People who live the longest have these 10 things in common: Most of them might surprise you

Around the world, small pockets of people regularly live beyond 90 and even 100, not because of expensive supplements or extreme workouts, but because of their simple, consistent habits. From Okinawa in Japan to Sardinia in Italy, longevity seems to be rooted in how people move, eat, and rest. Recent studies have revealed surprising commonalities among these long-living populations, and many are easy to adopt.
Here are 10 science-backed habits that help them live longer, healthier lives.

People in longevity hotspots don’t “work out”; they move naturally throughout the day. Gardening, walking uphill, or squatting to reach something are part of their daily routine.
A 2025 BMJ Journals study found that light physical activity spread across the day lowered mortality risk by 30%. It’s not about lifting heavy weights, it’s about avoiding long hours of sitting.

Okinawans follow the “Hara Hachi Bu” rule, eating until they’re just 80% full. This mild calorie restriction helps prevent overeating and lowers oxidative stress.
A Nature Metabolism study in 2021 showed that eating slightly less supports better metabolic health and longevity markers without malnutrition.

Daily nut consumption has a strong link with a longer lifespan. The New England Journal of Medicine published research showing that people who eat a handful of nuts daily had a 20% lower risk of death from all causes.
Nuts are rich in healthy fats, magnesium, and antioxidants, simple, portable longevity boosters.

In Mediterranean cultures, short naps or “siestas” are a daily ritual. Study from NIH Heart have shown that brief naps (not exceeding 30 minutes) improve heart health and reduce stress hormones.
It’s not laziness, it’s smart recovery for the body and brain.

Beans, lentils, and chickpeas are the backbone of longevity diets. The Blue Zones Project notes that people who live the longest eat at least one cup of legumes daily.
These foods stabilise blood sugar, nourish gut bacteria, and provide plant protein that supports muscle health well into old age.

In Sardinia, centenarians often drink small amounts of goat’s milk. It’s easier to digest and contains higher levels of medium-chain fatty acids and tryptophan, which support mood and sleep.
​A 2019 Food Science & Nutrition review found goat’s milk may improve gut microbiota diversity and reduce inflammation, both key longevity factors.

Cilantro isn’t just a garnish, it may help the body flush out heavy metals like lead and mercury, which can accumulate with age.

Cilantro compounds assist in detoxification and also have antimicrobial and anti-inflammatory effects. Adding a handful to daily meals supports better liver and kidney function over time.

Most long-lived people eat their last meal before sunset and fast for 13-14 hours. This practice helps stabilise insulin, promote fat metabolism, and give the body time to repair.

A 2021 NIH study on time-restricted eating showed improved cardiovascular and metabolic health markers even without calorie restriction.

Maintaining a strong circadian rhythm, sleeping and waking with the sun, helps regulate hormones and cell repair.

Disrupted circadian rhythms increase inflammation and accelerate ageing. Centenarians typically sleep well, rise early, and get morning sunlight daily, all natural circadian resets.

Ginger, a staple in Asian longevity diets, acts as a natural anti-inflammatory.
A cup of ginger tea daily supports the immune system and reduces chronic inflammation, one of the main accelerators of ageing.

This article is for informational purposes only and should not replace professional medical advice. Always consult a healthcare expert before making significant changes to your diet or lifestyle.