National Institute on Aging Scientific Director Dr. Luigi Ferrucci shared evidence-based strategies from geriatricians on how to extend your lifespan and healthspan, adding more vibrant years to your life.
Stay active
Experts agree that keeping your body moving is essential for extending both your lifespan and healthspan. Research consistently shows that regular exercise and staying physically active as you age lowers the risk of early death. A study published in JAMA International Medicine highlighted that increasing physical activity could prevent many deaths among U.S. adults.
Another study published in Circulation that same year found that engaging in 150 to 300 minutes of moderate exercise, 75 to 150 minutes of vigorous physical activity, or an equivalent combination of both, is linked to a lower risk of dying from various causes.
Regular physical activity benefits the circulatory system, heart and overall health, and it also helps prevent chronic diseases and falls particularly in older adults. Professor of Geriatric Medicine and Hospice and Palliative Medicine Dr. Anna Chang at the University of California, San Francisco notes that developing balance and coordination, cardiovascular endurance and muscle strength early in life sets a strong foundation for aging gracefully.
Find the exercise you enjoy and can stick with. Just walking for a little over 20 minutes a day can meet the American Heart Association’s recommendation of 150 minutes of moderate exercise each week, making a significant impact on your health.
Eat more fruits and vegetables
Experts recommend focusing on moderation, with an emphasis on eating more organic fruits and vegetables while cutting back on processed foods. The Mediterranean diet – rich in fish, fresh produce, legumes, nuts, olive oil and whole grains – is a great example of a healthy and nutritious eating pattern. It’s been linked to a lower risk of cancer, diabetes, dementia and heart disease. (Related: Longevity science: Study reveals benefits of nutraceuticals and the Mediterranean diet when it comes to improving lifespan.)
While maintaining a healthy weight is often seen as important, Professor of Health Policy and Aging Dr. John Rowe at Columbia University suggests that it becomes less critical as people age. In fact, he’s more concerned about patients who lose weight than those who gain it. (Related: Experts, studies recommend eating like your ancestors to boost longevity.)
Prioritize good sleep
Don’t underestimate the importance of sleep in healthy aging. Research shows that getting adequate, quality sleep is linked to a lower risk of early death and can even extend your lifespan. Good sleep is vital for brain health as well. Research published in the journal Aging revealed that people who slept fewer than five hours a night faced twice the risk of dementia. Addressing sleep issues can significantly reduce the risk of both dementia and overall mortality in older adults.
University of California, San Diego, Chief of Geriatrics, Gerontology and Palliative Care Dr. Alison Moore suggests that as you age, you actually need more sleep –aim for seven to nine hours of quality sleep a night for optimal health and overall well-being.
Avoid smoking and limit alcohol consumption
It is well known that smoking is harmful and increases the risk of many serious diseases. As Rowe puts it: "There is no safe level of cigarette smoke."
Excessive alcohol consumption is also increasingly recognized as a health risk. Drinking more than one drink per day for women or two for men can raise the chances of developing heart disease, liver issues and several cancers, including breast, colorectal, esophageal, head and neck and liver cancers.
Manage chronic conditions
According to the Centers for Disease Control and Prevention (CDC), may Americans face chronic health issues: nearly half have high blood pressure, 40 percent have high cholesterol and over a third have pre-diabetes. While healthy habits can help manage these conditions, sometimes lifestyle changes alone aren’t enough. It is crucial to follow your doctor’s advice and consider more natural management and treatment options to keep these conditions under control.
Chang emphasizes that although monitoring and medication might not be enjoyable, managing these aspects effectively contributes to a longer, healthier life.
Prioritize your relationships
Mental health is as crucial as physical health. Chang notes that loneliness can be as harmful as smoking, increasing the risk of dementia, heart disease and stroke. Strong relationships are essential for both happiness and health. The Harvard Study of Adult Development shows that good relationships are the top predictor of well-being.
Massachusetts General Hospital psychiatrist Dr. Waldinger adds that loneliness is as damaging as alcoholism or smoking. The study found that close connections, more than fame or wealth, lead to better health throughout life and greater happiness. They protect against life’s challenges and are stronger indicators of a long, happy life than genetics, IQ or social class.
Rowe highlights that one of the best ways to gauge an elderly patient’s future well-being is by asking about their social interactions. Maintaining relationships is a key part of self-care.
Cultivate a positive mindset
Optimism can also contribute to a longer life. Studies, including one published in JAMA Network Open, reveal that optimistic people tend to live five to 15 percent longer and have a lower risk of heart disease. This is likely due to healthier habits and lower rates of chronic conditions among optimistic adults, even when other factors are considered.
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