Secrets of People Who Live Past 100 (And What You Can Do Too)

Imagine celebrating your 100th birthday with energy, a sharp mind, and a heart full of joy. While living past 100 may seem like an impossible dream for many, there are real-life centenarians around the world proving that it’s achievable. The secret? A mix of lifestyle choices, mindset, and genetics. Let’s dive into the habits of those who live to 100 and beyond – and what you can do to increase your chances of joining them.

1. They Prioritize a Nutrient-Rich Diet

One of the biggest factors in longevity is food. Centenarians often follow natural, plant-based diets rich in nutrients.

• Mediterranean Diet: People in longevity hotspots, like Ikaria, Greece, and Sardinia, Italy, consume lots of fresh vegetables, fruits, whole grains, nuts, and olive oil.
• Okinawan Diet: The Japanese island of Okinawa has one of the highest life expectancies, thanks to a diet centred on sweet potatoes, tofu, seaweed, and fish.
• Minimal Processed Foods: Most long-living people avoid processed foods and sugars, opting for home-cooked meals with natural ingredients.

What You Can Do:

• Eat more plant-based foods.
• Reduce processed and sugary foods.
• Incorporate healthy fats like olive oil and nuts.

2. They Stay Physically Active Every Day

Longevity isn’t about spending hours in the gym—it’s about natural movement throughout the day.

• People in Blue Zones (regions with the longest-living people) walk daily, garden, and do household chores.
• Many centenarians keep active with low-impact activities like yoga, tai chi, and stretching.
• They rarely sit for long periods and avoid a sedentary lifestyle.

What You Can Do:

• Walk at least 30 minutes a day.
• Find enjoyable activities like dancing, gardening, or hiking.
• Avoid prolonged sitting—take breaks to stand and stretch.

3. They Have Strong Social Connections

Loneliness and isolation can reduce life expectancy, while strong social bonds contribute to long life and happiness.

• Centenarians maintain close relationships with family and friends.
• Many belong to tight-knit communities and religious or spiritual groups.
• They prioritize face-to-face interactions over digital communication.

What You Can Do:

• Spend quality time with loved ones.
• Join a local community or club.
• Strengthen relationships by reaching out and staying in touch.

4. They Manage Stress Effectively

Chronic stress shortens lifespan by increasing inflammation and weakening the immune system.

• Long-living people practice daily stress management through meditation, prayer, gratitude, or deep breathing.
• They embrace a positive mindset, focusing on joy and resilience.
• Many follow the “80% rule,” stopping eating when they are 80% full to avoid overeating and stress on digestion.

What You Can Do:

• Try daily meditation or mindfulness.
• Express gratitude and focus on positive thoughts.
• Avoid rushing through meals—eat mindfully and stop when satisfied.

5. They Get Enough Restful Sleep

Quality sleep is essential for longevity.

• Most centenarians get 7-9 hours of sleep per night.
• They follow consistent sleep schedules, going to bed and waking up at the same time.
• They prioritize natural light exposure during the day and minimize blue light at night.

What You Can Do:

• Set a regular sleep schedule.
• Avoid screens before bed.
• Create a relaxing night-time routine.

6. They Have a Strong Sense of Purpose

Centenarians wake up with a reason to live. Having a sense of purpose contributes to mental and physical health.

• Okinawans call it "Ikigai" (a reason for being).
• Costa Ricans in Nicoya refer to it as "Plan de Vida" (life plan).
• A strong sense of purpose keeps the mind active and engaged.

What You Can Do:

• Identify your passions and what brings you joy.
• Set meaningful goals and projects.
• Stay engaged in hobbies, work, or volunteering.

7. They Limit Harmful Substances

Centenarians tend to avoid harmful habits like smoking and excessive alcohol consumption.

• Many avoid smoking entirely or quit early in life.
• Some drink moderate amounts of red wine, especially in Mediterranean cultures.

What You Can Do:

• Quit smoking or reduce exposure to tobacco.
• If drinking, limit to one glass of wine occasionally.
• Hydrate with water, herbal teas, or natural juices instead.

Final Thoughts: You Can Start Today

Longevity isn’t about one magic pill or secret—it’s about consistent, healthy habits over time. The good news? You don’t have to move to a Blue Zone to benefit. You can start making small, impactful changes today.

• Eat healthier, move daily, and manage stress.
• Strengthen social bonds and find a purpose.
• Prioritize sleep and limit harmful habits.

By following these simple steps, you can increase your chances of living a long, fulfilling, and vibrant life—just like the centenarians around the world. Your journey to 100 starts now!