At 101 years old, Qiu Supin, a legendary centenarian from Houbi District in Tainan, Taiwan, remains an energetic environmental pioneer in her community—and she’s now sharing the straightforward diet and lifestyle habits she credits for her remarkable health. Known locally as a tireless volunteer who cycled through rice paddies until age 99, Qiu recently sat down with Taiwanese media to disclose her “must-eat” menu and daily routines that keep her active and independent. Her story offers a refreshing counterpoint to complex longevity trends, proving that simple, consistent choices may hold the key to a long, vibrant life.
A Lifetime of Service and Movement
Qiu, who turned 101 in 2025, gained attention through the Taiwanese film No Rice, No Life, which spotlighted the rural charm of Houbi. For three decades, she served as a volunteer at a community center, earning recognition as a Model Environmental Volunteer in 2019. She only stepped down at age 99 when her family grew concerned about her workload. Yet retirement has hardly slowed her down. Each morning at 5 a.m., she climbs onto her bicycle to inspect the rice fields—even though the land is now managed by others. She also pedals to town daily for a one-hour round trip to collect her blood pressure medication.
Her philosophy is encapsulated in a phrase she often repeats: “The more you do, the stronger you become.” Qiu insists on performing household chores and cooking herself, refusing hired help because she views it as a waste of money and dislikes having strangers in her home. This independent spirit extends to her personal history: she gave birth to her second child in a sugarcane field shelter, and later cared for her husband alone for nine years after he suffered a stroke at age 66.
The Centenarian’s Diet: Simple, Satisfying, and Surprisingly Sweet
When asked about her eating habits, Qiu describes her approach as “simple and free.” She never takes nutritional supplements. Instead, her daily menu revolves around:
- White rice and sweet potatoes as staple carbohydrates
- Milkfish (also called 虱目鱼 or milkfish) and pork as her preferred proteins
- A notable fondness for sweet foods and sugary hand-shaken drinks—she says, “Only with sweetness does food have flavor”
Her cooking tip for milkfish is pragmatic: use generous oil and minimal salt to prevent sticking and enhance aroma. Milkfish, known in Hong Kong as milkfish, is rarely found in local markets but occasionally imported from Taiwan. It is valued for its tender flesh and rich oil content, though its many bones mean most diners consume only the belly.
Nutritional Insights: Why Milkfish Earns a Place on Her Plate
Health experts point out that milkfish offers several advantages, particularly for older adults:
- High-quality protein: Easily digestible, it helps maintain muscle mass and organ function
- Omega-3 fatty acids (DHA/EPA): Support brain, eye, and nerve health; may lower cholesterol, stabilize blood pressure, and reduce cardiovascular risks
- Collagen and zinc: The skin provides collagen for skin and connective tissue; zinc boosts metabolism and mucosal health
- Iron and calcium: Aid blood production, immunity, and bone strength
These nutrients align well with Qiu’s lifestyle: she sustains her daily cycling and chores without fatigue, and her cognitive sharpness remains evident in her ability to travel independently.
A Philosophy of Optimism and Adventure
Qiu’s longevity isn’t solely about diet or exercise. She credits her cheerful, easygoing personality as equally important. Illiterate and unable to speak foreign languages, she has nonetheless traveled abroad more than 20 times, joining group tours to Japan, mainland China, and Angkor Wat—often without telling her family beforehand. She relishes time at the community center socializing with other seniors, and the highlight of her year is the Lunar New Year gathering of her four-generation family, where she distributes red envelopes to children, grandchildren, and great-grandchildren.
“Seeing them all makes me so happy,” she says with a smile.
Broader Takeaways for a Longer, Healthier Life
Qiu Supin’s example underscores that extreme longevity doesn’t require expensive supplements or restrictive diets. Instead, her routine embodies three pillars: consistent physical activity (daily cycling), simple, nutrient-dense eating (favoring whole foods like milkfish and sweet potatoes), and a resilient, independent mindset that embraces work and social connection.
For readers interested in exploring similar approaches, consider looking into the nutritional benefits of omega-3-rich fish, or adopting a “do-it-yourself” attitude toward daily tasks. As Qiu proves, staying active—both in body and spirit—may be the most reliable recipe for aging well.
Note: Individual health conditions vary. Consult a medical professional before making significant dietary or lifestyle changes.