We all dream of living a long, healthy life. While genetics certainly play a role, the science is clear: everyday choices have a powerful influence on how long – and how well – we live. The good news? Many of these choices are simple and within your control. Let’s explore practical steps you can take daily to boost not just your lifespan, but your ‘health-span’ (the years of life lived in good health.)
1. Nourish Your Body with Whole Foods and Supplements
It’s not news that diet matters. But the details are important. Studies consistently show that people who eat a plant-rich diet – full of fruits, vegetables, legumes, nuts, seeds, and whole grains – tend to live longer and have lower rates of chronic diseases like heart disease, diabetes, and some cancers.
That doesn’t mean you have to become vegan overnight. Even small changes, like adding more colourful vegetables to your plate, swapping refined grains for whole grains, or including beans in meals a few times a week, can make a difference.
Also, limit ultra-processed foods, which often contain excessive salt, sugar, and unhealthy fats. These foods are linked with inflammation and higher mortality risk.
Supplements can play a role in longevity. NMN is such an example, and is widely used. It is a reliable anti-aging molecule and available in capsule form from stores such as Longevity Method. Omega-3 fatty acids also show promise in their ant-aging effects, and is available in supplement form (cod-liver oil) and can be added into your diet with oily fish, flax seeds and chia seeds.
Like all supplements, seek medical advice before taking them.
2. Move Every Day – It Doesn’t Have to Be Intense
Exercise is one of the most powerful longevity tools we have. Yet many people think it means hitting the gym hard every day. In reality, consistent, moderate movement is the key.
Walking, gardening, cycling, swimming, or dancing all count. Aim for at least 150 minutes of moderate activity per week – just over 20 minutes a day. Even short bursts of movement throughout your day can help lower blood pressure, reduce inflammation, and improve mood.
In addition, don’t neglect muscle-strengthening activities. As we age, muscle mass naturally decreases, which can lead to frailty and falls. Simple bodyweight exercises like squats, lunges, and push-ups can help preserve strength and mobility.
3. Prioritize Sleep Like Your Life Depends on It
Because it does! According to the Longevity Method, sleep is foundational for health and longevity. Chronic sleep deprivation has been linked to high risk of obesity, heart-disease, type-2 diabetes, and even premature death. You should aim for between 7–9 hours of quality sleep each and every night.
To improve your sleep:
- Keep a consistent bed time and wake-up time each night.
- Create a relaxing winding-down routine.
- Limit caffeine consumption late in the day.
- Reduce your exposure to screens before bed time because blue light can cause interference with your body’s melatonin production.
4. Manage Stress Proactively
Stress is a part of life, but chronic, unrelenting stress is very harmful. It raises your levels of cortisol which is your body’s main stress hormone. This can cause damage to blood vessels, increase inflammation, and also weaken your immune system.
Effective stress management (and avoidance) can add years to your life. Techniques include:
- Meditation or mindfulness. Even 5-10 minutes can help calm your mind.
- Deep breathing exercises.
- Spending time in nature.
- Connecting with friends and family.
5. Maintain Social Connections
Humans are social creatures. Building strong relationships is associated with lower mortality rates, less depression, and improved cognitive health. Loneliness and social isolation, on the other hand, have been linked to an increase in risk to early death, comparable with smoking or obesity.
Nurture your relationships:
- Call a friend regularly.
- Join a group or club that interests you.
- Volunteer for causes you care about.
- Make time for family dinners.
6. Keep Your Mind Active
Lifelong learning isn’t just good for your career – it’s good for your brain. Staying mentally engaged helps preserve cognitive function and may delay the onset of dementia.
Ways to keep your mind sharp include:
- Reading books.
- Learning a new language or skill.
- Doing puzzles, crosswords, or brain games.
- Engaging in meaningful discussions.
7. Avoid Tobacco and Moderate Alcohol
It’s hard to talk about longevity without mentioning the big lifestyle risk factors. Smoking is still one of the leading causes of preventable death worldwide. If you smoke, quitting – at any age – can significantly extend your lifespan.
Alcohol, while socially accepted, should be consumed with caution. Excessive drinking raises risks for liver disease, cancer, and accidents. If you drink, keep it moderate – up to one drink per day for women and two for men, as per many health guidelines.
8. Maintain a Healthy Weight
Carrying excess body fat – especially around the abdomen – is associated with higher risks of diabetes, heart disease, and certain cancers. Healthy weight management isn’t about crash diets; it’s about sustainable habits.
Focus on:
- Balanced nutrition.
- Regular physical activity.
- Stress management, as stress can trigger overeating.
- Adequate sleep, which helps regulate hunger hormones.
9. Get Regular Check-Ups
Preventive healthcare saves lives. Routine screenings and check-ups can catch problems early, when they’re easier to treat. Talk to your doctor about:
- Blood pressure and cholesterol checks.
- Cancer screenings (e.g. colonoscopy, mammograms, prostate checks, depending on age and sex).
- Blood sugar testing.
- Vaccinations.
Don’t ignore symptoms or skip appointments. Your future self will thank you.
10. Find Purpose
People who live longest often share one important trait: they feel a sense of purpose. Whether it’s caring for family, contributing to a community, pursuing hobbies, or working toward personal goals, having a reason to get up each day is linked to better physical and mental health – and greater longevity.
Ask yourself:
- What makes me feel fulfilled?
- How can I spend more time doing things that matter to me?
- Can I help others in ways that also nourish me?
Small Choices, Big Impact
When it comes to longevity, there’s no magic bullet – but there are many small, powerful choices you can make every day. Longevity Method say, “it’s never too late to start.” We can all make these choices today.
Even adopting just one or two of these habits can set you on a healthier path. Over time, these decisions compound, helping you add more years to your life – and more life to your years.
