Live long and prosper.
For millennia, humans have sought everlasting life, from ancient alchemists in search of the philosopher’s stone to modern-day researchers exploring cryogenics. Today, tech moguls aim to hack longevity with investments in cryopreservation and the ultra-wealthy undergo blood transfusions from young people in a process called parabiosis.
While such high-tech solutions may appeal to the 1 percent, others have turned to so-called “blue zones” for inspiration. Author Dan Buettner popularized the term in his 2008 book The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest and in the 2023 Netflix documentary series Live to 100: Secrets of the Blue Zones. While Buettner’s research and data have been called into question, his argument that a combination of a healthy diet, stress management, good sleep, companionship, movement and a positive mental outlook has proven enormously influential. In the Netflix series, interviewees in places like Okinawa, Sardinia and Costa Rica seem to be able to access a healthy lifestyle with ease, while here in the U.S., people must contend with heavily processed foods, car-centric transportation and a health care system that focuses on symptoms rather than prevention.
Sarasota has been a retirement mecca for generations, and nearly 24,000 residents here are 85 and older. In fact, it’s one of the grayest areas in the country, which means the question of living well into old age is more pressing for our region than for almost any other in the United States. Our area is no stranger to ranking high on national lists of great places to retire, and we have plenty of warm weather and sunshine, plus 35 miles of beaches, a vibrant arts scene, a large community of older folks to connect with and many public parks with sports facilities, paths, trails and more.
So maybe living longer doesn’t have to be as complicated as Silicon Valley magnates and globe-trotting researchers make it out to be. According to local residents and experts, genetics play a role, of course, but so do healthy habits, social connections and one’s personal attitude.
Keefe Fugleberg is a physical therapist and the co-founder of the Fyzical Therapy & Balance Center in downtown Sarasota. He’s spent years working with seniors and says strength is the key to independence. “You lose about 10 percent of your strength per decade, starting in your 30s,” he says. “But the loss isn’t just about muscle mass; it’s about balance and mobility.” The physical changes that come with age can feel inevitable, but Fugleberg says they aren’t irreversible.
Fugleberg subscribes to the idea of “functional strength”—a focus on exercises that mimic the motions of everyday life, helping his patients retain the ability to perform basic tasks. “It’s not about lifting heavy weights or getting a six-pack,” he says. “It’s about doing things we take for granted: getting up from a chair, walking upstairs and carrying groceries. If you can maintain your strength in those areas, you’ll be able to live independently for much longer.”
So how do you know if you need help? “You should be able to balance on one foot for 10 seconds at a time, get out of a chair 10 to 15 times in 30 seconds and easily walk two to three miles a day,” he says. “You should also be able to reach over your head. If you find it hard to reach the top cabinet, your spine might be getting curved.”
Because practicing small everyday movements builds strength, mastering them can help elderly people avoid a common, and dangerous, threat: falling. Fugleberg says that his patients, many of whom are in their 70s and 80s, tell him that growing stronger helps them feel a renewed sense of confidence.
Less tangible, but just as important, is attitude. “A lot of people think immobility and lack of strength are byproducts of aging and just something we have to accept and use as a crutch for not trying,” says Fugleberg. “But you can be strong and flexible into the later stages of life.”
Dr. Smirti Banthia, a cardiac electrophysiologist who treats people with irregular heartbeats, says roughly 50 percent of her patients are 80 and older, and one is 103. She says the trick to longevity is not extreme exercise regimens or restrictive diets, but practices that protect heart health, mental well-being and relationships. “The people I see living into their 90s and beyond have one thing in common: They stay connected to others,” Banthia says. “Their social lives are active, they manage stress effectively and they have a sense of purpose that carries them through each day.”
Plus, she says, emotional connections can “lower blood pressure, reduce the risk of depression and contribute to a better immune system. People who are socially engaged, who have a network of support, just live longer and healthier lives.”
Heart health is also key. While centenarians often die from the same conditions as younger people, they typically experience the onset of disease much later in life. That means that delaying the onset as long as possible is key.
“You don’t have to be a marathon runner,” Banthia says, “but it’s important to maintain a level of physical activity that keeps your heart strong.” She recommends moderate activities like walking, swimming, yoga or even gardening for at least 150 minutes per week.
Diet, too, is critical, but Banthia says to avoid fads. Instead, she advocates for a simple, plant-based approach. “A diet rich in vegetables, fruits, beans and whole grains provides the nutrients the body needs to function optimally,” she says. “Plant-based foods and less meat can lower cholesterol, prevent heart disease and improve overall health. Most Americans get less than 15 grams of fiber a day, but we need 25 to 30 grams. A little mindfulness goes a long way.”
According to Banthia, many physicians are unequipped to discuss topics like nutrition with patients. “I usually have just 15 minutes to discuss health concerns with a patient, which isn’t enough time to delve into preventative topics like nutrition,” she says. “When I graduated from medical school in 2003, I received no formal education in nutrition. Even during my residency at Harvard and fellowship at Northwestern, nutrition was not a focus. Medical education is very drug-oriented, which is necessary, but there’s also a huge need for prevention. That’s often where diet comes in.”
Also important: stress management. “Many people start their day scrolling social media, which immediately ramps up anxiety and sets a stressful tone,” says Banthia. “Then there’s work stress and family demands. Many people lead busy lives, struggle with sleep and have chronic stress. I might tell a patient to eat more plants, get eight hours of sleep and exercise for an hour a day, but that’s overwhelming for most. Instead, I suggest small steps, like eating a variety of colorful foods daily—and no, Skittles don’t count.”
She also notes a common attitude among her patients. “If you ask people in their 40s or 50s how long they want to live, they might say they’d prefer to die by 80 to avoid losing independence or needing care,” she says. “But if we all know we’re going to die, the question is: How do we stay active and independent in the final years? What should we be doing now to make that possible?”
But it’s not always simple to make healthy lifestyle changes. Many local neighborhoods lack sidewalks and trails and are far from stores and restaurants, making it difficult for residents to walk as much as experts recommend. And as people age, many lose the ability to drive, depriving them of the opportunity to develop the social and emotional connections that are so important.
Local cardiologist Dr. Chippy Ajithan says there’s a common saying in her field: “Genetics loads the gun, but lifestyle pulls the trigger.” While some genetic disorders cannot be controlled, many of us can prevent or delay disease with lifestyle changes. “People sometimes feel doomed if a condition runs in their family,” says Ajithan, “but they often have more control than they realize.”
She calls the concept “mental fitness.” “If you think you’re too old to improve, then you’re already defeated,” she says. “I have patients who, despite a serious diagnosis, refuse to accept defeat and end up outliving their prognosis by years. The mind plays a massive role in our outcomes.”
That’s why stress reduction is also essential. “Stress truly does kill,” she says. “Everyone could benefit from a therapist, but at the very least, make time for yourself every day.” While social connections are vital, so is self-care and self-love.
“After nearly 25 years, I’ve realized that mainstream health care often only addresses the surface,” Ajithan says. “Modern medicine has incredible technology and treatments that save lives, but transformative healing is missing.”
