Although certain factors, like genetics, are out of our control, we can still do some things to extend our lifespan.
“For the average individual, everyday behaviors under our own control have a greater impact on healthy longevity than genetics,” said Dr. Gary Small, an expert in memory, brain, and aging at New Jersey’s Hackensack Meridian Health.
“Even people with a genetic predisposition to developing Alzheimer’s disease can stave off symptoms for years by living a healthy lifestyle,” added Small.
Small is also the physician-in-chief for behavioral health for Hackensack and shared the five most crucial behaviors to adopt to live a healthier, longer life.
Read on for his tips below.
Manage your stress
While chronic stress increases heart problems and the risk for dementia, Small recommends incorporating a program for stress reduction into the daily routine.
“Meditation and relaxation exercises support healthy longevity,” said Small.
“Just 20 minutes of daily meditation not only improves mood, it also boosts cognitive abilities.”
Eat well
According to Small, a healthy diet can significantly impact life expectancy by lowering cancer risks, heart disease, and other age-related illnesses. “Obesity in mid-life increases the risk for dementia later in life, so portion control protects brain health.”
Omega-3 fats from nuts and fish also reduce increased inflammation, which can damage the hear the heart and brain, noted Small.
“Antioxidant fruits and vegetables reduce age-related oxidative stress, which can cause wear and tear on cells throughout the body,” Small said.
The doctor additionally recommends minimizing the consumption of refined sugars and processed foods to reduce the risk of the development of diabetes, which has been linked to a higher chance of dementia.
Stay positive
There is scientific evidence that positive outlooks help us live healthier and longer, noted Small. “Optimists have fewer physical and emotional difficulties, experience less pain, enjoy higher energy levels, and are generally calmer and happier in their lives.”
“Optimism also has been shown to boost the body’s immune system so that we can better fight infection.”
Small said research has discovered that when people make a conscious effort to be more optimistic, it can actually reshape their attitude.
“Expressing feelings of gratitude can increase levels of optimism,” added the doctor.
Increase your activity
Numerous research studies have linked exercising regularly to a longer life expectancy.
“Cardiovascular conditioning improves circulation, elevates endorphins and proteins that strengthen brain cellular communication, and boosts heart health,” continued Small.
“Many people find that it is difficult to get started, but once they do, they enjoy better energy, sleep, and mood, and those benefits motivate them to continue their exercise routine for the long haul,” he continued.
Experts recommend combining aerobic exercise and strength training (lifting weights).
“Everyday behaviors under our own control have a greater impact on healthy longevity than genetics.”
Small said it’s best for individuals just beginning an exercise program to begin slowly, set achievable goals, and build stamina gradually.
He recommends finding an enjoyable exercise program, such as cycling, yoga, jogging, swimming, pickleball, or spinning.
Take good care of your health
Common chronic illnesses, including high cholesterol levels and high blood pressure, increase the risk for shorter life expectancy, cognitive decline, and heart disease, warns Small.
“These illnesses can be treated effectively with medications and healthy lifestyle habits, particularly exercise and healthy diet,” the doctor explained.
Staying current with health screenings and visits can also help increase longevity.
Some of the most common recommendations include colonoscopies for colorectal cancer, cervical cancer screenings, mammograms for breast cancer, sleep health monitoring, prostate checks for men, eye exams, and skin cancer screenings.
