How to live to be a hundred (plus): not-so-secret formula for becoming a centenarian.

Centenarians are the fastest-growing age segment in the United States. In 2000, according to a study conducted by the United Nations, there were 180,000 Americans age 100 or older. Today, the U.S. Census Bureau reports that, by 2050, the population of centenarians will reach an estimated high of 4.2 million.

It's obvious we'd better pay attention to our lifestyles if we expect a prolonged quality of life, in addition to quantity of years. Nothing tarnishes the sheen of the twilight years like setting up residence in an assisted-living or nursing-home facility.

Several decades ago, when insurance companies began offering long-term care policies as add-ons to life insurance, "long-term care" was defined only as nursing-home care which, back then, came on early and was perceived to be one short hop from the grave.

Today, we're seeing evidence that everything from proper supplementation, a relatively stress-free existence, and deep-rooted spirituality are adding quality years to our lives. According to Volume 272, Number 1 of Scientific American: "People in their late nineties or older are often healthier and more robust than those 20 years younger."

Rethink Traditional Views

A recent talk given in Long Island, New York, by Dr. Onisis Louca, D.C. of Louca Chiropractic, focused on the topic of staying healthy past 100. After observing elderly patients through the years, he formulated six powerful longevity strategies:

1. Be lighthearted

2. Socialize 

3. Breathe in deeply

4. Exercise

5. Worship

6. Eat fruits and vegetables

Dr. Louca says he found it particularly telling that no centenarians have centenarians for parents. "This pretty much leaves you a lot to work with," he says.

Dr. Walter M. Bortz II, M.D., a professor at Stanford University and 67-year-old author of Dare to Be 100, is another practitioner who thinks that people shouldn't pin their life expectancy on the genetic cards they've been dealt. "Genes play only a minor role in determining our moment of death," he says, "perhaps only 15 to 20 percent of the equation."

It seems we have a lot of influence on our longevity, and much of the formula for success centers on what we place (or don't place) into our stomachs. Some specific foods have been found by nutritionists to be the most powerful life-extenders in the world. Here's the list:

Beans: A great low-fat, low-calorie source of protein, and an easy way to help control weight and blood sugar.

Blueberries: The best food on the planet to preserve a young brain as we mature.

Broccoli: Unrivaled cancer fighter.

Oats: A surefire way to lower your cholesterol.

Oranges: The most readily available source of vitamin C, which in turn lowers the rate of most disease-related causes of death in this country.

Pumpkin: Loaded with phytonutrients, which keep our skin young and help prevent damage from sunlight.

Soy: The only complete vegetarian source of protein.

Spinach: Best for preventing cataracts and age-related macular degeneration, thus ensuring a lifetime of good vision.

Green Tea: The easiest and cheapest no-calorie way to avoid heart disease and cancer.

Tomatoes: One of the easiest tools for men to use to avoid prostate cancer.

Walnuts: Consuming walnuts is an easy, tasty way to lower your risk of cardiovascular disease.

Soy Yogurt or Sauerkraut: A zesty, easy way to boost your immune system.

With foods like these, you don't have to worry about including additional roughage in your diet, which The American Cancer Society recommends.

The Other Half of the Equation

Now that we're eating healthier, there's still more we must do to keep those years rolling by happily. The article "Live to Be 100: Tips on a Life-Prolonging Lifestyle" in Better Homes & Gardens, 1997, by Patricia Hittner, quoted physicians who study gerontology. These doctors advised would-be happy centenarians to:

Don't just sit there, move. Vigorous physical activity can ward off most of the ills we associate with growing old. The aging body deteriorates more from lack of use than number of years. Most health professionals recommend 20 to 30 minutes of aerobic exercise three to four times a week. Start slow and gradually build your endurance.

Take antioxidants. These disease-fighting compounds are found naturally in our food supply. They're also available in vitamin supplements. Choose vitamins without iron, unless you have a medical need for extra iron. (Too much iron in your blood ages you faster.)

Keep busy. Immersing yourself in stimulating activities may well extend your life. People who have goals and structure to their everyday lives, live longer.

To all of this I'd like to add one more suggestion: Connect with God. Forging a cosmic relationship gives one the ultimate structure. A mindful spirituality helps you put everything in perspective so that, while you care for God's temple (your body), you draw strength from the ageless, loving, and ever-beautiful spirit the Creator placed within it.

Eva R. Marienchild is a writer and editorial consultant living in Merrick, New York.