According to leading longevity researchers, incorporating these 5 lifestyle habits into your daily routine can increase your chances of living to 100 years old.

The demand for information on how to lead a long, healthy life is consistently high, ranging from the general public to academic researchers. With the abundance of resources available, from cookbooks to research papers to online articles, it can be challenging to navigate the wealth of information and determine what is most beneficial.

If you want to increase your chances of living to 100, there are simple methods and small adjustments you can make.

Over the past two years, I have been covering the topic of longevity and the habits that contribute to a longer lifespan. Here are five noteworthy practices.

5 lifestyle habits that will help you live to 100

1. Eat a healthy diet

Valter Longo, who has studied longevity for 20 years, stated in an interview with CNBC Make It earlier this year that diet is the most crucial factor for achieving longevity.

Numerous researchers who specialize in studying the world's longest-lived populations emphasize the significant impact of diet on lifespan. The Mediterranean diet is the most recommended eating pattern by longevity experts.

A longevity diet, as recommended by Longo and Dan Buettner, a centenarian interviewer and blue zone visitor, should primarily consist of plants and include.

• Legumes, especially beans
• Nuts
• Whole grains like oats
• No red meat
• A healthy amount of vegetables, particularly leafy greens

Longo advised that I fast for 12 hours daily. If you eat between 8 a.m. and 8 p.m., or 7 a.m. and 7 p.m., that's what I would do. Buettner, in his interview with Make It in March, follows a 10- or 12-hour eating window.

2. Move your body often

Experts suggest different approaches to daily physical activity for longevity, with some recommending high-intensity exercise and others suggesting low-intensity movement.

According to the New England Centenarian Study, incorporating strength training twice a week and aerobic exercise three times a week, even for just 10 minutes a day, increases a person's likelihood of living to 90.

In blue zones, centenarians engage in low-intensity physical activity daily, such as walking, building things by hand, and tending to their own gardens, according to Buettner in his Netflix documentary, "Live to 100: Secrets of the Blue Zones."

3. Believe in something

Buettner interviewed 263 centenarians in his lifetime, with all but five of them belonging to a faith-based community, as he wrote in a Make It article.

"According to Buettner, individuals who attend church, temple, or mosque are likely to live between four and fourteen years longer than those without a religion, as stated on "Ten Percent Happier with Dan Harris.""

According to Arthur C. Brooks, a renowned happiness expert who offers a free online course at Harvard, individuals who embrace a faith or life philosophy tend to experience greater happiness than those who do not. Brooks asserts that adhering to a religion or spiritual practice enables individuals to discover purpose and significance in their lives.

4. Maintain positive relationships

The key to living a longer, happier life is having positive relationships, according to an ongoing Harvard study that's been running for 86 years. However, it's equally important to invest time and effort into maintaining and strengthening those connections, which researchers refer to as "social fitness."

Marc Schulz and Dr. Robert Waldinger, directors of the Harvard study, wrote in 2023 that it's never too late to deepen the connections that matter to you, whether through a thoughtful question or a moment of devoted attention.

In the Blue Zones, people prioritize their relationships with their partners, nurture them, and invest in them, according to Buettner in his documentary. The key to their success is having the right friends who help them make the right choices and avoid the wrong ones.

5. Prioritize your purpose and lifelong learning

In Okinawa, Japan, a blue zone with numerous centenarians, the concept of ikigai, meaning "the joy of being occupied," is highly valued. This idea has gained popularity worldwide, leading to the publication of the international bestseller "Ikigai: The Japanese Secret to a Long and Happy Life."

According to Buettner, having a sense of purpose contributes to a longer lifespan, with people who have a clear purpose living approximately eight years longer than those without one.

The Harvard Study of Adult Development discovered that seven practices can increase the likelihood of being happy and well in old age rather than becoming sad and sick. One of these practices is cultivating a growth mindset through continuous learning and education.

Dr. George E. Vaillant, the former director and pioneer of the study, stated in the Harvard Gazette in 2001 that aging happily and healthily is within some personal control.

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