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| Stacy Andersen has studied centenarians for more than two decades. Getty Images/ Stacy Andersen |
Stacy Andersen, a behavioral neuroscientist at Boston University's Chobanian & Avedisian School of Medicine, has spent more than two decades studying people who live well past 100. As codirector of the New England Centenarian Study, Andersen has met hundreds of individuals over the age of 100, visiting them in their homes, speaking with their families, and often sharing breakfast conversations in search of insights into what drives exceptional longevity.
But Andersen’s mission isn’t just about helping people live longer it’s about helping them stay healthy and independent for as long as possible.
“We’re not trying to get everyone to live to 100,” Andersen told Truth Sider. “We’re trying to get everyone to live like a centenarian to extend their healthspan, not just their lifespan.”
According to Andersen, while living to extreme ages such as 105 and beyond is likely around 70% dependent on genetics, reaching your late 80s or early 90s in good health is largely shaped by your lifestyle. There’s no one-size-fits-all formula for aging well, she says, but sticking to well-researched, evidence-based habits makes a big difference.
Here are four key things Andersen does every day to promote healthy aging habits inspired by years of research and conversations with centenarians.
1. She Eats Five Different Colors of Produce Every Day
To ensure she’s getting a wide range of nutrients, Andersen makes it a daily goal to eat five different colors of fruits and vegetables.
“You’re getting a wider variety, and it just feels good to check that box each day,” she said.
She also emphasizes the importance of building meals around whole, nutrient-rich foods like legumes, nuts, lean proteins, and especially vegetables and fruits. One of the dietary models she recommends is the Mediterranean diet, which has consistently been ranked the healthiest eating pattern by U.S. News & World Report.
This style of eating common in places like Italy, Greece, and Turkey focuses on plant-based foods, healthy fats like olive oil, and moderate amounts of fish and poultry. A major 2023 study even found that people in their 40s who adopted a whole-food-rich diet could potentially add up to 10 years to their life expectancy.
2. She Stays Active Every Day and Mixes Up Her Workouts
Exercise is another daily non-negotiable for Andersen. Whether it’s running on a treadmill or hiking with her dog, she makes sure to move her body every day and vary the way she does it.
Being active is a common thread among the centenarians she’s studied. Many remain physically independent well into their 90s and beyond. On average, they continue driving longer, stay employed for more years, and report high levels of daily activity.
Interestingly, their routines often include informal exercise: walking, gardening, housework, or doing yard chores.
Science backs up the benefits of staying active. A 2023 study from the University of Cambridge linked just 11 minutes of moderate exercise per day with significantly reduced risks of death from chronic illnesses, including heart disease and cancer.
3. She Gets Eight Hours of High-Quality Sleep Each Night
Sleep is one of the most underrated tools for healthy aging, Andersen said. She prioritizes getting a full eight hours every night and follows a consistent sleep schedule.
While general guidelines recommend seven to nine hours, Andersen stresses that sleep quality and consistency might matter more than the exact number. “It’s really about waking up feeling refreshed and ready to take on the day,” she said.
Sleep plays a critical role in maintaining brain health. During deep sleep, the brain undergoes a kind of “power cleanse,” flushing out harmful proteins that are linked to cognitive decline and neurodegenerative diseases such as Alzheimer’s.
4. She Regularly Challenges Herself With New Skills
Learning something new especially something that challenges both the body and the brain is a cornerstone of Andersen’s wellness philosophy. Lately, she’s taken up sailing, a physically and mentally demanding hobby that pushes her outside her comfort zone.
“I tell everyone: whatever it is you’ve always wanted to try, go and do it,” she said.
In her research, she’s met centenarians who began painting late in life or explored entirely new hobbies in their 80s or 90s. That drive to learn, she believes, is key to maintaining a sharp mind.
Retrieving familiar information, like solving crossword puzzles, may not provide the same benefits as learning a new language, art form, or skill activities that stimulate the brain to create and reinforce neural pathways. “Engaging your attention and forming new patterns is the number one thing we can do for brain health,” Andersen explained.
One study published in PLOS One in 2021 showed that after just a week of intensive language learning, participants aged 18 to 78 saw noticeable improvements in focus and cognitive flexibility. Even participants who learned a non-language-based skill saw gains, but the language learners had stronger results.
Although genetics play a strong role in how long some people live, the daily habits we cultivate have a powerful impact on how healthy and how happy we are as we age. Andersen’s approach is simple, science-backed, and achievable: eat well, stay active, sleep soundly, and never stop learning.
Her advice isn’t about chasing 100 candles on a birthday cake. It’s about living vibrantly for as many years as possible a goal most of us can get behind.
