Scientists and longevity researchers have long been fascinated by the secrets of centenarians and supercentenarians—people who live to be 100 and 110 or older, respectively. Their findings suggest that reaching an advanced age in good health is a result of both what we inherit and how we live. Recent studies on figures like Maria Branyas Morera, who died at 117, and research from the world's 'Blue Zones' highlight several critical commonalities.
The Power of a Plant-Based Diet
A cornerstone of longevity in regions known as Blue Zones—such as Okinawa, Japan, and Sardinia, Italy—is a diet centered on whole, plant-based foods. This eating style minimizes processed foods and sugar while emphasizing beans, legumes, nuts, and fresh vegetables.
Blue Zone Eating Principles
- Mostly plant-based: 95-100% of the diet consists of plants, including fruits, vegetables, whole grains, and beans.
- Meat as a side dish: Meat is consumed sparingly, on average only about five times per month, and in small portions.
- The 80% rule: Practiced in Okinawa, this Confucian mantra, hara hachi bu, reminds people to stop eating when they are 80% full, preventing overeating.
- Limited sugar: Daily sugar intake is kept very low, in stark contrast to Western diets.
- Moderate alcohol intake: In some Blue Zones, moderate and regular consumption of wine (1-2 glasses per day, often with food) is common.
A Life of Natural Movement
Extreme longevity is less about intense gym sessions and more about consistent, low-intensity physical activity throughout the day. This functional movement is simply built into daily life rather than being a strenuous, deliberate exercise regimen.
Daily life promotes activity
- Gardening: Many centenarians maintain their own gardens, which involves regular bending, lifting, and walking.
- Walking: Daily walking is the primary mode of transportation and exercise for many in these communities.
- Purposeful activity: Everyday tasks like house and yard work are done without the aid of modern mechanical conveniences.
The Role of Social and Emotional Well-Being
Strong social connections and a positive outlook are consistently linked to a longer lifespan. Many of the world's oldest people are extroverted, optimistic, and maintain deep relationships.
Community and family bonds
- Family first: Centenarians often live in multi-generational homes, staying close with family and receiving care from younger relatives.
- Strong social circles: In places like Okinawa, social groups called moais provide lifetime emotional and financial support, which combat loneliness.
- Sense of purpose: Known as ikigai in Okinawa or plan de vida in Nicoya, having a reason to wake up each morning adds years to one's life.
Genetics and Microbiome
While lifestyle plays a huge role, a key part of the longevity puzzle is genetics. The recent study of Maria Branyas Morera found that she possessed an 'exceptional genome' with rare genetic variants that protected her from common age-related diseases.
What genetics provides
- Exceptional genome: Researchers discovered rare gene variants linked to strong immunity and protection against heart disease, cancer, and dementia.
- Younger biological age: Through DNA analysis, Morera was found to have a biological age significantly younger than her chronological age, suggesting a slower rate of cellular aging.
- A healthy gut: Morera’s habit of eating three yogurts daily was thought to maintain a youthful gut microbiome, characterized by a beneficial bacterium that reduces inflammation.
Comparison: Longevity Factors in Blue Zones vs. Genetic Lottery Winners
| Feature | Blue Zone Inhabitants | Genetic Lottery Winners (e.g., Maria Branyas Morera) |
|---|---|---|
| Dietary Focus | Largely plant-based, minimal processed food, moderate wine intake. | Healthy, Mediterranean-style diet, often with specific inflammation-fighting additions (like daily yogurt). |
| Physical Activity | Consistent, low-intensity natural movement (walking, gardening) integrated into daily life. | Active lifestyle, including moderate, regular exercise such as walking. |
| Social Connections | Strong, close-knit family and community ties (moais) for support and purpose. | Strong connections with family, but potentially more individualized social habits. |
| Stress Management | Built-in routines to shed stress, like napping or reflecting. | Positive, resilient mindset, finding 'the silver lining' in adversity. |
| Genetics | While not explicitly studied in all cases, shared community genetics likely play a role. | Possess rare, protective genetic variants that combat age-related disease. |
| Defining Factor | Consistent, healthy lifestyle and strong social support. | A potent combination of lifestyle choices and exceptionally good genes. |
Conclusion
Ultimately, what the oldest living people have in common is a powerful synergy of deliberate healthy living and a genetic predisposition for longevity. Studies of Blue Zones and individual supercentenarians confirm that a diet rich in whole, plant-based foods, regular low-impact movement, a robust social network, a clear sense of purpose, and effective stress management are crucial ingredients for a long and healthy life. While some individuals may be born with a genetic advantage, their sustained habits and emotional well-being are what allow them to maximize that potential and thrive far into their final decades. This evidence suggests that while we can't choose our genes, we can significantly influence our longevity through our daily actions and mindset.
