Many people are interested in what it takes to live a long, healthy life, and leading longevity researchers have identified several key lifestyle habits that can significantly impact your chances of reaching 100. By making small, simple changes, you can enhance your overall well-being and extend your lifespan.
Here are five essential habits that longevity experts recommend:
1. Eat a Healthy Diet
Diet plays a crucial role in longevity, with researchers emphasizing the importance of adopting a plant-based eating pattern similar to the Mediterranean diet. Valter Longo, a renowned longevity expert, stresses that diet is “by far the most important factor” for living a long life. Foods that promote longevity include legumes (especially beans), nuts, whole grains, and a healthy amount of vegetables, particularly leafy greens.
Longevity researchers, including Dan Buettner, advise against consuming red meat and encourage daily fasting for 12 hours as part of a healthy eating routine.
2. Move Your Body Regularly
Regular physical activity is key to living a long and healthy life. While some experts recommend strength training and aerobic exercises, even low-intensity movement can have a significant impact on longevity. Buettner, who has studied centenarians in blue zones (regions known for high life expectancy), highlights that simple activities like walking, gardening, and building by hand are common among those who live to 100.
Incorporating daily movement, no matter the intensity, can improve overall health and longevity.
3. Cultivate a Sense of Belief or Faith
Belonging to a faith-based community or practicing a spiritual belief has been shown to increase longevity. Buettner’s research reveals that nearly all of the centenarians he interviewed were part of a faith-based group. People who attend religious services tend to live longer, with studies suggesting they may gain an extra four to 14 years of life.
A sense of faith or belief not only adds years to life but also contributes to happiness and mental well-being, making it a valuable habit for longevity.
4. Maintain Strong Social Connections
Having positive, meaningful relationships is one of the most important factors in achieving a long, fulfilling life. The Harvard Study of Adult Development, one of the longest studies on human happiness, found that strong social connections contribute to both longevity and happiness. Investing time in relationships—whether with friends, family, or romantic partners—nurtures emotional well-being and provides a sense of purpose.
In blue zones, centenarians prioritize social relationships and make a concerted effort to surround themselves with supportive people.
5. Embrace Purpose and Lifelong Learning
Having a sense of purpose, known as ikigai in Japan, is essential for longevity. Ikigai refers to “the happiness of always being busy” and is a core belief in Okinawa, one of the world’s blue zones. People who have a clear sense of purpose tend to live longer, often by as much as eight years.
Additionally, lifelong learning and maintaining a growth mindset are linked to better well-being in older age. Continuously seeking knowledge and engaging in new experiences contribute to both mental and physical health as you age.
By adopting these five key habits—eating a healthy diet, staying physically active, fostering belief, nurturing relationships, and maintaining a sense of purpose—you can significantly increase your chances of living a long, healthy, and fulfilling life. Leading longevity researchers agree that these simple lifestyle changes can have a profound impact on both the length and quality of your life.
