeking a cognitive assessment
If you start to notice that your memory, judgment or behavior is affecting your daily life or disrupting routine activities, or if a family member expresses concern, it may be time for a medical evaluation.
Talk with your primary physician about undergoing a cognitive assessment.
These types of evaluations generally involve getting the patient’s medical and cognitive history and giving them tasks that test their memory, attention, language, reasoning, problem-solving and processing speed.
There isn’t one perfect cognitive test, since cognition is complex and these tests have limitations.
However, a good cognitive test is appropriate to the person’s language, education level and culture.
As we get older, it’s important to have a dedicated care team who will work together to holistically maintain our physical and cognitive function.
We are very proud to provide this care to our patients here at NYU Langone Health.
Sakina Ouedraogo Tall, MD, is a geriatrician at NYU Langone’s Pearl I. Barlow Center for Memory Evaluation & Treatment. Her approach to care includes involving caregivers or care partners in the care plan to ensure comprehensive support, and that excellent communication, collaboration and care coordination are essential to delivering high-quality care.
