Researchers looked at what people who live to 100 years old have in common to understand the secrets of a long, healthy life. They found that centenarians around the world share similar habits: they eat mostly plant-based foods, stay physically active, and practice stress-reducing activities like meditation. These lifestyle choices help reduce inflammation in the body and keep muscles strong as we age. The study suggests that combining all three habits—eating plants, exercising, and managing stress—may be the best approach to help people live longer and feel better as they get older.

The Quick Take

  • What they studied: What daily habits and lifestyle choices do people who live to 100 years old have in common, and can these habits help other people live longer?
  • Who participated: This was a review study that looked at research about centenarians (people aged 100+) from different countries and cultures around the world, rather than conducting a new study with specific participants.
  • Key finding: Centenarians consistently share three main lifestyle habits: eating plant-based diets, staying physically active, and practicing stress-reduction techniques like meditation. These habits appear to reduce harmful inflammation in the body and help maintain muscle and metabolic health.
  • What it means for you: You don’t need to wait until you’re old to start these habits. Eating more plants, moving your body regularly, and managing stress through meditation or similar practices may help you live a longer, healthier life. However, this research shows patterns in centenarians’ lives—it doesn’t prove these habits alone guarantee longevity.

The Research Details

This was a narrative review, which means researchers read and summarized existing scientific studies about centenarians and longevity rather than conducting their own experiment. They looked for common patterns in how people who live to 100 years old live their lives across different countries and cultures. By examining what these long-lived people have in common, researchers could identify lifestyle factors that appear to support living longer. This approach is useful for spotting trends and patterns, but it relies on information that other scientists have already gathered and published.

Studying centenarians is valuable because they represent real-world examples of successful aging. Rather than just looking at what happens in laboratory experiments, researchers can observe actual people who have lived very long lives and identify what they do differently. This helps scientists understand which lifestyle choices might genuinely help people live longer in everyday life.

As a review article, this study summarizes existing research rather than presenting new experimental data. The strength of the conclusions depends on the quality of the studies reviewed. The findings are based on observed patterns in centenarians’ lives, which suggests these habits are associated with longevity, but doesn’t prove they cause longer life. The research identifies promising lifestyle factors worth further investigation.

What the Results Show

The research identified three main lifestyle patterns shared by centenarians worldwide despite cultural differences. First, plant-based eating patterns appear throughout long-lived populations. These diets are rich in antioxidants and anti-inflammatory compounds that help protect cells from damage and reduce chronic inflammation—a key factor in aging. Second, regular physical activity is consistently present in centenarians’ routines. Exercise reduces inflammation, maintains muscle mass, and keeps the body’s metabolism working efficiently, which helps prevent age-related decline. Third, stress-reduction practices like meditation appear in many centenarian populations. These practices lower stress hormones like cortisol and reduce inflammation linked to stress.

The research emphasizes that these three factors work together as a complete system rather than in isolation. A multifactorial approach—combining plant-based eating, physical activity, and stress management—appears more effective for healthy aging than focusing on just one habit. This combined approach may improve overall health quality and life satisfaction in older adults, which is increasingly important as populations age worldwide.

These findings align with previous research on aging and longevity. Earlier studies have shown that plant-based diets reduce disease risk, exercise preserves health with age, and stress management improves health outcomes. This review brings these separate findings together by showing that centenarians naturally combine all three approaches, suggesting that using all three together may be more powerful than using them separately.

This review summarizes existing research rather than presenting new data, so conclusions depend on the quality of studies reviewed. The research identifies associations (things that occur together) but cannot prove that these lifestyle habits directly cause longer life—other factors like genetics, healthcare access, and luck may also play roles. Cultural differences in how centenarians live mean that the specific ways people practice these habits may vary. The review doesn’t provide detailed information about how much of each habit (how much exercise, how much plant-based food) is needed for benefits.

The Bottom Line

Based on this research, consider adopting these three habits: (1) Increase plant-based foods in your diet—aim to make vegetables, fruits, whole grains, and legumes a larger portion of your meals; (2) Engage in regular physical activity—aim for at least 150 minutes of moderate activity per week, or as much as your health allows; (3) Practice stress-reduction activities like meditation, yoga, or other relaxation techniques for 10-20 minutes daily. These recommendations have moderate to strong support from research on aging and longevity. Confidence level: Moderate—these habits show strong associations with longevity, but individual results may vary.

Everyone can benefit from these lifestyle habits, but they’re especially valuable for people interested in healthy aging, those with family histories of chronic disease, and older adults wanting to maintain independence and quality of life. People with specific health conditions should consult their doctor before making major dietary or exercise changes. These recommendations are general and may need adjustment based on individual health status.

Some benefits like improved energy and mood may appear within weeks. Improvements in inflammation and metabolic health typically take 2-3 months of consistent practice. Significant changes in disease risk and longevity take years of sustained habits. Think of these as long-term investments in your health rather than quick fixes.

Want to Apply This Research?

  • Track daily plant-based meals (aim for 5+ servings of vegetables and fruits), weekly exercise minutes (target 150 minutes), and daily stress-reduction practice (target 10-20 minutes). Create a simple scorecard showing how many days per week you completed all three habits.
  • Start with one habit change per week: Week 1—add one plant-based meal daily; Week 2—add 30 minutes of activity 3 times per week; Week 3—add 10 minutes of daily meditation or breathing exercises. Use app reminders and notifications to build these into your routine.
  • Weekly check-ins on habit completion rates. Monthly assessments of energy levels, mood, and how you feel physically. Quarterly reviews of progress toward consistent practice of all three habits. Track any improvements in sleep quality, stress levels, or physical fitness as motivation.

This review summarizes research on lifestyle factors associated with longevity in centenarians but does not provide medical advice. The findings show associations between these habits and longer life, but do not prove these habits alone cause longevity. Individual results vary based on genetics, health status, and other factors. Before making significant changes to your diet, exercise routine, or health practices, especially if you have existing health conditions or take medications, consult with your healthcare provider. This information is for educational purposes and should not replace professional medical guidance.