Lifestyle Habits That Will Help You Live to 100: Discover the Secrets Today
Living to 100 is a dream for many people. And while genetics play a role, experts agree that your lifestyle choices are far more critical. Over the years, researchers have studied people who live in areas known for their high number of centenarians, called “blue zones.” These regions include places like Okinawa in Japan and Sardinia in Italy. By adopting some of the habits followed by these long-lived individuals, you can increase your chances of living a long and healthy life. Here are five simple but powerful lifestyle habits that could help you live to 100.
First, eating a healthy diet is crucial. On Monday, Valter Longo, an expert who has studied longevity for over 20 years, emphasized that diet is the most important factor in determining how long you will live. In his interview with CNBC earlier this year, Longo pointed out that a Mediterranean-style diet, rich in plant-based foods, could help you live longer. Legumes, like beans, are a staple in this type of diet, along with nuts and whole grains. Vegetables, especially leafy greens, are also vital. Experts recommend cutting out red meat and focusing on plant-based meals instead. Longo also suggested fasting for 12 hours a day, such as eating between 8 a.m. and 8 p.m. This practice gives your body time to rest and repair, which can help with longevity.
The second key habit is staying active. Experts say that even low-intensity physical activity can extend your life. Dan Buettner, another longevity expert, shared that people in blue zones engage in daily movement, but it doesn’t have to be strenuous. Walking, gardening, or doing household chores all count as exercise. In fact, these low-intensity activities are part of their daily routine, which keeps them healthy and strong well into their 90s and beyond. If you want to boost your longevity, you don’t need to run marathons or lift heavy weights. Instead, focus on moving your body often and incorporating physical activity into your daily life. According to the New England Centenarian Study, even just 10 minutes of strength training or aerobic exercise a few times a week can make a big difference.
Another habit that helps people live longer is having a strong sense of faith or belief in something. By the end of 2023, Buettner had interviewed over 260 centenarians, and almost all of them were part of a religious or spiritual community. People who attend religious services live longer, he said, by as much as 14 years in some cases. It’s not just about the belief itself, but the sense of community and purpose that comes from practicing a faith. Being part of a group gives people a support system and helps them stay positive, which can have a direct impact on their physical health. Studies also show that people who have a sense of meaning in life are happier and more fulfilled, which adds to their overall well-being.
Maintaining positive relationships is the fourth lifestyle habit linked to a longer life. In a groundbreaking 86-year-long study conducted by Harvard, researchers found that strong social connections are the number one factor contributing to a longer, happier life. But it’s not just about having a large network of friends. The quality of your relationships matters, too. Experts call this concept “social fitness,” which means making an effort to strengthen the relationships that matter most to you. Marc Schulz and Dr. Robert Waldinger, directors of the Harvard study, encourage people to ask thoughtful questions and spend meaningful time with their loved ones. In blue zones, people make their relationships a priority, and this is one of the reasons they live longer. Close friendships and strong family ties help keep people happy, healthy, and connected.
Finally, having a sense of purpose and committing to lifelong learning are key to living a long life. In Okinawa, Japan, the concept of ikigai, which translates to “the happiness of always being busy,” is central to their culture. This idea is about finding your purpose in life and following it every day. Buettner found that people with a sense of purpose live up to eight years longer than those without one. Research from the Harvard Study of Adult Development also supports this, showing that lifelong learning and personal growth are important factors in aging well. People who continue to learn and challenge themselves as they age tend to stay happier and healthier in their later years. Whether it’s taking up a new hobby, continuing your education, or simply finding new ways to stay mentally sharp, these activities can help you live a more fulfilling and longer life.
In conclusion, while there is no magic formula for living to 100, adopting these five habits can certainly increase your chances. Eat a healthy, mostly plant-based diet, stay active with daily movement, believe in something larger than yourself, nurture positive relationships, and always seek out purpose and learning in your life. These simple but effective habits are the secrets to living a long, happy, and healthy life. So, start today—your future self will thank you!