28 Surprising Signs You'll Live to 100

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You have a (relatively) flat belly after menopause

Women who are too round in the middle are 20% more likely to die sooner (even if their body mass index is normal), according to a study. At midlife, it takes more effort to keep waists trim because shifting hormones cause most extra weight to settle in the middle.

If your waist measures 35 inches or more (for men, 40 inches or more), take these steps:
A. Work two or three 20-minute strength-training sessions into your weekly exercise regimen to preserve lean muscle mass and rev metabolism.
B. Eat a daily serving of omega-3s (in salmon, walnuts, and flaxseed) to help combat inflammation and at least seven daily servings of fruits and vegetables, loaded with disease-fighting antioxidants.
C. Get 25% of your daily kilojoules from healthy fats - such as monounsaturated fatty acids - which protect your heart and may help you store less fat in your belly (for a 6,695kJ diet, that's 44 g).

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You like raspberries in your porridge

Most people eat 14 to 17 g of fibre per day; add just 10 g and reduce your risk of dying from heart disease by 17%, according to a Netherlands study. Dietary fibre helps reduce total and LDL ("bad") cholesterol, improve insulin sensitivity, and boost weight loss.
One easy fix: Top your porridge (½ cup dry has 4 g fibre) with 1 cup of raspberries (8 g) and you get 12 g of fibre in just one meal. Other potent fibre-rich foods: ½ cup of 100% bran cereal (8.8 g), ½ cup of cooked lentils (7.8 g), ½ cup of cooked black beans (7.5 g), one medium sweet potato (4.8 g), one small pear (4.3 g).

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You make every kilojoule count

Researchers reported that men and women who limited their daily calories to 5,857 to 8,368 (about 25% fewer kiljoules than those who followed a typical 8,368-to 12,552-kiljoule Western diet) were literally young at heart - their hearts functioned like those of people 15 years younger. "It's about not just eating less but getting the most nutrition per kilojoule," says study author Dr Luigi Fontana. Study subjects stuck to vegetables, whole grains, fat-free milk, and lean meat and nixed white bread, soda, and candy. If you cut empty kilojoules and eat more nutrient-rich foods, your health will improve, says Fontana.

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You're a tea lover

Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results. You really need only 1 or 2 cups of tea daily to start doing your heart some good - just make sure it's a fresh brew. Ready-to-drink teas (the kind you find in the supermarket beverage section) don't offer the same health benefits. "Once water is added to tea leaves, their catechins degrade within a few days," says nutrition scientist Dr Jeffrey Blumberg. Also, some studies show that adding milk may eliminate tea's protective effects on the cardiovascular system, so stick to just lemon or honey.

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You skip soft drink (even diet)

Scientists in Boston found that drinking one or more regular or diet soft drinks every day doubles your risk of metabolic syndrome - a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist, that increase your chance of heart disease and diabetes. Controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking can add 6 to 9.5 healthy years to your life.

One culprit could be the additive that gives Coca cola its caramel colour, which upped the risk of metabolic syndrome in animal studies. Scientists also speculate that soft drink drinkers regularly expose their tastebuds to natural or artificial sweeteners, conditioning themselves to prefer and crave sweeter foods, which may lead to weight gain, says epidemiologist Dr Vasan Ramachandran.

Better choices: Switch to tea if you need a caffeine hit. If it's fizz you're after, try sparkling water with a splash of juice.

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You eat purple food

Grapes, blueberries, red wine: They all get that deep, rich colour from polyphenols - compounds that reduce heart disease risk and may also protect against Alzheimer's disease, according to research. Polyphenols help keep blood vessels and arteries flexible and healthy. "What's good for your coronary arteries is also good for your brain's blood vessels," says psychiatrist Dr Robert Krikorian. Preliminary animal studies suggest that adding dark grapes to your diet may improve brain function. What's more, in a recent human study, researchers found that eating 1 or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.

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You don't like burgers

A few palm-size servings (about 70g) of beef, pork, or lamb now and then is no big deal, but eating more than 500g of red meat per week ups your risk of colorectal cancer. Colorectal cancer risk also rises by 42% with every 100g serving of processed meat (such as hot dogs, bacon, and deli meats) eaten per day, the report determined.

Experts aren't sure why red and processed meats are so harmful, but one of their suspects is the carcinogens that can form when meat is grilled, smoked, or cured - or when preservatives, such as nitrates, are added. "You can have an occasional hot dog at a game, but just don't make it a habit," says dietitian Karen Collins. And when you do grill red meat, marinate it first, keep pieces small (kebab-size), and flip them often - all of which can help prevent carcinogens from forming. If you're baking or roasting it, keep the oven temp under 200°C.

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You run for 40 minutes a day

Scientists found that middle-aged people who did just that - for a total of about 5 hours per week - lived longer and functioned better physically and cognitively as they got older; the researchers tracked runners and nonrunners for 21 years. "What surprised us is that the runners didn't just get less heart disease - they also developed fewer cases of cancer, neurologic diseases, and infections," says study author Dr Eliza Chakravarty. "Aerobic exercise keeps the immune system young." If you don't like to run, even 20 minutes a day of any activity that leaves you breathless can boost your health, she says. (Not a runner? Here's how to become one.)

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You'd rather walk than drive

"Fit" people - defined as those who walk for about 30 minutes a day - are more likely to live longer than those who walk less, regardless of how much body fat they have, according to a recent study of 2,603 men and women. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine, says recent research. So take a walk on your lunch hour, do laps around the field while your kid is at soccer practice - find ways to move a little more, every day.

MORE: 30 Simple Ways to Move More Every Day

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You don't have a housekeeper

Just by vacuuming, mopping floors, or washing windows for a little more than an hour, the average person can burn about 1,192kJ (285cal), lowering risk of death by 30%, according to a study of 302 adults in their 70s and 80s.

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You strengthen your legs

Lower-body strength translates into good balance, flexibility, and endurance. As you get older, those attributes are key to reducing your risk of falls and injuries - particularly hip fractures, which often quickly lead to declining health. Up to 20% of hip-fracture patients die within 1 year because of complications from the trauma. "Having weak thigh muscles is the number one predictor of frailty in old age," says gerontologist and psychiatrist Dr Robert Butler.

To strengthen them, target your quads with the "phantom chair" move, says exercise book author Joan Price. Here's how: Stand with back against wall. Slowly walk feet out and slide back down until you're in a seated position, ensuring knees are behind toes and lower back is pressed against wall. Hold until your thighs tell you, Enough! Do this daily, increasing your hold by a few seconds each time.

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You're the life of the party

Outgoing people are 50% less likely to develop dementia, according to a recent study of more than 500 men and women age 78 and older from the Karolinska Institutet in Sweden. Participants also described themselves as not easily stressed. Researchers speculate that their more resilient brains may be due to lower levels of cortisol - studies show that oversecretion of this "stress hormone" can inhibit brain cells' communication. Science-backed ways to cut cortisol levels: Meditate, sip black tea, or take a nap.

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You feel 13 years younger than you are

That's what older people in good health said in a recent survey of more than 500 men and women age 70 and older. "Feeling youthful is linked to better health and a longer life," says researcher Dr Jacqui Smith. "It can improve optimism and motivation to overcome challenges, which helps reduce stress and boost your immune system and ultimately lowers your risk of disease."

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You embrace the challenge

People who consider themselves self-disciplined, organized achievers live longer and have up to an 89% lower risk of developing Alzheimer's than the less conscientious, according to two studies. When you're good at focusing your attention, you use more brainpower, says the lead researcher in both studies, psychologist Dr Robert Wilson.

Set personal or career goals, and challenge yourself to meet them by a certain time. Also, try new things to stimulate your brain: If you always read fiction, pick up an autobiography instead. The next day, try to recall three facts you learned from the reading.

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You really like your friends...

"Good interpersonal relationships act as a buffer against stress," says psychology Micah Sadigh. Knowing you have people who support you keeps you healthy, mentally and physically: Chronic stress weakens the immune system and ages cells faster, ultimately shortening life span by 4 to 8 years, according to one study. Not just any person will do, however. "You need friends you can talk to without being judged or criticised," says Sadigh.

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...and they're healthy.

If your closest friends gain weight, your chance of doing the same could increase by 57%, according to a study in the New England of Journal of Medicine. "To maintain a healthy lifestyle, it's important to associate with people who have similar goals," says Dr Nicholas Christakis the study's lead researcher. Join a weight loss group, or train with a pal for a charity walk.

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You've been to university

A Harvard Medical School study found that people with more than 12 years of formal education (even if it's only 1 year of university) live 18 months longer than those with fewer years of schooling. Why? The more education you have, the less likely you are to smoke. In fact, only about 10% of adults with an undergraduate degree smoke, compared with 35% of those with a high school education or less, according to the CDC.

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You embrace techie trends

Learn Twitter or Skype to help keep brain cells young and healthy. Many of the oldest people send emails, Google lost friends, and even date online. Researchers say using the latest technology helps keep us not only mentally spry but socially engaged.

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Your pulse beats 15 times in 15 seconds

That equates to 60 beats per minute - or how many times a healthy heart beats at rest. Most people have resting rates between 60 and 100 bpm, though the closer to the lower end of the spectrum, the healthier. A slower pulse means your heart doesn't have to work as hard and could last longer, says cardiologist Dr Leslie Cho.

You started menopause after age 52

Studies show that naturally experiencing it later can mean an increased life span. One reason: "Women who go through menopause late have a much lower risk of heart disease," says obstetritian Dr Mary Jane Minkin.

MORE: How to avoid heart disease

You had a baby later in life

If you got pregnant naturally after age 44, you're about 15% less likely to die during any year after age 50 than your friends who had their babies before age 40, reports a recent University of Utah study. "If your ovaries are healthy and you are capable of having children at that age, that's a marker that you have genes operating that will help you live longer," says lead researcher Dr Ken Smith.

Your mum had you young

If she was under age 25, you're twice as likely to live to 100 as someone born to an older mum, according to scientists. They suspect that younger mums' best eggs go first to fertilisation, thus healthier offspring.

You don't snore

Snoring is a major sign of obstructive sleep apnoea(OSA), a disorder that causes you to stop breathing briefly because throat tissue collapses and blocks your airway. In severe cases, this can happen 60 to 70 times per hour. Sleep apnoea can cause high blood pressure, memory problems, weight gain, and depression. An 18-year study found that people without OSA were 3 times more likely to live longer than those with severe apnoea. If you snore and have excessive daytime drowsiness or mood changes, talk with your doctor about a referral to a sleep center.

MORE: 7 Reasons You're Tired All the Time

You get your vitamin D levels tested

For optimal disease protection, we need at least 30 nanograms of vitamin D per millilitre of blood, reports a study in the Archives of Internal Medicine. Vitamin D not only helps bones ward off osteoporosis but may also reduce your risk of cancer, heart disease, and infection, says lead researcher Dr Adit Ginde. If needed, you can take a daily supplement to get your numbers up. Doctors can measure your levels with a simple blood test, but periodic monitoring may be necessary - vitamin D turns toxic at 100 to 150 ng/mL.

You have a traffic-free commute

That bodes well for your heart: According to a new German study, patients who suffered from heart attacks were three times more likely to have been in traffic shortly before symptoms began. While the exact link can’t yet be determined, scientists hypothesise that the combination of air pollution from oncoming cars and stress could be increasing heart attack risk.

You don’t have psoriasis

Women who have been diagnosed with the chronic skin condition are 63% more likely to develop diabetes and have a 17% increased risk of high blood pressure, researchers reported in the Archives of Dermatology. Chronic inflammation associated with all three conditions could be the link, and scientists say the findings (based on data from more than 77,000 participants in the Brigham and Women’s Hospital-based Nurses’ Health Study over 24 years) suggest psoriasis should be viewed as not just a skin disease, but as a systemic disorder.

You attend religious services at least once a week

Women who do so have a 20% reduced risk of death, regardless of whether they smoke, drink alcohol, or exercise, found a recent study of more than 92,000 women by Yeshiva University and Albert Einstein College of Medicine. Researchers credit the emotional support and respite from stress that going to regular services can provide.

You're a good grandparent

If you spend time playing with and caring for a grandchild, you’re 37% more likely to survive than those who do not care for their grandchildren, according to analysis of the Berlin Ageing Study. Don’t have grandchildren? Don’t worry. Even study volunteers who cared for others outside of their family through charity work lived an average of 3 years longer than those who did not care for anyone. Still, be wary not to get too involved; helping too much, so that it adds stress to your life, can negatively impact both your physical and mental health.