4 Things Almost Everyone Who Lives to 100 Has In Common, According to Longevity Experts
Longevity has increasingly become a topic of interest in recent years, especially since healthcare measures have greatly improved and research has been done to discover centenarians’ secrets to success. Back in the year 1860, the average life expectancy of an American was only 39.4. By 2020, it rose to 78.9. And as the United States Census Bureau reported in 2020, that number will rise to 85.6 by the year 2060.
Those who live in the so-called “Blue Zones” have been increasingly studied since the early 2000s—these are people in five particular locations around the globe, like Okinawa, Japan and Loma Linda, California, who seem to have certain traits in common that help them reach the ripe old age of 90 and even 100.
So, according to the experts we interviewed, what are four common habits that almost everyone who lives to be very old has in common? The answer might surprise you.
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Why Should We Value Longevity in Our Everyday Lives?
Dr. Raghav Sehgal. Ph.D., Director of the Healthy Longevity Clinic at Yale, says that valuing longevity in our everyday lives and habits is really about wanting to live the best life we can, for as long as we can.
“One should be able to continue doing things that bring them joy without being held back by preventable health issues,” he says. “It’s like an investment into one’s future.”
Dr. Neil Paulvin, DO, a longevity and regenerative medicine doctor, says that valuing longevity can encourage you to have and prolong an overall better quality of life “since you will have more energy and thus a clear mind.” He also notes that making these longevity-amplifying lifestyle adjustments can greatly reduce the risk of any age-related illnesses, such as Alzheimer’s.
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4 Things Almost Everyone Who Lives to 100 Has in Common
Longevity experts will tell you that oftentimes, a variety of behavioral, environmental and biological factors come together to make for successful longevity.
According to Dr. Sehgal, centenarians often have a balanced diet, rich in whole, unprocessed foods like fruits, vegetables, whole grains and lean proteins, otherwise commonly known as the Mediterranean Diet. He also says that they consume moderate portions and focus on plant-based foods, which are packed with nutrients that support overall health.
“This type of diet helps prevent chronic diseases like heart disease and diabetes, which are major factors in longevity,” he says, adding that it's not just about what they eat, but also how they eat—centenarians often practice mindful eating, enjoying their meals slowly and with others, which can enhance digestion and overall well-being.
Additionally, Dr. Sehgal says that centenarians have strong social connections, or meaningful relationships with family, friends and their community.
“These connections provide emotional support, reduce stress and create a sense of belonging and purpose,” he says. “Having a solid social network helps buffer the effects of life's challenges and contributes to mental and emotional health. Regular social interaction also keeps the mind active and engaged, which is crucial for cognitive health as we age.”
For Dr. Paulvin, sleep is one of the top traits of centenarians. He says, “They maintain a set sleep regimen and maintain their circadian rhythm. They get at least seven hours of sleep. This helps cognition and brain health, and helps decrease inflammation and boosts energy.”
Dr. Paulvin cites consistent physical activity as the second trait that many centenarians share, saying, “Working out regularly will help maintain your cardiovascular health and your flexibility, which ensures your ability to move around freely without any pain and can also help prevent injury.”
He says that this can include activities like swimming, running, walking or yoga, which are particularly proven to improve one’s quality of life, longevity and even reduce the risk of cardiovascular disease, diabetes and some cancers.
Related: People Who Live Longer Eat These Specific Foods, According to a Major 36-Year Study
What Do Centenarians Do to Achieve These Things?
You may think that those who live to 100, or even beyond, have strict, stringent routines that they follow each and every day—but it’s actually not quite that involved.
“I don't think these people were necessarily aiming to live till 100 or following any complicated rules,” Dr. Sehgal says. “Rather, I believe they just made smart, consistent choices throughout their lives. When it came to food, they kept things simple by eating healthy, unprocessed foods like fruits, vegetables, legumes and whole grains, whatever was fresh and available locally. They did not obsess over the latest fad diets, but naturally ate balanced meals without overindulging. On the social side, these folks made relationships a priority. It wasn’t just about having people around, but about building and maintaining meaningful relationships that enriched their lives.”
“All in all, they didn’t do anything extravagant,” he says. “Just lived in a way that naturally supported their health and well-being, day in and day out.”
In addition to making these habits consistent, Dr. Paulvin says that centenarians may have met with nutritionists to help plan their nourishing diets, worked with physical therapists to ensure an adequate workout routine and managed stress to focus on mental health.
Dr. Paulvin adds that genetics also play a large role in longevity, “however, don’t let that discourage you from focusing on your physical and mental health,” he says.
“In my opinion, I would just say that longevity is not a sprint but a marathon,” Dr. Sehgal reflects. “It's not about perfection or following strict rules, but rather embracing a balanced lifestyle that feels natural and sustainable over the long term.”
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Sources
Dr. Raghav Sehgal, Yale University and Director of the Healthy Longevity Clinic.
Dr. Neil Paulvin, longevity and regenerative medicine doctor.
Statista: “Life expectancy (from birth) in the United States, from 1860 to 2020”
United States Census Bureau: “Living Longer: Historical and Projected Life Expectancy in the United States, 1960 to 2060”
