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Living a long and healthy life is not luck or genetics. It is the result of consistent and intentional habits, practiced and polished for over a lifetime. Most wellness experts say that this is not chance but strategy, what truly shapes how well we age. One such renowned longevity doctor emphasizes the lives of people who are thriving well in their 90s, explaining how they don't just rely on luck or chance, they rely on strategy.

These individuals share common lifestyle patterns that protect their minds, bodies and spirits. Let us see what Dr. Vassily Eliopoulos , MD and a longevity expert, has to say in all of this.

Living life with purpose
Even after retirement certain people embrace each day with intention, they do volunteering, mentoring and stay active in their communities. With years of wisdom, they finally understand the gist of life, meaningful living continues well beyond the workplace as well, inspiring others to do the same, without demanding anything from them. This philosophy is marked by a Japanese concept, called Ikigai. Having something to look up to, reduces cardiovascular risk, lower cortisol and keeps the mind in perfect shape.

They are always on the move

By now, scientists, health experts and yoga practitioners all have agreed upon the same thing and that is daily walk, steps? Doesn't matter. Doesn’t matter 30 minutes or 10, what matters is movement. People who live past 90, according to Dr. Vassily , don't just exercise, they naturally move throughout the day. From walking to shops, to doing daily chores, their bodies stay active without needing a gym membership. Walk is a low-intensity, high-frequency workout, that causes no exhaustion or burnout, all day long, instead keeps one more up and about daily.

Quality 7-9 hour sleep

Quality also matters not just quantity. Wake up with the sun, this supports hormone balance, immune function and cellular repair as well. Most 90 year olds, go to bed early, others might look at it as a boring habit, but 90 year olds, rise with the sun, that is considered a healthy routine.

Eating mindfully
Most long-lived populations are found in Japan , due to their clean lifestyle and diet. Most of them practice an eating technique called Hara Hachi Bu , the Japanese practice of eating until 80% full. Hara Hachi Bu promotes awareness of hunger cues and encourages people to eat more slowly and more consciously. This simple yet powerful eating technique is one of the major reasons for Okinawan people to lead such long and healthy life. According to Dr. Vassily, less overeating equals less oxidative stress and better blood sugar.

Their meals are rich in vibrant and healthy greens

Prioritise whole and plant-rich diets. People who live past 90 consume a plant-based diet that is full of colour, fiber, and nutrients. Their diets are high in legumes, greens, whole grains, nuts and olive oil. In their diet, meat is rare, sugar is minimal and fiber is high. To avoid overindulging, they eat in portions and at short intervals of time.

These people have a strong social circle
Dr. Vassily says, Belonging equals medicine. Social engagement also brings joy, laughter and a sense of belonging, all of which contribute to lower stress levels. In many long-living communities, social ties are not optional; they are deeply embedded into the daily lives, often across generations. A network, or a connection with somebody, leads to less loneliness and isolation, two factors for early cognitive decline.

They prioritize peace of mind
Gratitude, walking, meditating or simply unplugging themselves from stressful situations helps keep stress at bay. People who live long have mastered this art of slowing down, suggesting that they have chosen life’s rhythm over rush. Spending time in nature, among the beautiful world god has created, is a common part of their day. Instead of pushing life at a full speed, they intentionally create pauses, take moment to breathe and reflect.