Imagine turning 100 and still feeling clear-minded, mobile, and full of life. That’s becoming less of a fantasy and more of a reality: centenarians (people aged 100 or more) are now the fastest-growing age group in the world, and their numbers are set to multiply fivefold between 2022 and 2050.
But why do some people live so long—and stay so well—while others don’t?
A major new study out of Sweden may have part of the answer, and the good news is: it’s not just about luck or perfect genes. It’s about biomarkers—the numbers in your routine bloodwork—and how they behave decades before you hit your nineties.
Let’s break it down — and more importantly, look at what you can do today to stack the odds in your favour.
The Study: What Bloodwork Can Tell Us About Ageing
Researchers at the Karolinska Institute studied over 44,000 Swedes aged 64–99, using health data going back more than 35 years. Of these, 1,224 people lived to 100, and 85% of them were women.
What stood out was that those who made it to 100 already had healthier blood markers in midlife—even before any signs of ageing were obvious.
Here’s what they found:
- Better glucose control (lower fasting blood sugar)
- Better kidney function (lower creatinine and uric acid)
- Balanced cholesterol (not too low, not too high)
- Stable liver enzymes (not creeping up with age)
These weren’t people with “perfect” bloodwork—but their numbers stayed within healthy midrange limits over time. Not too high. Not too low. Just… balanced.
The Big Message: Ageing Is a Long Game
Many people think ageing just “happens” in your 70s or 80s. But this research shows it actually begins much earlier, and your routine blood tests in your 40s, 50s and 60s may already be whispering clues about how well your body is coping.
It’s not about perfection—it’s about avoiding red flags and keeping your system ticking over steadily.
What Can You Do Now? 7 Actionable Steps
If you want to increase your chances of healthy longevity, here are practical, science-backed tips to start putting into action:
Know Your Biomarkers
Ask your GP or health practitioner to test:
- Fasting glucose (aim for <5.5 mmol/L ideally)
- Creatinine and estimated GFR (for kidney function)
- Uric acid
- Liver enzymes (ALT, AST, GGT)
- Total cholesterol and triglycerides
Track these over time—not just once. If any are borderline, don’t wait for them to worsen.
🔍 Functional Medicine Tip: Look at trends, not snapshots. Slight rises over time are more telling than a single “high” reading.
Manage Blood Sugar—Even If You’re Not Diabetic
Chronically high blood sugar was one of the clearest markers linked with shorter lifespans in this study.
- Cut back on sugary snacks and refined carbs
- Include protein and fibre with every meal
- Try time-restricted eating or intermittent fasting (under guidance)
🍽 Try this: Switch your breakfast to high-protein (e.g., eggs or Greek yoghurt) to avoid early glucose spikes.
Support Your Kidneys (They Age Too)
Kidney function often declines silently. Protect it by:
- Staying hydrated (but not overdoing it)
- Limiting NSAIDs (like ibuprofen) and over-supplementing
🫗 Herbal support: Nettle tea, dandelion root, and cordyceps mushrooms can gently support kidney health.
Keep Uric Acid in Check
High uric acid isn’t just a gout problem—it’s linked to faster ageing and metabolic issues.
- Limit alcohol, especially beer and spirits
- Reduce red meat and high-fructose foods
- Support your gut microbiome (which helps process uric acid)
🦠 Consider probiotics and fibre-rich foods to support gut detox pathways.
Avoid Over-Correction
Interestingly, the people with the lowest iron and cholesterol were less likely to live to 100. Too much restriction can be harmful.
- Don’t aim for “as low as possible”—aim for balance
- If on statins, monitor for fatigue or brain fog
- Don’t supplement iron unless deficient
Stay Active – But Steady Wins the Race
Blue Zones around the world show us that daily movement, not gym heroics, is what matters.
- Walk daily
- Garden, clean, or cycle to work
- Take stairs when you can
🧠 Even light movement supports brain health and reduces inflammation.
Tame Chronic Inflammation
Low-grade inflammation is the common thread in early ageing. Reduce it with:
- Omega-3 rich foods (like oily fish)
- Antioxidant-rich vegetables (think: rainbow on your plate)
- Stress reduction (breathing, yoga, journaling)
🌿 Supplements like curcumin, pycnogenol, or quercetin can also help if needed.
The Bottom Line: Your Future Health Is Built Now
Longevity isn’t a mystery. While we can’t control our genes or our luck, we can steer the ship.
By paying attention to your bloodwork, managing stress, eating well, and moving daily, you’re creating the internal environment that keeps your body and brain thriving as you age.
🧪 Want a midlife biomarker check-up or functional health review? Book in for a personalised longevity consult and get ahead of the curve.
🎧 Listen In: The Science of Turning Back Time Podcast
If you’re fascinated by topics like this, tune into my podcast The Science of Turning Back Time (Spotify link: https://open.spotify.com/show/4GKIm7dDDfqU1PqSK6IgPf ) —where we explore real-world strategies for slowing ageing, enhancing vitality, and making the second half of life the best it can be. Recent guests include longevity experts, doctors, and everyday people who’ve transformed their health through simple but powerful changes.
👉 Available on Spotify, Apple Podcasts, and all major platforms.