People who live to 90-100 years old have made certain life choices that have given them additional decades of life. Scientists have discovered that these nine habits, not luck or medical procedures, extend life.
The decisions we make in our 40s and 45s can shape our future lives, according to a study of more than 700,000 people. People who developed certain habits at age 40 lived 24 years longer than those who didn’t. In numbers, that’s the difference between dying at 66 and living to 90.
Herehabits that people who live to 90 years old have. They started to form at 40 years old, but many people put them off until it is too late.
1. Maintain social connections
Many people find that by the age of 40 or 50, they have few friends, become more preoccupied with family matters, and have little time to meet up with friends. Visits become less frequent, trips together are forgotten, and at most, conversations on the phone are rare. And this pattern is more dangerous than it seems.
Research has shown that social isolation increases the risk of premature death by 30%, equivalent to smoking 15 cigarettes a day. People who live to a ripe old age always report maintaining strong relationships with loved ones and friends. If you’re over 40 and can’t name five people who would help you in times of need, it’s time to think again. It’s never too late to start socializing and making new friends—it adds years to your life.
2. Know why you should get up in the morning
Research has shown that people with a clear sense of meaning in life and what drives them forward (work, community service, hobbies, family, faith) live significantly longer than those without it, who simply live on autopilot, following the principle of “the day is over, and that’s it.” In Okinawa, a region with many centenarians, there is a philosophy called “ikigai,” which means enjoying and meaning in life.
3. Protect your sleep
At 20, you can get by with five hours of sleep and a cup of coffee to perk up your day. By 40 or 50, this approach no longer works, even though sleep deprivation may seem like a no-brainer. But health problems accumulate gradually and unnoticed.
Research from Stanford School of Medicine shows that sleep deprivation in midlife is associated with accelerated cognitive decline, an increased risk of cardiovascular disease, obesity, and diabetes. If we neglect recovery, our bodies will gradually begin to deteriorate.
4. Don’t eat like you’re still 25
Scientists have proven that metabolism remains relatively stable until age 60. But in your 40s and 50s, you shouldn’t indulge in buns and pastries or forget about getting enough protein. This is due to a decrease in muscle mass and an increase in fat deposits. The foods you could afford in your 20s can become problematic in your 40s.
A Harvard study found that people who ate more plant foods, more fiber, and less sugar and processed foods were significantly more likely to live to age 70 without major chronic diseases.
5. Manage stress before it becomes chronic
Life without stress is impossible; sometimes it’s even beneficial. But the difference lies in how you manage it. A study of “Blue Zones” found that one of the nine characteristic habits of centenarians is stress reduction. And the methods used vary. The main thing is to have them: walking, meditating, sleeping, praying, talking with friends, punching pillows—whatever!
Chronic stress causes inflammation, which is the cause of nearly every major disease associated with aging, from diabetes to dementia and cancer.
6. Keep moving
People who live to a ripe old age don’t just lie on the couch. They’re always active and spend their days on their feet: going to the store, gardening, trimming bushes, climbing stairs, and doing housework. Research confirms that the total number of steps taken daily or weekly provides significant health benefits, regardless of how exactly they’re taken.
Strength training is also important. After age 30, people lose up to 8% of their muscle mass every 10 years, and after age 60, this decline accelerates exponentially. Sarcopenia—age-related muscle atrophy—increases the risk of fractures and metabolic disorders. Therefore, it’s crucial to train your body, including not only aerobic exercise (walking, swimming, cycling) but also strength training.
7. Be moderate with alcohol
It’s an eternal debate. Some insist that only complete abstinence from alcohol is the path to a healthy old age, while others cite the example of the Spaniards and Italians, who don’t count their glasses of wine.
But many scientists and doctors agree that “moderate drinking” is one of the most important factors influencing life expectancy. People who lived to 90 weren’t necessarily teetotalers. But they certainly drank much less than their peers and didn’t use alcohol to relieve stress, fall asleep, or loosen up in social situations. They used it occasionally and in very small quantities – this is exactly the formula that works.
8. Maintain curiosity
Cognitive decline doesn’t begin at age 60, but rather at the age when a person stops learning. Centenarians maintain an active mind into old age not by solving crossword puzzles, but through genuine curiosity, continuous learning, and constant engagement in a wide variety of activities—work, home, and so on.
Research shows that goal-oriented people who are passionate about something are 24% less likely to develop physical disability and exhibit significantly better cognitive function as they age.
9. Don’t treat your health as something you can fix later.
Most people think there’s still time to consider their health, but the earlier healthy habits are formed, the longer the period of healthy life — years lived without chronic diseases. People who lived to 90 didn’t wait for a “kick” or a “till the rooster pecks” signal. They knew that health doesn’t appear at 70; the main goal is to maintain it. And the sooner you start thinking about it, the better.
