My grandmother is 101 years old and living proof of how to live to 100. She lives independently, tends to her garden, prepares and cooks meals herself, and still finds joy in simple pleasures. While Silicon Valley billionaires chase immortality with pills, cryo-chambers, and biohacking regimes, my Gran’s secret is stunningly simple—and perhaps far more effective.
Her way of life shares striking similarities with the lifestyles of centenarians from the world’s “Blue Zones“—regions where people consistently live to 100 and beyond. From Okinawa to Sardinia, Blue Zones researcher Dan Buettner has identified key habits that support exceptional longevity. Consequently, many of these traits, without any deliberate intention, have defined my grandmother’s daily routine for decades.
Key Points: How to Live to 100
- Eat sensibly: Home-cooked meals, balanced with the occasional treat.
- Move daily: Stay active with natural movement—gardening, walking, and light chores.
- Live modestly: Keep life unhurried and avoid stress or clutter.
- Consume less: Value simplicity over excess—less stuff, more joy.
- Stay social: Enjoy the company of family, neighbours, and community.
- Sleep consistently: Go to bed early and wake refreshed—no late-night screens.
- Drink wisely: Water daily, alcohol occasionally, and always in moderation.
- Think positively: Laugh often, stay hopeful, and focus on the good.
The 8 Daily Habits That Show Us How to Live to 100
These are the tried-and-tested ways my grandmother has lived for over a century—habits that align closely with research on healthy ageing and can be adopted by anyone, regardless of age.
1. Eat More Simply to Support a Long Life
Gran’s habit: She eats three modest, home-cooked meals a day—always prepared by hand and never with a microwave. Breakfast is usually toast or cereal. Lunch? A hearty plate of meat, potatoes, and vegetables, often followed by her favourites: rice pudding, fruit and custard, or sometimes ice cream. For supper, she enjoys a sandwich and a slice of cake. Fast food has never been part of her routine.
The evidence: In fact, Blue Zone diets are overwhelmingly simple, plant-based, unprocessed, and low in sugar. While Gran’s diet includes meat and sugary desserts, it follows a consistent pattern of moderation, real ingredients, and home cooking. Furthermore, a study in The Lancet (2019) confirmed that diets high in processed food and low in whole foods are among the leading risk factors for early death globally.
2. Move Naturally—A Daily Habit of Centenarians
Gran’s habit: She remains mobile and self-sufficient. For example, gardening, shopping, tidying, and a weekly walk to the village (when she feels up to it). She can still stand freely from a chair, a predictor of lower mortality in later life.
The evidence: People in Blue Zones incorporate exercise naturally into their daily lives. For example, Sardinians climb hills, Okinawans enjoy gardening, and Nicoyans walk long distances. It’s not about fitness routines but functional movement.
3. Live Modestly to Lower Stress and Boost Life Span
Gran’s habit: Her lifestyle is wonderfully unhurried. No constant to-do lists, no hustle. Furthermore, she doesn’t worry needlessly and accepts life as it comes.
The evidence: Research suggests chronic stress accelerates cellular ageing. In contrast, ‘Blue Zone’ residents incorporate daily rituals to manage stress, such as prayer, naps, or communal meals. Simplicity protects the body from the ravages of cortisol and inflammation.
4. Consume Less, Enjoy More—A Longevity Mindset
Gran’s habit: She doesn’t want more than she needs (i.e., no fancy gadgets, impulsive buying, or clutter).
The evidence: People who consume excessively often feel dissatisfied, take on more debt, and experience more mental strain. In Okinawa, elders practice “ikigai” (a sense of purpose) and “moai” (social support groups), not retail therapy. Therefore, living with less can lead to more joy, resilience, and longevity.
5. Build Social Connections to Help You Live to 100
Gran’s habit: Although she’s not particularly outgoing, she enjoys spending time with family and stays socially connected to her neighbours and local community.
The evidence: Studies show that strong social connections with others are key to predicting a long life. For example, Harvard’s 75-year longitudinal study on adult development concluded that good relationships (not wealth or fame) keep people happy and healthy. Likewise, in every Blue Zone, elders have strong social ties and a sense of belonging.
6. Sleep Well and Stick to a Routine for a Longer Life
Gran’s habit: She goes to bed at a sensible time (i.e., 9 pm) and wakes the next day refreshed. No late-night scrolling or binge-watching. Instead, she reads a book for an hour before going to sleep.
The evidence: Longevity research suggests that good sleep is essential for a long and healthy life. For example, a Sleep Health (2019) study found that consistent sleep routines and adequate rest lower the risk of chronic disease. In Ikaria, Greece—a Blue Zone—napping and good sleep hygiene are part of everyday life.
7. Drink Wisely—Hydration Habits of the Long-Lived
Gran’s habit: My grandmother drinks mostly water. Furthermore, she doesn’t smoke and only drinks alcohol occasionally—typically a martini, wine or prosecco at social gatherings or holidays.
The evidence: Most Blue Zone centenarians drink moderately, if at all, and almost always with food and friends. The Mediterranean tradition of one glass of red wine daily, especially during social meals, is common among Sardinian elders. Conversely, smoking is a known accelerant of ageing and disease, with smokers losing an average of 10 years of life expectancy (NEJM, 2013).
8. Think Positively: A Key to Reaching 100
Gran’s habit: She laughs, jokes, and sees the best in life. Even in her 100s, she finds reasons to smile.
The evidence: It’s clear—a positive outlook on life can boost immune function, lower the risk of heart disease, and increase lifespan. Specifically, research published in the American Journal of Epidemiology (2017) shows that individuals with the highest levels of optimism had a significantly longer lifespan and were more likely to reach the age of 85 and beyond.
Yes, Genes Help—But Lifestyle Still Matters
Gran’s habit: While it’s true that longevity can run in families—her mother lived into her 90s—my grandmother, who takes only blood pressure medication, hasn’t simply relied on genetics. Instead, her daily choices, routines, and attitude have likely amplified the benefits she was born with.
The evidence: It’s controversial, but genetics account for only about 20–25% of lifespan (or as high as 50% according to new research yet to be peer-reviewed). Nevertheless, that still leaves at least half—and often much more—up to lifestyle and environment.
Final Thoughts: How to Live to 100
There’s no silver bullet to reaching 100. But maybe we’re looking in the wrong place. Instead of injections, genome editing, or AI-driven supplements, perhaps the real elixir of life lies in how we live—our routines, relationships, and mindset.
Lastly, my grandmother’s life might not make headlines in biotech journals. But at 101, she’s living proof that while good genes help, simplicity, connection, and intentional living carry us the rest of the way.
📚 Recommended Reading: How to Live to 100
- Buettner, D. (2008). The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest. National Geographic.
- García, H., & Miralles, F. (2017). Ikigai: The Japanese Secret to a Long and Happy Life. Penguin Books.
- Buettner, D. (2019). The Blue Zones Kitchen: 100 Recipes to Live to 100. National Geographic.
- Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Penguin Books.
- Levitin, D. J. (2020). Successful Aging: A Neuroscientist Explores the Power and Potential of Our Lives. Penguin Life.
- Gawande, A. (2014). Being Mortal: Medicine and What Matters in the End. Metropolitan Books.
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