Ways to Live a Longer Life

 

Human longevity is affected by a complex number of factors, including lifestyle.

Research indicates that lifestyle choices, particularly diet and exercise, play an outsized role in determining whether or not we live long, healthy lives.

“The question we really should be asking and focusing on is what is healthy aging and healthspan, not life span,” Amanda Boyce, Health Scientist Administrator in the Division of Aging Biology, NIH’s National Institute on Aging, said.

At age 50, you could live up to 14 years longer if you have:

• follow a healthy diet
• never smoked
• maintain a healthy weight
• are regularly active (over 30 minutes per day of moderate or vigorous activities)
• keep alcohol to a moderate consumption (5 to 15 g per day for women and 5 to 30 g per day for men)

Healthy Diet

When it comes to diets that improve longevity and prevent disease, the Mediterranean diet and the Japanese/Okinawan diet are the best. Both emphasize similar dietary patterns: 

They are heavy on fish as a source of protein, which is rich in brain-boosting and heart-healthy fats. They also include plenty of whole vegetables (fresh or fermented) and limit heavily processed foods and sugar.

In a 2020 study, adults who followed a diet rich in fruits and vegetables for 8 weeks had a reduced risk of cardiovascular disease.

Another 2020 study found that every 66-gram increase in daily fruit and vegetable intake was associated with a 25% lower risk of developing type 2 diabetes.

A 2020 review of studies also suggests consuming an adequate amount of fruit and vegetables is associated with lower risk of:

• heart disease
• stroke
• cancer
• premature death

Meanwhile, in an observational study of almost 200,000 adults, those who ate the most whole grains had a 29% lower rate of type 2 diabetes than those who ate the least.

Research from 2020 links consuming more whole grains with reduced risk of:

• diabetes
• obesity
• cardiovascular disease
• cancer

“When we think about longevity, we must consider dietary patterns and changes that will provide long-lasting impact and, most importantly, are sustainable!” said Alyssa Kwan, Clinical Dietitian in Cardiology, Stanford Medicine.

Shed excess pounds

Obesity is linked to numerous chronic illnesses, including cardiovascular disease and diabetes, and even a shorter lifespan.

But rather than just trying to lose weight, learn about the ideal body weight for your age, sex and height.

“Maintaining a healthy weight across life stages is critical for healthy aging and for improving both lifespan and healthspan,” said Frank B. Hu, professor and chair of the Department of Nutrition, Harvard T.H. Chan School of Public Health.

 “Maintaining a healthy body weight through diet and exercise is something that I have continually strived for,” Hu added.

Cut down on sitting

As our lives have become more sedentary, science has homed in on the negative effects that can have on longevity and disease risk.

“Sedentary behavior, such as prolonged TV watching, has been associated with an increased risk of chronic diseases, including diabetes, cardiovascular disease and premature death. This heightened risk is primarily attributed to increased obesity and the displacement of physical activity,” said Hu.

Even if you exercise regularly, sedentary behavior has serious health risks associated with it. 

Exercise — the more, the better

Regular exercise is one of the best things you can do for your health. The benefits extend to brain health and cognition, too.

New research published in December 2024 found that among older adults, cardiorespiratory fitness was an excellent indicator of brain health across multiple domains of cognition, including memory.

“The two things in older adults that we see as a result of aging that lead to decreases in their quality of life are changes in cognition, and functionality, staying up on your feet. Exercise is far and away the thing that impacts both of them,” Katherine T. Ward, clinical section chief of geriatrics at Stanford Medicine, said.

In a 2020 study of 44,000 adults, researchers found that those who got 11 minutes of moderate-to-vigorous physical activity each day had a lower risk of death compared to those who only exercised at that intensity for 2 minutes.

The U.S. Centers for Disease Control and Prevention recommends 150 minutes of moderate intensity exercise per week, plus 2 days of muscle strengthening exercise.

Finding ways to increase physical activity and cut down on sedentary time in a manner that is enjoyable is key to making the habit sustainable.

Stop smoking

In a study led by Frank Hu and published in 2018, researchers found that “never” smoking was one of five key factors for prolonging life expectancy. The others were:

• maintaining a healthy weight
• regular physical activity
• healthy diet
• only consuming a moderate amount of alcohol

Cigarette smoking is associated with roughly one of every five deaths in the United States each year, amounting to more than 480,000 deaths annually.

Smoking is linked to everything from cancer and heart disease to diabetes and COPD (Chronic obstructive pulmonary disease). Stopping smoking not only lowers the risk of all these diseases but can add as much as ten years to life expectancy.

 “Overall, to improve longevity, think about sustainability. Consider other factors such as maximizing sleep, minimizing stress levels, and engaging in an active lifestyle ~150 minutes of physical activity weekly,” added Kwan.

To control stress, try to have strong relationships and staying in communication with friends to support mental health. Exercise can reduce stress by releasing pent-up energy and boosting the release of mood-lifting hormones called endorphins. Other mindfulness practices including meditation also help.