The era of longevity
For the first time ever, Catalonia has over 3,000 centenarians as residents. This figure has almost doubled every decade since the 1980s; placing Catalonia among the regions with the longest living people in the world.
More and more people are living into their 90s, with many even surpassing 100 years of age; and everything suggests that this trend will continue. Many demographic predictions indicate there will be nearly 11,000 centenarians by 2049 and over 30,000 by the year 2074.
Life expectancy is also going up: by 2034, it is expected to reach 83.4 years for men and 87.9 for women. Given this trend, the inevitable question is: why is it that some people live longer and with a better quality of life?
According to longevity specialists, healthy ageing is the result of a combination of genetics, environment and the habits developed throughout one’s life.
1. Genetics
Genetics is the starting point for our longevity potential, but it does not determine our destiny. In fact, studies indicate that it explains only part of why some people live longer than others.
Experts remind us that these cases are not solely the result of biological factors: lifestyle habits and the environment play a hugely significant role. Genes may provide certain advantages, but it is habits that shape long-term health.
2. Healthy habits: one of the most influential factors
Our habits are the area we have the greatest control over. What we do every day plays a decisive role in building healthy ageing.
Diet:
And, as an example of lifestyle habits, our diet is particularly important. The Mediterranean Diet is one of the most extensively studied models and the one with the strongest scientific support.
It is based on fresh foods, mostly of plant origin (fruits, vegetables, legumes, whole grains and nuts), along with olive oil and fish. It also limits red meat and processed foods. This dietary pattern is associated with:
- Lower cardiovascular risk
- Better metabolic health
- Reduced cognitive decline
- Decreased chronic inflammation
Physical activity:
The scientific evidence is clear: you don’t have to take intensive exercise, but rather integrate movement into your daily life. Those who live longest walk every day, garden, cultivate small plots, care for animals and remain consistently active. Regular physical activity helps maintain muscle mass, protects the heart and supports functional independence.
Rest and stress management:
Sleeping 7-8 hours a day and managing stress effectively are essential for living longer and better. Sleeping too little increases the risk of numerous conditions and accelerates cellular ageing.
Lack of sleep can lead to inflammation, disrupt hormone levels and interfere with repair processes. It also prevents the brain from clearing accumulated waste products which may contribute to cognitive decline.
Chronic stress, for its part, accelerates biological ageing. That's why you should take up emotional regulation routines, such as mindful breathing, relaxation techniques and better time management.
3. Environment
Breathing clean air, having access to green spaces, walking as a means of getting around and living in cohesive communities directly influence cardiovascular, respiratory and mental health.
In the so-called Blue Zones, regions of the world with a high concentration of long-lived people, there is a common pattern: environments that encourage an active lifestyle, social connection and reduced stress.
When experts talk about the environment, they also include the social fabric: feeling part of a group, having support and maintaining strong bonds. So, in this sense, longevity is also a collective achievement.
4. Social relationships and a sense of purpose
Maintaining active social bonds helps reduce stress, strengthen cognitive health, increase emotional resilience and give meaning to life. Thus, the following should be actively pursued:
- Prioritise relationships: spend time with family, friends, neighbours and acquaintances.
- Promote community: build a strong social network and take part in collective activities.
- Maintain a sense of purpose: have projects, interests and pursuits that stimulate and motivate you.
- Strengthen intergenerational ties: mutual support between generations reinforces social cohesion and shared well-being.
Some practical tips to enhance longevity
These habits have some of the greatest effects on long-term health:
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Follow a Mediterranean-style diet, based on fresh, local, minimally processed foods.
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Stay mobile every day: go for walks, climb stairs, do gardening or perform household tasks.
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Nurture your social network: maintain relationships, engage with your community and seek real connection with people.
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Reduce exposure to pollution, by choosing greener routes and ensuring good indoor ventilation.
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Establish a solid sleep routine: aim for 7 to 8 quality hours of sleep and keep regular timetables.
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Remember that your genetics is not your destiny: habits carry far more weight than we tend to imagine.
As life expectancy increases and people live longer, the real challenge is ensuring that these added years are lived in good health. Fortunately, much of that well-being lies in our own hands.
Living longer matters; living in good health matters even more.
INFORMATION DOCUMENTED BY:
Dr Pérez Castejón, Head of the Geriatrics Department, Hospital Clínic Barcelona
