First, the bad news. The secrets to longevity aren't exciting. In fact, "they're very boring," says Dr. Robert Butler, president and CEO of the International Longevity Center-USA in New York City.
The good news is that we're learning how to live longer - and better.
Indeed, today there are more than 50,000 centenarians in the United States. To live longer, experts say, you can toss out the fad diets, forget the latest magic pills and say goodbye to trendy fitness formulas.
What you're left with is a list of four simple things that affect your longevity.
1. Get good genes - Being lucky enough to inherit healthy genes is a good start. According to the New England Centenarian Study, the sibling of a centenarian is four times as likely to live past 90 as a member of the general population.
"Of course, you can mess that up if you have good genes and you misbehave," Butler says.
Misbehaving aside, genetics can influence the likelihood of heart attack, stroke, diabetes and prostate cancer.
"There's no question that genetic factors do influence longevity," says Huber Warner, associate director of the National Institute on Aging's Biology of Aging program in
Bethesda, Md.
But genetics only accounts for a small part of the longevity equation.
2. Eat well (and less) - Our lifestyle choices account for the biggest part of life expectancy, and healthy eating heads the list. Skip the fad diets because, Butler says, none work effectively long term. Yes, it's back to the basics:
Eat five or more servings of fresh fruits and vegetables every day.
Drink eight 8-ounce glasses of water daily.
Aim for equal amounts of protein, complex-carbohydrates and healthy fats.
Eat quality calories, not junk food. In addition to healthy eating, smaller portions could be key. "The classic intervention we know of to increase longevity is a phenomenon called caloric restriction," Warner says. Health experts recommend simply reducing portions at each meal to cut total daily calories, which will help reduce weight.
3. Move more - Researchers say that by age 70, most people have lost between 10 percent and 40 percent of their peak muscle mass, which makes them prone to potentially deadly falls.
Whether walking, swimming, dancing, gardening or doing housework, getting regular exercise is critical.
We know that diet and exercise will help people forestall the consequences of cardiovascular disease. How much exercise, and what type? That will vary depending on your age and health, but in general, experts recommend sustained cardiovascular activity for 30 minutes three or more days a week.
Also, a regular weight-training regimen helps increase lean muscle mass and boosts bone density. Be sure to talk to your doctor before beginning any exercise program.
4. Soothe your soul - Reducing stress and building strong social connections may be important to living not just a happy life but a longer one, too. Stress can lead to numerous illnesses, including stroke and heart attack.
Learning how to manage stress through meditation, practices like yoga or even professional therapy can ease the burden on your mind and body.
A long-term intimate relationship can also be an important link for your mind and soul. Experts credit a healthy sex life with better sleep and fitness, a stronger immune system and fewer heart attacks. Study after study shows that married people actually live longer than unmarried people.