12 Science-Backed Habits to Help You Live Past 100

7. Keep Close Social Ties and Community Habits

Social connection is a longevity pillar as important as food and exercise. Strong ties—friends, family, neighbors, and community groups—support emotional health and lower stress hormones. Researchers including those at longevity institutes point out that people who are socially engaged have better recovery from illness and lower mortality risks. In Blue Zones, daily social rituals and community involvement are common and help people feel purposeful and supported. To strengthen social ties, start with small, regular commitments: a weekly phone call, a neighborhood walking group, or volunteering for a cause you care about. Make time for lunch with a friend or pick an activity you enjoy that includes others, like a class or club. If mobility or location limit options, online groups can still provide meaningful connection. These habits buffer stress, sharpen cognitive skills, and create networks that help during hard times.

8. Manage Stress with Simple, Daily Practices

Chronic stress wears on the heart and immune system. Longevity research links lower stress and greater emotional resilience to longer, healthier lives. Centenarians often describe a focus on manageable priorities and routines that bring joy. Daily, brief stress-management practices—deep breathing, short meditations, a quick gratitude check-in—can blunt the negative effects of stress without taking much time. Pick one small practice and make it routine. Five minutes of focused breathing after breakfast, a brief walk to reset midday, or jotting down three things you appreciate each evening are all useful. Combine stress management with social habits—sharing a laugh with a friend or volunteering reduces isolation and boosts mood. Over time, these little rituals reshape how your body responds to pressure, protecting cardiovascular health and preserving mental well-being.