Many people aspire to stay healthy and enjoy a long life. Drawing from real-life examples of centenarians, a traditional Chinese medicine (TCM) practitioner integrates ancient wisdom with modern research to identify four essential factors—diet, exercise, sleep, and mentality—that contribute to longevity. This holistic approach reveals practical ways to promote a long and healthy life.
Diet: Natural Foods and Free Radical Prevention
A striking example is 94-year-old Hide Sato from Japan, whose biological age is remarkably young—36 years by basal metabolic rate and 20 years by vascular age. When interviewed, she said she often eats fish and natto for breakfast, vegetables for lunch, and meat for dinner. She has the habit of drinking tea, wine, or enjoying desserts such as ice cream. She avoids fried foods and overly salty soups while favoring home-cooked miso soup. Notably, she relies solely on diet without supplements for nutrition.Sato’s eating habits are consistent with modern medical research.
Jonathan Liu, a TCM expert in Canada, said that Sato’s high intake of fruits and vegetables helps combat free radicals—damaging molecules produced by metabolism, fried food, smoking, and excessive exercise.
Studies have shown that free radicals can contribute to hardening of the arteries, Alzheimer’s disease, arthritis, stroke, heart disease, and premature aging. Fruits and vegetables contain antioxidants, such as flavonoids, that can offset the damage of free radicals and prevent free radicals from causing trouble in the body.
Liu mentioned that in areas with a high longevity rate, such as Okinawa in Japan and Bama County in Guangxi, China, the local elderly have a very simple diet. They tend to choose fresh fruits and vegetables and eat brown rice and soy products.
Liu said that TCM also emphasizes moderation in eating—stopping at 70 to 80 percent fullness—because eating too much can damage the stomach and intestines, further affecting overall organ function.
Studies have found that restricting calorie intake while maintaining balanced nutrition can extend the lifespan of a variety of organisms. For humans, calorie restriction helps with weight loss, improves insulin sensitivity, reduces oxidative stress, and lowers biomarkers related to aging.
Exercise and Cardiopulmonary Health
Exercise, especially activities integrated into daily routines rather than gym workouts, is a hallmark among long-lived populations. Dan Buettner’s research on global longevity regions highlights the role of frequent walking.According to KFF Health News in the United States, 102-year-old Hilda Jaffe from New York is still capable of taking care of herself, walking without a cane, and taking her own car to see a doctor. She walks 3,000 steps every day, goes outdoors when the weather is good, and sleeps an average of eight hours per night. She had only a few minor ailments, such as gastroesophageal reflux, occasional heart arrhythmias, osteoporosis, mild sciatica, and lung nodules that appeared and disappeared over time.
Japan’s “super elderly” Hide Sato also lives independently. After getting up every morning, she cleans the room and cooks, then does some gymnastics and kicks her legs 500 times in the water while taking a bath.
Exercise can strengthen cardiopulmonary function and is also an important indicator of longevity. A large-scale study published in the Journal of the American College of Cardiology in 2022, which surveyed 750,302 U.S. veterans, found that the risk of death among the 20 percent of people with the worst cardiopulmonary function was almost five times higher than that of the top 2 percent of people with proper cardiopulmonary function.
A study published in the Journal of the American Medical Association Open in 2018 followed more than 120,000 people and found that higher maximum oxygen uptake (VO₂ max) was associated with lower mortality. Cardiorespiratory fitness is often assessed using VO₂ max, which measures the maximum amount of oxygen the body can use during intense exercise. VO₂ max is a key indicator of aerobic endurance and cardiovascular health. Regular physical activity can significantly improve VO₂ max, enhancing overall health and reducing the risk of premature mortality.
Sleep Quality and Mental Well-Being
Good sleep habits are crucial to longevity. Sato used to take deep breaths before bed every night to help herself fall asleep as quickly as possible. She sleeps seven hours a night, does not use her phone before bed, and keeps her room dark.Liu notes that insufficient sleep is linked with increased risks of infections, heart disease, metabolic issues, obesity, and cancer.
Regular sleep patterns protect brain health and reduce cognitive decline, with studies showing a 30 percent higher dementia risk in middle-aged people who average less than six hours of sleep.
Maintain a Positive Attitude
Mental attitude also plays a vital role.Liu said that active participation in social and charity activities is one key factor in supporting a fulfilling and extended life. For example, 102-year-old Hilda Jaffe is still working as a volunteer guide at the New York Public Library.
Similarly, Sato, inspired by the desire to bring comfort in the aftermath of the 2011 Great East Japan Earthquake, creates traditional craft dolls to uplift and encourage others even today.
Liu advises that retirement should not mean social withdrawal or negativity but rather an opportunity for continued self-improvement and kindness, essential for longevity and quality of life.
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