Reaching 100 years old may sound like a far-off dream, but longevity experts say it’s not as impossible as many believe.

While genetics do play a role in how long we live, lifestyle choices can make a significant difference in how well we age.

From what we eat to how much we move—and even how well we sleep—our daily habits can add up to create a foundation for long-term health.


Experts like Dr. Meredith Bock, a board-certified neurologist, and Jamie Gabel, a physician assistant specializing in metabolic longevity, emphasize that the earlier you build good habits, the better.

However, it’s never too late to start making changes that can benefit your body and mind. Whether you’re in your 20s or your 70s, taking small but consistent steps can help you improve your healthspan and give you the best chance of thriving into your 80s, 90s, and beyond.

Prioritize Quality Sleep​

Good sleep is often underrated, but experts call it one of the most important contributors to longevity. Rest not only recharges your body but also repairs brain function and supports memory.

Building healthy sleep habits—like limiting screen time before bed, creating a calming nighttime routine, and keeping stressful activities out of the bedroom—can make it easier to get the full eight hours that doctors recommend. Better sleep equals better aging.

Stay Cognitively Active​

Your brain needs exercise, too. Studies show that education and ongoing learning can boost “cognitive reserve,” or your brain’s ability to solve problems and adapt. Taking up a new hobby, attending a community class, or even learning a new language are ways to keep your mind sharp.

Remember, staying mentally active isn’t just for the young—it’s a lifelong investment in your brain’s health.

Practice Meditation​

Meditation isn’t just about relaxation; it’s about stress management, which is directly linked to overall health and longevity.

Experts suggest meditating in the morning or before bed to lower stress hormones, improve focus, and even enhance sleep. Over time, mindfulness practices can become powerful tools for resilience against the daily pressures of life.


Also read: A new study reveals a rare health pattern in people who reach an extraordinary age

Limit Alcohol Consumption​

Alcohol may be enjoyable in moderation, but heavy drinking accelerates aging and harms brain function. Regularly consuming more than three drinks a day can shrink brain size and affect memory.

Longevity experts recommend cutting back or switching to mindful drinking—savoring that occasional glass of wine without making it a daily habit.

Use Hearing Aids if Needed​

Ignoring hearing loss can do more harm than many realize. Struggling to follow conversations deprives the brain of stimulation and raises dementia risk.

While adjusting to hearing aids may take patience, studies show they help preserve cognitive health over time. Treating hearing loss is not just about sound—it’s about protecting your brain.

Eat a Healthy Diet​

Nutrition is central to aging well. Experts often point to the Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, as one of the best for supporting both brain and body health. No matter which diet you follow, eating more plants and cutting down on processed foods can make a long-term difference in how you age.


Also read: Living past 100: Japan reaches nearly 100,000 centenarians, a new record

Exercise Regularly​

Movement keeps your body strong and your mind clear. Doctors recommend at least 30 minutes of daily activity, but it doesn’t have to be traditional exercise—gardening, hiking, dancing, or yoga all count.

Resistance training, such as lifting weights or using resistance bands, is especially effective for preserving muscle and bone strength. Consistency matters more than intensity, and every step counts.

Manage Chronic Conditions​

Chronic conditions like high blood pressure or diabetes don’t have to control your health if they’re monitored and managed properly.

Regular checkups, tracking symptoms, and working closely with doctors are vital steps in supporting long-term wellness. Keeping conditions under control helps protect your brain and body for the years ahead.

Stay Social​

Human connection is essential for a long, fulfilling life. Research shows that people who remain socially engaged reduce their risk of dementia and enjoy better mental health.

Whether it’s family dinners, weekly phone calls, or community activities, making time for relationships is just as important for your health as diet and exercise.

Read next: Live to 100 with this simple diet change—centenarians’ secret revealed!
Would you be willing to change one daily habit today if it could help you live longer? Share your thoughts in the comments and let us know which longevity tip you’re most likely to try first.