Living to 100 is a dream for many, but reaching such an impressive milestone requires more than just good genes—it’s a combination of smart diet and lifestyle choices. While there are plenty of ways to boost your longevity, certain common diet and lifestyle mistakes can actually work against you, preventing you from reaching that century mark. From poor eating habits to lack of movement, these mistakes may be shortening your lifespan without you even realizing it.
We checked in with dietitian Trista Best and Dr. Krutika Nanavati to uncover five diet and lifestyle mistakes many people make that could be aging you faster and preventing you from reaching 100. According to them, a sedentary lifestyle, fried foods, and alcohol are some of the habits to end. Read on to discover all five.
1. Sedentary Lifestyle
Living a sedentary lifestyle can significantly reduce your chances of reaching 100 by increasing the risk of chronic diseases and accelerating aging. Lack of movement contributes to obesity, heart disease, type 2 diabetes, and high blood pressure—all of which can shorten lifespan.
"Engaging in at least 150 minutes of moderate-intensity exercise per week strengthens the heart, improves blood sugar control, and enhances overall well-being," advises Dr. Nanavati.
2. Fried Foods
Fried foods are often high in unhealthy trans fats and oxidized oils, which contribute to inflammation, heart disease, and high cholesterol.
According to Best, they may "increase inflammation and contribute to chronic disease risk." When foods are fried in oil, it not only adds extra fat but can also produce harmful compounds. Baking, grilling, or air-frying are great alternatives.
3. Alcohol
Alcohol can damage the liver, leading to conditions like fatty liver disease, cirrhosis, and liver cancer. It also raises blood pressure, contributes to heart disease, and weakens the immune system.
"Excessive alcohol intake is associated with liver damage, heart disease, and certain cancers," Best warns. Luckily, there are plenty of great non-alcoholic alternatives to choose from for a healthier, happier you.
4. Smoking
This one shouldn't come as a surprise; it's been known that cigarettes can take years off your life! "The detrimental effects of smoking on health are well-documented," says Dr. Nanavati, "including its links to lung cancer, heart disease, and various respiratory ailments." Quitting smoking is emphasized as "one of the most effective ways to improve life expectancy and overall quality of life."
5. Chronic Sleep Deprivation
Lack of sleep disrupts essential bodily functions, including hormone regulation, immune response, and cellular repair. It raises the stress hormone called cortisol, leading to increased inflammation, which is a major factor in chronic diseases like heart disease, diabetes, and neurodegenerative disorders.
Dr. Nanavati recommends aiming for 7-8 hours of quality sleep each night to support optimal health and longevity. If you have trouble sleeping, try implementing some healthy habits into your nighttime routine.
