12 Science-Backed Habits to Help You Live Past 100

11. Moderate Alcohol, Avoid Tobacco, and Protect Heart Health

Lifestyle risks like smoking dramatically shorten life expectancy, while moderate alcohol use appears in some centenarian patterns but is not a shortcut to longevity. Tobacco avoidance is non-negotiable for long-term health. For alcohol, the emphasis is moderation—many long-lived people either don’t drink or do so sparingly and socially. Heart health matters: managing blood pressure, cholesterol, and blood sugar through lifestyle and appropriate medications is a major longevity lever. Practical steps: if you smoke, seek support to quit; ask a clinician about nicotine replacement or counseling. If you drink, set clear limits that fit health needs and family history. Focus on heart-healthy habits—move daily, eat plant-forward meals, and follow medical advice for blood pressure and cholesterol. These choices protect the organs that support long-term independence and quality of life.

12. Use Preventive Care and Smart Screenings

Preventive healthcare adds years of healthy life by catching problems earlier and tailoring care to your risks. Regular checkups, vaccinations, and recommended screenings help maintain function and treat conditions before they become disabling. Longevity isn’t only about lifestyle—medical prevention and management matter, especially as guidelines evolve with age and new evidence. Work with your clinician to set a prevention plan that fits your health history. Keep up-to-date on vaccines, cancer screenings appropriate for your age, and routine labs like cholesterol or diabetes checks. Balance is key: avoid unnecessary tests while ensuring important surveillance is in place. When decisions are complex, bring a trusted family member or advocate to appointments. Smart, coordinated preventive care supports the day-to-day habits you’re already building, increasing the chance those habits pay off long term.