A scientist who has spent over 20 years studying centenarians has shared the four key habits she has adopted in her own life to promote longevity and well-being, based on the lessons learned from individuals who have lived past the age of 100 in good health.
Stacy Andersen, a behavioural neuroscientist at Boston University Chobanian & Avedisian School of Medicine, is the co-director of the New England Centenarian Study — the largest and most comprehensive study of centenarians in the United States. Her work has involved travelling across the country, visiting centenarians in their homes, meeting their families, and often joining them for breakfast in an attempt to understand the secrets behind their exceptional health and longevity.
“We’re not trying to get everyone to live to 100,” Andersen told Business Insider. “We’re trying to get everyone to live like a centenarian. So really, to have that extended healthspan,” she said, referring to the length of time a person remains healthy.
While Andersen noted that living to an extreme age, such as 105 or beyond, was likely around “70% down to a person’s genetics”, she emphasised that healthy lifestyle choices remained the most important factor in living well into one’s late 80s or early 90s. “There’s no one recipe for longevity,” she added, “but following the good, healthy behaviours that we know about and that are well tested is the best approach to healthy ageing.”
Drawing from her research and interactions with hundreds of centenarians, Andersen outlined the following four habits she follows to support long-term health:
1. Eat five colours of fruits and vegetables every day
To ensure a broad intake of essential nutrients, Andersen aimed to eat fruits and vegetables representing five different colours daily. “You’re getting a wider variety, and it just feels good to check that box each day,” she said.
She emphasised the importance of prioritising plant-based foods such as fruits, vegetables, legumes, nuts, and lean meats — all central components of the Mediterranean-style diet. This dietary pattern, based on the eating habits of people in countries like Greece, Italy, and Turkey, has been ranked the healthiest way to eat for eight consecutive years by US News & World Report.
Citing recent evidence, Andersen pointed to a 2023 study that found people in their 40s who transitioned from unhealthy diets to those rich in whole foods — like the Mediterranean diet — could add up to a decade to their life expectancy.
2. Exercise daily and vary the routine
Andersen committed to incorporating movement into her daily routine. Her workouts varied between long hikes with her dog and treadmill runs. The centenarians she had studied also tended to be physically active and self-reliant well into their 90s. Many continued to live independently, drove cars for an average of ten years longer than their peers, and even worked for five years beyond retirement age.
Walking and stretching were among the most common exercises reported by centenarians, Andersen said. However, much of their physical activity also came from informal movements such as housework, gardening, and yard work.
The link between physical activity and longevity was well established, she added. A 2023 study conducted by researchers at the University of Cambridge found that as little as 11 minutes of exercise per day could reduce the risk of death from chronic illnesses, including heart disease and cancer.
3. Prioritise high-quality sleep
Andersen made it a priority to get eight hours of high-quality sleep each night. While current sleep guidelines recommend seven to nine hours, she highlighted that recent research suggested consistency in sleep patterns might be even more important.
“Everyone is different, and feeling refreshed when you wake up is more important than the number of hours you sleep,” she said. “It’s kind of when you feel like you’re waking up ready to start the day.”
She described sleep as a “power cleanse for our brain,” explaining that it played a vital role in clearing away harmful proteins that could contribute to neurodegenerative diseases such as Alzheimer’s.
4. Learn a new skill
To keep both her mind and body active, Andersen had recently taken up sailing. She said the activity presented a dual challenge — cognitive and physical — and urged others to pursue hobbies that stimulated them in similar ways.
“I tell everyone, ‘Whatever you’ve always wanted to do that’s new, go and do that!’” she said, noting that several centenarians she had met had taken up painting later in life.
Engaging in new activities that require focused attention helps to strengthen existing neural pathways and develop new ones. According to Andersen, this was “the number one thing we can do for brain health.” Simply doing crossword puzzles, she added, might not offer significant cognitive benefits since they involve retrieving existing information rather than learning something new.
She cited a 2021 study published in the journal PLOS One, in which researchers at the University of Edinburgh observed that just one week of intensive language learning improved participants’ ability to focus and multitask. The study involved individuals aged 18 to 78. Although a control group also showed some cognitive improvement after participating in a non-language-based intensive course, the language learners experienced more significant benefits, the researchers said.
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