I study centenarians for a living: The 24 things they avoid that most people think are healthy

1. The Landmark Study on Centenarians

One of the largest and most influential investigations into longevity, the New England Centenarian Study, has tracked thousands of people who’ve reached age 100.
The research uncovered distinct patterns and choices among centenarians that often run counter to popular health guidance.
For instance, these individuals tend to embrace simple, even unconventional routines—and routinely avoid certain habits most of us consider healthy.
These findings form the scientific backbone for what follows, as we unpack what centenarians deliberately skip on their journey to remarkable longevity.

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2. Avoiding Daily Multivitamin Supplements

Despite the widespread belief that a daily multivitamin boosts health, many centenarians rarely take supplements—if at all.
Recent research indicates that routine multivitamin use offers little to no benefit for most healthy adults, and may even pose risks if taken unnecessarily.
Instead, centenarians often rely on nutrient-rich foods for their vitamins and minerals.
For more on this, see the Mayo Clinic’s perspective on supplements.

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3. Limiting Intense Daily Exercise

Contrary to popular fitness advice, centenarians rarely engage in vigorous, high-intensity workouts.
Instead, they favor gentle, consistent movement—like walking, gardening, or household chores—which helps maintain mobility and reduces the risk of injury as they age.
Studies from Harvard Health suggest that moderate activity is linked to greater longevity, underscoring the wisdom behind centenarians’ daily routines.

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4. Steering Clear of Strict Low-Fat Diets

Many centenarians don’t shy away from healthy fats—they regularly enjoy foods like olive oil, nuts, and fish.
Unlike the strict low-fat diets once popularized, their approach aligns with research showing that some fats are essential for heart and brain health.
In fact, the American Heart Association notes that not all fats are created equal, and moderate consumption of healthy fats can support longevity.

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5. Avoiding Excessive Protein Intake

While high-protein diets are often praised in modern nutrition, centenarians tend to favor moderate protein consumption, mostly from beans, lentils, and other plant sources.
This contrasts with trends that emphasize heavy animal protein intake for muscle and weight management.
According to NIH research, moderate, plant-based protein is associated with increased longevity and reduced risk of chronic disease—mirroring the habits of the world’s longest-lived people.

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6. Embracing Carbs from Whole Foods

Centenarians do not shun carbohydrates; instead, they embrace them—especially when they come from whole, unprocessed sources like brown rice, sweet potatoes, and legumes.
This approach contradicts the belief that all carbs are detrimental to health.
The Blue Zones research highlights that those who live longest often have diets rich in wholesome, high-fiber carbohydrates, providing steady energy and supporting gut health.

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7. Skipping Trendy “Detox” Diets

Unlike many health-conscious individuals who turn to detoxes and cleanses, centenarians prefer steady, balanced eating patterns year-round.
They rarely, if ever, engage in restrictive detox regimes, relying instead on the body’s natural systems to process and eliminate toxins.
The Cleveland Clinic affirms that most detox diets offer little proven benefit, reinforcing the centenarian approach of simple, nourishing meals for lasting health.

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8. Not Relying on Meal Replacement Shakes

Centenarians rarely consume meal replacement shakes or bars, instead choosing whole, minimally processed foods for nourishment.
While today’s fast-paced lifestyles make these products popular for convenience, the world’s oldest people stick to traditional meals made from recognizable ingredients.
According to Consumer Reports, whole foods generally provide superior nutrition and satisfaction, supporting the centenarian pattern of slow, mindful eating.

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9. Avoiding Artificial Sweeteners

Centenarians are known to limit their intake of artificial sweeteners, choosing natural options like honey or fruit in moderation.
Unlike many modern diets that substitute sugar with chemical alternatives, these long-lived individuals maintain a cautious approach.
Studies from the National Institutes of Health suggest potential concerns with artificial sweeteners, further supporting the centenarian preference for simple, naturally sweet foods.

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10. Steering Clear of Over-the-Top Supplement Regimens

Most centenarians follow a minimalist approach to supplements, avoiding the complex regimens popular in wellness circles today.
Their longevity appears rooted in wholesome eating and an active lifestyle rather than a cabinet full of pills.
The FDA cautions that supplements are not a substitute for a balanced diet, echoing the practices of those who live the longest.

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11. Not Obsessing Over Calorie Counting

Centenarians rarely track every calorie or follow strict diet plans.
Instead, they practice mindful eating—paying attention to hunger cues and stopping when comfortably full.
This natural relationship with food echoes the principles of the intuitive eating movement, which promotes trust in your body’s signals over rigid calorie control.
Their approach fosters a more relaxed, enjoyable connection to meals, and may help explain their long-term well-being.

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12. Skipping Energy Drinks

Energy drinks are almost nonexistent in the diets of centenarians.
Instead, they stick to water, herbal teas, and occasionally coffee—beverages with proven health benefits.
Research from Johns Hopkins highlights the potential risks of energy drinks, including heart issues and sleep disruption, reinforcing the wisdom of the centenarian choice for simple, natural hydration.

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13. Avoiding Over-Sanitized Living

Centenarians frequently spend time outdoors and have regular contact with nature, rather than living in ultra-sanitized environments.
This exposure may help build a robust immune system and promote overall resilience.
The hygiene hypothesis, supported by NIH research, suggests that some exposure to germs and microbes is beneficial—mirroring the lived experiences of many who reach an advanced age.

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14. Not Smoking, but Not Obsessing Over “Toxin-Free” Living

person lighting cigarette — Source: Photo by Ander Burdain on Unsplash

Centenarians almost universally avoid smoking, a well-known risk factor for disease and early death.
However, they typically don’t obsess over eliminating every possible environmental toxin.
Their focus is on balanced, practical living—allowing for some exposure to everyday elements without undue stress.
The CDC’s guidelines underline the benefits of not smoking, supporting this foundational—but not extreme—approach to health.

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15. Prioritizing Social Meals Over Eating Alone

Sharing meals with family and friends is a common thread among centenarians.
Communal eating not only enhances enjoyment but also fosters emotional connection and a sense of belonging—key ingredients for longevity.
Research from Harvard highlights that strong social ties are linked to better health outcomes and longer life.
Centenarians’ mealtime traditions underscore the vital role of connection over isolation in living well.

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16. Avoiding Chronic Stress

Centenarians excel at managing stress, often through daily routines, strong community bonds, and a clear sense of purpose.
Unlike today’s fast-paced, high-pressure lifestyles, they prioritize simple joys and supportive relationships to keep stress at bay.
According to APA research, chronic stress is linked to a host of health issues, reinforcing the centenarian practice of nurturing calm and emotional resilience for a longer, healthier life.

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17. Getting Consistent, Quality Sleep

Centenarians are known for their regular sleep routines, opting for natural rest over sleep medications or erratic schedules.
They typically go to bed and wake up at similar times each day, which supports restorative, high-quality sleep.
The Sleep Foundation recommends consistent sleep habits for healthy aging, echoing the patterns seen in those who live well into their hundreds.
Avoiding artificial aids and prioritizing sleep hygiene is key to their longevity.

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18. Doctor’s Advice: Focus on Preventive Care

One key to centenarian longevity is proactive, preventive healthcare.
Many centenarians make a habit of attending regular checkups and recommended screenings, allowing for early detection and management of potential health concerns.
This aligns with CDC guidelines on preventive care, which emphasize its importance in maintaining long-term health.
Prioritizing prevention over crisis intervention is a common thread among those who reach—and thrive in—their later years.

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19. Doctor’s Advice: Stay Socially Engaged

Chatgpt image jun 22, 2025, 05 12 12 pm — Source: Photo by leah hetteberg on Unsplash

Physicians consistently encourage social engagement for cognitive and emotional well-being—advice that centenarians naturally follow.
Staying active in community events, family gatherings, and friendships keeps the mind sharp and spirits high.
NIH research shows that regular social connection lowers the risk of memory decline and depression, mirroring the vibrant social lives common among the world’s oldest individuals.

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20. Doctor’s Advice: Emphasize Plant-Based Foods

Doctors widely recommend a plant-forward diet rich in fruits, vegetables, legumes, and whole grains—key staples in the meals of centenarians worldwide.
This approach is linked to lower rates of heart disease, diabetes, and other chronic illnesses.
The American Heart Association supports plant-based eating as a foundation for lifelong health, closely aligning with the natural food choices of those who enjoy exceptional longevity.

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21. Tip: Practice Mindful Eating

A common habit among centenarians is mindful eating—taking time to savor each bite, eat slowly, and appreciate food.
This practice not only enhances meal satisfaction but also aids in digestion and helps prevent overeating.
Harvard Health research supports mindful eating as a beneficial strategy for weight management and overall well-being, echoing the relaxed, appreciative approach seen in the world’s longest-lived communities.

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22. Tip: Build Daily Movement into Routine

Centenarians excel at weaving natural movement into their everyday lives—whether it’s walking, gardening, or working around the house.
Instead of formal exercise sessions, they remain active through purposeful daily tasks that keep their bodies strong and flexible.
The Blue Zones highlight that frequent, low-intensity activity is a proven longevity booster, and adopting these habits can make movement a seamless, enjoyable part of your routine.

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23. Tip: Foster Purpose and Passion

A defining trait among centenarians is their strong sense of purpose and passion—whether through family, hobbies, or community involvement.
Having clear meaning in daily life supports mental resilience and can even contribute to a longer lifespan.
Research published in JAMA links a strong sense of purpose to reduced mortality risk, underscoring the importance of nurturing goals and interests at any age.

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24. Tip: Stay Curious and Keep Learning

Lifelong learning is a hallmark of centenarian living. They frequently pursue new interests, read, and stay mentally active.
This ongoing curiosity and engagement help protect cognitive health and delay age-related decline.
The Alzheimer’s Association recommends regular mental stimulation—such as learning new skills or engaging in puzzles—to support brain health, closely mirroring the habits of those who live longest.

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Conclusion

The lives of centenarians reveal that longevity is less about extremes and more about consistency, moderation, and genuine enjoyment.
Their habits challenge many popular health myths, showing that long life often stems from balanced routines, social connection, and a natural approach to food and movement.
As you reflect on your own wellness journey, consider the evidence from those who have thrived for a century—sometimes, the best path forward is simpler and more sustainable than we think.

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Medical Disclaimer

The insights shared in this article are for educational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment.
Always consult your healthcare provider before making changes to your health routine.

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