Free Longevity Boosters You Can Use Today

You don’t necessarily need supplements or biohacking to improve your health and longevity – it’s the free things that make the difference. 

Should you be preparing for a 100-year-lifespan? According to the Stanford Center on Longevity, the answer is yes. Thanks to better knowledge and access to good nutrition, exercise habits, financial planning and modern medicine, most people can expect to live longer than past generations. The best news? It’s the free things that make a difference, according to Jordan Metzl, MD, author of a new book called “PUSH:: Unlock the Science of Fitness Motivation to Embrace Health and Longevity.”

Good News for Healthy Longevity

“When we think about healthy longevity, adding life to years through improved health, the free things –  exercise, social interactions, and sleep – are among the most powerful drivers,” says Metzl. “Multiple studies examining lifestyle modifications,  including exercising at least 30 minutes per week, maintaining social networks for activities like walking clubs, and trying to keep a consistent sleep pattern with similar sleep and wake times, have been linked to improved health span. I tell my patients and readers to maximize the free things, especially since they’re evidence-based, before jumping into the more touted but less validated avenues.”

Here are three evidence-based tips for healthy longevity:

Staying Social is Good for You

Former Surgeon General Vivek Murthy warned the nation about the detriments of loneliness, noting that as much as 50 percent of the country struggles with it. Loneliness and isolation can increase the risk for premature death by 27percent. The antidote, then, is to find ways to stay connected—in person and not simply online.

Whether it’s joining a hobby group, such as a knitting circle, a church, a pickleball club, or simply taking regular walks in your neighborhood to forge connections, you’ll enhance the quality of your life along with your odds for living a longer life. The takeaway—making and keeping friends counts, not just for the fun and support, but for your health, too.

Get your ZZZs

Years ago, health experts didn’t put much thought into the value of sleep for your overall health and longevity, but that’s all changed. Today, experts recognize that lack of sleep can increase your risk of several health problems. Spending at least seven hours snoozing, however, allows your body to heal and restore itself.

If you struggle to get the quality sleep you need, a few simple changes can make a difference. Regular exercise is one of them, so make sure you’re getting the recommended 150 minutes of moderate intensity exercise. Creating a dark, cool environment is another trick to better sleep, as is adhering to a regular bedtime/wake up time and reducing screen time before bed. Another tip? Avoid that night cap, which might help you fall asleep, but will likely disrupt your night later on.

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Exercise: the fountain of youth

If there was an actual fountain of youth, exercise would be it. While the CDC recommends 150 minutes of moderate intensity exercise each week, research has also demonstrated that more is often better. Those who performed two to four times the recommended amount of exercise demonstrated a 26 percent to 31 percent lower all-cause mortality rate. Combining strength training and cardiovascular training leads to the best results, and leads to much higher quality of life and the ability to continue—at a minimum—activities of daily living (ADL).

Unfortunately, one tougher to control factor is socioeconomic status, which can impact longevity—negatively or positively. Those who live with less often lead shorter lives. But research does indicate that controlling what you can, however, and seeking opportunities to raise your socioeconomic status through education, when possible, can help.

YOUR TURN

Do you have any longevity tips or habits you’d like to share?  Let us know in the comments!

This article offered by Senior Planet and Older Adults Technology Services is for informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. If you think you may have a medical emergency, call your doctor or 911 immediately.  

Amanda Loudin is a Maryland-based freelancer who specializes in health and science content. Her work has appeared in The New York Times, The Washington Post, National Geographic, Fortune magazine and many other outlets. When not writing you can find her out running, hiking or biking.