The Daily Habits That Help Centenarians Live Past 100

**Longevity Secrets: How Centenarians Live Longer, According to Russia's Top Geriatric Expert** Recent years have seen growing interest in the factors that influence lifespan. Research shows that people who reach an advanced age often share key lifestyle traits. Olga Tkacheva, Russia's chief geriatrician at the Ministry of Health, has outlined these principles—which may help the rest of us move closer to a long, healthy life. According to the expert, **regular physical activity** is one of the most critical factors. This doesn't necessarily mean intense workouts—daily brisk walks, gardening, dancing, or any enjoyable movement can make a difference. **- Equally important is having a sense of purpose.** Centenarians tend to stay motivated by something meaningful—whether it's a passion project, volunteering, caring for grandchildren, or engaging in cultural activities. **- Long-lived individuals also excel at managing stress.** Many rely on relaxation techniques such as prayer, meditation, afternoon naps (*siestas*), or simply spending time in nature. **- Nutrition plays a huge role.** Tkacheva advises following the "80% rule"—stopping eating when your stomach is 80% full. The diets of centenarians typically center on wholesome foods: vegetables, fruits, legumes, and whole grains. **- Heavy alcohol use, however, is incompatible with longevity.** **- Family and social bonds are another cornerstone.** Caring for aging parents, maintaining a strong partnership, and nurturing close friendships create a positive, health-supporting environment. In short, the secret to a long life isn't a single magic trick—it's a combination of habits that centenarians consistently practice in their daily routines.