Grow Younger, Live Longer

How to live longer? 10 habits linked to a long life.

ByOlena Santangeli, PhD
OnSeptember 25, 2023

In a nutshell

The field of longevity research has flourished recently, with scientists uncovering connections between specific habits and an extended lifespan.
While certain practices can make you live longer, others may lead to lifespan shortening. In this article, we will explore each of these habits and delve into the scientific foundation behind them, providing a comprehensive understanding of how our choices impact our longevity.
Living a longer, healthier life is possible for everyone. By following ten simple rules and some small tweaks to your regular life, you can stay strong, happy, and vibrant for years to come.

Numerous factors affect the process of healthy aging and longevity. While some of these aspects, such as genetics, are beyond our control, others are within our grasp, including engaging in physical activities, following a nutritious diet, regularly visiting healthcare professionals, and taking care of our mental well-being.

In recent years research discovered certain actions that can be taken to enhance our health, enable us to live independently, sustain our quality of life as we age, and ultimately promote longevity. Keep reading to explore the research and discover how you can promote healthy aging and add some extra years to your life.

1. Exercise

Middle-age woman running in the park

Physical activity is a crucial component of overall well-being and healthy aging, regardless of whether you enjoy it or not. Scientific studies have shown that individuals who engage in regular exercise not only live longer but may also experience a higher quality of life, with fewer years spent in pain or disability.

Research conducted on adults aged 40 and above revealed that taking 8,000 steps or more per day, instead of only taking 4,000 steps, resulted in a 51% reduced risk of death from all causes.¹

Another meta-analysis study (meaning study analyzed results from other studies on this topic) found that walking more steps each day can help lower the risk of dying, especially for people under 60. For older adults, the risk of dying decreases up to a certain point (around 6000-8000 steps per day) and then stays the same even if they walk more. For younger adults, the risk keeps decreasing up to around 8000-10000 steps per day.² So reaching those 10000 steps per day can really extend your life. Activities that keep your body moving, such as gardening, walking the dog, and using stairs instead of elevators, can all increase your daily step count.

Besides its many other benefits, exercise is crucial for maintaining a healthy weight. Being obese can lead to a higher risk of death, disability, and various diseases, such as type 2 diabetes and high blood pressure. However, being too thin is not always healthy, as it may weaken your immune system, increase the risk of bone fractures, and indicate underlying illnesses. Both obesity and underweight conditions can result in a loss of muscle mass, which may make a person feel weak and fatigued.

As people age, their muscle function often declines, leading to a lack of energy and independence. However, exercise can help older adults maintain their muscle mass. Moderate to vigorous physical activity is strongly associated with muscle function, regardless of age. This suggests that exercise could potentially prevent age-related muscle function decline.

Maintaining muscle mass through strength/resistance training can help older adults live longer. A study showed that muscle mass is a better predictor of longevity than weight or body mass index (BMI) in individuals over the age of 55.³

Moreover, research suggests that when it comes to longevity, keeping a regular exercise routine may be even more important than our genes.⁴ Exercise activates all molecular pathways linked to longevity in our bodies leading to numerous health benefits and, ultimately, life extension.⁵

2. Healthy Diet

By making wise food choices, you can protect yourself against certain health conditions as you get older. It’s not just about your weight – with so many diets to choose from, it can be hard to know what to eat. The 2020-2025 Dietary Guidelines for Americans offer healthy eating recommendations for every stage of life, including a diet rich in fresh produce, whole grains, healthy fats, and lean proteins.

Research indicates that the Mediterranean-style eating pattern, which incorporates fresh produce, whole grains, and healthy fats, but less dairy and more fish than a typical American diet, could positively affect your health. People closely following the Mediterranean-style diet have a considerably lower risk of sudden cardiac death.⁶

The DASH diet is another eating plan that may benefit your health. This low-salt diet has been shown to help people reduce their blood pressure, lose weight, and lower their risk of type 2 diabetes and heart disease, the risk of all of which increases with aging.⁷

The MIND diet, combining elements of Mediterranean and DASH diets, may also benefit healthy aging. Studies suggest that people who stick to the MIND diet have better cognitive function than those who follow other eating styles.⁸

Finally, the longevity diet emphasizes a high intake of plant-based whole foods, including vegetables, fruits, whole grains, legumes, nuts, and healthy fats. One key aspect of the longevity diet is calorie restriction or intermittent fasting. This involves reducing the number of calories consumed daily or following a pattern of alternating periods of eating and fasting.⁹ This approach extends life across many animal species and is believed to promote healthspan and longevity in people.

3. Quality Sleep

Good quality sleep is a foundation for overall well-being and longevity. Getting enough sleep each night is important for all aspects of our health, including mental sharpness. Poor night sleep and chronic sleep deprivation exacerbate many health conditions, including insulin resistance, obesity, heart disease, and hormonal and immune imbalances.

Although older adults require the same amount of sleep as younger adults, they often don’t get enough due to factors such as illness, pain, or medication. Insufficient or poor-quality sleep can lead to irritability, forgetfulness, depression, and an increased risk of accidents or falls.

Sleep quality is also critical for cognitive function and mood. Older adults who experience poor sleep quality have more difficulty with problem-solving and concentration.¹⁰ Additionally, research suggests that inadequate sleep may be linked to an increased risk of dementia later in life, as well as the exacerbation of depression symptoms.¹¹ ¹²

Furthermore, a recent study showed that older adults (older than 65 years) who frequently nap and have poor sleep quality are at a higher risk of dying within the next five years.¹³

You can do many things to improve your sleep quality instantly, such as adopting healthy sleep habits and improving your sleep environment.

4. Regular Medical Checkups

Regular medical checkups and the use of wearable health monitors are essential for longevity, as they provide valuable insights into our overall health and well-being. By staying proactive about our health, we can identify potential issues early on and take appropriate measures to prevent or manage them, ultimately promoting a longer and healthier life.

Research has shown that regular checkups and blood work can assist doctors in detecting chronic diseases at an early stage, as well as helping patients reduce risk factors for disease, such as high blood pressure and cholesterol levels. In addition, individuals who regularly visit their doctor have reported improved quality of life and overall well-being.¹⁴

Wearable health monitors, such as fitness trackers and smartwatches, have become increasingly popular as tools for tracking and managing our health. These devices provide real-time data on various health metrics, such as heart rate, sleep patterns, and physical activity levels. Numerous studies have demonstrated that wearable devices empower individuals by aiding in diagnosing health conditions, promoting positive behavior changes, and enabling self-monitoring of health status.¹⁵

By using wearable health monitors, we can establish and maintain healthier habits, such as regular exercise, better sleep, and stress management.¹⁶ These lifestyle changes can improve our health and make us live longer by reducing the risk of chronic conditions, improving mental health, and enhancing cognitive function.

Social connection holds immense importance for a long and healthy life, as it greatly influences both physical and mental well-being. Human beings are inherently social creatures, and our relationships with others are vital in shaping our overall health and happiness. By nurturing meaningful social connections, we can enjoy many benefits contributing to a longer, more fulfilling life.

However, as people age, they may experience various changes, such as hearing and vision loss, memory loss, disabilities, difficulties with mobility, and the loss of loved ones. These changes can make it challenging to maintain social connections, resulting in older adults feeling socially isolated or lonely.

Studies have indicated that older adults who experience social isolation or loneliness may be at a greater risk for heart disease, cognitive decline, and depression.¹⁷ ¹⁸

At an older age, being social is also crucial for physical health and attaining exercise goals. Research demonstrated that older adults with regular contact with family and friends were more physically active than those without.¹⁹

Fortunately, there are many ways that can help you to enrich your social life and stay connected.

6. Good Mental Health

Mental health is the next crucial component in pursuing a long and fulfilling life. It is imperative to maintain both our physical and psychological well-being. Just like our bodies, our minds need care and attention too. In fact, research shows that good mental health can help us live longer and better.²⁰

Unfortunately, depression is a common mental health issue worldwide, affecting millions of people. According to the World Health Organization, depression is a leading cause of disability across the globe.²¹ What is more striking is that depression can also shorten our lifespan.

Studies show that people with depression may have a higher risk of early death.²² This can be explained by the detrimental effects of depression on the body and the reduced likelihood of engaging in health-promoting behaviors when suffering from the condition.

Depression harms our bodies in different ways. Studies from all around the world have also shown that depression increases the risk of heart disease and metabolic disorders.²³ Having recurring episodes of depression is a risk factor for developing dementia. For instance, a study involving more than 1,000 older adults found a link between the number of depressive episodes and a greater chance of developing Alzheimer’s disease.²⁴

Anxiety is another common psychological condition that can significantly influence our overall well-being, healthspan, and longevity. Characterized by excessive worry, restlessness, and apprehension, anxiety can manifest in various ways and ages, affecting both mental and physical health.

Research indicates that chronic anxiety can contribute to a range of adverse health outcomes, including increased risk of cardiovascular disease, high blood pressure, and weakened immune function.²⁵ These physical health issues, in turn, can reduce healthspan and potentially shorten life expectancy.

Anxiety might be even harder to spot than depression. Nevertheless, research suggests that chronic anxiety reduces life expectancy.²⁶

As we age, the risk of developing depression or anxiety increases, but spotting them is not always easy. It’s crucial to seek evaluation from a healthcare professional as soon as you notice any symptoms. If you suspect that you or a loved one may be experiencing depression, the first step is to schedule an appointment with a doctor or healthcare provider. Prevention and early treatment are keys to fast recovery.

7. Stress Management and Emotional Stability

Unmanaged stress can lead to a variety of physical and mental health issues, including cardiovascular disease, weakened immune function, and mood disorders such as anxiety and depression.²⁷ Consequently, learning to manage stress and maintain emotional stability is essential for overall well-being and increased life expectancy. The effect of emotional health on life expectancy is very complex and probably mediated through different mechanisms.

Research has demonstrated that individuals with strong emotional health and effective stress management techniques tend to experience improved physical health and enhanced quality of life.²⁸ Additionally, emotional stability has been linked to a reduced risk of developing chronic diseases, such as diabetes and hypertension, which can negatively impact healthspan and longevity.²⁹

Stress management techniques, such as mindfulness meditation, regular exercise, and social support, can improve emotional health and promote longevity. These practices can help alleviate the detrimental effects of stress on the body and mind, fostering a sense of emotional balance and well-being.

8. Brain Exercise

Cognitive health determines the quality of life and affects the overall life expectancy. Maintaining optimal cognitive function throughout life allows us to perform daily tasks more effectively and enhances our ability to cope with various challenges that come with aging.

Cognitive skills encompass various mental abilities, such as thinking, learning, reading, reasoning, memorizing, and paying attention. These skills tend to change over the lifespan, typically reaching their peak during young adulthood and gradually declining after middle age.³⁰

The decline in cognitive function may become more pronounced with age, with some individuals eventually developing more severe cognitive impairments, such as dementia or Alzheimer’s disease. These conditions significantly impact an individual’s ability to maintain independence and engage in everyday activities, ultimately affecting their quality of life and longevity.³¹

Engaging in mentally stimulating activities throughout life helps maintain neural connections, foster the development of new ones, and support overall cognitive function. We can effectively combat age-related cognitive decline by continuously learning and challenging the brain. Various techniques can help you stimulate and train your brain to enhance mental sharpness and promote a healthier, more fulfilling life.

9. Right Mindset

Having the right mindset can predispose us to a longer life. Our mindset consists of many components, including our beliefs, general outlook on life, attitudes towards ourselves and the world around us, and having a sense and purpose in life. Often this concept is referred to as a longevity mindset. A longevity mindset is a positive and proactive attitude towards aging, focusing on maintaining a healthy lifestyle and prioritizing overall well-being throughout life. This mindset can significantly impact our health and lifespan by influencing our daily habits, choices, and behaviors.

Our beliefs about aging, whether positive or negative, influence health outcomes as we age. Holding negative beliefs about aging may exacerbate adverse health effects, elevate Alzheimer’s disease markers, and accelerate cellular aging.³² ³³ ³⁴ On the other hand, embracing positive views about aging could potentially reduce the risk of developing dementia³⁵ and obesity.³⁶

Having a positive outlook on life can increase our life expectancy by as much as eight years. Optimistic people live 11 to 15% longer on average and are more likely to achieve “exceptional longevity,” compared to their pessimistic compatriots.³⁷ There are many biological mechanisms underlying this causality, including better stress management, stronger social connections, and better lifestyle choices. A few techniques can help you develop an optimistic way of thinking, and some techniques can help develop a longevity mindset.

10. Quitting Bad habits

If you have bad habits like tobacco smoking or alcohol use, consider quitting them completely.

Smoking is a leading cause of preventable diseases and premature death worldwide.³⁸ ³⁹ Quitting smoking significantly reduces the risk of developing numerous health issues, including lung cancer, heart disease, stroke, and chronic obstructive pulmonary disease, and improves your blood circulation and your ability to exercise.

It doesn’t matter how long you’ve been smoking: ceasing smoking at any point in life leads to health improvements and prolongs life expectancy. A research study involving nearly 200,000 individuals showed that older adults who stopped smoking between the ages of 45 and 54 experienced an increase in life expectancy of approximately six years compared to their smoking counterparts. Similarly, those who quit between the ages of 55 and 64 extended their lives by around four years.⁴⁰

Alcohol consumption is another harmful habit that can negatively impact health and longevity. Despite some earlier beliefs that some amount of alcohol, particularly red wine, can be beneficial for longevity and cardiovascular health, the latest research disproves these beliefs.⁴¹ In fact, no alcohol amount is good for health.

Even low-to-moderate alcohol intake (1-2 drinks/day) has adverse effects on the brain and body. It influences inflammation levels in our body, sleep, neurodegeneration, cancer risk, gut microbiome, brain structure, hormonal balance, mood, and behavior. ⁴² Alcohol consumption changes brain structure and accelerates the aging of some brain regions.⁴³ ⁴⁴

In summary, quit smoking and consider stopping or limiting the use of alcohol: it will significantly improve your overall health and well-being and reduce the risks of many age-related diseases.

Recap and final thoughts

Embracing a longevity mindset, quitting harmful habits like smoking and alcohol consumption, and focusing on mental, emotional, and physical well-being can significantly extend your life expectancy.

By integrating wholesome practices such as maintaining a balanced diet, exercising regularly, managing stress, fostering social connections, and engaging in lifelong learning, you can enhance your overall quality of life and enjoy a longer, more fulfilling life.

Remember, making positive changes to live longer and support a healthier future is never too late.

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