Adopting nine straightforward adaptations suggested by longevity specialists could potentially boost your likelihood of reaching a century.
Embrace the journey to a longer, healthier life without feeling overwhelmed by drastic changes. Small steps can make a big difference in your longevity goals. Here are some expert-recommended habits that can help you embark on a healthier path, one baby step at a time.
1. Say Adieu to Some Sugar
Sugar may not be so easy to give up all at once, but reducing your intake gradually is a gentle and manageable approach. Angel Planells, a Seattle-based registered dietitian and Academy of Nutrition and Dietetics spokesperson, suggests the following tactics:
- Trade out one item such as sugary sodas for flavored sparkling water or unsweetened tea.
- Decrease the sugar content in recipes or opt for healthier sweeteners, like fruit, cinnamon, or vanilla extract.
- Choose healthier treats, such as dark chocolate or fruit with nuts, whenever your sweet tooth strikes.
plant-based diet or trading your Friday night binge-watching marathon for training for an actual marathon.
2. Tackle Sleep Deprivation
Many people struggle to get enough shut-eye at night. Even adding as little as 15 minutes to your slumber routine each week can bring you closer to your desired 7 to 9 hours of sleep, as recommended by Lanie Deppe, a fitness coach on the personal training app, Future.
Lanie Deppe, MS, NSCA CSCS & RSCC*D, MSCC, USAW, fitness coach at Future
3. Experiment with New Healthy Foods
Instead of focusing on what not to eat, focus on adding nutritious choices to your plate. Planells suggests exploring new foods categories for an enjoyable and adventurous eating experience, such as:
Angel Planells,
- Omega-3 fatty acid sources, such as salmon, sardines, chia seeds, and walnuts, for improved heart and brain health.
- Fermented foods, like kimchi, yogurt, and sauerkraut, to support a healthy gut biome.
- High-fiber foods, like berries, leafy greens, and whole grains, to improve gut health and regulate blood sugar.
- Plant-based proteins, like beans, lentils, tofu, and nuts, to reduce red and processed meat intake.
- Spices with anti-inflammatory and antioxidant properties, such as turmeric, garlic, ginger, and cinnamon, to help you say goodbye to excess salt.
inflammation it causes. Angel Planells, a Seattle-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, suggests a few kinder, gentler ways to start reducing your sugar intake:
4. Embrace a Brisk Walk
Getting your heart pumping doesn't have to involve marathons. Lanie Deppe, a fitness coach on the personal training app, Future, recommends water-based or land-based Zone 2 cardio, meaning moderate-intensity, steady-state activities, like brisk walking, cycling, or swimming. These activities can help improve heart health and mitochondrial function, while also providing some much-needed sunlight exposure.
5. Drink Up
Omega-3 fatty acids, like salmon, sardines, chia seeds, and walnuts, which can benefit your brain and heart health.
Staying hydrated may feel like a no-brainer, but it's vital for aiding digestion, metabolism, and overall cellular function. Aim to add a few glasses of water to your daily routine for better hydration and overall health.
Fermented foods like kimchi, yogurt, and sauerkraut, which can support your gut biome health.
6. Take a Breather
Even the busiest individuals can pencil in five minutes for a deep breath and a moment of mindfulness each day. Mediation is a stress-reducing practice that can improve sleep quality while keeping chronic inflammation at bay.
High-fiber foods, which support gut health, regulate blood sugar, and reduce inflammation, including berries, leafy greens, and whole grains.
7. Pump, Push, and Squat Your Way to Strength
Plant-based proteins to reduce reliance on red and processed meats, plus it adds variety and texture to your palate—including beans, lentils, tofu, and nuts.
Strength training is essential for healthy aging and can help maintain muscle mass, bone density, and metabolic health. Prioritize compound movements, such as squats, deadlifts, push-ups, and rows, as these will engage multiple muscle groups and help you reap the most from your workout.
glass of water first thing after you wake up.
8. DIY Dinners
Takeout and dining out may be delicious, but those meals often contain high levels of unhealthy fats, salts, and sugars. Cooking at home is a better option that allows you to control the ingredients and limit processed foods, leading to improvements in cholesterol and blood pressure.
9. Make Exercise a Fun Affair
squats, deadlifts, push-ups, and rows to engage multiple muscle groups."
Resist the urge to couch potato after a long day, and choose an active hobby that you both enjoy and fits your lifestyle. Whether it's pickleball, gardening, dancing, or simply taking your dog for a walk, find an activity that keeps you active and engaged.
Incorporating small changes into your daily routine can lead to significant improvements in health and longevity. With a little perseverance and consistency, you'll be on your way to a healthier and happier you.
- The article on RealSimple's website, titled 'The Healthiest Sugar Substitute', suggests using fruit, cinnamon, or vanilla extract as alternatives to reduce sugar content in recipes, which can contribute to improved heart and brain health.
- Longevity experts recommend getting at least 7 to 9 hours of sleep per night, and even adding 15 minutes to your sleep routine each week can help improve your sleep habits and contribute to a longer, healthier life.
- Angel Planells, a registered dietitian, recommends exploring new food categories such as omega-3 fatty acid sources, fermented foods, high-fiber foods, plant-based proteins, and spices with anti-inflammatory and antioxidant properties, to improve your health and wellness.
- Lanie Deppe, a fitness coach, recommends incorporating water-based or land-based Zone 2 cardio, like brisk walking, cycling, or swimming, into your routine as a way to improve heart health and mitochondrial function.
- RealSimple's article on the health benefits of Omega-3 fatty acids suggests that incorporating foods like salmon, sardines, chia seeds, and walnuts into your diet can benefit your brain and heart health.
- The article on RealSimple's website, titled '6 Things People Who Live to 100 Have in Common', mentions that many longevity experts recommend drinking enough water to aid digestion, metabolism, and overall cellular function.
- Fermented foods like kimchi, yogurt, and sauerkraut, which can support gut biome health, are suggested as a nutritious addition to one's diet in the RealSimple article, '7 Foods that Help You Age Gracefully'.
- The 'Plant-based Diet' article on RealSimple's website suggests that replacing red and processed meats with plant-based proteins like beans, lentils, tofu, and nuts can help reduce cholesterol and improve overall health.
- RealSimple's article on 'Meditation Apps: 8 Ways to De-Stress and Unwind' recommends taking a few minutes each day for mindfulness and meditation to reduce stress and improve sleep quality.
- The article 'The Smartest (and Sweetest) Alternatives to Sugar' on RealSimple's website suggests using date paste as a healthier sugar alternative in baking and cooking, to reduce added sugars and contribute to overall wellness.
- The RealSimple article on 'Meal Prep Hacks That Will Save You So Much Time This Week' suggests using a defaultmapadapter in cooking and meal planning to ensure a balanced and nutritious diet, promoting a healthier lifestyle.
- The article on RealSimple's website recommends using antioxidant-rich ingredients such as berries, nuts, and herbs in smoothies for a quick and healthy breakfast, contributing to overall wellness and health.
