A scientist who has spent over two decades studying people who live past 100 recently shared four key habits she follows to support a long, healthy life.
Stacy Andersen, a behavioral neuroscientist at the Boston University Chobanian & Avedisian School of Medicine, is the co-director of the New England Centenarian Study. This long-running project focuses on individuals over the age of 100 who remain in good health. Andersen has traveled across the U.S. to meet centenarians in their homes, talk with their families, and even share breakfast with them in an effort to uncover the secrets behind their remarkable longevity.
“Our goal isn’t necessarily to get everyone to live to 100,” Andersen told Business Insider. “It’s about helping people live like centenarians—extending their healthspan, or the years they stay healthy and active.”
According to Andersen, reaching very old age—105 and beyond—is likely about 70% determined by genetics. But for most people, lifestyle choices play the biggest role in reaching their late 80s and 90s in good health.
While there’s no single formula for a long life, Andersen emphasizes that the best strategy is to follow well-researched, proven healthy habits. Drawing from her research and personal encounters with hundreds of centenarians, she shared the practices she has adopted in her own life to age well.
1) Eat five different colors a day
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Andersen aims to eat five different colors of fruits and vegetables daily to ensure a broad range of nutrients. “You’re getting more variety, and it just feels good to check that box each day,” she said.
She emphasizes the importance of focusing on whole foods like fruits, vegetables, legumes, nuts, and lean meats—pointing to the Mediterranean-style diet as a model. Based on traditional eating patterns in countries like Italy, Greece, and Turkey, the Mediterranean diet has consistently topped the U.S. News & World Report’s rankings as the healthiest way to eat for eight consecutive years.
The benefits are significant: a large 2023 study showed that people in their 40s who switched from a poor diet to one rich in whole foods—similar to the Mediterranean approach—could gain up to 10 additional years of life expectancy.
2) Move daily and keep it varied
Andersen also makes it a priority to stay active every day, varying her physical activity. Some days she’ll go on long hikes with her dog, while other days she runs on the treadmill.
Being physically active is a common trait among the centenarians she’s studied. Many of them live independently into their 90s, often driving a decade longer and working about five years longer than their peers. The most frequent forms of exercise among centenarians include walking and stretching, along with plenty of informal movement—like gardening, yard work, and household chores.
The connection between regular activity and longer life is well documented. In fact, a 2023 study from the University of Cambridge found that just 11 minutes of daily exercise was linked to a reduced risk of death from chronic diseases such as cancer and heart disease.
3) Get good-quality sleep
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Andersen makes it a point to get eight hours of good sleep each night.
While general sleep recommendations typically suggest seven to nine hours, emerging research highlights the importance of maintaining a consistent sleep routine. Andersen notes that quality and consistency may be even more important than the exact number of hours.
Everyone’s needs vary, she explained, and how refreshed you feel in the morning is a better indicator of sleep health than the clock alone. “It’s really about waking up feeling ready to take on the day,” she said.
Andersen also emphasized the critical role of sleep in brain health, calling it a “power cleanse for our brain.” During sleep, the brain clears out proteins associated with neurodegenerative diseases like Alzheimer’s, making quality rest essential for long-term cognitive well-being.
4) Challenge yourself to learn a new skill
Andersen has recently taken up sailing—a hobby she says challenges her both mentally and physically. “I tell everyone, ‘Whatever you’ve always wanted to try, go do it!’” she said. Many of the centenarians she’s interviewed have taken on new skills later in life, like learning to paint.
Engaging in mentally stimulating activities that require focus and new learning helps reinforce existing neural pathways and create new ones—something Andersen says is the most powerful thing you can do for brain health. “Just doing crossword puzzles where you’re retrieving familiar information probably won’t offer much benefit,” she explained.
Supporting this idea, a 2021 study published in PLOS One by University of Edinburgh researchers found that even just one week of intensive language learning helped improve attention and mental flexibility in participants ranging from 18 to 78 years old. While a control group also saw some cognitive improvements after an unrelated course, the gains from language learning were significantly greater.
