At one point in time, living to 100 was almost unheard of. It’s becoming more common though. Centenarians—people who live to 100 and beyond—have long fascinated scientists, health professionals, and those seeking the secrets to longevity. What do these people know that we don’t? The answers to a long life are in their daily habits, their mindset, and overall lifestyle. If you want to live to be 100, here are seven things that might be able to help you achieve that goal.
1. Prioritize a Plant-Based Diet
Your diet has a huge impact on your overall quality of life. Centenarians typically follow a diet that is rich in plant-based nutrients. They often incorporate a lot of vegetables, fruits, whole grains, nuts, and legumes. Each of these foods are jam-packed full of antioxidants and fiber, which help support your overall health.
Several studies of “Blue Zones,” which are places where people regularly live past 100, often consume little processed food. They also don’t eat a ton of sugar or meat. Instead, they opt for whole, minimally processed foods. Incorporating some plant-based meals into your diet can improve your health and reduce stress, adding years to your life.
2. Stay Physically Active (But Don’t Overdo It)
Centenarians aren’t living in the gym, but they find other ways to stay active. Many people who live to be 100 or older engage in low-intensity activities like walking, gardening, and swimming. Each of these activities helps keep their body moving without placing too much strain on it.
In modern society, there seems to be a lot of emphasis placed on severely intense workouts. However, this isn’t what people who live long lives are doing. Rather, centenarians view physical activity as a regular part of their day rather than a chore or obligation. Maintaining consistent, moderate movement helps improve cardiovascular health and maintains mobility. These are two key factors in preventing age-related decline.
3. Maintain Strong Social Connections
Loneliness can be a killer. Having strong social connections is a key factor in living a long, healthy life. People who live to be 100 often live in a tight-knit community and have strong relationships. Staying socially active is key to reducing stress and improving cognitive function. It has even been shown to lower the risk of dementia.
Finding ways to engage in conversations and participate in group activities can have an impact on longevity. Make your relationships a priority. Having an emotional support network is crucial for long-term well-being.
4. Cultivate a Sense of Purpose
Having a sense of purpose can help you live a longer life as well. In communities where there is a “reason for being,” people are more motivated and engaged with life well into their later years. This sense of purpose helps people maintain mental sharpness and avoid depression.
Your sense of purpose doesn’t have to be extravagant. It can be anything from volunteering to pursuing your hobbies to spending time with loved ones. Whatever helps you feel like you have a purpose. Finding your personal mission can increase your quality of life and possibly the length of your life too.
5. Adopt a Stress-Relief Practice
There’s no doubt that stress is a killer. It is linked to many chronic illnesses, including heart disease, diabetes, and cancer. Centenarians aim to live a low-stress life and find effective ways to cope with stress. Activities like meditation, yoga, and spending time in nature can help reduce anxiety.
In Okinawa, Japan, elders frequently practice moai. Moai refers to small social groups that provide financial, emotional, and practical support to each other. Finding ways, like this, to reduce your overall stress day-to-day can be a game-changer. It can boost your immune system, and ultimately contribute to a longer life.
6. Get Enough Sleep (But Don’t Overdo That Either)
Quality sleep is crucial for your health, no matter what age you are. As you grow older, it becomes even more important. Centenarians regularly get seven to eight hours of sleep each night. This allows their bodies to rest and reset.
Sleep needs will differ from person to person, but those who live to 100+ prioritize a sleep routine. They avoid excessive naps. This group of people also tends to avoid late-night screen time and don’t eat heavy meals before bed. Instead, they work to create a restful environment for themselves and maintain consistent schedules. Maintaining good sleep hygiene will support everything from memory to metabolism.
7. Don’t Smoke and Limit Alcohol
Smoking and drinking aren’t great for your health. There’s no surprise that many centenarians avoid it. They typically refrain from smoking altogether. If they drink, they typically do so in moderation.
Having a measured approach to alcohol, and avoiding tobacco, can help reduce the risk of various diseases, including cancer and heart disease. Moderation and balance are key.
People Who Live to 100 and Beyond
Genetics certainly play a role in longevity, but there are changes you can make in your lifestyle that can make a difference too. Your habits can impact the quality and length of your life. From focusing on a healthy diet to fostering good relationships and managing your stress levels, each of these things can add years to your life. By adopting some or all of these habits, you may just find yourself celebrating your own 100th birthday someday!