By interviewing centenarians, people who live to 100, researchers are able to identify the lifestyle habits that have powered their long lifespans.

longevity is 20% genes and 80% lifestyle

This means the choices we make today, have a larger impact on our life in the future than the health of our ancestors.

When researching this centenarian life, you pretty quickly come across the topic of Blue Zones. These are specific areas in the world whos habitants consistently live to 100, and for good reason. They all seem to share certain behaviors that are responsible for their pristine mental and physical health. These Blue Zones are:

• Loma Linda, California, USA – highest concentration of Seventh-day Adventists
• Nicoya, Costa Rica – lowest rates of middle-age mortality
• Ogliastra Region, Sardinia, Italy – highest concentration of centenarian men
• Ikaria, Greece – has lowest rates of dementia
• Okinawa, Japan – home to the longest living women

The important number for me is the estimated healthy life expectancy. As a nurse I have witnessed the quality of life for an elderly person go down drastically from disease. The goal should be to remain physically capable for as long as possible.

A cool tool I found during my reading was the True Vitality Test. In 3 minutes this longevity calculator tells you your estimated healthy life expectancy, your life expectancy, and your potential life expectancy. At the end they even offered me some tips on how I could add 10 more years to my life.

the power 9 – behaviors of centenarians_⁽²⁾

1. move naturally

You don’t have to run marathons or lift heavy weights to live to 100. Instead, integrate movement into your hobbies. Activities like gardening, wood working or yard work, without modern assistive devices, are great ways to exercise the body naturally. Yoga and tai chi are also great options which help all systems of the body and are more gentle on the joints than something like crossfit or long distance running.

2. purpose

If you want to live to 100, then you have to find something to live for… other than work. You can add 7 years to your like expectancy just by having something in your life that gives you a sense of purpose outside of your job. Family, volunteering, animals, music and art are just some examples of ways you can add more purpose to your life.

3. downshift

We may not be able to fully escape stressful situations, but we can choose how we maneuver through them. The Blue Zones have positive ways of coping with stress and as a result have less cortisol (the stress hormone) circulating in the body. This is not ideal because Cortisol is linked with inflammation which is the cause of many age-related diseases.

Read my other post about how yoga is great for inflammation —–> click here.

Read my other post about how food can help control inflammation —-> click here.

4. 80% rule

it’s no secret that this centenarian life takes some self control. That means cutting yourself short at the dinner table when you feel about 80% full. Try slowing down the pace at which you eat so your body has time to recognize you are full before the point of no return. This is a well known practice of the Ikarians of Greece.

5. plant slant

The not so secret way to live to 100 ….. vegetables. In the case of centenarians I am talking beans like fava, black, soy and lentils. In general their diets are heavy on the veggies and light on the meat, with servings of pork only occurring about 5 times a month. So think twice about that 20oz ribeye next time you’re indulging and consider making the vegetables that main character on the plate.

6. wine at 5

Centenarians are living proof that a little wine in moderation is okay. It is often drank with family or friends which is good for mental health. Additionally there are flavonoids and antioxidants that help clear our arteries of built up plaque. That being said don’t overdue it in the name of health because moderation means 1-2 glasses a day.

I happened to find a bottle of Cannonau wine from Sardinia, Italy at my local liquor store and I can attest that it was delicious! This specific type of wine boasts impressive levels of those artery-scrubbing flavonoids I mentioned which made it even more enjoyable to drink.

7. community

You can add 4-14 years to your life just by attending some type of faith based gathering once a week. Spirituality results in better quality of life, less anxiety and a sense of belonging_⁽¹⁾. Don’t pigeon hole yourself into thinking that church is the only option because there are many types of religious and spiritual groups to choose from.

8. loved ones first

Loyalty goes a long way because those that have loving and committed relationships live longer, plain and simple. You might think being a parent takes years off your life but research shows that it does the opposite. Having children increases the odds that you will have people there for you as you age.

One of the things that disappoints me most about US culture is the way we treat our elderly. They are seen as burdensome and incapable when they should be valued for their years of experience and knowledge. Citizens in these Blue Zones are known to keep aging parents and grandparents nearby and put a high priority on these relationships.

9. right tribe

Your parents may have tried to control who you were friends with. Turns out they were just trying to add years to your life because

the people around us shape who we are.

This can be a good thing or a bad thing because lifestyles are contagious. If the people you’re spending time with are smoking, over-drinking, or over-eating there’s a higher chance that you will too. Don’t worry. The good things, like happiness and optimism, are contagious too!

This concept is especially important in Japan where the Okinawans are placed in moais as young children. These moais are groups of 5 people that are committed to each other for life as forever friends. This concept attempts to make sure no one ever feels alone.

other tips on how to live to 100

Take naps – as a frequent napper I am super excited about this one. What I once thought was a lazy trait actually turns out to be a common practice of those in Ikaria, Greece. It can even decrease risk of cardiovascular issues.

Floss – the more you get rid of the bacteria that is in your mouth, the less likely it is to end up elsewhere in your body.

Keep Things Close – location, location, location. Those that live long, healthy lives spend 90% of their lives within 5 miles of their home. This includes the grocery store, place of exercise, social events, and friends/family. Turns out you don’t have to go far to find happiness because it could be right in your own backyard.

Routine and Consistency – a clear pattern noted during my research was that these people tend to stick to the same routines daily. Some eat the same breakfast every day and others have specific rituals they do on the weekends to downshift. Their exercise is consistent and their diet is repetitive.

Sometimes I am “winging it” when it comes to my daily activities and meals. With a little planning and a dash of routine, healthier choices are easier to make and sustain long term.

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Maybe we won’t live to 100 but what we can do is make the years we do have count. Be good to your body, we only get one.