How to Live a Longer, Healthier Life

Some people wish for a happy life, others for a long one, and some want both along with a sweet treat. Those who have lived close to a century generously share their longevity secrets, though these vary widely. We set out to explore what foods and drinks support a long life and how one should live to celebrate a hundred years.

To understand longevity better, we consulted Dr. Victor Dosenko, a medical science professor. Together, we examined the lifestyle choices of those aiming to live beyond 100 years.

Do Centenarians Eat Meat?

Loreen Dinwiddie, who lived to 109, gained fame as a vegan centenarian. Could eating less meat be the key to longevity? The debate between meat eaters and those who avoid animal products is often humorous and speculative.

Recent research suggests reducing red meat consumption is beneficial. While not advocating complete elimination, scientists recommend cutting down daily meat intake. It appears that aspiring centenarians should focus more on vegetables.

Current scientific evidence clearly shows that meat consumption contributes to numerous diseases, ranging from atherosclerosis, hypertension, and diabetes to neurodegenerative disorders.

Victor Dosenko
Doctor of Medical Sciences

Recommended reading: Colin Campbell's "The China Study" offers authoritative insights into healthy eating principles and how diet impacts the body.

Do Long-Lived People Drink Milk?

The consumption of milk and dairy products is widely debated. Some advocate their benefits, while others highlight potential risks. Sardinian centenarians, for example, consume whole milk and cheeses. Conversely, studies often link dairy intake with increased risks of ovarian cancer and atherosclerosis.

The main issue with milk lies in adults' inability to fully digest lactose.

Evolution did not prepare humans to consume whole milk beyond infancy. Imagine an adult chimpanzee trying to obtain milk—it’s an unlikely scenario.

For millions of years, only offspring consumed milk, leading to the deactivation of the lactase gene responsible for breaking down lactose after weaning.

As a result, most adults worldwide are lactose intolerant, experiencing nausea and digestive upset. While not universal, adults generally do not digest milk efficiently.

Should You Avoid Caffeine?

Some advocate quitting caffeine to break dependence on this stimulant. Coffee has been blamed for many health issues, but recent studies reveal it does not cause cancer and contains numerous beneficial compounds.

Coffee beans and green coffee contain bioflavonoids and antioxidants—substances beneficial to health. Coffee consumption may even have therapeutic effects. Caffeine activates certain receptors and mimics adenosine, increasing heart rate, blood pressure, and calcium release in nerve cells. While stimulating effects and caffeine addiction exist, caffeine itself is not harmful.

Victor Dosenko
Doctor of Medical Sciences

In short, if caffeine dependence doesn't concern you, coffee can remain part of your diet.

Is It Okay to Eat Sweets?

Nutritionists strongly advise reducing sugar intake, and common sense supports this. Excessive sweets lead to weight gain, unhealthy skin, digestive issues, and vascular problems. Longevity diets rarely include sweets; instead, centenarians favor berries, fruits, and sweet potatoes.

This aligns with evolutionary logic. Where would our ancestors find foods with such high sugar content or refined carbohydrates?

Victor Dosenko
Doctor of Medical Sciences

Recommended reading: Dan Buettner's "The Blue Zones" is a renowned book on longevity, presenting nine longevity principles derived directly from centenarians.

Alcohol Consumption?

Only in moderation—and preferably wine. Although stories circulate about a centenarian who drank wine instead of water, excessive alcohol is harmful. Antonio Docampo García, a Spanish man who lived to 107, drank only homemade wine without preservatives.

Grapes have always been harvested and could ferment naturally. Early alcoholic beverages had low alcohol content; pure alcohol was unknown. Alcohol can cause addiction, cardiomyopathy, and liver diseases. Frequent heavy drinking undermines health and longevity.

Victor Dosenko
Doctor of Medical Sciences

How Much Do Centenarians Sleep?

The surprising verdict: sleep exactly as much as your body needs—not more, not less, and not based on expert advice. Listen to your body to determine how much sleep leaves you refreshed and alert.

Both insufficient and excessive sleep are harmful. Strive for balance. Oversleeping is especially detrimental for seniors, as it leads to lighter, less restorative sleep and is less effective without physical and mental activity during the day.

Victor Dosenko
Doctor of Medical Sciences

Do Long-Lived People Exercise?

Professional sports are unlikely, as they push the body to extremes, risking injury and wear. Instead, an active lifestyle with moderate physical activity helps maintain fitness, prevent sedentary-related diseases, and support restful sleep. Sedentary behavior is among the worst health risk factors, comparable to excessive alcohol and smoking.

We all suffer from inactivity. Any physical activity is beneficial. Our ancestors were constantly moving; no one could afford to lie down waiting for food.

Therefore, an active lifestyle without excessive strain is recommended. Physical activity triggers the release of irisin, a hormone beneficial for muscles, brain, blood vessels, heart, liver, and pancreas.

Victor Dosenko
Doctor of Medical Sciences

Recommended reading: Arthur Lydiard's "Run with Lydiard" teaches how to become stronger, healthier, and slow aging through running, emphasizing proper training techniques.

In Conclusion

People often say, "Why can't I eat this? I feel great, my skin looks good, and my hair grows well!"

Indeed, without restrictions, one may remain youthful and strong for a time. But accelerated aging will eventually follow. You must choose between a joyful but shorter life without dietary limits or a longer, more disciplined life with certain food and drink restrictions.

Fast and beautiful, or long and challenging?

Victor Dosenko
Doctor of Medical Sciences

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