15 Proven Habits of People Who Live to 100: Unlock the Secrets of Longevity

Centenarians—individuals who live to be 100 or older—are a source of fascination for many people. Their long, healthy lives hold the key to understanding what it takes to age gracefully and happily. While genetics play a large role in longevity, there are lifestyle factors and habits that can also influence your lifespan. Here are 15 science-backed signs that you might live to be 100.

1. You’re young at heart

You know this type of person: One who always seems to be a boundless source of energy. Turns out, that youthful spirit actually can help you live longer. Feeling younger than your actual age could be a good indicator of longevity. A study revealed that individuals who felt at least three years younger than their actual age were less likely to die over an eight-year period than those who felt their age or older. (1)

2. You eat more fruits and vegetables

Consuming ample amounts of fruits and vegetables has been linked to longevity. A Harvard University study found that the 5-a-day rule is the key to longevity, with two servings being fruits and 3 being vegetables. Try to include fresh fruits and vegetables in every meal and snack, ensuring that you will reach your daily quota. (2)

3. You exude optimism and joyfulness

Personality traits such as optimism and joyfulness are common among near-centenarians. These traits can help individuals avoid stress and anxiety, contributing to increased longevity. These aren’t necessarily people who’ve had an easy life but rather those who have learned how to enjoy life despite what it throws at them. They’ve learned how to find happiness from within themselves, take joy in the ordinary, change what they can, and accept what they can’t. The best news is that anyone can learn to be an optimist. In every situation, there are good and bad things. Only you can choose which you will focus on. (3)

4. You have high levels of omega-3 fatty acids

A Harvard study found that older adults with the highest blood levels of omega-3 fatty acids lived an average of two more years than those with lower levels. These can be consumed both in the form of omega-3 containing foods, such as salmon, walnuts, and flaxseed. You can also choose to boost your intake with a supplement. (4)

5. You embrace a Mediterranean-style diet

Eating a Mediterranean-style diet, characterized by an emphasis on olive oil, legumes, nuts, whole grains, and a variety of fruits and vegetables, has been associated with longer life. Truly, this is more just referring to eating healthy in general. Focus on eating whole, unprocessed foods, moderate your portions, with a focus on plant-based foods and you will be doing well. (5)

6. You enjoy an afternoon nap

Siesta lovers rejoice! A regular afternoon nap has been found to be beneficial for the heart. In a study of over 23,000 people, those who regularly took a 30-minute siesta had a significantly lower chance of dying from heart disease than those who stayed awake all day. (6)

7. You maintain physical fitness

Physical fitness in midlife can predict how healthy you will be later in life. Those who remain active throughout their lifespan are less likely to develop various illnesses in their 70s and beyond. Being active doesn’t mean you have to be a marathon runner or gym junkie. In fact, what’s best is that you include activity and movement throughout your day (aka walk places and take the stairs), as well as you include some more heart-pumping activities, stretching and mobility, and those that focus on strength and balance. (7)

8. You feel a sense of purpose in life

Studies have shown that people who feel they have a sense of purpose are less likely to die over a 14-year period. Though we often associate purpose with a job or career, purpose could mean many things. It could mean caregiving, volunteering, adventuring – essentially anything that helps you get up and out of bed in the morning. (8)

9. You maintain a healthy weight

There’s no way around it: Being overweight or obese will shorten your life. That being said, so can being underweight. A healthy body is not a one-size-fits-all situation, and being thin certainly isn’t a ticket to a long life. A healthy lifestyle also doesn’t mean over-exercising and heavy restrictions. It implies balance – a diet and lifestyle that leaves you feeling energized and happy. (9)

10. You maintain strong connections

Humans are social creatures. Even those of us who are introverted need people. The strength of our social ties is intricately linked to our health. Feeling connected to family and friends is associated with healthy aging, while isolation can lead to chronic illnesses. Thankfully, there are plenty of opportunities to get out and be social, sometimes it just requires a little push and to be brave. Join a walking group, and book club, volunteer – there are so many ways to meet people and build community around yourself. (10)

11. You surround yourself with healthy people

It’s not just surrounding yourself with people that matters, but the influence those people have on your life. Being around healthy and motivated individuals can be a significant boost to your own longevity. These are people who encourage you to take steps towards a healthier you and support your physical, mental, and emotional health. (11)

12. You are a regular tea drinker

Not only is it comforting, but tea is also really good for us. Loaded with polyphenols and other disease-fighting compounds, there aren’t really any downsides. Consuming one to two cups of tea per day has been shown to be beneficial for heart health. (12)

13. You avoid soda

Too much sugar doesn’t do the body any good. This is especially true when sugar comes from highly processed and refined sources. Frequent consumption of soda has been linked to an increased risk of metabolic syndrome, which can lead to heart disease, diabetes, and weight gain. (13)

14. You do your own chores

Perhaps not the most fun way to pass the time, but definitely a big help to keep you moving and with purpose. Engaging in active chores such as vacuuming or washing windows can contribute to a healthier and longer life. If you work from home, consider breaking up your day with cleaning breaks. Not only will it get you up and moving away from your desk and screen, but it will leave you feeling accomplished. (14)

15. You consume purple-colored foods

Consuming purplish-colored foods such as grapes and blueberries has been associated with a major health boost, reducing the risk of heart disease and Alzheimer’s. The compounds, known as anthocyanins, in these foods help to fight disease and improve the overall health of your body. (15)

The Bottom Line

While genetics play a significant role in determining longevity, lifestyle habits, and healthy behaviors can also contribute to living a longer and healthier life. By adopting these behaviors and making positive lifestyle choices, you can increase your chances of reaching the centenarian milestone.

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