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The 7 Keys to Longevity
1. Move more.
The number one thing experts recommended was to keep your body active. That’s because study after study has shown that exercise reduces the risk of premature death.
Physical activity keeps the heart and circulatory system healthy and provides protection against numerous chronic diseases that affect the body and mind. It also strengthens muscles, which can reduce older people’s risk of falls.
2. Eat more fruits and vegetables.
The experts didn’t recommend one specific diet over another, but they generally advised eating in moderation and aiming for more fruits and vegetables and fewer processed foods. The Mediterranean diet — which prioritizes fresh produce in addition to whole grains, legumes, nuts, fish and olive oil — is a good model for healthy eating, and it’s been shown to lower the risk of heart disease, cancer, diabetes and dementia.
3. Get enough sleep.
Sleep is sometimes overlooked, but it plays a major role in healthy aging. Research has found that the amount of sleep a person averages each night is correlated with their risk of death from any cause, and that consistently getting good quality sleep can add several years to a person’s life. Sleep appears to be especially important for brain health: A 2021 study found that people who slept less than five hours a night had double the risk of developing dementia.
4. Don’t smoke, and don’t drink too much either.
This goes without saying, but smoking cigarettes raises your risk for all kinds of deadly diseases. “There is no dose of cigarette smoke that is good for you,” Dr. Rowe said.
We’re starting to understand how bad excessive alcohol use is, too. More than one drink per day for women and two for men — and possibly even less than that — raises the risk for heart disease and atrial fibrillation, liver disease, and seven types of cancer.
5. Manage your chronic conditions.
Nearly half of American adults have hypertension, 40 percent have high cholesterol and more than one-third have pre-diabetes. All the healthy behaviors mentioned above will help manage these conditions and prevent them from developing into even more serious diseases, but sometimes lifestyle interventions aren’t enough. That’s why experts say it’s critical to follow your doctor’s advice to keep things under control.
6. Prioritize your relationships.
Psychological health often takes a back seat to physical health, but Dr. Chang said it’s just as important. “Isolation and loneliness is as big a detriment to our health as smoking,” she said, adding that it puts us “at a higher risk of dementia, heart disease, stroke.”
Relationships are key to not only living healthier, but also happier. According to the Harvard Study of Adult Development, strong relationships are the biggest predictor of well-being.
7. Cultivate a positive mind-set.
Even thinking positively can help you live longer. Several studies have found that optimism is associated with a lower risk of heart disease, and people who score highly on tests of optimism live 5 to 15 percent longer than people who are more pessimistic. That may be because optimists tend to have healthier habits and lower rates of some chronic diseases, but even when accounting for those factors, the research shows that people who think positively still live longer.
If you had to pick one healthy practice for longevity, “do some version of physical activity,” Dr. Moore said. “If you can’t do that, then focus on being positive.”
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