3 Simple Habits That May Help Support Healthy Aging: What the Study of a 117-Year-Old Woman Reveals
As we get older, many of us notice our bodies slowing down in ways that feel frustrating and unstoppable. Energy dips, recovery takes longer, and worries about staying independent creep in more often than we’d like. It’s easy to feel discouraged when headlines constantly remind us that aging seems tied to more aches, fatigue, and health challenges. But a fascinating new study on María Branyas Morera—the woman who lived to 117—offers gentle, research-based clues that may help us feel more in control of our daily choices.
And here’s the part that surprised even the scientists: her cells behaved as if they were 17 years younger, and her gut microbiome looked more like a baby’s than a senior’s. The real question is—what three everyday habits helped make that possible? Keep reading, because the answers are simpler than you might expect and easier to try than you think.
Who Was María Branyas Morera and Why Her Story Matters
María Branyas Morera was born in 1907 and passed away in 2024 at 117 years and 5 months, holding the title of the world’s oldest verified person. Researchers had the rare chance to study her genetics, cells, and gut bacteria while she was still living. The results, published in peer-reviewed journals like Cell Reports Medicine, showed something remarkable: her biological age didn’t match her calendar age. Instead of the usual wear and tear expected at 117, her body showed signs of remarkable resilience.
What made this study so powerful is that it didn’t just look at genes. It connected lifestyle patterns with measurable changes in how her cells aged and how her gut stayed balanced. For anyone who’s ever wondered if small daily choices really matter, this research suggests they might play a bigger role than we thought—especially when it comes to supporting how we feel as the years add up.
The Eye-Opening Scientific Discoveries
Scientists used advanced tests to check her epigenetic markers (the switches that influence how genes work) and found her cells were functioning much younger than expected. One analysis put her biological age about 17 years below her actual age. That means the inner workings of her body were operating more like someone in their late 90s or early 100s.
But here’s what really stood out: her gut microbiome—the trillions of bacteria living in her digestive system—resembled the profile of a much younger person, even a child or infant in some ways. It was rich in beneficial Bifidobacterium bacteria, which are known for helping keep inflammation lower. Research has long linked a balanced microbiome to better digestion, steadier energy, and overall comfort as we age.
The best part? These findings weren’t just luck. They lined up with three consistent habits she followed for decades. Let’s break them down so you can see exactly how straightforward they were.
Habit 1: Embracing a Mediterranean-Style Diet (Especially Yogurt)
María followed a classic Mediterranean way of eating filled with fresh vegetables, fruits, olive oil, nuts, and whole grains. But one detail jumped out in every report: she enjoyed three servings of yogurt every single day. That simple choice may have been the key to her youthful microbiome.
Why it matters for healthy aging
Yogurt delivers live beneficial bacteria that can help maintain a diverse gut community. Studies suggest this kind of daily support may contribute to lower inflammation and steadier digestion over time.
Simple ways to try it today
Start your morning with plain yogurt topped with berries and a sprinkle of nuts.
Use yogurt as a base for smoothies or as a creamy dressing for salads.
Choose varieties with live active cultures and keep portions consistent—aim for three small servings spread across the day.
Here’s a quick comparison that shows why this habit stands out:
Typical Western Diet PatternMediterranean + Yogurt ApproachProcessed snacks and fewer plantsPlenty of fruits, veggies, and healthy fatsLower variety of gut bacteriaHigher levels of Bifidobacterium and other helpful microbesMore inflammation markers over timePotentially steadier comfort and energy
Habit 2: Steering Clear of Smoking and Alcohol
María never smoked and rarely drank alcohol. She kept things simple and consistent her whole life. This isn’t about perfection—it’s about removing things that can quietly speed up wear and tear on our cells and gut lining.
Why this supports long-term wellness
Both smoking and regular alcohol can affect how our bodies handle inflammation and repair. Avoiding them may help cells stay in better balance, which lines up with the younger cellular markers seen in her tests.
Easy steps to build this habit
If you currently smoke, reach out to your doctor for support—many free resources exist.
Replace evening wine with herbal tea or sparkling water with lemon.
Track how you feel after a few alcohol-free weeks; many people notice steadier sleep and brighter mornings.
But that’s not all—pairing this with the next habit creates even more momentum.
Habit 3: Staying Gently Active with Daily Movement
Until her later years when walking became harder, María walked about one hour every day. She kept it light and enjoyable, often outdoors in the fresh air. Movement like this isn’t about intense workouts—it’s about steady, gentle activity that keeps blood flowing and muscles engaged.
The connection to her results
Regular walking supports circulation, helps maintain muscle mass, and may encourage a healthier gut environment. Research shows even moderate daily movement can contribute to better cellular repair signals over time.
Practical ways to add it in
Take a 20-minute walk after breakfast, lunch, and dinner—three short ones add up easily.
Walk while listening to a favorite podcast or chatting with a friend.
If outdoor walking isn’t possible, gentle indoor pacing or chair exercises work too—just keep it consistent.
How These Three Habits Work Together
Here’s the exciting part: the habits didn’t work in isolation. The Mediterranean diet plus yogurt fed her microbiome, staying active helped everything circulate, and avoiding smoking and alcohol reduced daily stress on her system. Together they created a supportive environment that research links to lower inflammation and better cellular function.
Quick daily checklist you can start this week
Three yogurt servings with plant-rich meals
Zero tobacco and minimal or no alcohol
At least 30–60 minutes of gentle walking
Bonus: stay connected with family or friends—María’s positive social life was also noted in reports
Many people who try even two of these notice small improvements in how they feel within a few weeks. That gentle shift in energy and comfort can make all the difference in daily life.
Putting It All Into Practice: Your Simple Action Plan
Ready to experiment? Here’s a straightforward four-week starter plan:
Week 1: Focus only on adding the three yogurt servings and noticing how your digestion feels.
Week 2: Layer in daily walking—start with 20 minutes and build up.
Week 3: Swap one potential alcohol or processed snack moment for something gentler.
Week 4: Check in with your energy, sleep, and mood. Small wins add up.
Remember, consistency beats intensity every time. These aren’t extreme changes—just steady, kind choices that may help your body stay balanced longer.
Final Thoughts on Healthy Aging
María Branyas Morera’s story shows that a combination of thoughtful daily choices and good fortune can sometimes lead to extraordinary outcomes. While no single set of habits guarantees the same result, the science behind her study gives us practical, low-pressure ideas worth exploring. The real gift is feeling a little more empowered in our own routines.
What small step feels easiest for you to try first? Many readers find starting with yogurt or a short daily walk creates the quickest sense of progress.
FAQ
1. Was her microbiome really like a baby’s?
Yes—researchers described it as unusually youthful, with high levels of beneficial bacteria typically seen in much younger people. Her daily yogurt likely played a helpful role.
2. Do these habits guarantee I’ll live to 117?
No one can promise that. Genetics play a big part too. These habits are simply what the study highlighted as possible contributors to supporting cellular and gut health over time.
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3. Can I get the same benefits if I start later in life?
Many studies show positive changes can begin at any age. Even small, consistent shifts in diet and movement may help how you feel day to day.
Disclaimer: This article is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or health condition. Always consult with a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
