Do these 5 things every day if you want to live longer, healthier: experts
Although some factors are beyond our control, there are steps we can take to prolong our lives.
“For the average individual, daily behaviors within our own control have a greater impact on healthy longevity than genetics,” said Dr. Gary Small, an expert in memory, brain and aging at Hackensack Meridian Health in the New Jersey, at Fox News Digital.
“Even people with a genetic predisposition to developing Alzheimer’s disease can avoid symptoms for years by adopting a healthy lifestyle,” he added.
Small, who is also Hackensack’s chief behavioral health physician, shared the five most important behaviors to adopt to live a longer, healthier life.
Discover his advice.
#1: Stay positive
There is scientific evidence that keeping a positive attitude helps us live longer and healthier lives, Small noted.
“Optimists have fewer physical and emotional difficulties, feel less pain, enjoy higher energy levels and are generally happier and calmer in their lives,” he said.
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“Optimism has also been shown to strengthen the body’s immune system so we can better fight infections.”
Research has shown that when people make a conscious effort to be more optimistic, it can actually transform their attitude, Small said.
“Expressing feelings of gratitude can increase levels of optimism,” he added.
#2: Be active
Many studies have established a link between regular physical activity and longer life expectancy.
“Cardiovascular conditioning improves circulation, elevates endorphins and proteins that strengthen brain cell communication, and improves heart health,” Small said.
“Many people find it difficult to start, but once they do, they experience better energy, better sleep and better moods, and these benefits motivate them to continue their exercise routine in the long term,” he continued.
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Experts recommend a combination of strength training (lifting weights) and aerobic exercise.
For those who are just starting an exercise program, it’s best to start slowly, set modest goals, and gradually build up your endurance, the doctor explained.
He recommended finding an enjoyable exercise routine, whether it’s jogging, cycling, swimming, yoga, spinning or pickleball.
No. 3: Eat well
A healthy diet can have a major impact on life expectancy by reducing the risk of heart disease, cancer and other age-related illnesses, according to Small.
“Obesity in midlife increases the risk of dementia later in life, so portion control protects brain health,” he told Fox News Digital.
Omega-3 fats from fish and nuts also reduce increased inflammation, which can damage the brain and heart, Small noted.
“Antioxidant fruits and vegetables reduce age-related oxidative stress, which can cause cell wear and tear throughout the body,” he said.
The doctor also recommends minimizing the consumption of processed foods and refined sugars to reduce the risk of developing diabetes, which has been linked to higher risks of dementia.
No. 4: Manage stress
Because chronic stress increases the risk of dementia and heart problems, Small recommends incorporating a stress reduction program into the daily routine.
“Meditation and relaxation exercises promote healthy longevity,” he said.
“Just 10 minutes of daily meditation not only improves mood, but also strengthens cognitive abilities.”
No. 5: Take care of your health
Common chronic illnesses like high blood pressure and cholesterol levels increase the risk of cognitive decline, heart disease and shorter life expectancy, Small warned.
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“These diseases can be effectively treated with medications and healthy lifestyle habits, including exercise and a healthy diet,” he said.
Keeping up to date with health checkups can also help increase longevity.
Some of the most common recommendations include mammograms for breast cancer, colonoscopies for colorectal cancer, skin cancer screenings, sleep health monitoring, cervical cancer screenings, Eye exams and prostate checks for men.
