Life is definitely full of surprises. But if there’s one thing you can be sure of, it’s that you will grow older. After all, aging is inevitable, and by practicing certain habits, you can make the experience long and enjoyable, and perhaps even live to be 100 years old. But what exactly can you do? Learn how to extend your overall lifespan and longevity from top experts in the field.
they take a walk every day
If walking is part of your daily routine, you’ll be happy to know that walking can extend your life. “A daily walk benefits your body and brain and can significantly extend your lifespan,” explains Dr. Sajjad Zarzala, longevity expert and medical director of AgelessRx. First, walking improves insulin resistance, blood pressure, and blood cholesterol. This is important because these factors are associated with chronic diseases that shorten lifespans, such as type 2 diabetes, cancer, and heart disease. Additionally, regular walking promotes neurogenesis, or the growth of new nerve cells. This is “essential for memory and cognitive function, and (reduces) the risk of neurodegenerative diseases such as Alzheimer’s disease and dementia,” Dr. Zarzala says.
Additionally, physical activity in general protects telomeres (i.e., the protective caps at the ends of DNA strands), which are associated with aging and cellular health. Over time, as we age, our telomeres shorten and become inactive, leading to death in the process. Regular exercise, such as walking, can slow the shortening of telomeres, ultimately slowing cell aging and extending lifespan, Dr. Zarzala says.
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Contrary to popular belief, you don’t need to walk 10,000 steps every day to reap the benefits of exercise. As Dr. Zarzala points out, research Walking 500 steps each day has been shown to reduce your risk of heart disease by 7%, and every additional 1,000 steps you walk reduces your all-cause mortality by 15%.
Need proof? In Okinawa, Japan, walking is part of daily life and contributes significantly to the longevity of locals, says longevity expert and botanical expert at the Okinawa Longevity Science Center (ORCLS). says Crystal Barnett. (ICYDK, Okinawa Prefecture is one of the world’s “Blue Zones,” areas where people live longer than average.) To reap the benefits of walking, walk comfortably and moderately for at least 30 minutes. Aim to continue for ~7 days. “One week,” Barnett says.
they prioritize sleep
When you have places to go and deadlines to meet, it’s easy to forget to sleep. However, this habit can interfere with your body’s ability to repair and rest, shortening your lifespan. “Sleep deprivation increases inflammation, weakens the immune system, and accelerates cellular aging,” explains Dr. Darshan Shah, longevity expert, board-certified surgeon, and founder of Next Health. It can also disrupt metabolic processes, leading to insulin resistance and metabolic disorders, said Dr. Diogo Barrard, director of research and development at NOVOS. These effects can increase the risk of chronic diseases, which can also shorten lifespan.
Not getting enough sleep is counterproductive. In addition to giving the body a chance to repair tissues and cells, it also helps maintain telomere length and slow cellular aging, Zarzala said. “Sleep also supports the removal of neurotoxic waste products such as beta-amyloid, which is associated with neurodegenerative diseases such as Alzheimer’s disease,” he added.
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Zarzala recommends starting with good sleep hygiene and simple lifestyle changes, such as going to bed and waking up at consistent times, “such as avoiding caffeine later in the day.” Chamomile tea, melatonin, and L-theanine also improve sleep quality. If you think you have more serious sleep problems, see your doctor to rule out underlying conditions.
they join the community
If you talk to a group of centenarians, you’ll notice a common theme. That means they are part of the community. This is no coincidence: “Community involvement reduces feelings of isolation and loneliness, which are risk factors for early death, and may extend lifespans,” Shah said. “Social connections can lower stress levels, improve mental health, and create a sense of belonging, all of which contribute to longer, healthier lives.”
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If you have social anxiety or live in a rural area, it may be difficult to participate. “Start by attending local events and casual meet-ups that don’t require long-term commitments, so it’s easier to participate without putting pressure on yourself,” says Dr. Zarzala. When doing so, look for groups that match your hobbies and interests. Virtual groups, like online book clubs, can also “offer a way to build connections and support networks from the comfort of your home,” he added.
they have a sense of purpose
Another secret to longevity? Understand the purpose of life. “Community involvement supports social well-being, but finding a sense of purpose goes deeper,” explains Ballard. This can include career goals, personal missions, and passions that go beyond socializing, he adds. Of course, community participation can contribute to a sense of purpose (and vice versa), but it’s worth distinguishing between the two.
This sense of purpose is so important to living a meaningful life that it has its own term in Japanese: ikigai. “Ikigai gives people like Okinawans a reason to get up in the morning, whether it’s work, hobbies, caregiving, or personal passions,” Barnett says. “This sense of purpose keeps the mind active, increases resilience, and fosters a positive mindset, all of which contribute to longevity.”
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If the idea of finding your purpose feels scary, know that it doesn’t have to be defined. Your sense of purpose naturally shifts and changes over time, especially as you get older. Start by exploring your interests, identifying your values and strengths, and as mentioned above, get involved in the community. Pay attention to what fills your cup and do your best to direct your energy towards this area of your life.
they eat anti-inflammatory foods
When it comes to foods that extend your lifespan, anti-inflammatory ingredients are essential. Here’s why: “Chronic low-grade inflammation is a major cause of many age-related diseases, including heart disease, diabetes, and certain cancers,” says Kristen Lorenz Nutrition, RD, RD, founder of Kristen Lorenz Nutrition. says Kristen Lorenz. “It can also damage brain cells, leading to cognitive decline and Alzheimer’s disease-like symptoms,” she added.
Incorporate anti-inflammatory foods. “Anti-inflammatory foods are rich in antioxidants, omega-3 fatty acids, and polyphenols that reduce inflammation by neutralizing free radicals,” Lorenz explains. This can protect you from the aforementioned symptoms and ultimately promote a longer and healthier life. These foods “promote DNA repair and also help slow the aging process,” Dr. Zarzala added.
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In general, a balanced diet is rich in foods that are naturally anti-inflammatory. More specifically, longevity studies have shown that it’s higher in whole grains, nuts, fruits, and vegetables, and lower in processed meats and sugary foods.. To increase your intake of anti-inflammatory foods, start by eating home-cooked meals whenever possible. Focus on whole, fresh foods and add fruits, vegetables, and healthy fats. Need some inspiration? Check out our favorite anti-inflammatory recipes.
avoid or limit alcohol intake
Although alcohol helps promote social connections, an important component of longevity, it can have a negative impact on your overall lifespan. Alcohol “increases inflammation and oxidative stress, which damages cells and tissues throughout the body,” says Lorenz. Over time, it can lead to chronic diseases such as liver disease, heart problems, and cancer, increasing your risk of premature death. Alcohol also damages nerve cells in the brain, increasing the risk of dementia and cognitive decline, and shortening lifespan.
Drinking alcohol can have a negative impact on your physical and mental health as well as your mental health. “Large alcohol consumption is associated with depression, anxiety, and disrupted sleep cycles,” Shah points out. This can make it difficult to maintain emotional stability and mental clarity, which are key to long-term happiness.
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If you decide to drink alcohol, practice mindful drinking and drink as little as possible. According to the Centers for Disease Control and Prevention, the recommended intake is no more than two drinks per day for men and one drink per day for women. “A drink is typically defined as 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of spirits,” Lorenz says. “Drinking within these limits minimizes the risk of alcohol-related disease, but there are still risks associated with consuming alcohol.”