7 traits of people who live to 100-years-old

From retaining a sense of purpose to prioritizing fitness and proper nutrition, here’s what centenarians have in common and how — to some extent — we can take life expectancy into our own hands.

Positivity pays off

Resilience, optimism, and overall happiness or contentedness with one’s life and circumstances are common themes in studies of people who make it to the 100-year mark. 

According to Kristen Farrell-Turner, Ph.D., Psychologist at Pritikin Longevity Center, centenarians’ optimism doesn’t mean they’re unrealistic or trying to “sugar coat” their problems. 

“Actually, optimism is most effective when it is grounded in reality, in that one acknowledges the current stressor but faces it with an optimistic, open attitude rather than a pessimistic, closed-minded attitude,” Farrell-Turner says.

A 2016 study of Ashkenazi Jewish centenarians suggests this positivity is associated with higher levels of self-perceived health, which seems to have protected them from depression and perhaps other diseases. 

They feel connected

Experts think religion or spirituality may have ties to longevity. 

“Being involved in an organized religion allows for ready access to social support and community engagement (especially volunteering), and a sense of purpose, all of which are well-established as factors in healthier living,” Dr. Farrell-Turner says. 

Also, practicing religion or spirituality is a practical, healthy coping strategy compared to other relatively healthy coping strategies, like using alcohol or indulging in “comfort foods.” 

They prioritize plant-based nutrition

Blue Zones, areas around the world with the most extended longevity and health span, all have distinct culture-based eating patterns. Many of them share a common theme: their diets are plant-based.  

“Our knowledge of their eating patterns leads us to believe that we can increase our longevity and improve our quality of life as we age by choosing less animal protein sources and instead incorporate more vegetables, fruits, beans/legumes, whole grains, potatoes, and some fish,” says Lon Ben-Asher, MS, RD, LD/N, Nutritionist at Pritikin Longevity Center.

Focusing on more whole, plant-based food sources instead of packaged and highly processed foods with a lot of added salt, sugar, and fats is an essential step to improving lifespan and life expectancy.

They enjoy the great outdoors

What does getting out into nature have to do with longevity?

“When you’re outdoors, you’re being active,” says Dilip Jeste, MD, distinguished professor of psychiatry and neurosciences and director of the Sam and Rose Stein Institute on Aging at University of California San Diego. “You’re also looking at trees and nature. You’re more apt to interact with other people than feeling isolated. All this can promote happy feelings.” 

They remain physically active

You don’t have to be a triathlete to live a long, healthy life. Researchers with the National Institutes of Health found that just 2.5 hours of moderate activity per week could extend your life by 3.4 years. 

National guidelines recommend combining 150-300 minutes weekly of moderate-intensity aerobic activity with more vigorous exercise to promote healthy aging. 

Suggested cardiovascular exercises include walking, cycling, dancing, or aqua classes. Most experts also advise resistance and strength training at least twice per week.

Carol Espel, MS, Director of Fitness at Pritikin Longevity Center, recommends mixing in core and stability exercises like Tai chi, yoga, and Pilates since not only are they good choices to support strength and flexibility, they also help with mindfulness.

“Aging and longevity are really about the sustainability of health and the continued ability to do the things you enjoy doing for as long as you want with ease, grace, and absence of pain,” Espel says.

They’ve got good genes

Our genetics contribute about 20 to 30% to our longevity, according to Danine Fruge, MD, ABFP, Medical Director at Pritikin Longevity Center.

If you have a parent who lived to 95 or older, genetically speaking, you have better odds of a healthier (and probably longer) life expectancy. 

A 2017 study published in The American Journal of Cardiology reported that subjects with at least one parent living past age 95 had 29% lower odds of having hypertension. They also had 65% lower odds of having a stroke and 35% lower odds of having cardiovascular disease than those whose parents died before age 95.

They retain a sense of purpose

Whether they care for great-grandchildren or partake in cultural crafts, the elderly population typically stays busy with productive activities in Blue Zone areas.

For example, one study involving elderly female weavers in a Northern Okinawan Village found that staying engaged with traditional basho-fu weaving allowed the older women to “maintain an active engagement with life as healthy and productive members of society.”

“When they believe they need to be here for their family, children, land, or some other purpose, they’re less likely to give up,” says Dr. Jeste.