In a perfect world, we would all be healthy and happy enough to live to be 100 years old. For some people, commonly referred to as “centenarians,” this is the reality, and is often due to a set of lifestyle habits that prioritize healthy eating and healthy eating habits. Stay active. Although it may seem impossible for young people, nearly everyone can improve their longevity and quality of life, says Dr. Meredith Bock, a board-certified neurologist. “Genes influence our longevity, but there’s still much we can do to make the years we live better,” she says. “Taking care of your body when you’re young will help you take care of it as you get older, allowing you to stay independent and active for longer.”
So what is the secret to living a long, healthy and happy life? We spoke to doctors and longevity experts to find out more about how to navigate your way to 100. Most importantly, it’s never too early or too late to start.
Dr. Meredith Bock is a board-certified neurologist and Chief Medical Officer of Remo Health. Jamie Gabel is a board-certified physician assistant and director of Advitam
Prioritize quality sleep
Jamie Gabel, a physician assistant at the Schaefer Clinic’s Metabolic Longevity Center, says rest is essential for healthy, happy aging. “It’s one of, if not the most important, factor in longevity,” he says. To get those precious eight hours of sleep each night, Dr. Bock recommends effective sleep hygiene habits, including reducing screen time, establishing a relaxing nighttime routine, and avoiding stressful activities in the bedroom. We recommend that you consider.
Keep cognitive activity active
Cognitive function plays an important role in healthy aging, especially when it comes to education. “Scientists have discovered that continuing to receive more education increases ‘cognitive reserve,'” says Dr. Bock. “This is the brain’s ability to problem-solve, improvise, and find alternative ways to accomplish tasks.” Take a class in your community, join a club at your place of worship, or take a new hobby. Getting started is just one example of how you can maintain your cognitive skills and age healthily. You’re never too old to learn new things.
meditate regularly
The benefits of meditation often feel endless, and they include extending your lifespan. Meditation can help reduce stress, Gabel says. Meditation is best accomplished after waking up and/or just before bedtime, and is further linked to optimal sleep.
limit alcohol intake
As we get older, we may have to say goodbye to our party habits, and for good reason. “Regularly drinking three or more alcoholic drinks a day can reduce brain size and cause problems with memory and thinking skills,” Dr. Bock says. That’s not to say you can’t have the occasional glass of wine, but be careful about how much and how often you drink it. Plus, drinking mindfully can actually help you enjoy that alcoholic beverage.
Wear hearing aids if necessary
Believe it or not, hearing aids do more than just amplify the sounds around you. “When we have difficulty following conversations, our brains miss out on important stimuli, which can increase our risk of dementia,” Dr. Bock explains. Although some people find hearing aids a little difficult to get used to, research shows that hearing aids can reduce the risk of cognitive decline.
eat healthy food
It may seem obvious, but maintaining a healthy and nutritious diet is essential as you age. The Mediterranean diet, which emphasizes eating fruits, vegetables, and whole grains, has been proven to boost brain health. Regardless of your diet, make sure you eat plenty of fruits and vegetables as you age.
exercise regularly
No matter your age, regular exercise should be part of your weekly routine. “My recommendation is to exercise for at least 30 minutes every day,” says Dr. Bock. “Find an activity you enjoy and get creative. Gardening, hiking, tennis, or taking a yoga class are all great options.” Above all, Dr. Bock emphasizes consistency over quality and skill. Emphasize your priorities.
“Resistance training is proven to be the best,” Gabel adds, but you can customize a routine that works for you, no matter your age or current fitness level. Some older adults may find it easier to lift weights, do power band training, or take a daily walk.
Chronic disease management
The effects of chronic illness are often beyond our control, but by checking for chronic illness regularly, we may be able to do more than we think. For example, Dr. Bock encourages patients to do simple things like check their blood pressure regularly and manage their prediabetes symptoms with a trusted doctor. Managing these conditions effectively, she says, helps our “complex vascular network deliver essential oxygen and nutrients to brain cells.”
stay sociable
Being social is another lifestyle habit that not only makes us happy but also keeps us healthy. “Research shows that maintaining a social life can help keep you mentally alert and reduce your risk of dementia,” Dr. Bock says. Whether it’s eating dinner with your family every night or calling home once a week, these simple habits can help maintain our cognitive function. If you prioritize good lifestyle habits while you’re young, your brain and body will thank you later.
