10 Ways to Live Longer

Saturday, 11 January 2025 08:00

By Adele Trathan

We all strive for longevity in life – we want to maximise each day, each experience and each other. Adele Trathan offers ten ways to help achieve this goal

More life to enjoy? Yes please! Investing some time and energy in your wellbeing and health is well worth it, especially if it can help to prolong your life and make you happier and healthier as a result.

We all know there are many things we can do to promote a healthy and long life, but sometimes actually getting around to doing them can be hard. It’s a good idea to start slowly and focus on things you are already doing – then build on them. This will help keep you motivated, every small step that brings positive change will inspire further adaptations to help you reach long term goals of improved health and energy. With that in mind, here are the 10 things scientists recently outlined which, if done properly, can each go towards adding more years to average life expectancy.

1. A Balanced Diet

A diet rich in various nutrients is essential for longevity. Incorporate a variety of fruits, vegetables, lean proteins and whole grains to ensure a balanced intake of vitamins and minerals. For example, the Mediterranean diet is lauded for its focus on healthy fats, fish and an abundance of plant- based foods, which have all been linked to lower rates of heart disease, cancer and Alzheimer’s disease.

2. Regular Exercise

Engaging in regular physical activity can be transformative. It bolsters cardiovascular health, regulates blood sugar levels and will even enhance mood due to the release of endorphins. Whether it’s brisk walking, swimming or cycling, consistent exercise can help maintain muscle mass and flexibility as we age, all of which are vital for mobility and independence.

3. Adequate Sleep

Quality sleep is non-negotiable for good health. It allows the brain to clear out toxins and supports the repair of cells. Poor sleep, on the other hand, has been implicated in a host of diseases, making those 7-9 hours a night a critical investment to maximise energy levels, cognitive ability and wellbeing.

Practicing good sleep hygiene can help with getting the rest you need. Making your bedroom calm and cool can help you sleep better, as can putting devices and screens down at least an hour before bedtime. Relax with a warm bath or meditation and try to stick to the same sleep routine daily.

4. Good Stress Management

The impact of chronic stress cannot be overstated; it accelerates wear and tear on the body. Techniques like mindfulness and meditation can reduce the production of stress hormones such as cortisol. Regular practice of these techniques can lower blood pressure, improve heart health and offer a serene mind, contributing to a lengthened lifespan.

To find out more about stress, particularly midlife anxiety, turn to our article with expert Dave Smithson.

5. Healthy Social Connections

Humans are inherently social beings and isolation can be harmful to our health. Cultivating friendships and community ties can provide emotional support, reduce stress, and foster a sense of belonging and purpose. Prioritise relationships and social activities that bring joy and comfort, as these can be as vital as any medicine.

6. Lifelong Learning

An active mind is a healthy mind. Challenging your brain with new information and skills can stave off mental decline. Pursuits such as reading, learning a new language or playing a musical instrument stimulate neural connections and can protect against dementia and memory loss.

It’s never too late to join a club or a group, or even something more formal like a degree. This could be online or in person and with a time schedule to suit you.

7. Preventive Healthcare

Proactive engagement with healthcare providers for regular screenings and check-ups can catch problems before they escalate. Vaccinations, cancer screenings and monitoring vital signs like blood pressure and cholesterol levels are cornerstones of preventive care. Don’t overlook dental health, as it can often be a window to overall health.

8. No Smoking And Limited Alcohol

Smoking cessation is perhaps the single most powerful change for those who do smoke. It significantly reduces the risk of numerous cancers and cardiovascular diseases. And with the money saved you can invest in a health treat for yourself – spa day, retreat, yoga classes, restorative face oils, you name it!

If alcohol is part of your lifestyle, moderation is key. Overconsumption of alcohol can lead to liver damage, increased cancer risk and other health issues.

9. Healthy Body Weight

Excess weight, particularly around the midsection, is associated with an increased risk of heart disease, type 2 diabetes and certain cancers. Achieving and maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce these risks and contribute to longevity.

10. A Positive Outlook

Psychological wellbeing impacts physical health. Optimists, who generally expect good things to happen, are less likely to suffer from cardiovascular disease and can even have stronger immune responses.

That means cultivating gratitude, joy, and a positive mindset may not only make your days brighter, but also extend them!

10 Ways to Live Longer

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