The five diseases commonly highlighted are:
1. Heart Disease
This includes conditions such as coronary artery disease, heart attack, and heart failure.
Why it matters
- Heart disease is the leading cause of death worldwide.
- Healthy arteries and a strong heart greatly increase life expectancy.
How to reduce risk
- Keep blood pressure below 120/80 mmHg if possible.
- Maintain healthy cholesterol levels.
- Exercise at least 150 minutes each week.
- Avoid smoking.
- Eat a diet rich in vegetables, fruits, whole grains, fish, and nuts.
2. Cancer
Many cancers become more common with age.
Common cancers
- Lung
- Breast
- Colorectal
- Prostate
- Skin
Risk reduction
- Don’t smoke.
- Limit alcohol.
- Maintain a healthy weight.
- Protect your skin from excessive sun exposure.
- Stay physically active.
- Attend recommended cancer screening tests.
3. Diabetes (Type 2)
Diabetes damages blood vessels, nerves, kidneys, eyes, and the heart.
Risk factors
- Excess body weight
- Physical inactivity
- Poor diet
- Family history
Prevention
- Eat high-fibre foods.
- Limit sugary drinks and processed foods.
- Exercise regularly.
- Maintain a healthy body weight.
4. Chronic Lung Disease
Examples include:
- Chronic obstructive pulmonary disease (COPD)
- Severe chronic asthma
- Pulmonary fibrosis
Major causes
- Smoking
- Air pollution
- Occupational dust and chemicals
Protection
- Never smoke or quit smoking.
- Avoid second-hand smoke.
- Stay physically active.
- Get recommended vaccinations to reduce respiratory infections.
5. Dementia (including Alzheimer’s disease)
Although age is the biggest risk factor, lifestyle also influences brain health.
Ways to lower risk
- Control blood pressure.
- Exercise regularly.
- Stay socially engaged.
- Continue learning and challenging your brain.
- Get adequate sleep.
- Treat hearing loss if it develops.
- Manage diabetes and cholesterol.
Why avoiding these diseases matters
People who reach age 60 without major chronic illnesses tend to have:
- Better physical function
- Stronger immune systems
- Less inflammation
- Better metabolic health
- Greater independence into older age
This means they are less likely to experience disability and more likely to live well into their 80s, 90s, and sometimes beyond 100.
Other factors linked with living to 100
Researchers studying centenarians have found several common characteristics:
- Regular physical activity, such as daily walking
- Healthy body weight
- No smoking
- Moderate or no alcohol intake
- Nutritious diet, especially Mediterranean-style eating
- Good sleep (7–9 hours per night)
- Strong family and social relationships
- Effective stress management
- Regular preventive healthcare
- A positive outlook and sense of purpose
- Some inherited genetic advantages
Can someone still live to 100 after developing one of these diseases?
Yes. Many people live into their 90s or even beyond 100 despite having conditions such as heart disease or diabetes. Advances in medical care have greatly improved survival. However, avoiding or delaying these diseases until later in life generally increases both lifespan and the number of years lived in good health.
Key takeaway
Reaching age 60 without:
- Heart disease
- Cancer
- Type 2 diabetes
- Chronic lung disease
- Dementia
is associated with a substantially higher chance of exceptional longevity. While genetics play a role, lifestyle factors—including regular exercise, a healthy diet, avoiding tobacco, maintaining a healthy weight, getting enough sleep, and keeping chronic conditions under control—have a major influence on both lifespan and healthy ageing.