By Deborah Kotz
[Adapted from U.S. News & World Report magazine -- October, 2009]

Thomas PerIs, who studies the century-plus set at Boston University School of Medicine, believes that - assuming you've sidestepped genes for fatal diseases like Huntington's -- ­"there's nothing stopping you from living in­dependently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true po­tential life span.
So go ahead and shoot for those triple digits.

1.  DON’T RETIRE.  “Evidence shows that in societies where peo­ple stop working abruptly, the incidence of obesity and chron­ic disease skyrockets after retirement," says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of cen­tenarians, has a different take on leisure time. "After peopIe retire from their jobs, they spend most of the day work­ing on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum, or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.

2.  FLOSS EVERY DAY.  That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum­ disease-causing bacteria in the mouth. These bacteria are thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease.

3. MOVE AROUND.  “Exercise is the only real fountain of youth that exists," says Jay Olshansky, a professor of medicine and a researcher in the field of aging at the University of Illinois-Chicago. "It's like the oil and lube job for your car. You don't have to do it, but your car will definitely run better." Study after study shows that exercise improves your mood, mental acuity, balance, muscle mass, and bones. "And the ben­efits kick in immediately after your first workout," Olshansky adds.

4. EAT FIBER-RICH, WHOLE GRAINS.  Getting a serving of whole grains appears to help older folks maintain stable blood sugar levels according to a recent study conducted by Ferrucci and his col­leagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.

5.  GET AT LEAST SIX HOURS OF SHUT-EYE.  Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to get those heal­ing REM phases is about six hours." Those who reach the century mark make sleep a top priority.

6.  CONSUME WHOLE, NATURAL FOODS.  Strong evidence suggests that people who have high blood lev­els of certain nutrients -- selenium, beta carotene, vitamins C and E -- age much better and have a slower rate of cognitive decline.  Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole­grain breads and cereals with their host of hidden nutrients.

7.  BE LESS NEUROTIC.  It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find new ways to deal with stress.  “We have a new study that shows that centenar­ians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches."

8.  BE A CREATURE OF HABIT.  Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives.  Going to bed and wak­ing up at the same time each day is a good habit to keep your body in a steady equilibrium, which can be easily dis­rupted as you age. "Your physiology be­comes frailer when you get older," ex­plains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol." This can weaken im­mune defenses, leaving you more sus­ceptible to circulating flu viruses or bac­terial infections.

9.  LIVE LIKE A SEVENTH-DAY ADVENTIST.  Members of the denomination have an average life expectancy of 89, about a decade longer than the average Ameri­can. One of the basic tenets of the re­ligion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol, or overindulging in sweets. Followers typi­cally stick to a vegetarian diet based on fruits, vegetables, beans, and nuts and get plenty of exercise. They're also very focused on family and community.

10.  STAY CONNECTED.  Having regular social contact with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly preva­lent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise is the strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or fam­ily member gives older folks the added benefit of having someone watch their backs. Another benefit to close con­nections: "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognizeyou need to see one.

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