From a New York Times article this past January…
Experts say many of the practices that are most likely to extend your life are also the cheapest. Simple lifestyle choices, like eating well and getting regular exercise, are by far “the most effective and well-supported” longevity tactics — and “nothing else comes close.”
1. Work out. It doesn’t matter where.
Just walking 30 minutes per day around your neighborhood can significantly reduce your risk; so can doing higher intensity workouts or resistance training using dumbbells at home. The American Heart Association recommends at least 150 minutes per week of moderate intensity aerobic exercise (like walking) or 75 minutes of vigorous aerobic exercise (like running or swimming) to prevent cardiovascular disease. But “any level of physical activity” is better than none.
2. A healthy diet beats supplements.
You’re better off eating unprocessed, whole foods. Studies show that diets based on whole grains, fruits and vegetables, lean proteins and other unprocessed foods — like the Mediterranean or DASH diet — can reduce your risk of cardiovascular disease, and therefore extend life span.
3. Aim for seven solid hours of sleep (no tracker required).
Research has shown that consistent, quality sleep is associated with a longer life. And while addressing poor sleep issues can be frustrating, there’s “no strong evidence” that sleep trackers or pricey private sleep clinics, which sometimes include genomic tests and sleep scans, can help get you there without any other major lifestyle changes. Sleep trackers can even induce sleep anxiety, an unhelpful obsession with improving sleep that can paradoxically make your sleep worse. Studies suggest that around seven hours of mostly uninterrupted sleep each night seems to be the sweet spot for staving off health risks. Sleeping significantly more or less than that is a risk factor for early mortality. To achieve a solid seven hours, having a consistent sleeping and waking schedule, exercising and socializing regularly, and avoiding alcohol are key.
4. Train your brain to be more optimistic.
Your mind-set and the way you feel go a long way toward living longer. Emerging research suggests optimism can extend your life span — and you can cultivate it yourself with daily writing exercises or talk therapy. If journaling or therapy isn’t for you, surrounding yourself with friends and family can also promote longevity by boosting your mood and lowering stress, which in turn can reduce your risk of chronic diseases. But not all socializing is beneficial…Social connection “needs to be nurturing and supporting.”
Be well,
David