5 lifestyle habits to live until 100 years old

From the general public to researchers, there is a steady interest in what it takes to live a long, healthy life. from cookbook From research papers to hundreds of articles, easily accessible with a Google search, the amount of information to digest and advice to take in can be overwhelming.

But if you want to live to be 100, there are simple approaches and simple changes you can make.

For nearly two years, I've been reporting on longevity and the lifestyle choices I think can help you live longer. Here are five habits that stand out.

1. Eat a healthy diet

“Diet is by far the most important factor” for longevity, said Valter Longo, who has been researching longevity for about 20 years. told CNBC's “Make It” earlier this year.

Countless experts who study the world's longest-lived communities can't stress enough how much the food you eat can impact your longevity. a similar dietary pattern to mediterranean diet It is the one most recommended by longevity experts.

According to Longo, Dan BuettnerAccording to longevity experts who interview centenarians and visit blue zones, a longevity diet should be primarily plant-based and include:

• legumes, especially legumes
• nuts
• whole grains like oats
• No red meat
• A healthy amount of vegetables, especially leafy greens

“I recommended a 12-hour fast every day, where you eat between 8 a.m. and 8 p.m. [or] 7am [and] 7 p.m.,” Longo said. Buettner also says he eats within 10 or 12 hours. His interview on Make It In March.

2. Move your body frequently

Some longevity experts recommend daily exercise, while others recommend daily exercise with low-intensity physical activity.

Strength training twice a week and cardio three times a week (even just 10 minutes a day) is one of them. Daily habits that increase a person's chances of survival to age 90According to New England Centenarian Study.

In the Blue Zones, physical activity is less intense, but centenarians still move every day, Buettner said in the Netflix documentary “Living to 100: Secrets of the Blue Zones.” Typically, Blue Zone residents roam from place to place, making things with their hands and tending their gardens. he saidwhich allows you to perform low-intensity physical activity every day.

3. believe in something

By the end of 2023, Bütner will Interview with 263 centenarians in his life. All but five of the centenarians belonged to faith-based communities, he wrote in an article for Make It.

“People who go to church, temples and mosques live four to 14 years longer than people who are not religious,” Buettner said on an episode of the show.Dan Harris is 10% happier. ”

According to Arthur C. Brooks, a leading expert on happiness who teaches a free online course on joy at Harvard University, people who have a faith or philosophy of life are happier than those who don't. was found to be high. Following religion and spiritual practices can help you find meaning in life. he explained In his course.

4. Maintain good relationships

According to , having positive relationships in your life is the number one thing that can help you live a longer, happier life. 86 years of Harvard research It's still going on. But it's just as important to channel those connections and strengthen them, what researchers call “social fitness.”

“Whether it's through thoughtful questions or focused time, it's never too late to deepen the connections that matter to you.” I wrote Harvard University Research Director Mark Schultz and Dr. Robert Waldinger, 2023.

Responding to social connections is also a value of Blue Zone centenarians. “People in Blue Zones prioritize their partners, nurture relationships, and invest in their partners,” Buettner says. said in his documentary. “Having the right friends is the biggest secret for people in blue zones to do the right thing and avoid the wrong thing.”

5. Prioritize purpose and lifelong learning

Okinawa, Japan is one of the blue zones with many centenarians. ikigailoosely translated, “the happiness of always being busy” is a huge value. So much so that a book titled “Is it true?'' has even been published.Ikigai: The Japanese secret to living a long and happy life' is one of the most popular books on longevity and a worldwide bestseller.

“Ikigai'' means finding your purpose and working toward it every day. And that's exactly the case What Buettner recommends What to do for longevity: “People with a sense of purpose live about eight years longer than those without a rudder.”

There is 7 practices Researchers at the 86-year-old Harvard Adult Development Study found that it's “more likely to stay happy and vibrant as you get older than to be sad and sick,” Brooks' Happiness Course explained. . One such practice is to develop a growth mindset by investing in lifelong learning and education.

Dr. George E. Vaillon, former director and one of the pioneers of this research, said, “Aging happily and healthily, rather than being sad and sick, is at least to some degree within the control of the individual.'' he said. harvard university gazette In 2001.

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