We all want to live a long, healthy life. While genetics certainly play a role, decades of research show that our daily habits and lifestyle choices are crucial factors that can substantially increase our lifespan and quality of life as we age.
Here are 10 things you can do to boost your chances of exceptional longevity:
1. Don’t smoke. Avoid secondhand smoke.
Smoking is disastrous for your health, being the leading cause of lung cancer while also raising risks for heart disease, stroke, COPD and other deadly conditions. The toxic chemicals in cigarette smoke accelerate aging at the cellular level. However, studies show that people who quit by age 40 reduce their excess risk of dying prematurely by about 90%.
2. Maintain a healthy weight through diet
Carrying excess body fat, especially around the abdomen, drastically increases risks of type 2 diabetes, cardiovascular issues, cancer and other age-related diseases. Aim for a BMI in the normal range through portion control, limiting processed foods.
3. Exercise daily
Extensive research proves that people who exercise regularly tend to live longer than inactive adults. The goal should be at least 150 minutes per week of moderate aerobic activity – brisk walking, swimming, cycling or similar. Strength training is also important to preserve muscle mass and bone density as you age.
4. Eat a nutrient-dense, plant-rich diet.
A pattern of eating like the Mediterranean diet that focuses on vegetables, fruits, whole grains, legumes, nuts, olive oil and lean proteins promotes longevity. Antioxidants, fiber, healthy fats and avoiding processed foods reduce inflammation and prevent many chronic diseases.
5. If you drink alcohol, do so in moderation.
While light-to-moderate drinking may provide some heart benefits, anything beyond one drink per day for women and two for men acts as a toxin that can increase risks of liver disease, obesity, cancer and other illnesses.
6. Prioritize high-quality sleep
Most adults need 7-9 hours per night of uninterrupted sleep for their body to rejuvenate itself. Not getting enough sleep is associated with higher risks of weight gain, heart disease, diabetes, depression and a weakened immune system over time.
7. Reduce stress through relaxation practices
Chronic high stress causes wear and tear on the body by disrupting healthy hormone levels and immune function. Try techniques like meditation, yoga, deep breathing, prayer, or talking to a therapist to keep your stress in check.
8. Nurture your social ties
Loneliness and social isolation are surprisingly serious risk factors for poor physical and mental health as you get older. Make an effort to strengthen your relationships and stay connected to family and communities.
9. Regularly challenge your brain
An intellectually engaged lifestyle helps delay cognitive decline. Read, take courses, play games, learn new skills, socialize often – anything that provides continued novelty and activation for your neural pathways.
10. Follow recommended health screenings and medical advice.
Regular check-ups allow you to catch issues like cancer, heart disease, diabetes and other age-related problems in their earliest, most treatable stages. Listen to your doctor’s guidance carefully.
The key to increasing your odds of extended longevity doesn’t involve obsessive dietary regimes or magic pills – just tried-and-true healthy living practices. By making conscious choices each day to take care of your body and mind, you’ll give yourself the best chance at a long, well-lived life .
