5 Science-Backed Habits That Help You Live Longer

Whether you’re looking to nurture your backyard garden or excel in your career, it requires a delicate balance of discipline and grace. The same is true for healthy aging. Keep reading to learn five science-backed habits that can help you live a longer, healthier life.

Ready, Set, Go — Move Your Body

As we age, it’s normal to become less physically active, but regular exercise is one of the best things we can do for our overall health. Prioritizing your physical health can help increase your mobility, prevent falls and fractures, lower your risk of age-related and chronic diseases and boost cognitive functioning. Think of exercise as the oil you put in your car to keep things running smoothly.

According to the National Library of Medicine, certain exercises are especially beneficial as we age, including:

• Balance exercises: Improves coordination and builds strength to prevent falls
• Endurance and aerobic exercises: Strengthens your heart and lungs while boosting circulation
• Flexibility exercises and stretches: Helps you fluidly move your body and protect from muscle injuries
• Strength exercises: Keeps your muscles strong to sustain everyday movements and activities

We suggest aiming for 20 to 30 minutes of physical exercise every day to maintain your physical health.

Fuel Your Body the Right Way

Have you heard the saying, “You reap what you sow?” While the principle is simple, it can be challenging to maintain, especially when it comes to our diet. In today’s fast-paced society, we often don’t have time to sit down and cook a nutritious meal. Instead, we opt for something quick and tasty.

While fast food restaurants are convenient, they don’t provide our bodies with the nutrients they need. Instead, eat a diet that’s high in nutrients, vitamins and minerals. Eating nutrient-dense foods will help lower your cholesterol and blood pressure, reduce your body mass index (BMI) and even help prevent certain diseases. At every meal, try to strike a balance between protein, healthy carbohydrates and fruits or veggies. Doing so can help increase your lifespan naturally.

While food is fuel for our bodies, we often consume other substances that have a direct impact on our health and longevity. Tobacco use and excessive alcohol consumption are two of the most common and detrimental things we can do to our bodies.

Tobacco Use

Long-term tobacco use can lead to respiratory and cardiovascular conditions and even cause various types of cancer. If you don’t smoke or use tobacco products, it’s best not to start. But if you do, we understand that the process of stopping your habit can feel overwhelming, but you’re not alone. Even if you’ve been smoking for a long time, quitting can help you feel better and add years to your life.

Excessive Alcohol Use

Excessive alcohol use can lead to chronic health conditions, like heart disease, liver failure and stroke. Other than these health conditions, excessive alcohol consumption increases your risk for bodily injuries by impairing your physical, mental and cognitive functioning. It can also worsen preexisting health problems and reduce life expectancy by several years. Limiting alcohol to around one drink per day greatly increases your chances of living a longer, happier life.

Nurture Your Mental Health

Our mental and physical health are intricately interconnected. Oftentimes, those struggling with mental health conditions experience physical effects. Chronic stress can increase your chances of experiencing cardiovascular disease, high blood pressure and neurological conditions.

According to the National Institute on Aging, those with a history of mental health problems age at a faster rate when measured by several biomarkers and assessments of sensory, motor and cognitive functioning.

Finding ways to manage and reduce your stress can help you live a more peaceful life and lead to more days under the sun. If you’re struggling with your mental health, you aren’t alone. We offer comprehensive behavioral health programs and treatments to help you feel like yourself again. Nurturing your mental health benefits you in more ways than one.

Grow and Invest in Your Relationships

As you age, it’s normal for your social circles to shrink. But it’s important to remember that we all need social connections to thrive. With older people spending more time alone, they’re more vulnerable to loneliness and social isolation, which can have negative health effects, like:

• Cognitive decline
• Decreased longevity
• Depression
• Development of Type 2 diabetes
• Heart disease
• Weakened immune system

There are effective ways to combat loneliness and social isolation. If you’re able, try scheduling a weekly or monthly meal with family to stay connected, or set up video calls. You can also consider trying out a new hobby or getting involved in a club or your local church. Remember, you’re not alone — you’re loved and seen.

Prioritize Quality ZZZs

A study was conducted involving 172,321 adults to assess the association between healthy sleep patterns and the risk of mortality and life expectancy. According to that study, individuals who got adequate amounts of sleep lived about five years longer than those who didn’t. Those who don’t get enough sleep are at a higher risk for other health conditions like heart attacks, dementia and diabetes.

We know that for some people, like shift workers, for example, getting seven to nine hours of sleep a night can be challenging. But even if you’re getting less overall sleep, there are steps you can take to improve your sleep quality, like:

• Avoiding large meals before bed
• Dimming the lighting in your room
• Keeping the room cool
• Limiting screen time

Helping You Live a Longer, Healthier Life

At UChicago Medicine AdventHealth, we’re dedicated to improving your whole health — in body, mind and spirit. Visit us here to learn more about our wellness care services and how we can partner with you for a lifetime of health, or schedule an appointment with a doctor near you.