Human lifespans are getting longer, but as age increases, so does the risk of developing conditions like arthritis, diabetes, and heart disease, which increasingly impact daily life. While most people desire longevity, improving the quality of life in later years is also crucial.
Summarizing reports from international media, several longevity experts have shared the 7 healthy habits they practice. These don't require significant expense and can make life richer and more vibrant.
7 Habits Experts Advocate for Extending Healthspan
1. Live with Purpose
Dr. Erin Martinez, an associate professor specializing in healthy aging at Kansas State University, says the primary way to live longer and healthier is to live with purpose. This means finding a clear reason for living every day. The purpose doesn't need to be grand; it can be small yet meaningful things, like tending a garden, caring for a pet, or maintaining relationships. Having life goals makes people more attentive to their health.
A recent study published in The American Journal of Geriatric Psychiatry also highlights another benefit of having purpose: preventing dementia. Researchers found that individuals with a higher sense of purpose in life had a 28% lower likelihood of developing dementia.
2. Maintain Social Connections
Staying socially active helps prevent cognitive decline. Multiple studies show that social isolation leads to memory decline in older adults and may contribute to dementia. Chronic, persistent loneliness can cause brain shrinkage. Another study found that experiencing loneliness in childhood, even if it didn't persist into adulthood, may increase the risk of dementia later in life.
From another perspective, the quality of relationships is the greatest factor for a long, happy, and healthy life. The people around us influence all aspects of our lives—a conclusion from an 87-year-long Harvard study.
Dr. Douglas Vaughan, director of the Potocsnak Longevity Institute at Northwestern University Feinberg School of Medicine, states that social relationships have an impact on healthy longevity that's as significant as any medication. Social integration and meaningful relationships can reduce inflammation, dampen stress hormone responses, and lower mortality rates as effectively as quitting smoking.
3. Build Connections Across Generations
Martinez says forming intergenerational connections with people of different ages benefits both physical and mental health. "Friendships across ages," including mentoring younger people, learning from older adults, or simply interacting with neighbors of all ages, can bring significant benefits for long-term health, keeping the mind sharp, perspectives broad, and fostering a sense of belonging.
4. Avoid Harmful Habits
Martinez points out that the most effective way to extend lifespan is to avoid doing things that shorten it. Habits like smoking, excessive drinking, drug use, and distracted driving increase the risk of premature death. A 2012 study found that a healthy lifestyle can extend women's lifespans by 5 years and men's by 6 years.
Research has shown that smoking increases the risk of cancer, stroke, heart disease, lung diseases, and a host of other health issues. Similarly, consuming more than 14 units of alcohol per week increases the risk of life-threatening illnesses, including oral, throat, and breast cancers, stroke, heart disease, liver disease, and brain or nervous system damage.
5. Volunteer
Volunteering builds social connections, provides physical activity, and fosters a sense of purpose, combating loneliness and depression. Studies consistently show that volunteers tend to live longer and report higher levels of happiness and satisfaction across all age groups. A 2005 study found that people aged 70 and older who volunteered regularly had significantly lower mortality rates than non-volunteers.
6. Adjust Dietary Habits
Substantial evidence indicates that a Mediterranean-style diet—regularly eating vegetables, fruits, nuts, legumes, and whole grains while minimizing ultra-processed foods—is most beneficial for health. However, when you eat is also important. The intermittent fasting methods (eating within a specific time window) popular in recent years are not necessarily more effective for weight loss than standard caloric restriction. While intermittent fasting can align digestive functions with other bodily signals (like sleep), potentially bringing benefits like weight loss, improved heart health, and regulated blood sugar levels, concerning research suggests that an 8-hour eating window (like the 16:8 method) may increase the risk of cardiovascular death by 91%. It is not recommended for children, adolescents under 18, pregnant or breastfeeding women, individuals with diabetes, or those with a history of eating disorders.
7. Consistent Sleep Schedule
Sleep is the body's repair program. Vaughan emphasizes the importance of maintaining a regular sleep pattern. Consistent sleep timing and quality restore metabolic balance, maintain vascular function, and stabilize immune signaling.
He adds that chronic sleep deprivation or irregular sleep accelerates the appearance of biological aging markers, such as epigenetic drift and insulin resistance. Conversely, a stable circadian rhythm is associated with a healthier longevity trajectory. The circadian rhythm is the body's natural 24-hour cycle regulating sleep and wakefulness. Healthy adults are advised to get 7 to 9 hours of sleep per night. Research shows that chronic sleep deprivation increases the risk of high blood pressure, diabetes, obesity, depression, heart disease, and stroke.
