Maintaining a balanced, healthy life starts with our daily habits.
Eating a diet rich in whole plant foods like fruits, veggies, whole grains, legumes, nuts, and seeds is hands down one of the best things you can do for your health and longevity.
Promoting eating patterns like the Mediterranean diet. (1)
These foods are packed with essential nutrients, fiber, and antioxidants that protect against chronic diseases.
I'm not saying you have to go full vegan (although props to you if you do.), but making plants the star of your plate is a surefire way to boost your health and increase your lifespan.
Regular physical activity is crucial for maintaining health and promoting longevity.
Aim for at least 150 minutes of moderate exercise (like brisk walking) or 75 minutes of vigorous activity (like jogging) per week.
But don't stop there - the more you move, the better.
Exercise improves cardiovascular health, maintains muscle mass, and boosts mood and brain function. (2)
It's like the fountain of youth in workout form.
Carrying excess weight, especially around the midsection, can take years off your life. (3)
But here's the good news: even modest weight loss can have significant health benefits.
Focus on eating whole, nutrient-dense foods and moving your body regularly.
Crash diets and extreme measures aren't sustainable (or fun). Slow and steady wins the race when it comes to weight loss and longevity.
Chronic stress is a silent killer.
It contributes to inflammation, high blood pressure, poor sleep, and unhealthy behaviors, all of which can shorten your lifespan. (4)
Finding healthy ways to manage stress is crucial for longevity.
Deep breathing, meditation, time in nature, and connecting with loved ones are all great options.
Find what works for you and make it a non-negotiable part of your daily routine.
Sleep is the ultimate longevity hack.
During sleep, your body repairs tissues, consolidates memories, and regulates hormones. (5)
Skimping on shut-eye can lead to a host of health problems and even shorten your lifespan.
Aim for 7-9 hours of quality sleep each night.
Create a relaxing bedtime routine, keep your bedroom cool and dark, and limit screen time before bed. Your body (and your longevity) will thank you.
When it comes to longevity, what you put on your plate matters. A lot.
Nuts and seeds are tiny but mighty when it comes to longevity.
They're packed with healthy fats, plant-based protein, fiber, vitamins, and minerals that protect against chronic diseases.
Studies show that regularly eating nuts is associated with a lower risk of heart disease, diabetes, and even some forms of cancer. (6)(7)
Aim for a handful of nuts or seeds (like almonds, walnuts, chia seeds, or pumpkin seeds) each day.
Leafy greens like spinach, kale, and collard greens are some of the most nutrient-dense foods on the planet.
They're loaded with vitamins, minerals, and antioxidants that fight inflammation and protect against age-related diseases.
Eating a diet rich in leafy greens has been linked to a lower risk of obesity, heart disease, high blood pressure, and even cognitive decline. (8)
Try to include a serving or two of leafy greens in your diet each day.
Berries are nature's candy - and they're also a powerful longevity food.
Blueberries, strawberries, raspberries, and blackberries are all packed with antioxidants that fight inflammation and protect against chronic diseases.
Studies have shown that regularly eating berries can improve heart health, boost brain function, and even reduce the risk of certain cancers. (9)
Aim for a cup of fresh or frozen berries each day.
Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are essential for heart and brain health.
Omega-3s have powerful anti-inflammatory properties and have been shown to reduce the risk of heart disease, stroke, and cognitive decline. (10)
Aim to eat fatty fish at least twice a week.
If you're not a fan of fish, you can also get omega-3s from plant-based sources like flax seeds, chia seeds, and walnuts.
Olive oil is a staple of the Mediterranean diet, which is often touted as one of the healthiest diets in the world.
And for good reason - olive oil is packed with heart-healthy monounsaturated fats and antioxidants that protect against chronic diseases.
A large review of studies in 841,000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease. (11)
Use olive oil in place of other cooking oils or as a dressing for salads and veggies.
Further reading: Treating Gut Health and Autoimmune Disease with Glucans
While diet is certainly important for longevity, it's not the only factor.
Strength training isn't just for bodybuilders; it's essential for healthy aging.
As we age, we naturally lose muscle mass and bone density, which can lead to frailty and an increased risk of falls and fractures.
Engaging in regular strength training (at least twice a week) can help maintain muscle mass, strengthen bones, improve balance, and boost metabolism.
It's never too late to start; even people in their 80s and 90s can benefit from light strength training.
Mindfulness meditation is a powerful tool for reducing stress, improving focus, and enhancing emotional well-being.
And it turns out, it may also help you live longer.
Studies have shown that regular meditation can actually slow cellular aging and reduce inflammation in the body. (12)
Start with just a few minutes a day and gradually work up to longer sessions.
There are plenty of apps and online resources to help guide you.
Social isolation and loneliness can be just as harmful to your health as smoking or obesity. (13)
On the flip side, having strong social connections can actually help you live longer.
Make time for the people who matter most to you. Join a club or group that shares your interests. Volunteer in your community.
The more connected you are, the better off you'll be - both mentally and physically.
Having a sense of purpose and meaning in life is essential for healthy aging.
People who feel like their life has direction and significance tend to live longer than those who don't.
Take some time to reflect on what matters most to you. Set goals and work towards them.
Engage in activities that bring you joy and fulfillment.
When you have a reason to get up in the morning, you're more likely to take care of yourself and live a longer, healthier life.
Keeping your brain active and engaged is crucial for cognitive health as you age.
Just like your muscles, your brain needs regular exercise to stay sharp. Challenge yourself to learn new things.
Take a class, learn a language, or pick up a new hobby. Do puzzles, play games, and engage in mentally stimulating activities.
The more you use your brain, the better it will function - both now and in the future.
Find out more about our beta glucan day
When it comes to longevity tips, understanding the medical factors that impact life expectancy is crucial.
One of the most important things we can do for our longevity is to stay on top of recommended health screenings. These can catch potential problems early, when they're most treatable.
I'm religious about my annual physical, mammogram, and skin check.
It's not always fun, but it gives me peace of mind knowing I'm being proactive.
Your doctor can advise on the optimal screening schedule based on your age, sex, family history and personal risk factors.
For those of us living with chronic diseases like diabetes, heart disease, COPD or autoimmune disorders, carefully managing these conditions is key to longevity.
This means following treatment plans, monitoring symptoms, and making healthy lifestyle choices to prevent complications.
High blood pressure is a silent killer, increasing the risk of heart attack, stroke, kidney disease and dementia. (14)
But the good news is, it's largely preventable and manageable through diet, exercise, stress reduction and medication when needed.
I monitor my blood pressure at home and discuss my numbers with my doctor.
Small changes like reducing salt intake and getting regular exercise can make a big difference in keeping those numbers in a healthy range.
Cardiovascular diseases are the leading cause of death worldwide, but an estimated 80% of premature heart disease and stroke is preventable through healthy lifestyle choices. (15)
This means not smoking, maintaining a healthy weight, being physically active, eating a nutritious diet, managing stress, and controlling blood pressure and cholesterol.
I've made heart-healthy habits a priority, and it's reassuring to know that every brisk walk and kale salad is an investment in my cardiovascular health and longevity.
One lesser-known but highly effective longevity booster is beta glucan.
Found in foods like oats, barley, and certain mushrooms, beta glucan is a type of soluble fiber that has been shown to enhance immune function and reduce inflammation. (16)
This powerful compound works by stimulating the activity of immune cells, helping the body to fend off infections and diseases more effectively.
Incorporating beta glucan into your diet can also improve heart health by lowering cholesterol levels and stabilizing blood sugar, thereby reducing the risk of chronic conditions such as heart disease and diabetes. (17)
Adding foods rich in beta glucan to your diet is an easy yet impactful way to support your overall health and longevity.
From eating a rainbow of fruits and veggies to getting your zen on with meditation, these habits can make a real difference in how you feel and how long you live.
Start small. Pick one or two of these longevity tips and focus on making them a part of your daily routine.