Want to know how to live to 100 and beyond? Dr. Dawn Harper, author of Live Well to 101, explored the secrets of centenarians (people aged 100+) by visiting ‘blue zones’ – regions where people live exceptionally long lives. Her insights reveal that living longer isn’t just about adding years, but about staying active, engaged, and positive throughout life.
Here’s what Dr. Harper learned from her interviews with centenarians about how to live longer and maintain a high quality of life.
1. Build Strong Connections
Loneliness can shorten your lifespan. Dr. Harper found that most of the centenarians she spoke to lived alone but maintained regular contact with friends and their communities.
Tip: Join local walking groups, attend coffee mornings, or volunteer to stay connected and engaged. Socializing promotes mental and physical well-being.
2. Improve Balance and Stability
Falls can accelerate the aging process by reducing confidence and mobility.
Tip: Practice standing on one leg or try Pilates and yoga to enhance core strength and balance. Strong stability reduces the risk of falls, keeping you active longer.
3. Maintain a Sense of Purpose
A sense of purpose is linked to longevity. Studies show that people with a strong sense of purpose are less likely to die early.
Tip: Find meaning by volunteering, mentoring, or spending time with grandchildren. Structure and purpose keep the mind and body engaged.
4. Priortise Stress Relief
Chronic stress can shorten your lifespan by 2.3 years.
Tip: Write down positive experiences daily, practice gratitude, and consider Cognitive Behavioural Therapy (CBT) if you struggle with negative thoughts. Managing stress is key to living longer.
5. Eat a Plant-Rich Diet
Centenarians eat a diet rich in plants, whole grains, and seasonal foods. In blue zones like Italy and Japan, people prioritize vegetables and small portions of protein.
Tip: Make vegetables the star of your plate, with protein as a side dish. Include brown rice, whole grains, and plenty of colourful produce to boost longevity.
6. Move Regularly Without Formal Exercise
Many centenarians don’t go to the gym but stay active by incorporating movement into daily life.
Tip: Walk instead of driving, take the stairs, and engage in light activities like gardening or housework. Movement throughout the day promotes long-term health.
7. Prioritise Quality Sleep
Women who sleep well may live up to two years longer than those who don’t.
Tip: Create a relaxing bedtime routine, avoid bright screens, and use dim lighting in your bathroom before bed to promote restful sleep.
8. Train Your Brain to Be Positive
A positive mindset can extend your life. A fascinating study on baseball team photos revealed that those who smiled genuinely lived longer.
Tip: Practice gratitude, write down happy moments, and cultivate optimism. Positive thinking contributes to both mental and physical longevity.
Final Thoughts: How to Live Longer and Thrive
If you’re wondering how to live to 100, the key lies in embracing simple lifestyle changes. Dr. Harper’s advice shows that staying socially active, maintaining balance, reducing stress, eating well, and finding purpose can dramatically increase both lifespan and quality of life.
Incorporating these habits today and in the future will pave the way for a longer, healthier future.
Annabelle Lee is a Lifestyle Editor at Bauer Media. She specialises in health, wellness and lifestyle celebrity content. She studied Journalism at The University of Sheffield and started her magazine career at Cosmopolitan in 2010. She has since worked across a wide range of women’s interest magazines and remains passionate about writing and long form features. Her favourite part of the job is that she gets to constantly learn new things, interview fascinating experts and share their advice with readers.