The 100 year question: If our grandparents didn't need a longevity plan, why do we?
Most people want a long life. But doctors say the real goal is living longer without diabetes, heart disease, dementia or disability. Here's what today's generation can learn from the habits our grandparents followed naturally.
Imagine celebrating your 100th birthday.
Your children, grandchildren, and perhaps even great-grandchildren are gathered around you. There is laughter, cake, and old stories being retold for the hundredth time.
But here's the real question: what kind of 100-year-old do you want to be?
Someone who can still walk independently, remember everyone's names, enjoy conversations, travel, and live life on their own terms?
Or someone whose final decades have been defined by diabetes, heart disease, dementia, chronic pain, or disability?
Because living to 100 is one thing. Living to 100 while remaining healthy, active, and mentally sharp is something entirely different.
And that's the challenge modern society faces.
Thanks to advances in medicine, vaccines, surgeries and healthcare, people are living longer than ever before. Yet many of those extra years are not necessarily healthy years.
Today, it is not unusual to hear about people in their 30s developing fatty liver disease, high blood pressure, diabetes or high cholesterol. Heart attacks in people under 40 have become frighteningly common. Stress, poor sleep, loneliness and sedentary lifestyles are quietly taking a toll on health.
So while life expectancy is increasing, many experts worry that our "health span", the number of years we spend healthy and active, is not keeping pace.
This raises an important question: If we are all living longer, why do some people remain energetic and mentally sharp into their 90s while others develop serious health problems decades earlier?
Is it simply good genes?
Or are there habits that ordinary people can adopt today to improve their chances of reaching old age in good health?
To find out, we spoke to experts in cardiology, endocrinology, psychiatry, geriatrics and nutrition. While their specialities differ, their answers were remarkably similar.
The secret to a long and healthy life isn't hidden in an expensive supplement, a miracle diet or a wellness trend. Instead, it lies in a handful of surprisingly ordinary habits that many of our grandparents practised naturally, and that modern life has slowly pushed aside.
Think about it. Most grandparents walked instead of ordering rides. Meals were cooked at home instead of coming from a packet. Neighbours dropped in for conversations. Dinner happened early.
Phones didn't keep people awake until midnight. They may not have called it "longevity," but many of their daily routines supported it.
Here are the lessons doctors say could add not just years to your life, but life to your years.
According to experts, longevity is not determined by a single miracle food, expensive supplement, or secret formula. Instead, it is built through thousands of small choices made consistently over decades.
Doctors from different specialities, from cardiology and endocrinology to psychiatry, geriatrics and nutrition, say that people who live long and healthy lives often share remarkably similar habits.
They stay active, maintain healthy relationships, eat balanced diets, manage stress, sleep well and pay attention to preventive healthcare.
While genetics certainly plays a role, experts agree that lifestyle choices have a much bigger impact than most people realise. So, if you want to improve your chances of living not just longer, but better, here are the lessons experts believe are worth learning today.
MOVE YOUR BODY AND KEEP MOVING
One of the strongest predictors of healthy ageing is physical activity.
Dr Ravi Shah, Geriatrician at Marengo Asia Hospitals, Gurugram, says regular exercise remains one of the most powerful tools for longevity.
"Staying active is one of the best ways to ensure healthy ageing. It helps keep muscles strong, maintain mobility, prevent cardiovascular diseases, and even keep your mind healthy," he explains.
The advice is echoed by Dr Paras Agarwal, Clinical Director and Head of Diabetes, Obesity & Metabolic Disorders at Marengo Asia Hospitals, Gurugram.
"Regular exercise, especially strength training, most days of the month and most days of the year, is essential," he says.
Psychiatrist Dr Shivi Kataria from CK Birla Hospitals, Jaipur, recommends at least 150 minutes of moderate physical activity every week, along with strength training two to three times weekly.
Experts say movement does not necessarily mean intense gym workouts. Walking, yoga, cycling, swimming, gardening, household chores and strength exercises can all contribute to better health.
The common thread among many centenarians is simple: they rarely stop moving.
FOOD MATTERS MORE THAN FADS
When people think about longevity, they often search for a superfood or miracle diet. Dietician Divya Jain, Senior Dietitian at CK Birla Hospitals, Jaipur, says that the approach misses the bigger picture.
"People do not need exotic supplements or expensive lifestyles to live longer," she says.
Instead, she recommends a nutrient-dense diet that includes cereals, pulses, vegetables, fruits, seeds, nuts, milk and dairy products while limiting highly processed foods and sugary packaged products.
According to Jain, eating patterns associated with longevity are rich in fibre, antioxidants and essential nutrients that reduce the risk of chronic disease. She specifically highlights foods such as flaxseeds, chia seeds, pumpkin seeds, sesame seeds, nuts, legumes, leafy greens, berries and whole grains as valuable additions to a healthy diet.
Equally important is what should be reduced. Experts recommend cutting back on ultra-processed foods, excess sugar, trans fats, processed meats and sugary drinks.
Many of the world’s longest-living populations also practice mindful eating, avoid chronic overeating and maintain a healthy weight throughout life.
Some naturally follow a pattern of overnight fasting by finishing dinner early and avoiding late-night snacking.
YOUR WEIGHT IS MORE THAN A NUMBER
Maintaining a healthy weight is not just about appearance; it is closely linked to long-term health.
Dr Paras Agarwal warns that obesity and diabetes are among the biggest threats to healthy ageing. "Diabetes and obesity are both metabolic disorders. If not controlled, they can cause target organ damage.
Increased cardiac and renal risks are among the major concerns," he says. He notes that obesity is associated with more than 230 diseases affecting the human body.
Similarly, cardiologist Dr Anjan Siotia, Director of Cardiology at CK Birla Hospitals – BM Birla Heart Hospital, emphasises that maintaining an ideal body weight significantly reduces the risk of cardiovascular disease.
"Obesity has a very close correlation with diabetes, hypertension and high cholesterol levels, all of which increase cardiovascular risk," he explains.
Maintaining a healthy weight usually comes down to two things: balanced eating and regular exercise.
SLEEP: THE UNDERRATED LONGEVITY TOOL
Many people treat sleep as optional. Experts strongly disagree.
"If I could recommend just three habits for longevity, one would definitely be protecting sleep," says Dr Shivi Kataria. She recommends getting seven to nine hours of sleep regularly because sleep influences metabolism, heart health, mood and cognitive performance.
Dr Anjan Siotia also describes sleep as a critical pillar of cardiovascular health.
"The quality of sleep has a direct impact on your cardiovascular health. Sleep helps regulate heart rhythms. Chronic sleep deprivation can contribute to high blood pressure, weight gain, stress and increased risk of heart disease," he says.
Good sleep, experts say, is not a luxury. It is one of the body's most important repair mechanisms.
RELATIONSHIPS MAY BE AS IMPORTANT AS EXERCISE
One of the most surprising findings from longevity research is that social connections can significantly influence lifespan. Dr Shivi Kataria points to meaningful relationships as one of the strongest predictors of long-term health. "Build and maintain close relationships. Meaningful social connection consistently predicts better health outcomes and survival," she says.
She also warns about the dangers of loneliness.
"Loneliness affects more than emotions. It influences biology. Chronic loneliness is associated with higher stress hormones, inflammation, poorer sleep, reduced immunity, depression, heart disease and cognitive decline."
Dr Ravi Shah agrees. "Being lonely is becoming an increasingly dangerous threat to people's health," he says. Research increasingly shows that having even a few strong relationships can improve both quality of life and longevity.
PURPOSE GIVES PEOPLE A REASON TO KEEP GOING
Many centenarians share another characteristic: they have a reason to wake up every morning. Whether it is caring for family, community service, faith, meaningful work, learning or pursuing hobbies, having a sense of purpose appears to matter.
"Research consistently links a stronger sense of purpose with lower mortality risk," says Dr Kataria. She explains that people with purpose are more likely to maintain healthy routines, recover better from stress and remain socially engaged as they age.
Importantly, the purpose does not have to be extraordinary. Raising children, helping others, learning new skills or contributing to the community can all provide a sense of meaning.
PREVENTION SHOULD START EARLIER THAN YOU THINK
Many people wait until symptoms appear before paying attention to their health.
Experts say that is a mistake. Dr Paras Agarwal recommends regular preventive screening even for people who feel perfectly healthy. Basic tests such as HbA1c, fasting glucose, lipid profile, kidney and liver function tests can help identify problems early.
For heart health, Dr Anjan Siotia believes prevention should begin in childhood. "Some changes in the arteries may be evident as early as the twenties," he says.
"The sooner healthy habits are established, the more likely they are to continue into adulthood."He stresses the importance of understanding common risk factors such as diabetes, hypertension and high cholesterol because many heart attacks occur due to undiagnosed or poorly managed conditions.
SO, IS IT GENES OR LIFESTYLE?
The question everyone asks is whether longevity is inherited. According to Dr Ravi Shah, genetics certainly matters, particularly for people who live beyond 100 years.
However, lifestyle appears to play a much bigger role for most of us. "Research shows that the impact of the environment and lifestyle on healthy ageing is more pronounced," he says.
Across different countries and cultures, centenarians often share similar characteristics: balanced diets, regular activity, strong social ties, stress management and lifelong mental engagement.
In other words, while we cannot choose our genes, we can influence many of the factors that determine how we age.
The people who reach 100 don't usually spend their lives chasing longevity. They spend their lives building habits that support health. The result is not just a longer life but a fuller one.
But the experts' message is refreshingly simple.
Move regularly. Eat real food. Sleep well. Stay connected. Manage stress. Maintain a healthy weight. Get regular health check-ups. And find purpose in everyday life.
Longevity is rarely the result of one dramatic decision. It is the outcome of small habits repeated consistently over years and decades. As Dr Ravi Shah puts it, "Longevity is something you build when you are young."
And perhaps that is the most encouraging lesson of all: the journey to a longer, healthier life can start today.
Imagine celebrating your 100th birthday.
Your children, grandchildren, and perhaps even great-grandchildren are gathered around you. There is laughter, cake, and old stories being retold for the hundredth time.
But here's the real question: what kind of 100-year-old do you want to be?
Someone who can still walk independently, remember everyone's names, enjoy conversations, travel, and live life on their own terms?
Or someone whose final decades have been defined by diabetes, heart disease, dementia, chronic pain, or disability?
Because living to 100 is one thing. Living to 100 while remaining healthy, active, and mentally sharp is something entirely different.
And that's the challenge modern society faces.
Thanks to advances in medicine, vaccines, surgeries and healthcare, people are living longer than ever before. Yet many of those extra years are not necessarily healthy years.
Today, it is not unusual to hear about people in their 30s developing fatty liver disease, high blood pressure, diabetes or high cholesterol. Heart attacks in people under 40 have become frighteningly common. Stress, poor sleep, loneliness and sedentary lifestyles are quietly taking a toll on health.
So while life expectancy is increasing, many experts worry that our "health span", the number of years we spend healthy and active, is not keeping pace.
This raises an important question: If we are all living longer, why do some people remain energetic and mentally sharp into their 90s while others develop serious health problems decades earlier?
Is it simply good genes?
Or are there habits that ordinary people can adopt today to improve their chances of reaching old age in good health?
To find out, we spoke to experts in cardiology, endocrinology, psychiatry, geriatrics and nutrition. While their specialities differ, their answers were remarkably similar.
The secret to a long and healthy life isn't hidden in an expensive supplement, a miracle diet or a wellness trend. Instead, it lies in a handful of surprisingly ordinary habits that many of our grandparents practised naturally, and that modern life has slowly pushed aside.
Think about it. Most grandparents walked instead of ordering rides. Meals were cooked at home instead of coming from a packet. Neighbours dropped in for conversations. Dinner happened early.
Phones didn't keep people awake until midnight. They may not have called it "longevity," but many of their daily routines supported it.
Here are the lessons doctors say could add not just years to your life, but life to your years.
According to experts, longevity is not determined by a single miracle food, expensive supplement, or secret formula. Instead, it is built through thousands of small choices made consistently over decades.
Doctors from different specialities, from cardiology and endocrinology to psychiatry, geriatrics and nutrition, say that people who live long and healthy lives often share remarkably similar habits.
They stay active, maintain healthy relationships, eat balanced diets, manage stress, sleep well and pay attention to preventive healthcare.
While genetics certainly plays a role, experts agree that lifestyle choices have a much bigger impact than most people realise. So, if you want to improve your chances of living not just longer, but better, here are the lessons experts believe are worth learning today.
MOVE YOUR BODY AND KEEP MOVING
One of the strongest predictors of healthy ageing is physical activity.
Dr Ravi Shah, Geriatrician at Marengo Asia Hospitals, Gurugram, says regular exercise remains one of the most powerful tools for longevity.
"Staying active is one of the best ways to ensure healthy ageing. It helps keep muscles strong, maintain mobility, prevent cardiovascular diseases, and even keep your mind healthy," he explains.
The advice is echoed by Dr Paras Agarwal, Clinical Director and Head of Diabetes, Obesity & Metabolic Disorders at Marengo Asia Hospitals, Gurugram.
"Regular exercise, especially strength training, most days of the month and most days of the year, is essential," he says.
Psychiatrist Dr Shivi Kataria from CK Birla Hospitals, Jaipur, recommends at least 150 minutes of moderate physical activity every week, along with strength training two to three times weekly.
Experts say movement does not necessarily mean intense gym workouts. Walking, yoga, cycling, swimming, gardening, household chores and strength exercises can all contribute to better health.
The common thread among many centenarians is simple: they rarely stop moving.
FOOD MATTERS MORE THAN FADS
When people think about longevity, they often search for a superfood or miracle diet. Dietician Divya Jain, Senior Dietitian at CK Birla Hospitals, Jaipur, says that the approach misses the bigger picture.
"People do not need exotic supplements or expensive lifestyles to live longer," she says.
Instead, she recommends a nutrient-dense diet that includes cereals, pulses, vegetables, fruits, seeds, nuts, milk and dairy products while limiting highly processed foods and sugary packaged products.
According to Jain, eating patterns associated with longevity are rich in fibre, antioxidants and essential nutrients that reduce the risk of chronic disease. She specifically highlights foods such as flaxseeds, chia seeds, pumpkin seeds, sesame seeds, nuts, legumes, leafy greens, berries and whole grains as valuable additions to a healthy diet.
Equally important is what should be reduced. Experts recommend cutting back on ultra-processed foods, excess sugar, trans fats, processed meats and sugary drinks.
Many of the world’s longest-living populations also practice mindful eating, avoid chronic overeating and maintain a healthy weight throughout life.
Some naturally follow a pattern of overnight fasting by finishing dinner early and avoiding late-night snacking.
YOUR WEIGHT IS MORE THAN A NUMBER
Maintaining a healthy weight is not just about appearance; it is closely linked to long-term health.
Dr Paras Agarwal warns that obesity and diabetes are among the biggest threats to healthy ageing. "Diabetes and obesity are both metabolic disorders. If not controlled, they can cause target organ damage.
Increased cardiac and renal risks are among the major concerns," he says. He notes that obesity is associated with more than 230 diseases affecting the human body.
Similarly, cardiologist Dr Anjan Siotia, Director of Cardiology at CK Birla Hospitals – BM Birla Heart Hospital, emphasises that maintaining an ideal body weight significantly reduces the risk of cardiovascular disease.
"Obesity has a very close correlation with diabetes, hypertension and high cholesterol levels, all of which increase cardiovascular risk," he explains.
Maintaining a healthy weight usually comes down to two things: balanced eating and regular exercise.
SLEEP: THE UNDERRATED LONGEVITY TOOL
Many people treat sleep as optional. Experts strongly disagree.
"If I could recommend just three habits for longevity, one would definitely be protecting sleep," says Dr Shivi Kataria. She recommends getting seven to nine hours of sleep regularly because sleep influences metabolism, heart health, mood and cognitive performance.
Dr Anjan Siotia also describes sleep as a critical pillar of cardiovascular health.
"The quality of sleep has a direct impact on your cardiovascular health. Sleep helps regulate heart rhythms. Chronic sleep deprivation can contribute to high blood pressure, weight gain, stress and increased risk of heart disease," he says.
Good sleep, experts say, is not a luxury. It is one of the body's most important repair mechanisms.
RELATIONSHIPS MAY BE AS IMPORTANT AS EXERCISE
One of the most surprising findings from longevity research is that social connections can significantly influence lifespan. Dr Shivi Kataria points to meaningful relationships as one of the strongest predictors of long-term health. "Build and maintain close relationships. Meaningful social connection consistently predicts better health outcomes and survival," she says.
She also warns about the dangers of loneliness.
"Loneliness affects more than emotions. It influences biology. Chronic loneliness is associated with higher stress hormones, inflammation, poorer sleep, reduced immunity, depression, heart disease and cognitive decline."
Dr Ravi Shah agrees. "Being lonely is becoming an increasingly dangerous threat to people's health," he says. Research increasingly shows that having even a few strong relationships can improve both quality of life and longevity.
PURPOSE GIVES PEOPLE A REASON TO KEEP GOING
Many centenarians share another characteristic: they have a reason to wake up every morning. Whether it is caring for family, community service, faith, meaningful work, learning or pursuing hobbies, having a sense of purpose appears to matter.
"Research consistently links a stronger sense of purpose with lower mortality risk," says Dr Kataria. She explains that people with purpose are more likely to maintain healthy routines, recover better from stress and remain socially engaged as they age.
Importantly, the purpose does not have to be extraordinary. Raising children, helping others, learning new skills or contributing to the community can all provide a sense of meaning.
PREVENTION SHOULD START EARLIER THAN YOU THINK
Many people wait until symptoms appear before paying attention to their health.
Experts say that is a mistake. Dr Paras Agarwal recommends regular preventive screening even for people who feel perfectly healthy. Basic tests such as HbA1c, fasting glucose, lipid profile, kidney and liver function tests can help identify problems early.
For heart health, Dr Anjan Siotia believes prevention should begin in childhood. "Some changes in the arteries may be evident as early as the twenties," he says.
"The sooner healthy habits are established, the more likely they are to continue into adulthood."He stresses the importance of understanding common risk factors such as diabetes, hypertension and high cholesterol because many heart attacks occur due to undiagnosed or poorly managed conditions.
SO, IS IT GENES OR LIFESTYLE?
The question everyone asks is whether longevity is inherited. According to Dr Ravi Shah, genetics certainly matters, particularly for people who live beyond 100 years.
However, lifestyle appears to play a much bigger role for most of us. "Research shows that the impact of the environment and lifestyle on healthy ageing is more pronounced," he says.
Across different countries and cultures, centenarians often share similar characteristics: balanced diets, regular activity, strong social ties, stress management and lifelong mental engagement.
In other words, while we cannot choose our genes, we can influence many of the factors that determine how we age.
The people who reach 100 don't usually spend their lives chasing longevity. They spend their lives building habits that support health. The result is not just a longer life but a fuller one.
But the experts' message is refreshingly simple.
Move regularly. Eat real food. Sleep well. Stay connected. Manage stress. Maintain a healthy weight. Get regular health check-ups. And find purpose in everyday life.
Longevity is rarely the result of one dramatic decision. It is the outcome of small habits repeated consistently over years and decades. As Dr Ravi Shah puts it, "Longevity is something you build when you are young."
And perhaps that is the most encouraging lesson of all: the journey to a longer, healthier life can start today.
