A very good “60 Minutes” segment on a large study of 90+ year olds.
Socialize and keep your mind active.
Exercise 45 minutes per day. Doesn’t have to be vigorous or continuous. Exercising more than 45 minutes daily did not increase longevity.
1 to 3 cups of coffee daily (too bad I’m allergic to caffeine).
Do not be underweight or obese. Normal weight is OK. Overweight live longest. That’s not true of the middle-aged, but it is true of the very old.
Moderate alcohol is good. Doesn’t have to be wine.
Low blood pressure in the very old can cause brain infarcts (tiny mini-strokes that have no symptoms but gradually eat away at the living brain tissue, causing dementia). Normal or high blood pressure is best for the very old. High blood pressure being good is counterintuitive, but that’s what the data say.
The demographic segment of the very old is increasing faster than any other age group. Unfortunately, dementia doubles every 5 years after age 60. That continues throughout life so the risk of dementia in old age is high.
This program was originally made in 2014. It doesn’t say anything about sleep. More recent research shows that the brain cleans out “garbage” (broken proteins, etc.) during deep sleep. Unfortunately, many older people wake many times at night and have difficulty achieving deep sleep. That’s associated with an increased risk of dementia. Sleeping very long periods (>10 hours per day) and/or lots of naps during the day is associated with a greater risk of dementia. So try to ge 7-9 hours of solid sleep per night if you can.